CHAPTER 4: FITNESS AND TRAINING
- Created by: catrionabucknell_
- Created on: 09-05-16 10:26
Components of Physical Fitness
- speed
- strength
- absolute
- dynamic
- elastic
- explosive
- relative
- strength endurance
- static
- flexibility
- endurance
- aerobic
- cardiovascular
- muscular
- body composition
Definition
SPEED: time taken to move a body part or whole through a movement over a pre-determined distance
FLEXIBILITY: range of movements avilable at a joint determined by joint structure and muscle elasticity
ENDURANCE: measure of a component of fitness to sustain activity
BODY COMPOSITION: used to describe the % of fat, bone and muscle that make up the human body
Strength
ABSOLUTE: maximal force that can be exerted against an object in a single contraction, irrespective of body size - rugby tackle
DYNAMIC: ability to exert a significiant force repeatedly - 2000m rowing race
ELASTIC: ability to exert a force quickly; calculated by strength x speed
EXPLOSIVE: ability to exert a maximal force quickly or in one action - shot putter
RELATIVE: defined as maximal force that can be exerted in proportion to body weight - boxer
ENDURANCE: defined as ability of muscles to resist fatigue while exerting a repeated muscular action over an extended period of time - tour de france cyclists
STATIC: defined as ability to exert a sustained force without significiant movement - gymnast doing the crucifix on the rings
Endurance
AEROBIC: ability of aerobic energy pathway to meet the demands of the activity
- if an athelte is able to sustain level of intensity just below their anaerobic threshold they can delay the point at which they begin to work anaerobically and delay onset of fatigue
CARDIOVASCULAR: ability of heart, blood and blood vessles to work collectivley to perform their function of fullfilling the needs of the cells in the body by delivering oxygen and removing co2.
- needed to maintain the delivery of o2 and removal of co2 to/from working muscles and oxidisation of lactic acid
MUSCULAR ENDURANCE: abillity of muscles to resist fatigue while exerting a force performing repeated muscular action over an extended period of time
Body Composition
Samotyping is a way of classifying different body compositional make-ups; initially developed by Sheldon - rates an individual body type on a scale of 1-7
- highly mesomorphic 1-7-1
- ecto: 1-1-7
- endo 7-1-1
ECTOMORPH: long arms, long legs and have long thin muscles with narrow shoulders, low fat storage - long jump and long distance running
MESOMORPH: high rate of muscle growth and higher proportion of musclar tissue, large bones and solid torsos with wide shoulders - 100, sprint and swimming
ENDOMORPH: increased amount of fat storage, wide waist and large bones - sumo wrestling
Components of Skill Fitness
- co-ordination
- balance
- agility
- reaction time
- power
Definition
CO-ORDINATION: ability of body to link movements together, either with other movements or in relation to an external object such as an opponent or a ball
BALANCE: measure of the ability to control the position of the body, either in a fixed posision (static) or whilst moving from one to the other (dynamic)
AGILITY: changing position quickly and with control
REACTION TIME: time taken from the presentation of the stimulus to the execution of the subsequent action
POWER: speed x strength, ability to exert maximal force quickly
Methods of Fitness Training
- continuous
- interval
- power
- circuit
- stage
- weight/resistance
- speed
- fartlek
- cross
- core stability
- plyometric
- SAQ
- aerobic
- anaerobic
Continuous
- constant intensity
- suited to long distance
- medium to low intensity (60-80% of MHR)
used to develop endurance by using the aerobic energy system - as it uses large muscle groups for long periods of time it is used for fat and weight loss
- high chance of tedium as is repetitive
- repetive stress on muscles and joints
Interval
exercise is interupted with intervals of rest - work - rest - work
- training must be sport specific to allow the correct adaptations
- rest period must be sufficent
a rest period must allow body to recover sufficently so it can perform the next work period at intended intensity
- mainly used for anaerobic activity
Circuit
series of exercises arranged and performed in order - can be both sport specific or for general fitness
aerobic: 90 seconds on each station with 10 second rest
anaerobic: 20 second station with 40 seconds rest
main types of circuits are fixed load (specific number of repertitions per station) or individual load (individual completes as many as they can in designated time)
good as little or no equipment needed whereas can be repetitive and boring
Weight / Resistance
exercising with variable resistance through predominantly anaerobic exercise, multiple benefits
- improved muscular endurance
- improved power
- better posture
- changing body composition
one type is fixed weight: resistance machines that work particular muscle or muscle groups
- no spots and easy technique
- expensive specialist equipment
free weights: bars and bells
- greater tehcnique and injury risk
- more accessible
Weight / Resistance
ISOTONIC: when a muscle contracts it changes length to produce a force (isotonic contraction)
- used to improve strength, endurance and cv fitness
- both free weights and equipment
- can be sport specific e.g. pulleys for swimming
ISOMETRIC: when an athelte holds a maximum contraction for 5-7 seconds, recovers briefly and repeats 5 times
- only useful in sports like judo or gymnastics where positions have to be maintained for a long time
- strength gains are only specific to joint angles
ISOKINETIC: expensive equipment such as cybex and hydragym that work at constant speeds against resistance or weight that changes as muscular force changes through movement range
- ensure all muscles worked evenly at all stages of movement
- gains achieved fast
Speed
speed can only be imprved if muscle fibres are stimulated to contract at a faster rate
assisted: improves stride frequency using equipment e.g. elasticated bells
resisted: improves speed strength and stride length using parachutes or sledges
accelerated sprints for 5 seconds in variety of starting positions - knees, chest etc. this doesnt allow maximal sprint speed so length of sprint must be increased
