PE Unit 4 AOS 1

Aerobic power

the maximum rate of energy production from the aerobic energy system (i.e. energy produced in the presence of oxygen)

Aerobic power is of high importance in:

-extended athletic events

-team sports requiring repeated efforts over a longer period of time

-racquet sports (due to the duration)

-intermittent sports, for positions that cover a lot of distance or have increased movements over a long period of time

Factors affecting aerobic power

-muscle fibre type

-sex

-age

Tests for aerobic power

-20-metre shuttle run (beep test)

-yo-yo intermittent recovery test

-Cooper 12-minute run test

-VO2 max Astrand-Rhyming cycle ergometer test

-VO2 max treadmill test.

Training methods for aerobic power

continuous, fartlek, long-interval, HIIT and circuit training

W:R ratio of 1:1 or 2:1

Anaerobic capacity

the total amount of energy obtainable from the anaerobic energy systems (the combined capacity of the ATP-CP system and the anaerobic glycolysis system)

Anaerobic capacity is of high importance in:

-repeated sprints in intermittent sports with insufficient recovery

-an elite level 400-metre run

-100-metre sprint in swimming.

Factors affecting anaerobic capacity

-muscle fibre type

-sex

-age

-lactate tolerance

Tests for anaerobic capacity

-phosphate recovery test

-30-second Wingate test

-Repco peak power test

Training methods for anaerobic capacity

short and intermediate interval training

Muscular strength

the peak force that a muscle can develop

Muscular strength is of high importance in:

-pushing in a Rugby Union scrum

-gripping a hockey stick while making a powerful shot

-static or submission hold against an opponent in wrestling

-leaning out to try to keep a boat upright while sailing.

Factors affecting muscular strength

-cross sectional area

-fibre type

-sex

-speed of muscle contraction

-age

-warm up

-joint angle around the muscle

-muscle fibre arrangement

Tests for muscular strength

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

-grip strength dynamometer

-seven-stage abdominal strength test

Training method for muscular strength

resistance training

Muscular power

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

Muscular power is important in:

-field events

-tackles

-arms and legs in volleyball spikes

-intercepts

-arms in hockey

-golfer drives the ball

-legs in a sprint

-arms in a tennis serve

-legs and arms in a gymnastics floor routine.

Factors affecting muscular power

-cross sectional area

-fibre type

-sex

-speed of muscle contraction

-age

-warm up

-joint angle around the muscle

-muscle fibre arrangement

Tests for muscular power

-vertical jump

-standing long jump

-the basketball throw

Training methods for muscular power

-plyometrics training

-resistance training with fast contractions and appropriate recovery between repetitions is also commonly used to develop power

Muscular endurance

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

Muscular endurance is of high importance in:

-arms, legs and abdominals in a 200-metre swim

-arms, legs and abdominals in a 2000-metre rowing race

-abdominals, hip muscles and legs in a marathon

Factors affecting muscular endurance

-lactate tolerance

-sex

-muscle fibre type

Tests for muscular endurance

-60-second push-up test = muscular endurance of upper body muscles

-30-second sit-up test = muscular endurance of the abdominal muscles

-flexed arm hang test.

Training methods for muscular endurance

where the anaerobic glycolysis energy system is contributing most significantly:

- resistance (high repetitions and little recovery, W:R 1:3)

- intermediate interval training.

where the aerobic system is contributing most significantly, the most appropriate training methods would be the same as those used to develop aerobic power (continuous, fartlek, long-interval, HIIT and circuit training)

Speed (fitness component)

the rate of motion (distance/time)

Speed is important in:

-sprints event in athletics

-accelerating to create space or evade an opponent in team games

-arm speed in releasing a javelin or discus

-racquet and club speed in striking sports

Factors affecting speed

-muscle fibre type

-sex

-age

-reaction time

-flexibility

Tests for speed

-20-metre sprint test

-35-metre sprint test

-50-metre sprint test

Training method for speed

short interval training

Agility

a quick change in direction while maintaining balance

Agility is of high importance in:

-evading an opponent in soccer or rugby

-reacting to an opponent's baulk in hockey

-dribbling the ball around opponents in soccer or basketball

-changing direction during a dance, gymnastics or aerobics sequence

-moving to make a play in squash while avoiding an opponent.

Tests for agility

-Semo agility test

-5-0-5 agility test

-Illinois agility test

Training methods for agility

short interval training, ideally with changes of direction (eg. shuttle run sprints)

Flexibility

the range of movement around a joint

Flexibility is of high importance in:

-performing gymnastics routines or diving

-a goalie stretching to prevent a score

-shoulders for a swimmer, tennis player or hammer thrower

-hips and upper legs for rowers, AFL players and runners

Factors affecting flexibility

-type of joint

-warm up

-sex

-age

-length of muscles at rest

Tests for flexibility

-sit-and-reach test

-trunk rotation test

-groin flexibility test

-shoulder and wrist elevation test

-trunk and neck extension test

-ankle extension/dorsiflexion test

-shoulder rotation test.

