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KEY KNOWLEDGE What You Need to Know The health related tness components including aerobic capacity, anaerobic capacity, muscular strength and endurance, exibility, body composiEon. The skill related tness components including muscular power, speed, agility, coordinaEon, balance and reacEon Eme. Factors that aect, and deniEons, of each component.
Fitness components
Low fitness levels Adequate fitness levels Maximum fitness levels A simple fitness continuum
An extremely simplistic method of gauging your overall position of fitness and where your fitness levels lie
Everyone has some form of fitness. If you fit the above definition of fitness then you would have at least an adequate fitness level. By training we can move towards the maximum end of the scale. Less activity means a decreased fitness level.
Anaerobic
ATP-PC system Lactic acid system
Aerobic
O2 system
Fitness components
Anaerobic power and speed Local muscular endurance Muscular strength Muscular power Agility Balance Reaction time Aerobic Capacity Local Muscular Endurance
Anaerobic vs Aerobic
Anaerobic energy n Sports which rely on rapid and explosive movements obtain their energy anaerobically. n Anaerobic sports usually require power, speed, strength, agility and a quick reaction time. n Uses ATP-PC and glycogen stores for energy. Aerobic energy Prolonged and sub maximal activities longer than 60 seconds rely on aerobic energy production. Uses stored carbohydrates and fat. The maximum amount of oxygen that the body can use during aerobic activities is called VO2 max. Aerobic sports require cardio respiratory endurance.
AEROBIC CAPACITY
n Aerobic
1.
Capacity:
2.
3.
AC is the efficiency of the cardiovascular and respiratory systems. It is the ability of these systems to supply nutrients and O2 to the muscles & the ability of the muscles to use the O2 for sustained activities. Also known as:
a) b) c) d)
n Aerobic
1.
AEROBIC CAPACITY
Capacity cont
2.
AC generally is used in activities that involve large muscle groups such as running, cycling, swimming, rowing, in sports such as water polo, AFL, soccer, hockey, lacrosse, rugby, basketball, tennis, squash etc. All of these activities require the athlete to move for extended periods of time. A high aerobic capacity also assists with recovery after bouts of high intensity exercise. (Break down & removal of byproducts)
3.
Athletes with greater aerobic capacity are able to deliver and use more O2 than those with a lower aerobic capacity.
AEROBIC CAPACITY
VO2max
Usually used to measured a persons Aerobic Capacity. The higher this is, the more oxygen that can be taken up,
transported and utilised per kg of body weight and the greater ones ability to supply ATP aerobically. When working maximally it is possible to attain 90% of ones VO2 max within 1 minute.
n
Lactate inflection point (LIP) The later this occurs during activity (increased via aerobic training), the less likelihood hydrogen ions (H+) will accumulate and affect aerobic energy production. Aerobic glycolysis is preferred exercise state to supply ATP aerobically. Gender males have greater aerobic power than females because, amongst other factors, they have larger hearts, lungs and blood volumes. Age VO2 max peaks around 25 - 28 years of age and then declines by 1% per year Heredity aerobic power / VO2 max has a heredity estimate of 90 -95% Training Athletes able to increase their stroke volume (SV), cardiac output (Q), blood volume, capillary density, lactate inflection point (LIP), arterio-venous oxygen difference (a-VO2 diff), and slow twitch muscle fibre characteristics will greatly improve their aerobic capacity.
n n
Cadel
Aerobic Fitness
ANAEROBIC CAPACITY
n n
Definition: the ability of the anaerobic energy systems to provide energy for muscular contractions. The total amount of work that the anaerobic systems can be complete. ANAEROBIC POWER is a similar term, to AC, but refers to the speed at which muscular contractions occur. Both obviously use the anaerobic energy systems. Consider Anaerobic Power & Anaerobic Capacity as having the same definition or interchangeable. Anaerobic power allows an individual to achieve explosive acceleration when required.