- 20 seconds
- 5 second maximal speed
- 10 gradual acceleration
Fartlek
speed play - training at different intensities or terrain
- form of endurance conditioning
- aerobic system is stressed
- can be adapted to anaerobic
usually long distance (45 minutes) and is individual and self paced making it specific
can be used for games players due to mixture of aerobic and anaerobic
Core Stability
targets muscles within abdomen
- better platform for other muscles
- maintains posture
- reduces risk of injury
using static and isometric contractions with the aim of developing good endurance of low level forces
abdominal bracing most commonly used - required to maintain constant breathing
Plyometric
for movement to occure muscles must shorten - concentric contraction, if a muscle is lengthened (eccentric) prior to conecntric contraction a force grreater than stored elastic energy is produced
- requires short time between eccentrict and concentric contraction
- plyometric uses rapid eccentric movement followed by short amortisation period
- and then explosive concentric movement
enables synergistic muscles to engage in the myotatic stretch reflex
- uses explosive movement to develop muscular power
- improves neuro muscular link
- increase risk of soft muscle tissue damage and DOMs
SAQ
emphasis on neuromuscular system by allowing brain and body to work together more efficently
- develop neurological firing patterns causing movement to become automatic and efficent creating a precise explosive action
- e.g. faster moving feet means brain will have more frequent impulses to muscles
includes resistance running - recruting more muscle fibres than usual
contrast training - no resistance but persuades body to recruit more muscle fibres as if resistance was being applied
assisted training increases frequency at which brain sends impulses in response to increased muscle fibre recruitment and increase muscular power output
Aerobic / Anaerobic
training that uses energy specifically or mainly supplied aerobically or anaerobically
- aerobic energy produced in presence of oxygen
- anaerobic energy produced if muscles starved of o2
useable energy stored as ATP - meaning food must be converted to this before being used in cells - 3 systems used to produced ATP;
- ATP-PC anaerobically
- Glycolysis (lactic acid) anaerobically
- Aerobic
no system works alone but there is always a prominent system
Aerobic / Anaerobic
ATP-PC: Supplies first 10 seconds wihout need for o2
- ATP first 2 seconds
- PC 6-8 seconds
Glycolysis: creates ATP from carbohydrates with lactic acid as by product - partial breakdown of glucose so no need for o2;
- short term energy for high intensity
- if lactic acids builds and reaches threshold - pain and fatigue
Aerobic: fuels majority of energy, uses o2 to convert nutrients into ATP - slower as relies on circulatory system to transport o2 to working muscles
Aerobic / Anaerobic
long interval training: both pathways - middle distance and games players
sprint: sessions are specifically designed to stress ATP-PC system improving its capacity and increasing muscle stores of ATP and PC - direct bursts of speed e.g. sprinters
fast interval: anaerobic endurance and stress lactic acid system. buffering capacity improves delayong onsent of fatigue and decreasing efect of lactic acid - 400m runners and sprint swimmers
aerobic system is stressed by slower intervals which improves oxidative capacity of body - an improved alactacid source (ATP=PC source in muscles) is neccesary for sustained sprint or stop and go action
Stretching
recognised as most effective way to increase or maintain muscle elasticity - a stretch takes place in;
- sarcomere
- connective tissue
muscle fibres being stretched will experience a decrease in the overlap between actin and myosin (2 main protein filaments in sarcomere) overalp will decrease as filaments are stretched and realigned - remainder of force absorbed by connective tissue
located in muscles are different proprioceptors - these send messages back to brin via cns - instigate a resistance which will be matched by degree of stretch
Stretching
2 aims of stretching:
- recruit as many sarcomeres as possible
- reprogramme proprioceptors to accept change
muscles are made of multiple myofibrils which are divided by Z lines;
- section betwen 2 z lines = sarcomere
- actin and myosin are in sarcomere
- actin locks onto myosin to form cross bridges
- muscle contractions = space between z lines decreases
Types of Stretching
four main types are PNF, ballistic, static and dynamic within these are split into passive or active
passive: assume a body position and hold with another part of the body or with assistance of partner or apparatus
active: assume a posisiton, hold it with no assistance other than muscle strength itself
- DYNAMIC: gradually stretching muscles through momentum and gradual increase of reach / speed of movement
- PNF: muscle passivley stretched then contracts isomterically against a resistance whilst stretched; then passively stretched - used to increase muscle elasticity anf flexibility
- STATIC: stationary and safe due to constant control of muscle movements - muscle taken to elastic limit and held in position
- BALLISTIC: uses momentum of moving limbs to force beyond normal range (bouncing) increases risk of DOMS
Principles of Training - SPORT
the rules applied to methods of training in order to achiever specfic adatations - uses FITT and SPORT
SPECIFICITY: sport specific and must fit and suit individual needs
PROGRESSIVE OVERLOAD: increase training demands in order to encourage further adaptations using FIT, must be managable and not over 5% per week
OVERTRAINING: should be avoided by allwing full recovery - occasional is managable but repeated will lead to decline in performance
REGRESSION: body adapts to new environment so can cause reverse of previous effects
TEDIUM: implementing vairation this is avoded and reduces effects of tedium causing high level of motivation
Principles of Training - FITT
used in SPORT for progressive overload
FREQUENCY: how often you train
INTENSITY: variable likely to determine outcome of training
TIME: length of exercise period
TYPE: is it CV fitness? aerobic? anaerobic? etc.
