VCE PE Unit 4- SAC 1 Revision

Health-related fitness components

(x6)

- Aerobic capacity

- Anaerobic capacity

- Muscular strength

- Muscular endurance

- Flexibility

- Body composition

Skill-related fitness components

(x6)

- Speed

- Muscular power

- Agility

- Coordination

- Balance

- Reaction time

Aerobic capacity

The ability of the cardiovascular and respiratory systems to take up and supply oxygen to the muscles to sustain exercise.

- Team games (netball, football, volleyball, soccer, basketball, rugby),

- Racquet sports (tennis, squash)

- Extended athletic events (marathons, triathlons, cross-country skiing)

Anaerobic capacity

The ability of the body to produce energy without using oxygen and hence the efficiency/'power' of the two anaerobic energy systems ~ ATP-PC & anaerobic glycolysis systems

- Athletic field events (long jump, high jump, shot put, javelin, discuss, pole vault, hammer throw)

- Basketball rebounds and blocks

- 400-metre run

- 50-metre sprint in swimming

- AFL long kicks and handballs

- 100-metre men's sprint at an elite level

Muscular strength

The maximum force that can be generated by a muscle or muscle group in one maximal effort

Is best exemplified by a one repetition maximum as a weight-lifting or a football tackle

- Weight-lifting

- Football tackle

Muscular endurance

The ability of a muscle or muscle group to perform repeated contractions for an extended period of time, or to maintain a contraction for extended period of time

Can be viewed as total-body endurance where most major muscle groups in the body are required to carry out sustained performance

- Arms, legs & abdominals in 200-metre swim, most team games and 2000-metre rowing race

Flexibility

The ability of a joint to move through its full range of motion

- Gymnastics routines on floor, beam, parallel bars

- Goalkeeping in hockey

- Defensive shuffles in netball and basketball

Body composition

Proportion of bone, fat and muscle in an athlete

Speed

The ability to move the whole body, or body parts, from one place to another in the shortest possible time

- Sprint events in athletics (50m, 100m)

- Releasing a javelin

Muscular power

Is the component of fitness that allows athletes to do more. It's the ability to exert a force rapidly, over a short period of time and is closely related to muscular strength

- Field events (shot put, discus, javelin, high jump, long jump)

- Intercepting ball in netball or basketball

- Golf drive in golf

Agility

the ability to change body position or direction quickly and accurately whilst maintaining balance

Combines speed with flexibility and dynamic balance, allowing the performer to change direction with maximal speed and control

Coordination

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

- Dance, aerobics, ballet movements

- Scoring from a netball shot

- Spiking in volleyball

- Gymnastics routines

Balance

The ability to maintain equilibrium whilst stationary (static) or moving (dynamic)

- Handstand in gymnastics

- Standing on 1 foot while shooting in netball

Reaction time

The time between a signal being detected and the first movement/ response to this signal.

- Reacting to starters gun in a sprint race

- Deciding which player is in best position to receive a pass in basketball

DATA COLLECTION & ACTIVITY ANALYSIS

- Skill analysis

- Movement patterns

- Work-to-rest ratio

Activity analysis

Is the recording and analysis of movement and skill data from a game, sport or activity

Methods used to analyse activity

Elite methods:

- GPS tracking devices

- Detailed video analysis - of players movements

- Lactic acid readings

- Heart rate telemeters

Local club/underage comp:

- Heart rate telemeters

- Simple observation

Skill analysis

Involves recording all relevant skills in the game situation. It requires a thorough knowledge of the game and an ability to pinpoint skills most need for successful performance

Movement patterns

Reveal typical activities completed by a performer during a game or an activity

Equipment needed to record movement patterns

- Diagram of playing area - either on piece of paper or computer screen

- Stopwatch

- GPS tracking device

- List of skills to be recorded

Work-to-rest ratio

Is used to assess, during competition, the time spent physically working compared to the time spent resting or recovering

Laboratory tests

Are fitness tests that are carried out under sports science laboratory conditions

Field tests

Are fitness tests that are carried out in team training or class activity settings

Standardised fitness tests

Follow clear guidelines that allow them to be confidently and successfully repeated

Selecting a suitable fitness test

- Relevance and specificity

- Validity and reliability

- Interpretable and comparable results

Relevance and specificity

The fitness tests selected should be relevant and specific to the requirements of the sport or activity.

