Transcript Fitness - vcepemackillop

Fitness
Definition of fitness
Definition – Fitness: the capacity to carry out
everyday activities without excessive
fatigue and yet have sufficient energy in
reserve to cope with emergencies and to
enjoy active leisure pursuits.
COMPONENTS OF FITNESS
 Health Related
- Cardiovascular endurance
(aerobic capacity)
- muscular strength
- local muscular endurance
- Anaerobic power
(associated with speed)
- flexibility
- body composition
 Skill Related
-
Muscular power
agility
speed
balance
Coordination
Reaction time
MUSCULAR STRENGTH
Definition: the force that a muscle / group of muscles can
exert against a resistance in a single contraction (1RM)
• Activities that require strength:
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jostling for position
A rugby scrum
field events / throwing
weight lifting
Factors affecting the application of
strength:
• Recruitment (motor units)- how many have
received the electrical impulse to contract.
Governed by the strength of the impulse
from the brain.
• Cross sectional area – the larger the CSA the
greater the strength (a direct linear
relationship)
• Joint angle and muscle length – greater
strength 120 degrees
• Fibre types – FT have greater strength than
ST
Factors affecting the application of
strength:
• Age and gender of the person – males are
generally stronger than females, as they
have a larger CSA and higher levels of
testosterone. Strength peaks between 2030.
• Speed of contraction – the slower the
muscle contracts the more force it can
generate.
• Muscle shape and location – muscle fibre
arrangement: pennate arrangements
generate more force than fusiform.
MUSCULAR POWER
 Definition : ability to use strength to
produce an explosive effort
 Depends on trade-off between strength and
speed – slower contractions have more time
to produce force (max power occurs when
speed and force of contraction are 35% max)
 Relies on phosphate anaerobic energy
production and a high % FT fibres
 Activities : throwing a shot put, leaping for a
rebound
MUSCULAR ENDURANCE
 Definition : ability to work a muscle for
extended periods, or repeated contractions
below maximal effort
 Activities : long distance running / swimming,
gripping a tennis racquet
 Factors affecting muscular endurance:
Temperature / circulation
Inorganic phosphate levels and ADP
Accumulation of lactic acid and hydrogen ions
Age and sex – because of strength factor
Cross education effect – one limb brings about
improvements in musc endurance of other
untrained limbs.
AEROBIC CAPACITY
(CARDIOVASCULAR
ENDURANCE)
 Definition : capacity to perform tasks involving
the whole body for extended time using aerobic
energy
 Most important fitness component - also
called stamina or heart-lung fitness
 Requires cardio-respiratory efficiency in
delivering O2 to muscles and removing wastes
such as CO2
 Activities : most team sports, distance running,
cycling, swimming
SPEED
 Definition: ability to move body quickly and to sustain high
intensity efforts using anaerobic energy (short duration /
high intensity)
 Activities : sprinting, long jump, making a lead in
football
 Speed activities also require strength and power
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Factors affecting speed
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Reaction time
Acceleration
Initial velocity
Strength
Tolerance of inorganic phosphates
Also note – genetic factors
FLEXIBILITY

Definition – ability of muscles, ligaments and
tendons to allow movements about a joint or
sequence of joints
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Static (passive) flexibility : ability to use a joint
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Dynamic (active) flexibility: ability to use a joint and
through a great range of movement in a stationary
position e.g. splits
muscle through full range of movement with speed and
without resistance e.g. kicking a football
Flexibility (continued)
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Factors Affecting Flexibility:
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type of joint / joint structure
resting length of muscles
Muscle temperature
body build
injury
age and gender
Skin resistance
Bone
disease
Flexibility (continued)
Specific Joint Flexibility and Sporting Activity
- Flexibility varies from joint to joint and different
degrees of flexibility are required in different parts of
the body for different sports e.g. gymnast
Problems linked with lack of flexibility:
- more tears and strains
- bad body posture
- health problems e.g. lower back pain
– players unable to fulfil their potential
AGILITY
 Definition. - ability to change position of the body quickly
and precisely, still maintaining balance
 Relies on anaerobic energy for speed and requires
muscular power and flexibility

Activities - dodging, baulking, weaving and recovery
in team games
BALANCE
 Definition – ability to maintain equilibrium whilst
moving (dynamic balance)
or
whilst stationary (static balance)
 All activities require balance however it is more
important in activities such as : surfing, cycling,
gymnastics, horse riding
CO-ORDINATION
 Definition – ability of the senses (sight and hearing), the
nervous system and the muscles to work together to
perform specific movements smoothly and accurately
 More complex tasks require greater coordination.
 Different types of co-ordination :
 Foot-eye – to time contact between foot and ball,
e.g. in soccer & Aussie Rules
– Hand-eye – for correct position and timing between
racquet/bat and ball e.g. tennis, baseball
BODY COMPOSITION
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Definition – ratio of fat to non-fat components in the body
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Body fat – essential fat in and around organs + storage fat in
fat cells around the body. The amount of storage fat can be
altered, assessed by skinfold tests.
Non-fat / Lean body weight – consists of muscles, bones,
organs…Can be altered e.g. by weight training.
GENERALLY ASSESSED BY:
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Somatotyping
Body fat determination (skin folds and densiometry)
BMI
Body Composition
 Body composition is basis for somatotyping (classification
of body type).
Three classifications:
- Endomorph (round, soft, little muscle definition)
- Mesomorph (triangular, hard, good muscle
definition)
- Ectomorph (fragile, small bones, thin muscles)
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Body composition can be altered- by diet and exercise.
Athletes tend to be more mesomorphic than non-athletes
as a result of training and genetic influence. Women carry
more body fat than men, this explaining differences in
athletic performance.
Exam Questions
• List the main fitness component
required by a swimmer as he pushes of
the blocks for the start of a 50m swim?
• Muscular power
• Discuss one factor that affects the
above fitness component.
• CSA, gender, fibre type, fibre
arrangement, age.
Exam Questions
• Lauren Burns won a gold medal at the
Sydney Olympics in the sport of Tae Kwon
Do. This sport requires participants to be
able to complete head high kicks. What
type of flexibility is required to display these
sorts of kicks?
• Dynamic
• Discuss one factor that affects flexibility in
general?
• Joint structure, temperature, age, gender
Exam Questions
• State one of the main fitness
components required by a soccer
goal keeper.
• Speed, agility, muscular power,
anaerobic power
• Give a definition for the above fitness
component.
Exam Questions
• The Southern ’80’ water ski race requires
skiers to stand with one foot in front of the
other on a single ski for between approx. 3555 minutes whilst being pulled at extremely
fast speeds by a speed boat. What fitness
component is being used by the skiers?
• LME – isometric contraction for long period
of time