Training Programmes - Age
individual needs influence the appropriation of the training programme - age, aging process, training, activity levels
AGE:
- training for children should be fun and enjoyable
- overtraining = health problems later in life
- inactivity in children = inactivity in later life
- children should have stress on correct technique to prevent injury in later life
Training Programmes - Aging
AGING:
- Generally accepted beyond 30 degenerative process occurs which has detremental effect on athletes fitness measures
- strength declines - degeneration of nerves supplying muscles
- extra collegen fibres between muscle fibres = less elasticity
- endurance delcines due to extra collagen fibres
- mhr declines reducing vo2 max of athlete
- general stiffening of blood vessels reduces blood supply to organs and muscles
regular exercise can offset many effects of aging - shown by older athletes e.g. linford chrisite who became an olympic champion in his 30's
Training Programmes - Training and Activity
TRAINED / UNTRAINED:
- Training load of experienced athlete will be far greater than novice athlete
- 5% increase in training load per week is maximum
ACTIVE / SEDENTARY:
- Essential that someone who has not undertaken physical acitivty should undertaken medial examination
- e.g. PAR Q-questionnaire
Fitness Testing
before taking a test you should be aware of:
- what you want to find out
- the validity of the test
- test protocol
- current state of athlete - PAR-Q
- informing the athlete
reasons for testing include:
- identify strengths and weakenesses
- provide basis for applying principles
- provide basis for planning and monitoring performance
- asses value of training programme
- predict future performance and potential
- provide comparisons with previous test or other individuals
Fitness Testing
factors to consider in testing include: is the athlete pushing themselves? is the environment right? ethical considerations?
main types of fitness testing are maximal and sub-maximal
MAXIMAL: progressive - making the athlete work progressively harder until maximal effort
- treadmill vo2 max
- cycling resistance
SUB-MAXIMAL: tend to use heart rate repsonse to exercise or power output as indicator of athletes fitness
- possible as 02 uptake and heart rate show lineral relationship
- harvard step test
special labs used to dedicate themselves to sport testing e.g. Human Performance Centre and Lilleshall
Fitness Testing - Strength
HANDGRIP TEST: forearm strength
- dynamomete held with arm at right angle at elbow at side of body
- sqyeeze dyanmometer with maximum isometric effort maintained for 5 seconds
SIT UP: abdominal strength
- lie on back with knees bent at right angel with feet flat
- squeeze stomach and sit up
VERTICAL JUMP: elastic leg strength
- feet flat reach up on wall mark point where fingertips reach
- then jumps vertically to wall using both arms and legs
- attempt to touch wall at highest point
Fitness Testing - CV and Agility
MULTI-STAGE FITNESS TEST: cardiovascular endurance
- 20 metre section marking each end with cones
- using CD follow instructions - each minute increases speed
- if athelte fails to reach shuttle before beep they have 2 to 3 shuttles to catch up
- test stopped if pp fails to reach line
ILLINOIS AGILITY TEST: agility
- 10x5 metres
- mark all corners with cones with 4 down middle of course
- start at start line face down on floor
- on go command athletes begin
- run towards end and back weave in and out and up and down to top line and to finish
Fitness Testing - Flexibility, Balance and Reactio
SIT AND REACH: flexibility
- sit on floor with legs straight with shoes removed
- soles on box reach forward
STANDING STORK: balance
- position non supporting foot against inside knee of supporting leg
- subject raise heel and balance on ball of foot
RULER DROP: reaction time
- pp stand or sit near edge of table resting elbow on table to wrist is extended along over side
- ruler held vertically in air between thumb and index
- ruler is then dropped
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