PE VCE U4 AOS 1 SAC

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94 Terms

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Flexibility

The capacity of a joint to move through its full range of motion and

the ability of the muscles and connective tissue to stretch

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Agility

The ability to change body position quickly and accurately in

response to a stimulus, while moving at speed

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Speed

The ability to move your body or body parts from one point to

another or perform a movement quickly.

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Aerobic power

The rate of energy production from the aerobic energy system

(energy produced in the presence of oxygen)

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Anaerobic capacity

the total amount of energy availale from the anaerobic systems,

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Muscular Strength

Ability of a muscle to develop peak force in a single effort

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Muscular endurance

the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

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Muscular power

the ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time

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Balance

the ability to control equilibrium while stationary or moving

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Coordination

The ability to use the body's senses to manipulate body parts to execute motor skills smoothly and accurately

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Aerobic power - Sex

Males have more aerobic power as they have larger lungs (more oxygen uptake), higher hemoglobin levels (more oxygen transport), and more muscle mass = more mitochondria (increased oxygen utilisation)

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Aerobic power - Age

Aerobic power peaks in a person's early to mid-20s and then decreases as age increases. Decreased elasticity of the lungs (decreased oxygen uptake), decreased hemoglobin (decreased oxygen transport), and decreased muscle mass and therefore mitochondria (decreased oxygen utilisation)

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Anaerobic Capacity - Muscle Fibre type

A greater percentage of fast-twitch fibres will increase anaerobic capacity. Fast-twitch fibres work anaerobically (type 2)

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Anaerobic Capacity - Sex

Males have higher anaerobic capacity than females. This is due to males having more muscle mass and therefore more places to store CP and anaerobic enzymes, increasing their ability to work anaerobically.

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Anaerobic Capacity - Age

Anaerobic capacity peaks in a person's 20s and then decreases as age increases. This is due to decreased muscle mass, which means fewer places to store CP and anaerobic enzymes.

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Anaerobic Capacity - Lactate tolerance

The greater a person's lactate tolerance, the greater their anaerobic capacity. The more metabolic by-products that can be tolerated, the more high-intensity efforts / longer high-intensity efforts can be made.

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Muscular Strength - Cross-sectional area

The larger the muscle, the greater the strength potential. This relates to the muscle mass, not the total body area in which the muscle is found.

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Muscular Strength - Fibre type

Fast-twitch (white) fibres are capable of greater strength output than are slow-twitch (red) fibres.

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Muscular Strength - Sex

Males generally have greater muscle mass, so they have greater absolute strength.

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Muscle Strength - Speed of muscle contraction

The more slowly a muscle contracts, the more force it can create.

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Muscle Strength - Age

Strength peaks in performers aged 20-30 years, then decreases with the body's diminishing ability to process protein, which decreases muscle mass. Regular exercise can slow this process.

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Muscle endurance - Lactate tolerance

The greater the lactate tolerance, the greater the muscular endurance. The more metabolic by-products that can be tolerated, the more high-intensity efforts/longer high-intensity efforts can be made.

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Muscular endurance - Sex

Males generally have greater muscular endurance than females. Greater aerobic power and muscular strength correspond to better endurance.

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Muscular endurance - Muscle fibre type

A greater percentage of slow-twitch fibres will increase muscular endurance. Slow-twitch fibres work aerobically and have greater resistance to fatigue than fast-twitch fibres.

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Muscular power - Fibre type

A greater percentage of fast-twitch fibres will increase muscle power. Fast-twitch fibres contract rapidly and with greater force, making them ideal for explosive, powerful movements.

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Muscular power - Age

Muscle power decreases with age due to declines in muscle mass, motor unit recruitment and fast-twitch fibre size. Younger individuals typically have greater muscle power.

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Muscular power - Sex

Males generally have greater muscle power than females due to higher testosterone levels, which promote greater muscle mass and strength.

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Muscle fibre type (Speed)

A greater percentage of fast-twitch fibres will increase speed. Fast-twitch fibres generate increased force production and power output, therefore increasing speed.

