Topic 6: Component of Fitness & Principles of Training

Health Related Components

Factors that are needed to sustain daily physical life.

These include;

Muscular strength

Cardiovascular endurance

Flexibility

Body composition

Muscular endurance

Additional considerations for the elderly and hypokinetic disease

Co-ordination

Balance

Agility

Strength

Relates to the ability of the body to apply a force. The recognised definition of strength is, the maximum force that can be developed in a muscle or group of muscles in a single maximal contraction.

Types of Strength

However, it is how we apply strength that is important in the sporting context. Three classifications have been identified:

Maximum strength: an athlete who requires a very large force to overcome a resistance in a single contraction e.g. weight lifting

Elastic strength (Power): an athlete who requires to overcome resistance rapidly yet prepare the muscle quickly for sequential contraction e.g. sprinting, triple jump

Strength endurance: an athlete who is required to undergo repeated contractions and withstand fatigue e.g. rowing, swimming

Musclar Endurance

Local Muscle Endurance

Is the ability of a particular muscle group to keep working at the desired level of effort for as long as the situation demands. It is often controlled by the body’s tolerance of the increasing levels of lactic acid which the activity creates. It is of high importance in:

The arms in a 200m swim.

The legs in a marathon

The arms, abdominals and quadriceps in a 2000m rowing race.

Cardio-respiratory (Aerobic Capacity)

Is dependant upon the ability of the cardiovascular system to transport and utilise oxygen during sustained exercise. It can be defined as:

the ability to provide and sustain energy aerobically.

Cardio-respiratory endurance is the component of fitness that underpins all aerobic activities which include long distance running , cycling or swimming as well as being a contributing factor to many other sporting situations.

Flexibility

the range of movement at a joint.

It is determined by the elasticity of ligaments and tendons, the strength and opposition of surrounding muscles (including antagonists) and the shape of articulating bones.

Although it is commonly associated with gymnastics, it is in fact a requirement in all sports since the development of flexibility can lead to both an increase in speed and power of muscle contraction.

Body Composition

the component parts of the body in terms of the relative amounts of body fat compared to lean body mass.

For the average 18 year old, men range from 14-17%, while woman range from 24-29%. For the athlete high body fat can result in a reduction in muscle efficiency and contributes to greater energy expenditure since more weight requires more energy to move around and a consequent increase in oxygen consumption.

Skill related

Facyors based upon the neuromuscular system to determine success of specific sports skills.

These include:

Speed

Agility

Coordination

balance

muscular endurance

power

reaction time

Speed

- the ability to put body parts into motion quickly, or the maximum rate that a person can move over a specific distance.

It is a major factor in high intensity explosive activities such as sprinting, vaulting in gymnastics or fast bowling in cricket.

However, it is not simply concerned with the rate at which a person can move his/her body from A to B. It also involves putting limbs into action rapidly, such as with the throwing of the javelin.

It is genetically determined by fast twitch fibre composition, with body mechanics and leverage also playing a role.

Power

Is the combination of strength and speed. A powerful movement is achieved quickly as possible, while imparting as much strength as possible. It is of high importance in:

Field events

Tackling in rugby or football.

Spike in volleyball

Drive in golf

Agility

the ability to move and change direction and position of the body quickly and effectively while under control.

With reference to this definition we can see that many factors are involved in agility, including balance, coordination, speed and flexibility.

It is required in a range of activities from tumbling in gymnastics to receiving balls in volleyball. Although activities can be undertaken to improve agility, development of this skill related component is limited.

Balance

the maintenance of the centre of mass over the base of support. This can be while the body is static or dynamic (moving).

It is an integral component in the effective performance of most motor skills. In gymnastics, for example, it may be required to perform a balanced position when performing a handstand (static). Or when staying on feet in a rugby tackle (dynamic).

Co-ordination

the interaction of the motor and nervous systems and is the ability to perform motor tasks accurately and effectively.

When serving in tennis for example, the tennis player must coordinate the toss of the ball with one hand with the striking of the ball with the racket head at the optimum position.

A swimmer performing breast stroke must coordinate the pull of the arms with the strong kick phase to ensure effective performance.

Reaction

the time taken to initiate a response to a given stimulus.

The stimulus may be visual, for example, in responding to a serve in tennis, or aural in responding to a gun in athletics or verbal guidance from players and coaches.

Reaction time is dependant upon the ability of an individual to process information and initiate a response by the neuro-muscular system. It can be improved through training.

GCSE PE Knowledge

Can you remember the fitness tests for all the component of fitness?

In your work book, list all the tests for each component of fitness that you know. Do this by creating a table with the following titles

component of fitness fitness test advantage and disadvantage of test

Cardiorespiratory Tests

Multistage fitness/beep test (leger test)

Harvard Step Test

Coopers 12 minute run

1. Discuss the validity, reliability and limitations of the above tests

2. Outline the difference in protocol between the Queens College and Harvard Step tests.

3. Research the protocol/norms and implement the test.

Research the following

Sit and reach test

maximum press up

maximum sit-up

flexed arm hang

Illinois Agility Test

Hand Dynanometer

40m sprint

body mass index

stork test

hand ball toss

drop test

vertical jump/broad jump

Body Composition

Anthropometry: Use the below site to learn more about anthropometric testing . Complete a series of skin fold tests as an example.

http://www.topendsports.com/testing/anthropometry.htm

Discuss the validity, reliability and limitations of the above test.