ANAEROBIC CAPACITY
n The
Anaerobic Energy Systems produces Anaerobic Power which covers 2 types of effort: 1. Maximal effort up to 10 seconds 2. Near maximal effort up to a limit of about 1 minute
Maximal Anaerobic Power Activities up to 10 Seconds 100m Sprint Ist Serve in tennis Golf Drive Long kick in Football All jumps in athletics All throws in athletics The dive in swimming 25m sprint in soccer The jump and spike in 400m race in athletics 200m Freestyle in Swimming
Near Maximal Anaerobic Power Activities up to 1 minute Paddling quickly past break in surfing
n Factors Affecting Component Age Anaerobic power tends to peak around 30 years of age and then decline by 1% per year. It declines because the body becomes less able to synthesise protein (delayed by training), decreases in cross sectional area of muscle fibres and resulting decreases in fuel stores (ATP & PC & Glycogen) and anaerobic enzymes. Gender Males have greater muscle mass than females so will also have greater stores of anaerobic fuels (ATP & PC) and glycolytic enzymes that can break down glycogen quickly without oxygen. Lactic Acid and metabolite tolerance anaerobic training calling upon the LA system will greatly improve the muscles abilities to tolerate build up of LA, H+, ADP and inorganic phosphates. Fibre Type Fast twitch fibres can generate anaerobic power quicker than slow twitch fibres because they have greater anaerobic stores of fuels. Fibre recruitment Anaerobic power relies upon fast twitch fibres being activated quickly and hence many intense impulses are sent to relevant muscle groups requiring quick activation.
ANAEROBIC CAPACITY
Definition: the maximal force that can be generated by a muscle or muscle group in one maximal effort.
MS is affected/determined by the following:
MUSCULAR STRENGTH
MUSCULAR STRENGTH
MUSCULAR STRENGTH
Muscle shape and location-multipennate muscles such as quadriceps are shorter and stronger but slower than fusiform muscle such as hamstrings which are longer and weaker but faster
MUSCULAR STRENGTH
1.
2.
n n n n n n
Apart from weight lifting, which requires the athlete to lift the maximum weight in a one off explosive movement, all other sports require some degree of strength, but to varying degrees and is determined by the nature/requirements within the sport. Which sports or athletes require more strength?
Rugby or golf Tennis or badminton A rugby forward or a rugby back player A 100m sprinter in athletics or a marathon runner Pushing 20kg or 150kg on the leg press machine A tackle or a mark in AFL
MUSCULAR STRENGTH
MUSCULAR STRENGTH
Muscular strength The force or tension a muscle or a muscle group can exert against a resistance in one maximal contraction n Energy systemATP-PC n Duration short; all out effort n Intensity maximal n Example in sport Weightlifting, rugby scrum
n
Acid and metabolite tolerance anaerobic training calling upon the LA system to produce ATP, will greatly improve the muscles abilities to tolerate a build up of H+, ADP and inorganic phosphates. Muscular Strength muscles displaying increased levels of muscular strength will show greater LME. This partly occurs because of lower likelihood of occluded blood supply and increased abilities to keep using the LA system when called upon increasingly as the activity progresses. Because of this fact, males and females displaying similar/same strength will have very little / no differences in LME. Age Because LME is closely related to muscular strength, it will also tend to peak between 25 -30 years of age and then decline by 1% per year.
Age Because LME is closely related to muscular strength, it will also tend to peak between 25 -30 years of age and then decline by 1% per year. Muscle Temperature elevated temperatures will decrease LME because muscles will increasingly be performing Blood flow If blood vessels become occluded / blocked as a result of muscles squeezing them fatigue will result. This is most commonly related to accumulation of inorganic phosphates (anaerobic breakdown of CP and ATP) and H+ accumulation. Training Aerobic training will increase blood /oxygen supply to muscle tissue and thus increase aerobic ATP production & removal of metabolic by-products. Greater amounts of oxygen will also be extracted by working muscles and decrease amount of anaerobic ATP reliance. Lactic anaerobically and less oxygen is directed to working muscles.
