Comprehensive Fitness Testing & Training Methods: Aerobic, Anaerobic, Flexibility, Strength, Power, Speed, and Agility

labrotory testing

done in a lab

can be costly

high accuracy

done with elite athletes

Field testing

mutliple people can be tested at once

lower accuracy

cost efficient

can be completed by anyone

aerobic power training methods

continuous

long interval

fartlek

circut

anaerobic capacity training methods

short, intermediate interval

fartlek

circut

resistance

plyometric

flexibility training methods

circut

flexibility

muscular endurance training methods

continous

long interval

fartlek

circut

resistance

muscular strength training methods

circut

resistance

muscular power training methods

circut

resistance

plyometric

speed training methods

short interval

circut

resistance

plyometric

agility training methods

circut

plyometric

balance and coordination training methods

circut

what %1RM is muscular strength

80-100%

what %1RM is muscular power

30-60%

what %1RM is muscular endurance

40-60%

how many repetitions is for muscular strength

1-6 reps

how many repetitions is for muscular power

3-6 reps

how many repetitions is for muscular endurance

15-25 reps

what are some lower body plyometric exercises

box jumps

tuck jumps

squat jumps

lateral bounds

broad jumps

what are some upper body plyometric exercises

clapping push ups

medicine ball throws

medicine ball slams

what are some full-body plyometric exercises

burpees

jumping rope

what are some circut exercises

pushups

plank

jumping backs

mountain climbers

lunges

burpees

what fitness component does the v02 max test measure?

aerobic power

what fitness component does the 20 meter shuttle run measure?

aerobic power

what fitness component does the yoyo-intermittent test measure?

aerobic power

what fitness component does the cooper 12minute run measure?

aerobic power

what fitness component does the 30 second wingate test measure?

anaerobic capacity

what fitness component does the phosphate recovery test measure?

anaerobic capacity

what fitness component does the 7 stage abdominal test measure?

muscular strengthlli

what fitness component does the 1RM back squat test measure?

muscular strength

what fitness component does the 1RM leg press test measure?

muscular strength

what fitness component does the 1RM bench press test measure?

muscular strength

what fitness component does the handgrip gynamometer strength test test measure?

muscular strength

what fitness component does the 30 second sit up test measure?

muscular endurance

what fitness component does the maximal push ups in 60 seconds test measure?

muscular endurnace

what fitness component does the flexed arm hang test measure?

muscular endurance

what fitness component does the seated basketball throw test measure?

muscular power

what fitness component does the standing long jump test measure?

muscular power

what fitness component does the vertical jump test measure?

muscular power

what fitness component does the ankle dorsi flexion test measure?

flexibility

what fitness component does the shoulder and wrist elevation test measure?

flexibility

what fitness component does the modified sit and reach test measure?

flexibility

what fitness component does the 20 meter sprint test measure?

speed

what fitness component does the 5-0-5 agility test measure?

agility

what fitness component does the SEMO agility test measure?

agility

what fitness component does the illinois agility test measure?

agility

what energy system is the 70-80%MHR?

aerobic

What training zone is the 85-90%MHR

Lactate inflection Point

what energy system is the 85-90%MHR

aerobic

what energy system is the 85-95+

anaerobic glycolysis and ATP-PC

what is the benefit of training anaerobically

increase lactate tolerance

what is the benefit of training aerobically

increase LIP

why is an activity analysis conducted?

to identify fitness requirements

what are the physiological aspects of fitness testing?

creating a baseline for the athlete

identifying strengths and weaknesses

determines team positions

predicting future potential

what are the psychological aspects of fitness testing

creates motivation for the athlete

mental toughness (psychological strength)

what does the data in an activity analyse inform the athlete about?

major muscle groups involves in the execution of movements

intensity and duration of efforts

movement patterns

energy system interplay

relavant fitness components

what do skill frequencies inform coaches about?

major muscle groups in performances

why are movement patterns beneficial for training session intensities?

game intensities identified in the activity analysis are replicated during training sessions to specifically train associated energy systems and fitness components

what do heart rate analysis inform coaches about?

provides information on the intensity of effort (energy system interplay) and fitness components

what do work to rest ratios inform coaches about?

provides insights to energy system interplay and recovery

Define lactate inflection point

the last point where lactate accumulation and lactate removal are balanced

define lactate tolerance

ability to buffer accumulating lactic acid so it does not interfere with contractile force of the muscle.

define vo2 max

the maximum amount of oxygen that can be taken up by the respiratory system, transported by the cardiovascular system and utilised by the muscles to produce ATP.

what is the benefit of Carbohydrate loading

maximise glycogen stores

why is hydrating post-exercise beneficial

restores blood plasma which optimises blood flow and therefore recovery

benefits of co-indigestion of carbohydrates and protein

enahnce uptake of glycogen at the muscle site

which allows athlete to recover faster

benefits of co-indigestion of carbohydrates and water

enhances absorbtion rate of the carbohydrate and thus, faster restoration of muscle glycogen

what does 'window of opportunity' mean

uptake of glycogen is highesr immediately post-exercise, carbs should be consumed 30min-1hour after to maximise muscle glycogen restoration and return to pre-exercise condition fastest.

what is the role of consuming carbs

restore glycogen levels

what is the role of consuming protein

to rebuild and repair muscles

how does the accumulation of hydrogen ions fatigue the body?

lowers ph of the muscle and reduces the rate of contractile force.

Fast replenishment of EPOC is used to:

resythesise CP

resynthesis ATP

restore oxygen to myoglobin

slow replenishment of APOC is used to

return body to pre-exercise levels

convert lactate to carbon dioxide, water and glycogen

buffer hydrogen ions