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Sex (Speed)

Males generally have greater speed than females. Males have increased levels of testosterone, and therefore greater muscle mass, which provides the capacity to generate more force, increasing speed.

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Age (Speed)

As age increases, speed decreases. A decreased ability to use protein (protein synthesis) leads to decreased muscle mass, reducing speed.

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Reaction time (speed)

The faster the reaction time, the greater the reaction speed. When responding to a stimulus, a faster reaction time means you're able to react with a greater speed.

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Muscle fibre type (Agility)

A greater percentage of fast-twitch fibres will increase agility. Fast-twitch fibres allow for rapid contraction and high force output, enabling quicker changes in direction and body position required for agility.

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Sex (Agility)

Males generally have greater agility than females. Due to higher testosterone levels, males typically have greater muscle mass and strength, which supports faster, more forceful movements, contributing to improved agility.

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Age (Agility)

As age increases, agility decreases. With age, muscle mass and neuromuscular efficiency decline, reducing the ability to change direction quickly and maintain coordination, which decreases agility.

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Joint type (Flexibility)

Ball and socket joints have a greater range of movement than hinge joints.

The knee joint, a hinge joint, has less flexibility.

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Sex (Flexibility)

Higher levels of testosterone are associated with increased muscle mass, which can decrease flexibility.

Increased levels of oestrogen improve the flexibility of connective tissue

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Age (balance)

Increasing age past peak (generally mid-20s) decreases flexibility.

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Ears (balance)

If the inner ear is damaged, balance can be affected.

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Muscle strength (balance)

The lower your muscular strength, particularly in the core muscles, the less balanced you are likely to be.

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Neurological conditions (coordination)

Different neurological conditions can impact sensory and motor information, which will negatively affect coordination.

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Stage of learning (coordination)

As learners move from the cognitive to autonomous stage of learning, there will be an increase in coordination as they master the movements and skills.

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Muscle strength and endurance (coordination)

increased strength and endurance can make skills easier to complete, with greater coordination.

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Purpose of an activity analysis

Aims to gather sports specific physiological data through a record of performance by viewing or recording of an individual

- information is then analysed to determine the physiological requirements of the sport.

- This forms the basis of more effective/specific training programs

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When should an activity analysis be conducted

It is the first step in designing a training program.

- before designing a training program

- diring season to monitoe changes

- after rehab to asses readiness

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what does an activity analysis gather

physiological data

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What does physiological data allow us to determine

- muscle groups

- intensity/duration

- movement patterns

- skill frequency and efficiency

- energy systems

- strategies and tactics

- fatigue-related factors

- hr data

- work : rest

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why is physiological information important

- Optimise body to deal with fatigue

- provide feedback to improve

- Use as a baseline.

- set goals

- compare with past/future

- compare with the elite

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Data collection methods

1. Direct viewing or observation

a) direct observation with stat recording

2. Digital recording

a) GPS

b) Apps, aerial sports analysis technology

c) HR monitoring

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Direct viewing

- most common

- subjective

- gather info abt skills, movements, fitness components, intensities, and set plays

- requires prior knowledge

- requires memory and recall

- allows direct feedback to be given

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Advanatages of Direct viewing

- immediate changes can be made

- fatigue is easile viewed (subs) --> increase player efficiency

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Disadvantages of direct viewing

- subjective

- can's show players

- no future reference

- rely on memory

- hard to observe large field

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direct viewing with stats

- more ojective

- data can be archived.

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Digital recording

Digital recording allows for replaying, slowing, or pausing video to analyze how the athlete moves around the playing area.

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digiatl recording advantages

- readily downloadable data

- archived and easult accesed data

- manipulated and transmitted easily

- unobtrusive

- accurate

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digiatl recording disadvantages

- expensive

- Technical expertise required

- Some data may needs to downloaded

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Types of digital recording

- GPS

- HR monitoring

- Apps, aerial sports anlaysing tech

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Types of data

- Skill frequencies

- Movement patterns

- Heart rate

- Work to rest ratios

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Skill frequencies provide info on

- important muscles groups

- key fitness components

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Skill frequencies info can be used to

select specific fitness tests and training activities.