Local muscular endurance The ability of a muscle or muscle group to sustain an activity for a short time in the face of considerable local fatigue n Energy system-LA, aerobic (in some cases) n Duration sustained, but generally only a few minutes in most cases n Intensity submaximal n Example in sport Rowing (1km)
n
MUSCULAR ENDURANCE
MUSCULAR ENDURANCE
n n n n n n n
Which muscle/muscle group requires LME? 2000m rowing race 1500m swim Tour de France 100 situps 3 X 30 Pushups 5 hour tennis match
Flexibility
n n
Flexibility is specific to the joint and surrounding tissues; you can be flexible in one area of the body but inflexible in other joints. It is very important for injury prevention, ease of movement and aesthetic appearance. Flexibility can be static (Eg. Sit and reach test) or dynamic (Eg. Range of motion during a skill). Both types of flexibility are important, but having good dynamic flexibility is significant to reduce injury and muscle soreness. Improvements; Flexibility training specific to each muscle/joint.
move through it s full range of motion and reflects the ability of muscles and connective tissues surrounding the joint to stretch. It is the interaction between the skeleton, muscles and tendons.
Flexibility
Age Lose flexibility with age unless consistent flexibility training is maintained throughout adulthood: i.e yoga Injury Prior injuries reduce flexibility levels Skin and bone resistance Disease (arthritis) All sports require a degree of flexibility. The required flexibility is relevant to the demands of the sport and also specific to the movements associated within the sport, which will determine which joints/muscles need to have flexibility.
n n n
BODY COMPOSITION
Lean Fat Tissue (fat free) 1.Essential (body temperature control, shock
a) b) c) Bone tissue Muscle tissue Organs
absorption, & regulation of nutrients). Found in many organs, muscle tissue, CNS & bone marrow; makes up about 3% of total body fat in males and 12% in females 2.Non Essential (found in the adipose tissue).
Body Composition
MEASUREMENT OF BODY FAT Body composition can be measured three ways; 1. Somatotypes 2. Body fat determination
3.
Body Composition
FAT FACTS
Males: 5-18 % Females 12-25% There is little evidence to suggest that % body fat under 8% for males and 14% for females has any significant performance enhancing benefits 25% body fat in males and 32% body fat in females can will create significant health issues (cardiovascular disease, diabetes)
Somatotyping
There are three body types;
Endomorph Short/fat Mesomorph- muscular Ectomorph Tall/thin
Not an accurate indicator of body fat as it does not take into account that muscle weighs more than fat
Body Composition
BODY FAT REQUIREMENTS ARE DIFFERENT FOR DIFFERENT SPORTS
SPEED
n Speed
Definition: how fast (velocity) you can move your whole body or a body part from one point to another. n Examples of whole body speed:
1. 2.
n Examples
1. 2. 3.
Sprinting in any sporting event Accelerating to chase or avoid opponent in team sports The speed of the arm in the forward phase of a tennis serve. The acceleration of the kicking leg in a penalty in soccer. The arm speed in a punch in boxing
SPEED
SPEED
n Factors
n
Affecting Component
Fibre Type Fast twitch fibres can generate greater speeds than slow twitch fibres. Fibre recruitment Speed relies upon fast twitch fibres being activated quickly and hence many intense impulses are sent to relevant muscle groups requiring explosive efforts. Fibre arrangement/shape Fusiform muscles with low attachment points contribute to speed more than pennate muscles which are stronger. Reaction time Faster reaction times contribute to quicker movements. Muscular strength The greater ones muscular strength, the greater their speed.
SPEED
n
Range of motion at joints the greater the range of motion due to increased viscosity / temperatures and low restriction from fat, muscle bulk, scar tissue, the quicker movements can occur. Lactic Acid and metabolite tolerance anaerobic training calling upon the LA system will greatly improve the muscles abilities to tolerate build up of H+, ADP and inorganic phosphates and hence contribute greatly to speed endurance. Efficiency of movement correct techniques ensuring maximum acceleration and summation of force contribute to greatest speed. Heredity Bone/lever length (longer bones are capable of generating greater speed than shorter ones) and ligament/tendon attachment sites (longer and less restrictive attachments) all contribute to greater speed development. It should be noted that fast twitch : slow twitch ratios are also inherited.
Anaerobic power (speed) The ability of the anaerobic energy systems to produce energy n Energy system-ATP-PC, LA n Duration brief, a few seconds up to 2 minutes n Intensity-maximal n Example in sport Sprinting, speed skating, the run ups in athletic field events/ gymnastic events,
SPEED
n n
Definition: a combination of strength and speed. A powerful movement is achieved as quickly as possible, while imparting as much strength as possible. Exert a force rapidly over a short period of time. High Intensity, short duration, anaerobic (ATP-PC) Enables athletes to strike hard, run fast, leap high, change direction quickly.
