cq2: What is the relationship between physical fitness, training and movement efficiency?
CQ2: What is the relationship between physical fitness, training and movement efficiency?
Health-related Components of Fitness
Component | Definition | Importance for movement efficiency | Sports | Tests |
Muscular Endurance | Ability of muscles to endure physical work for extended period of time | Important in sports where contraction of the same muscle/s is repeated for periods of time without rest → determines how long and how hard we can perform multiple repetitions of an exercise over a period of time | -long distance running -cross country skiing | -pushup test -situp test -squat test |
Cardiorespiratory Endurance | Ability of working muscles to take up and use oxygen → How quickly someone can breathe in and out | Body can work at higher intensities for longer without fatigue or fatigue will be delayed | long distance running → your heart rate rises as your heart pumps increasing amounts of blood and oxygen to the working muscles → production of lactic acid | -Beep or Bleep Test -The 12-minute Cooper Test |
Muscular Strength | the amount of force you can put out or the amount of weight you can lift, in a single effort | relates to movement efficiency because greater strength improves performance and reduces risk of injury | Weight-lifting: How much weight you can lift with ease in one go Wrestling: Ability to overpower opponents and win fights. |
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Body Composition | Percentage of fat as opposed to lean body mass in a human ● Accounts for level of storage fuel required for muscle activity | relates to movement efficiency, but is generally quite specific to the sport. | diving, sumo wrestling, gymnastics | Skin fold testing Underwater weighing Bioelectrical impedance |
Flexibility | The range of motion/movement at your joints and refers to your body’s ability to move freely | Flexibility means that exertion won't put too much force on the muscle itself which: - Prevent injuries - Improve posture - Decrease back pain - Maintain healthy joints - Improve balance during movement. |
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Skill-related components of physical fitness
Skill related component | Definition | Test/ In sport |
Power | ability to combine strength and speed in an explosive action In order to accelerate, power is needed to instigate movement. Important for quick changes in direction in sport as well as jumping and moving around. Similarly, it is necessary for ball games to kick or hit the ball with power and move it around the court. |
Basketball: power is crucial for explosive movements like driving to the hoop for a layup or dunk, executing powerful dunks, and swiftly changing directions on the court |
Speed | ability to perform body movements quickly Speed contributes to reaction times and thus, impacts the increase of movement and control over your body. |
Basketball: fast moving hands in basketball= more able to beat a defender by fast crossovers, or step backs, making it hard for the defender. |
Agility | ability to move the body from one position and direction to another with speed and precision allows athletes to move quickly and efficiently in all directions. It gives athletes the ability to respond quickly to changes in game situations, allowing them to react and adjust their movements in order to remain successful. |
Basketball: key for swiftly manoeuvring through defenders, executing precise dribbles, and adapting to fast-paced plays on both offence and defence. |
Reaction time | time taken to respond to a stimulus It allows us to be agile and efficient when it comes to responding to stimuli in situations like driving, playing sports |
F1 Racing: Reaction time to the lights turning green at the start can be detrimental to your placing |
Coordination | ability to harmonise the messages from the senses with parts of the body to produce movements that are smooth, skilful and well controlled Important in games that require throwing and activities such as dancing Good coordination = acquiring new movements easily
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Basketball: coordination of hands to ball so that you can concentrate on your opponents and open shots rather than dribbling, making it more effective |
Balance | The athletes ability to stay in control of their body’s position balance will also help to minimise energy waste during a performance, increasing movement efficiency and enabling the athlete to improve their performance. |
Gymnastics: Balance is crucial in having stability on balance beams, and bars so that you don't fall off |
AEROBIC AND ANAEROBIC
AEROBIC TRAINING
Aerobic exercise involves continuous movement fueled by oxygen from the air you breathe
Low to moderate intensity and activity lasting more than 90 secs as oxygen becomes available to cells in order for energy to be supplied to working muscles
E.g. - walking, marathon running, intense swimming
Improving aerobic fitness:
Engage in activities of long duration such as cross country, cycling and jogging
Use FITT principle: guidance in developing suitable aerobic program for our needs
Benefits:
improve cardiorespiratory fitness and resistance training, burns fat (weight loss)
AEROBIC TRAINING PROGRAM
FITT Program | |
Frequency | 3 times a week |
Intensity | Low - moderate keeping the players in the target heart rate zone for as long as possible (60-75%). Short breaks in between activities to maintain heart rate. |
Time | 40 minutes |
Type | Continuous exercise |
ANAEROBIC TRAINING
Anaerobic exercise involves short bursts of high-intensity movement fueled by energy stored in your muscles.
The intensity level is much higher and the effort period is much shorter than required in aerobic activity.
Anaerobic is considered activity that lasts for two minutes or less and is of high intensity as muscular work occurs without oxygen being present.
Benefits:
Overall Fitness
ANAEROBIC TRAINING PROGRAM
FITT Principle | Weight lifting |
Frequency | 3 times per week |
Intensity | High intensity - Above 85% target heart rate. Long breaks to allow your ATP system to rejuvenate and get rid of lactic acid |
Time | 20-60 minutes |
Type | Squats, bench press, lat pulldown, bicep curls, tricep dips. Targeting power and strength |
Differences between anaerobic and aerobic training programs
Body response to physical activity / immediate physiological responses to training | |||
Physiological response (Name and define) | What happens during exercise? | Why does this response occur? | What is the difference between a trained VS untrained athlete? |
Heart rate - the number of times a heart beats per minute | As the intensity of exercise increases, so will heart rate | It has to work harder to pump more oxygenated blood to the muscles which require it | Trained athletes → lower resting heart rate and their hr won’t increase as much when exercising compared to an untrained athlete |
Stroke volume - amount of oxygenated blood pumped by the left ventricle in one contraction | Stroke volume increases during exercises | Stroke volume increases because the body needs more oxygen which is received from the blood | Stroke volume is lower in trained athletes |
Ventilation rate - the rate and depth of breathing measured in breaths per minute | Ventilation rate increases during exercise. Can also increase prior to exercise due to anticipation | Ventilation rate increases to get more oxygen into the body and remove more carbon dioxide | Ventilation rate is lower in trained athletes |
Lactate level - concentration of blood lactate | Lactate level increases during exercise as intensity increases | Lactate accumulates during anaerobic exercise when it is being used to break down glucose and then becomes a waste product. Due to insufficient oxygen available to the muscles and cannot be removed faster than it enters. | Lactate levels build up slower in trained athletes |
Cardiac output - amount of blood the heart pumps through the circulatory system in one minute | Cardiac output increases during exercise. Muscles use about 20% of our cardiac output at rest. It increases to about 84% during exercise. | Cardiac output rises due to increased heart rate and stroke volume | Cardiac output is lower in trained athletes |
Identify the 5 principles of motion
Linear motion, speed, velocity, momentum, acceleration
Difference between velocity and speed?
Velocity has direction where as speed doesn’t
Linear motion- running for a try, angular= passing ball
Acceleration can help get past your opponents
By using more of their body force stemming from their legs
Health components