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movement patterns provide info on

- energy systems and interplay

- fitness components

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movement patterns info can be used to

- Identify fatigue-relating factors and develop training programs

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Heart rate data provides info on

- inteisty and duration

- key energy sytem contribution/interplay

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Heart rate data info can be used to

set specific training guidelines

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heart rate zones

low = <70%

moderate = 75-85%

High = >85%

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Work: rest ratios provide info on

key energy systems and ratios

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Work: rest ratios info used to

replicate in training

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what needs to be considered with work: rest ratios

- intensity

- duration

- type of activity

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Purpose of fitness testing

- To determine fitness component strengths and weaknesses

- To establish a baseline or benchmark

- To modify a training program

- Build mental toughness

- Increase player motivation

- To help determine team positions

- To predict the potential of performers in the future

- To form part of a selection process for employment or sport

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Fitness assessment protocols

- Informed consent

- pre exercise screening questionnaires

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pre exercise screening questionnaires purpose

Identity risks, be able to explain potentially abnormal or below average results

- ensures fitness test is suitable

EG = PAR-Q

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Informed consent

- agreement by the performer stating they are

aware of any risks participating in fitness testing

- aim is to minimise risk to the performer and

administrator

- explanation of the nature and purpose of fitness testing and any risks involved

- participant should be given an opportunity to ask any questions and should be aware they can withdraw their consent at any

time before or during testing

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Fitness test considerations

- Physiological perspectives

- Psychological perspectives

- Reliability

- Validity

- Accuracy

- Specificity

- Results comparison

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Physiological Perspective

- fitness level, health status

- risk level

- align with activity's demands

- submaximal tests are safer for lower fitness levels

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Psychological Perspective

- motovation and mental health

- goals

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Validity

The degree to which a test, measurement, or assessment tool accurately measures what it claims to measure.

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Reliability

Fitness test will produce the same results when repeated

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Accuarcy

Results area true value of what is being tested

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Specificty

Choosing the right types of activities to improve a given element of fitness

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results comparison

Normative or criterion ased

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Types of fitness assesmnets

- lab & field

- Maximal and sub-maximal

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lab tests

- more expensive

- one at a time

- direct measure

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field tests

- cheap

- reduced accuracy

- several at once

- practical

- indirect

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Maximal tests

performed to exhaustion

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submaximal tests

not performed to exhaustion

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Fitness testing battery

Completion of one test should not negatively affect

performance in subsequent tests

- Avoid two maximal tests in a row—fatigue from one test may diminish the reliability of the other test

- Avoid two upper body tests in a row

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Suggested fitness test battery

1. Non-fatiguing tests (body composition)

2. Agility tests

3. Muscular strength and muscular power tests

4. Sprint tests

5. Muscular endurance tests

6. Flexibility tests

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Aerobic power tests

• 20m shuttle run test

• Yo-Yo intermittent recovery test

• Cooper 12-minute run test

• VO2 max Astrand-Rhyming cycle ergometer test

• VO2 max treadmill test

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Anaerobic capacity tests

• Phosphate recovery test

• 30-second Wingate test

• Repco peak power test

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Flexibility tests

- Trunk flexion (sit and reach) test

- Shoulder and wrist elevation test

- Ankle dorsi flexion test

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Speed tests

20m sprint test

35m sprint test

50m sprint test

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Agility tests

- Illinois agility test

- Semo agility test

- 5-0-5 agility test

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Muscular strength tests

• 1-RM (bench press, back squat, leg press)

• Grip strength dynamometer

• 7 stage abdominal strength test

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Muscular power

• Seated basketball throw

• Vertical jump test

• Standing long jump

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Muscular endurance

• 60 second push up test

• 30 second sit up test

• Flexed arm hang