Example of anthropometric in sport:

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0137238

https://www.ncbi.nlm.nih.gov/pubmed/16580878

https://www.topendsports.com/testing/tests/skinfolds.htm

Durnin and Womersly (1974) 4 site Norm Data

https://www.ptdirect.com/training-delivery/client-assessment/taking-skin-fold-body-fat-measurements

The other tables can be seen in the booklet with the Calipers.

Body Composition - underwater weighing

http://www.topendsports.com/testing/tests/underwater.htm

Discuss the validity, reliability and limitations of the above test.

Video example

https://www.youtube.com/watch?v=FKfFIvhpmsk

Workbook Activities

Complete the sections in your workbook, including the exam questions at the end of the workbook.

Vertical Jump Investigation

Complete the vertical jump investigation provided within your workbooks.

Extension Activity: Lactate Testing

https://www.topendsports.com/testing/tests/blood-lactate-test.htm

Soccer FIT Test

https://www.topendsports.com/testing/tests/fit-interval.htm

https://www.dailymail.co.uk/sport/football/article-5913055/James-Milner-wins-Liverpools-pre-season-lactate-fitness-test.html

Extension: Norm data research

Research Task: Consider process involved in the establishment of standardized norms and what cultural variations may be apparent.

Monitoring your exercise

Intensity is a crucial element in training. To ensure that your training is relevant and has the potential to progress you should be always monitoring your intensity.

Look at your workbooks for the monitoring section. Completing the activities.

Research Activity

Outline the use of the following and design a lab to test their validity and reliability.

Use of heart rate based upon it’s relationship with oxygen uptake, i.e. target heart rate that coincides with a given percentage of maximal oxygen uptake.

The Karvonen heart rate method

Ratings of perceived exertion (Borg scale)

Testing the validity of the Borg Scale. How can we test for this?? Research articles to look for inspiration.

Elements - warm-up

A warm up should prepare the body for exercise. It can prevent injury and muscle soreness and has the following physiological benefits

1. Release of adrenaline: increased speed of oxygen delivery to the muscles.

2. Decreased viscosity of blood due to increase in muscle temperature.

3. Increased muscle temperatures which will facilitate enzyme activity and subsequent increased muscle metabolism leading to breakdown of glycogen.

4. Increased temperature leading to greater extensibility and elasticity of muscle fibres.

5. Increase speed of nerve impulse conduction.

6. Increase production of synovial fluid, improving efficiency of joints.

Warm-up stages

Step 1: Purpose to raise heart rate in order to increase body temperature and speed of oxygen delivery to the muscles. This can be achieved by performing some kind of cardiovascular exercise such as jogging.

Step 2: Now the muscle temperature has increased, the athlete can perform some mobility or stretching exercises. Static and calethenic type exercises are performed where the muscle is working over it’s full range. Push ups, lunges, grape vine and sumo squats are all examples.

Step 3: The final stage of a warm up should involve a sport-specific or skill-related component where neuromuscular mechanisms related to the activity are worked. For example, practicing serving in tennis, tumble turns in swimming or shooting baskets in basketball.

Warm-up design

1. Design a digital template for a warm-up on your laptop. What information do you think needs to be included on your template?

2. Design a warm up using the three steps outline.

Warm-up - research

Read the articles associated with warm-ups and the use of stretching within them.

What are the take home messages from the article.

What are some limitations to the studies

Now read the link below

https://parmeliaphysio.com.au/the-stretching-debate-what-does-the-evidence-say/

Elements - cool-down

Following exercise a similar process must be followed in order to prevent unnecessary discomfort; this is a cool down.

It involves performing some kind of light continuous activity where heart rate remains elevated.

The purpose is to keep metabolic activity high, and capillaries dilated so that oxygen can be flushed through muscle tissue, removing and oxidising any lactic acid that remains. This will prevent blood pooling which can cause dizziness if exercise is stopped abruptly.

It can also limit the effects of Delayed Onset Muscle Soreness (DOMS)

Stretching

Active Stretching: The athlete performs voluntary muscular contractions, and holds for a period 30-60 seconds. By consciously relaxing the muscle at the limit of the range of motion, muscle elongation may occur following regular contraction.

Passive Stretching: This refers to the range of movement achieved with an external force. This is generally performed with the help of a partner.

e.g. Proprioceptive Neuromuscular Facilitation

PNF Protocol

A simple PNF technique is:

Step 1: Move slowly to your range of movement with a partner aiding stretch (passive stretch). Hold for a few seconds.

