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- Muscular strength is best exemplified by a one repetition maximum (1RM).
- 1RM movement is when a lifter can move a weight once through a desired lift.
- Eg. weight lifting, scrum, leaning whilst sailing, rock climbing
- Muscular strength is usually present in conjunction with speed, when they combine to make muscular power.

FACTORS AFFECTING MUSCULAR STRENGTH:
- Speed of muscle contraction
- Length of muscle
- Age of the athlete
- Warm-up
- Fibre type (fast twitch)
- Cross-sectional area
- Sex of the performer
- Joint angle around the muscle

*strength vs. power*
- strength is used in an arm wrestle, power is in a punch.

Muscle strength: https://www.youtube.com/watch?v=yeZE1MpGkbo
Difference between muscle strength and endurance: https://www.youtube.com/watch?v=1xMDsE6oaf8

TESTS for muscular STRENGTH
1. Deadlift
2. Bench press
3. Pole dancing hold

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Illinois Agility Run
https://youtu.be/sHozk5xxAvA?t=22s
Shuttle Run
https://www.youtube.com/watch?v=Zcj_xdwLnNc

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Star excursion balance test
https://www.youtube.com/watch?v=HsLZV7nTE7g

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Alternate Hand Wall Toss Test
https://youtu.be/l6FDHTMwmcc?t=22s

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Wobble board

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1. Muscular power is a combination of strength and speed to create an explosive effort.

2. There are different degrees of muscular power: High, medium and low. The difference is determined by the length of the actual sporting skill, event or game that requires quick muscular efforts combined with certain amounts of strength.
Eg.
High- maximum bench press, punching, vertical jumps, throwing medicine balls
Medium- 200m sprint
Low- skipping for 5 mins, the beep test

8. Is speed more important in muscular strength or muscular power? Muscular power because muscular power is the combination of strength and speed.

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AEROBIC CAPACITY

Aerobic capacity is defined as the fitness of the heart, blood vessels and lungs to deliver energy for the maximum time an individual can sustain aerobic effort. It is a combined effort from both the circulatory and respiratory systems.

If the circulatory system and respiratory system are highly trained, an athlete will be better able to produce ATP for the working muscles under aerobic conditions.

Aerobic capacity is most important in sports such as:

·      Hockey, Rugby, Basketball, Tennis, Triathlons and any other sport which requires physical efforts for long periods of time.

ANAEROBIC CAPACITY

The definition of Anaerobic capacity is the ability to produce energy quickly for as long as that can anaerobic effort can be sustained. This quick production does not depend on a supply of oxygen to the working muscles

Anaerobic power is the ability to produce energy quickly for a defined period of activity; it is not reliant on oxygen.

Anaerobic power in high levels allows an individual to perform explosive movement, acceleration and power. You can repeat these powerful movements throughout an extended period of time but if you were to continue these movements for a minute a player with a higher anaerobic capacity would perform better.

Anaerobic power is useful in sports like
- 100m sprint, basketball for rebounds and blocks and athletic events like long jump, high jump, and shot put.

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Sit and reach test determines flexibility.

Flexibility examples
https://www.youtube.com/watch?v=FtqR283PPyo

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- a sequence of movements demonstrating control
- neural, muscular and skeletal system involved
- balance, agility and balance are heavily involved
- Coordination can be described as good timing
Coordination is involved and even crucial in many sports

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https://www.youtube.com/watch?v=FGPUvo2fg2E

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Balance in the ability for the body to maintain equilibrium while performing a desired task. Two types of balance,
1. Dynamic balance, balance control while moving.
2. Static Balance, balance while still.
Balance is key to all sports in varying degrees and often is the discriminating factor between excellent and average performance.

Y-Balance Test

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Muscular endurance is seen as full body endurance which means most major muscles in the body are required to carry out a sustained performance. Local muscular endurance is reliant on a specific muscle group. Muscular endurance is often controlled by the body's tolerance of the increasing levels of lactic acid. Heavy arms or legs during any high-intensity effort of around 60 seconds is a direct result of the body's ability to tolerate building levels of lactic acid and is an indicator of the person's muscular endurance. Muscular endurance is of high importance for:

the arms, legs and abdominals in a 200-metre swim

the abdominals, hip muscles and legs in a marathon

the arms, legs and abdominals in a 2000-metre rowing race

the arms, legs and abdominals in most team games.

Local muscular endurance can be clearly seen in:

the legs in a 1-kilometre time trial in cycling

the abdominals in a 1-minute situp test

the shoulder muscles and abdominals in a 60-second bench pushup test.

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The body composition is the make up of lean and fat tissue in the body.

Lean tissues are the likes of muscles, bones and organs

Fats is both essential and storage fats (what the body needs to function properly) and non-essential fat.

An ideal body weight fat percentage is 5-18% for males and for females 12-25%

There is current concern in the western societies of the number of overweight and obese people. With males with over 25% body fat and females having 32% body fat there is a high correlation between that and illness and disease.

Ways to test for body composition:
To test body composition it takes advanced very complicated machines.

1. Skinfold calipers:

https://www.youtube.com/watch?v=JEM1Ur7cwdU

1. Under-water weighing.

2. Bioelectrical impedance.

3. Dexa scanner.

4. Bod pod.

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"Is the speed with which an individual can react to an outside stimulus"
The average reaction time for a person is 0.2 seconds.
Reaction time is important in all sports but the level of reaction differs for individual.
Examples seen in sport include, catching the slips in cricket,  reacting to a starter gun in sprints and deciding which player is in the best position to receive a pass in basketball.

Online reaction tests:
https://www.humanbenchmark.com/tests/reactiontime

https://faculty.washington.edu/chudler/java/redgreen.html

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Body's ability to achieve the range of movement that is demanded by a particular sport or activity.

Essential to all sports- static or dynamic

Factors effecting flexibility: specific sport, somatotype, skin resistance, sex, type of joint, resting lengths of ligaments, age, warm-up, length of muscle at rest, bone type.

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Speed is where a performer moves as quickly as possible from point A to B. It can refer to the whole body or a body part.

Speed is often seen as the discriminating factor in team games when comparing elite performers with average ones. It enables performers to appear measured and relaxed when displaying the required skills in competition conditions. This ability often stems from possessing the speed to achieve the time or space in which to display those skills.

Factors that can affect whole bospeed:
-type of muscle fibre
-VO2 max
-Training
-lactate threshold
-running efficiency

Events that speed is important (high to low):

50m sprint

Tennis serve

Javelin throw

Water polo penalty throw

netball centre pass

spin bowling cricket

skipping

basketball free throw

beep test

marathon

Eg. Golf swing (part body)

Eg. 100m Sprint (whole body)

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- The ability to quickly change direction.
- Speed and flexibility are required for agility.
- Agility can be reactive - reacting to a game situation e.g. dodging an opposing player in rugby or soccer. This is a common type of agility in many sports.
- Planned agility also requires speed and flexibility but is intentional and practiced e.g. a gymnastics routine