UNIT 4 AOS 1

Aerobic power

Maximum rate of energy production from the aerobic system

Factors affecting aerobic power

-Age: Decreases through elasticity of lungs, haemoglobin and muscle volume

-Sex: Males have larger lungs, haemoglobin levels and muscle volume

-Muscle fibre type: Greater percentage of slow twitch fibres = better aerobic power

-Oxidative enzymes: Greater production of ATP aerobically

Recognised fitness tests for aerobic power

-20m shuttle run

-YoYo recovery test

Training methods for aerobic power

-Continuous

-Fartlek

-Long interval

-HIIT

Anaerobic capacity

Total amount of energy obtainable from the anaerobic energy systems

Factors affecting anaerobic capacity

-Age: Decreases due to loss of muscle mass, therefore PC stores and anaerobic enzymes

-Sex: Males have greater muscle mass leading towards greater PC stores and anaerobic enzymes

-Muscle fibre type: Greater percentage of fast twitch fibres = better anaerobic capacity

-Lactate tolerance: More metabolic by products can be tolerated leading to higher intensity efforts for longer

Recognised fitness tests for anaerobic capacity

-Phosphate recovery test

-30s wingate

-Repco peak power test

Training methods for anaerobic capacity

-Short interval training

-Intermediate interval training

Muscular strength

Peak force that a muscle can produce developed through slow and controlled muscle contractions.

Factors affecting muscular strength

-Age: Bodys decreasing ability to process protein leads to less muscle mass

-Sex: Males have greater muscle mass so better absolute strength

-Fibre type: Fast twitch muscle fibres are greater at outputting muscular strength

-Cross sectional area: The larger the muscle the greater the strength potential

Recognised fitness tests for muscular strength

-1RM

-Grip strength dynamometer

-Seven stage abdominal test

Training methods for muscular strength

-Resistance training

Muscular power

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

Factors affecting muscular power

-Age: Strength peaks 20-30 than decreases with body’s diminishing ability to process protein, which decreases muscle mass

-Sex: Males have greater muscle mass so have greater absolute power

-Fibre type: Fast twitch muscle fibres are greater at outputting muscular power

-Cross sectional area: The larger the muscle the greater the power potential

Recognised fitness tests for muscular power

-Vertical jump test

-Standing long jump test

-Basketball throw

Training methods for muscular power

-Plyometric training

-Resistance training with fast contractions

Muscular endurance

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

Factors affecting muscular endurance

-Sex: Males have greater aerobic power and muscular strength leading to greater endurance

-Lactate tolerance: More metabolic by products that can be tolerated the higher intensity efforts can be made repeatedly

-Muscle fibre type: Greater percentage of slow twitch muscle fibres will increase muscular endurance due to muscles working aerobically

-Age: Peaks around early-mid 20s and decreases over years due to muscle mass

Recognised fitness tests for muscular endurance

-60s push up test

-30s sit up test

-Flexed arm hang

Training methods for muscular endurance

-Intermediate interval

-HIIT

-Long interval

-Resistance with high reps and low load

Speed

The ability to move the body or part of the body from one point to another as quickly as possible.

Factors affecting speed

-Sex: Males have increased levels of testosterone therefore greater muscle mass, which helps provide more force, increasing speed

-Age: Decreased ability to use protein as we age leading to less muscle mass, therefore less speed

-Muscle fibre type: Fast twitch fibres generate increased force production and power output, therefore increasing speed

-Reaction time: When responding to a stimulus a faster reaction time means you’re able to react with a greater speed.

Recognised fitness tests for speed

-20m sprint test

-35m sprint test

-50m sprint test

Training methods for speed

-Short interval training

-Resistance training

Agility

Combines speed and dynamic balance, allowing the performer to change direction with maximal speed without losing balance.

Factors affecting agility

-Sex: Males have increased levels of testosterone therefore greater muscle mass, which helps provide more force, increasing agility

-Age: Decreased ability to use protein as we age leading to less muscle mass, therefore less agility

-Muscle fibre type: Fast twitch fibres generate increased force production and power output, therefore increasing agility

-Reaction time: When responding to a stimulus a faster reaction time means you’re able to react with a greater speed meaning higher agility

Recognised fitness tests for agility

-Semo agility test

-Illinois agility test

-5-0-5 agility test

Training methods for agility

-Short interval training with changes in direction

Flexibility

Range of movement around a joint

Factors affecting flexibility

-Age: Peak mid 20s than decreased collagen levels decrease flexibility

-Sex: Higher level of testosterone for men usually means more muscle mass meaning less flexibility

-Warm up: Increases the temperature of both muscles and joints increasing flexibility

-Type of joint: Ball and socket joints have greater range of movement than hinge joints

Recognised fitness tests for flexibility

-Sit and reach test

-shoulder and wrist elevation test

-shoulder rotation test

Training methods for flexibility

-Specialised flexibility training

Balance

Ability of the body to remain in a state of equilibrium while performing a task.

Factors affecting balance

-Age: As age increases past adulthood balance can decrease

-Ears: If the inner ear is damaged, balance can be affected

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

-Biomechanical principles: base of support, centre of gravity, line of gravity

Recognised fitness tests for balance

-Stalk stand test

-Sport specific balance tests

Training methods for balance

-Resistance training with a focus on core muscles

Coordination

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

Factors affecting coordination

-Neurological conditions: Different neurological conditions can impact sensory and motor information, which negatively affects coordination

-Muscle strength and endurance: Increased strength and endurance can make skills easier to complete, with greater coordination

-Stage of learning: As learners move from cognitive to autonomous stage of learning, there will be increased coordination as they master skills and movements

Training methods for coordniation

Improved through skills training

Purpose of activity analysis

Involves recording data to help determine the physical and physiological demands of a sport or position, forming decisions about fitness components, energy systems and major muscles used.

Methods of data collection

-Direct observation

-Digital recording

-GPS tracking

-Heart rate monitoring

Analysis of movement patterns

Links directly to both fitness components and energy systems as well as providing info about fatigue related factors.

Analysis of skill frequency data

Helps the coach to identify a skill that can be improved from a physical conditioning point of view, also providing info for physiological parameters.

Analysis of intensity data (work to rest ratios)

The relationship between how long a person is active (working) and how long they recover (resting) during an activity of sport

Analysis of heart rate data

Helps us to know the intensity at which we are working at any particular point in time.

Reasons for fitness testing

-Monitor training program progress

-Establish strengths and weaknesses

-Baseline measurements for comparisons

-Motivate participation and adherence

-Determine team positions and predict potential

-Assess health risks and meet employment criteria

Physiological perspective

Examination and understanding of the various bodily systems and functions that influence athletics performance.

Things to consider in physiological perspective

-Fitness tests should consider physiological perspective of the participant

-Fitness tests should replicate physical requirements of the activity

Psychological perspective

The psychological state of a participant may influence the effectiveness of the testing.

Appropriate tests help to (psychological)

-Provide motivation through measurable goals

-Reduce anxiety if testing purpose is communicated clearly

-Encourages commitment via tracking progress

-Identify mental readiness and barriers

Testing protocols

-Informed consent

-Validity

-Reliability

-Accuracy

Informed consent

Before any tests are carried out, the participant should be clearly informed about the nature of the testing including its aims, methods and safeguards.

Validity

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

Reliability

Consistency and dependability of measurements, tests or assessments used to evaluate fitness.

Accuracy

Precision of movements, observations or actions.