Step 2: Just before point of discomfort, isometrically contract the muscle being stretched for between 6 – 10 seconds.

Step 3: After the hold, the muscle will release, having stimulated a golgi tendon organ (GTO) response which causes further relaxation of muscle, enabling further stretching.

Elements - flexibility

http://www.sport-fitness-advisor.com/flexibilitytraining.html

Click on the link and summarize!

Elements - endurance training

Continuous Training

Is also called “steady-state” training and involves an individual maintaining a steady pace for a long period of time. To be effective it needs to be done over 20 minutes and within the aerobic training zone (70-85% Max HR). It is useful for developing a strong base of aerobic fitness.

F = Frequency (3-4 times/week)

I = Intensity (70-85% MHR)

T = Time (20-40 minutes)

T = Type (Continuous)

Elements - endurance training

Interval Training

Structured period of work followed by a structured period of rest. Consider how long the periods of work are in relation to periods of rest. For aerobic training it should be 1 or a half unit of rest for every unit of work.

Interval Training

For a 20 year old:

Max HR = 220 – Age =200bpm

70% MHR = 140bpm

80% MHR = 160bpm

Work = 4 minutes/Rest = 2 minutes

4 sets of 4 minutes @ 70% effort with 2 minutes rest in between.

Elements - endurance training

Circuit Training

A basic circuit session should contain exercise to improve aerobic fitness or raise the pulse rate, exercises to work the upper body, lower body and the core.

The session should include: warm-up; main session; cool down; flexibility.

Circuit Design

Activity:

Design an aerobic circuit training session of 8 stations in pairs. Choose a target audience and consider the amount of space and equipment you have available. Design a warm up and cool down specific to the session.

Elements - resistance

Resistance Training

Central to the devising of an effective weight training programme is the principle of one repetition maximum (1RM). The 1RM is the maximum amount of weight the performer can lift with one repetition.

Once this has been determined for each exercise the coach can design a programme adjusting the resistance as a percentage of the athletes maximum lift.

Types of Strength

Maximum Strength = very high resistance, low repetition exercise.

e.g. 3 sets of 2-6 reps @ 80-100% of 1RM, with a full recovery (2 minutes between sets)

Strength Endurance = greater repetitions, lighter load.

e.g. 3 sets of 20 reps @ 50-60% of 1RM with a full recovery.

NOW LETS HAVE A GO!

Predicting 1-Rep Max

The typical tests to predict 1-rep max are the;

5 rep max

10 rep max

What are the advantages and disadvantages of using these methods?

REP MAX Calculator

https://www.bodybuilding.com/fun/other7.htm

Progressive Overload

The human body responds to stress caused by physical work. This adaptation is sometimes known as a training effect. As the adaptation takes place the body becomes comfortable with the new workload. Subsequently progressive overload is required to cause further change. Otherwise a plateau in performance levels will result.

Applying Progressive Overload

Distance of the work

Time of the work (duration)

Time of recovery periods

Number of repetitions

Number of sets

Number of sessions/week (Frequency)

Amount of resistance/% MAX HR (Intensity)

Range of motion

Progressive Overload Factors

1. The initial workload is appropriate to the level of fitness of the subject.

2. The amount of overload is sufficient to cause adaptation and improvement without causing the subject to feel an inability to complete the session.

3. The overload maintains the original aims of training.

4. Not all the variables are applied at once. Rather one or two that are most appropriate in order to avoid physical fatigue, joint and muscle soreness.

Specificity

Is the process of replicating the characteristics of physical activity in training to ensure it benefits performance. The 4 categories to consider are:

Muscle group used

Skills performed

Fitness components used

Predominant energy systems used

Specificity

e.g. For example, it would be highly inappropriate for a swimmer to carry out the majority of his/her training on land. Although there are certainly benefits gained from land-based training, the majority of the training programme should involve pool based work.

i.e. it is specific to the demands of the sport.

Reversibility

Also known as “regression” or detraining, explains why performance deteriorates when training ceases or the intensity of training decreases for extended periods of time. Quite simply, if you don’t use it you lose it!

Reversibility

Seven weeks of inactivity has been shown to have the following physiological effects:

Significant decreases in Max oxygen uptake have been recorded – up to 27%.

In particular, stroke volume and cardiac output can decrease by up to 30%.

Muscle mass and strength decrease. Particular if a limb has been immobilised due to injury/surgery.

Variation

Variety in training helps to decrease boredom and make training more interesting and enjoyable. The aim is to achieve original training goals while maintaining interest. This can be achieved by:

Changing the training environment

Change the training activity

Introducing competition/games/group work

Applying Principles

Look at these old programmes and make changes using a range of principles. Be sure to have valid reasons for changing them. Consider

FITT

Exercise order

Exercise progression (level of difficulty)

Variation

Application of Principles of training

Using the example on the previous page. Design a 6 week programme that demonstrates the use of;

Progression

Overload

Specificity

Reversibility (prevention of)

Variation

This should be on an excel spreadsheet and be submitted through Managebac