The predominant energy systems and fitness components used in an activity should form the basis for test selection.

Tests should assess the performance capabilities of the relevant major muscle groups, and also the patterns and speed of the movement performed e.g. cyclists should undertake cycling tests rather than running tests and vice versa

Validity and reliability

An appropriate fitness test must be valid - it should measure what it claims to measure.

A fitness test must also be reliable - it must be able to be replicated with consistently accurate results.

Reliability depends on a number of factors remaining constant, so the following elements are vital on each test occasion:

- Performing the same warm-up

- Conducting the same sequence of tests

- Providing the same recovery period between tests

- Testing the athlete at approximately the same time of day

- Testing the athlete when they are in a similar fluid and nutritional state

- Conducting the tests in similar environmental conditions (heat, humidity and air movement)

Trained and experienced administrators of the tests are also required to ensure reliability

Fitness test battery

Is a selection of tests that have been grouped to provide a comprehensive fitness profile

Protocols to follow before testing

Athletes should be clearly informed about the:

- Aims of the testing

- Methods of testing

- Safeguards for the testing

- Risks of the testing

Custom-made fitness tests

Standardised fitness tests do not always readily translate to being useful for all fitness testing in a sport. Instead, many experienced coaches and trainers design fitness test just for their team's, players' or clients' needs

Interpretable and comparable results

All fitness tests should be clearly explained to the athlete before being undertaken. The athlete needs information about the purpose of each test, its relevance to the performance and its physical requirements.

The results of the selected tests must be interpretable and comparable, and the athlete should receive feedback about:

- What the results represent (good, average or poor performance)

- How the results compare with previous results

- How the results compare with those of other athletes in the reference group

- The consequences and implications of the results

Pre-rest procedures

The individual:

- Is fully informed about and familiar with the procedures and format of the test

- Understands that they are expected to give their best effort for the test

- Has not consumed food within 2 hours of the testing

- Has had adequate sleep the night before

- Is wearing appropriate clothing and footwear

- Has avoided heavy or intense exercise on the day before testing

- Has given consent and obtained appropriate medical clearances

Aerobic capacity tests

Aerobic capacity can be assessed in a number of ways:

- Assess their maximum oxygen uptake

- Complete maximal tests (in which the individual works to their maximum or exhaustion)

- Complete sub-maximal tests (in which the individual works less intensely to determine a predicted maximum oxygen uptake)

20 meter shuttle test

Vo2 Max test

Yo-Yo intermittent recovery test

Anaerobic capacity tests

Phosphate recovery test

300-metre run test

Muscular strength tests

Handgrip dynamometer test

One repetition maximum (1 RM) test

Chinups test

Muscular endurance tests

Timed sit ups

flexed arm hang

Flexibility tests

Sit and reach rest

Trunk and neck extension

Body composition tests

Body mass index (BMI)

Skin Fold test

Muscular power tests

Vertical jump test

Standing Long jump

Speed tests

50-metre sprint test

Coordination tests

Hand-eye coordination test

Alternate hand toss

soft drink can test

Agility tests

Illinois agility test

SEMO agility test

Balance tests

Stork balance test

Standing balance

Reaction-time tests

Ruler drop reaction test

online reaction test

Developing a fitness test battery

Steps to developing a fitness test battery for a particular sport or activity:

1. Conduct a thorough games analysis - to determine which fitness components and energy systems are important to that activity