Training methods for flexibility

specialised flexibility training (stretching)

Balance

the ability of the body to remain in a state of equilibrium while performing a desired task

Balance is of high importance is:

-running around a bend in a 200-metre athletic race

-performing a 60-second aerobics routine

-performing a handstand in a gymnastics routine

-standing on one foot while shooting a goal in netball.

Factors affecting balance

-age

-ears

-muscle strength

Tests for balance

-stork stand test

-sport-specific balance tests

Training methods for balance

resistance training of core muscles

Coordination

the ability to use different parts of the body together smoothly and efficiently.

Factors affecting coordination

-neurological conditions

-muscle strength and endurance

-stage of learning

Activity analysis

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

(incl. energy systems, fitness components, muscle groups)

Importance of activity analysis

To determine important physical requirements of an activity, which enables coaches to design specifically tailored training programs

Methods of data collection

-direct observation

-digital recording

Data collection

-the process of gathering information

-the first step of activity analysis. once data has been collected, it can be analysed.

Direct observation

-the coach/interested party views the player or team from the sideline.

-this method is very practical and is the most common method used in schools and community sports, however, due to its subjective nature and the speed of the games, it has low accuracy.

Digital recording

-less practical but higher accuracy

-the use of video is the preferred method to record data, because the coach and athlete can replay, slow down and freeze frame the images.

Skill frequency tables (stats)

-outline frequency and effectiveness of skill execution

-indicate major fitness components and muscle groups

Muscle use analysis

the player is observed and notes are made about:

-major muscles used

-whether muscle contraction is powerful and fast, or slow and repeated

-whether muscular strength or endurance is more important.

Movement patterns

the typical movements completed by a performer during a sport or activity.

Movement pattern analysis importance

-helpful for determining distance and intensity of efforts (knowing distance can help identify major fitness components and energy systems)

-provide specific info that can help develop training programs

GPS tracking pros and cons

Pros

-easy and efficient

-multiple athletes can be recorded at once

-data is easily stored and converted into info for analysis

Cons

-expensive

-generally limited to outside activity.

HR analysis importance

provide info about the role of the energy systems

Eg. an intensity over 85% MHR would suggest increased contribution from anaerobic systems.

HR analysis pros and cons

Pros

-low participant burden

-affordable devices

Cons

-devices have to be calibrated to each individual

-at low intensity, factors such as stress, fear, excitement and temperature need to be considered as they may cause a false reading.

Work to rest ratio

a summary of the time an athlete spends physically working compared to the time spent resting or recovering

W:R for each energy system

ATP-CP: 1:5 and above (rest significantly higher than work)

AG: 1:3 - 1:4 (rest higher than work)

Aer: 1:1 - 1:2 or 2:1 or above (work similar to rest OR working higher than rest)

W:R analysis importance

-vital for determining an athletes intensity of effort and therefore major energy systems.

-provides information that assists decisions about training methods, work intervals and rest intervals.

Reasons for fitness testing (pre, during and post program)

Pre:

-identify baseline/benchmarks

-identify strengths and weaknesses

-motivate participants

-determine player suitability

During (no earlier than 6wks to allow chronic adaptations):

-motivate participants

-evaluate the effectiveness of the training program

Post:

-evaluate the effectiveness of the training program

-review benchmarks

-motivate participants

Physiological perspective

examination and understanding of the various bodily systems and functions that influence athletic performance

Importance of physiological perspectives

-fitness tests chosen should take this into account (eg. fitness level, health conditions)

-tests should replicate requirements of the activity as identified in activity analysis

Physical Activity Readiness Questionnaire (PAR-Q)

A pre participation health screening questionnaire, to gain information about the physiological state of a participant

Psychological perspective

examination and understanding of the mental and emotional aspects that influence athletic performance, behaviour and experiences.

Importance of psychological perspective

-know the purpose of the testing for the individual

-how is the test administered? (with teammates or without, look at motivation)

Informed consent

Participants should be clearly informed about the nature of the fitness testing they are being directed to undertake, including:

-aims

-methods

-safeguards

-risks

-asking questions

-can withdraw at any time

Validity*

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

Example: muscular endurance tests must allow for repeated contractions to be valid.

Reliability

consistency and dependability of measurements, tests or assessments used to evaluate. (able to be replicated consistently and allow fair and accurate comparison)

To make it reliable, each test occasion should involve

-same warm up

-same recovery period between tests

-conducting tests in similar environmental conditions

-have trained and experienced administrators

Accuracy

precision of measurements, observations or actions. (a true reflection of what is being measured)

To increase accuracy:

-calibrate equipment

-use specialised technology (eg. timing gates)

-increase participant understanding of instructions

Fitness test battery

-completed in a standardised order so that one test should not adversely affect performance in subsequent tests.

-each session should be completed at the same time of day to promote consistency in participant presentation

Eg. require minimum recovery time between ATP-CP tests, not doing 2 upper body tests in a row