HIGH MUSCULAR POWER (Very Short Duration) MEDIUM MUSCULAR POWER (Increased Duration) LOW MUSCULAR POWER (Long Duration)
MUSCULAR POWER
All athletic field events Drive in Golf Leaps in most sports First serve in tennis Golf Drive
Arm movements in a 10 shot Events that are long in rally in tennis duration. Legs in a gymnastic floor routine
POWER
Age Muscular power will tend to peak around 25 years of age and then decline by 1% per year. Gender Males have greater muscle mass than females so will also have greater muscular power. Speed of contraction greatest power/force can be generated when both speed of contraction and force of contraction are around 35% of each maximum. Moderate speed and strength will generate maximal muscular power.
Fibre Type Fast twitch fibres can generate muscular power quicker than slow twitch fibres. Fibre recruitment Muscular power relies upon fast twitch fibres being activated quickly and hence many intense impulses are sent to relevant muscle groups requiring explosive efforts. Muscle length Muscles are able to apply greatest power when stretched just past their resisting length coinciding with maximum actin myosin overlap and cross bridge formation. Hence movements involving eccentric prior to concentric contractions generate greatest muscular power.
AGILITY
n Definition:
the ability to change direction quickly and accurately, usually in response to a stimulus (player, ball etc)
n Agility
involves acceleration, deceleration, changes in direction, involving the whole body. n Examples:
Changing direction to chase football in AFL Evading a player in hockey Dribbling a ball around a player in basketball Manouever around opponent in Gridiron Weaving around players in rugby
AGILITY
AGILITY
Factors Affecting Component
n
Centre of gravity (cog) athletes with a lower cog tend to be more agile due to greater abilities to balance. Speed Males are faster than females and hence will have greater agility than females. Reaction time Faster reaction times contribute to quicker movements and greater agility. Range of motion at joints the greater the range of motion due to increased viscosity / temperatures and low restriction from fat, muscle bulk, scar tissue, the more agile performers will be. Fibre Type Fast twitch fibres can generate greater speeds and are called upon before slow twitch fibres as part of preferential recruitment during agile activities. Flexibility Females have greater amounts of flexibility at various joints than males which accounts for smaller differences between the genders compared to other fitness components.
n Coordination:
the smooth flow of movement during a physical task. It involves the nervous and skeletalmuscular systems working together, so the sequence of movements appear controlled, ordered, well timed and efficient. n Good timing n Required extensively in open sports and/or movements with multiple sub-routines. n All sports require a degree of coordination; the level of coordination is determined by the complexity of the motor program (movement) and demands of the sport
COORDINATION
COORDINATION
Sequencing of movements the more parts or sequences to a movement the higher the level of co-ordination required Stage of Learning autonomous performers are more co-ordinated than associative or cognitive performers Practice/Learning there is a direct relationship between amount of learning and co-ordination
n Balance:
ability to maintain the equilibrium of the body while performing a task. n Static balance: maintaining equilibrium in one fixed position. n Dynamic balance: maintaining equilibrium while moving. Balance is associated with core stability, where the deep postural muscles stabilise the body prior to movement n All sports require balance. The demands of certain sports, require performers to develop this fitness component.
BALANCE
BALANCE
BALANCE
n Factors
Affecting Component
n Base
of support the greater the base of support, the greater the equilibrium of Gravity by lowering one s centre of gravity, balance is increased stability greater core stability leads to improved balance
n Centre n Core
Reaction Time
Reaction time: The speed at which an athlete can react (physically) to an outside stimulus
Reaction Time
REACTION TIME FACTS Speed of Reaction Time Depends Upon
1. Stimulus + Processing of Stimulus + Select a Response + Activate Movement 2. Average reaction time = 0.2 seconds from time of stimulus to time of first movement. Reaction time is important in OPEN sports where the environment/stimuli are constantly changing The more stimuli/responses the performer has to interpret, the slower the reaction time. Reaction time can be improved through specific training
Reaction Time