2. Select appropriate fitness tests to assess these components (accounting for the needs of the participant)

3. Order the tests into a test battery (according to the time available to conduct the tests and the physical demands of each test)

Ideally, most test batteries are conducted over 2 testing sessions; within each session, vigorous tests are separated by less demanding tests, and testing is structured to use different muscle groups in subsequent tests. High demanding tests, such as the phosphate recovery test, are conducted last during each session

Suggested order of fitness tests within a battery

1. Non-fatiguing tests (body composition)

2. Agility tests (Semi and Illinois tests)

3. Muscular strength and muscular power tests (dynomometer, 1-12 RM, standing long-jump, vertical jump tests)

4. Sprint tests (400-metre run, phosphate recovery test)

5. Muscular endurance tests (multi-stage fitness test)

6. Flexibility tests (last to ensure the body is fully warmed up and to aid recovery)

Performer requirements for completing a fitness test battery

- Avoid training heavily the day before the tests and do no training at all on the test day

- Try to complete the tests at the same time of day and in similar environmental conditions

- Always warm up thoroughly before completing the tests

- Complete short, explosive test first (e.g. a standing vertical jump test should be performed before a multi-stage fitness test)

- Keep the order of the fitness tests the same when retesting

- Use the same equipment, making sure it is properly calibrated before each testing session

The assessor taking measurements should be the same person each time - they should be experienced in administering the tests

Fitness training principles

- Specificity

- Intensity

- Duration

- Frequency

- Progressive overload

- Variety

- Reversibility/De-training

- Individuality

- Diminishing returns

- Maintenance

Specificity

There are four aspects of activity analysis that specificity must address:

- The predominant energy systems

- The fitness components used

- The muscle groups used

- The skills performed

The principle that exercising a certain part of the body will primarily develop that part. forms the foundation of any training program

Intensity

- ATP-PC = 95-100% of MHR

- Anaerobic Glycolysis = 85-95% of MHR

- Aerobic = 70-85% of MHR

Refers to the level of exertion applied during the work phase of a training session, Intensity accuracy is essential to train the correct system is and fitness components

Duration

Can refer to length of training program; length of actual sessions; length of bouts of exercise

Frequency

The amount of sessions performed each week or per weeks. Said to be a minimum of 3 to develop fitness components or systems

Progressive overload

A planned increase in training stimulus to cause positive long-term application

Variety

Reversibility/De-training

Refers to the athlete's loss of fitness when they cease training

When training stops, the reversal of fitness gains occurs much more quickly than they were achieved

Individuality

Diminishing returns

Maintenance

Fitness training methods

- Continuous

- Interval

- Fartlek

- Circuit

- Weight/resistance

- Flexibility

- Plyometrics

- Speed

- Anaerobic capacity

- Muscular strength

- Muscular endurance

- Swiss ball and core strength training to improve aerobic capacity

- Speed

- Flexibility

- Muscular power

Specificity

Is the process of replicating the characteristics of physical activity in training to ensure it benefits performance

Intensity

Is the exertion level at which the training is being performed

Duration

Refers to both the length of one training session and the length of an entire training program

Frequency

Refers to the number of training sessions needed per week to ensure improvements are achieved in the desired fitness components and energy systems

Variety

Is about providing different activities, formats and drills in training, while still addressing the aims of the training program

Its focus is to maintain the motivation levels of the performer and thereby optimise their fitness gains

Reversibility/De-training

Refers to the athlete's loss of fitness when they cease training

Interval training

Continuous training

Involves continuous activity that lasts a minimum of 20 minutes at the required intensity using the aerobic energy system

It is sub-maximal and requires an intensity of 70-85% of MHR

Planning a training program

Step 1. Undertake an activity analysis

Step 2. Carry out a fitness assessment

Step 3. Select training methods

Step 4. Determine the length and periodisation of the training program

Step 5. Design the specific training sessions

Step 6. Develop a training timetable