Ex Science: Components of Fitness by Darryle Macdonald https://padlet.com/Mr_Mac/FitComponents2017 Mr Mac en-us 2017-07-25 21:30:39 UTC 2023-01-28 17:28:25 UTC hello@padlet.com Balance https://padlet.com/Mr_Mac/FitComponents2017/wish/179442984 2017-07-25 23:26:51 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179442984 Speed https://padlet.com/Mr_Mac/FitComponents2017/wish/179442985 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)
]]> 2017-07-25 23:26:52 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179442985 Agility https://padlet.com/Mr_Mac/FitComponents2017/wish/179443039 - 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]]> 2017-07-25 23:27:53 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179443039 FLEXIBILITY https://padlet.com/Mr_Mac/FitComponents2017/wish/179462622
  • 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.
    • ]]>     2017-07-26 02:43:00 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179462622     Reaction Time https://padlet.com/Mr_Mac/FitComponents2017/wish/179610131 "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]]>     2017-07-27 23:51:05 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179610131     Muscular Endurance https://padlet.com/Mr_Mac/FitComponents2017/wish/179610143 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. 

    ]]>     2017-07-27 23:51:22 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179610143     Balance https://padlet.com/Mr_Mac/FitComponents2017/wish/179610160 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
    ]]>     2017-07-27 23:51:38 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179610160     Coordination: https://padlet.com/Mr_Mac/FitComponents2017/wish/179610203 - 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]]>     2017-07-27 23:52:14 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179610203     Muscular Strength (Health related) https://padlet.com/Mr_Mac/FitComponents2017/wish/179610240 - 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
    ]]>     2017-07-27 23:52:59 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179610240     Flexibility https://padlet.com/Mr_Mac/FitComponents2017/wish/179610246 Sit and reach test determines flexibility.

    Flexibility examples
    https://www.youtube.com/watch?v=FtqR283PPyo ]]>     2017-07-27 23:53:10 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179610246     Aerobic and Anaerobic Capacity https://padlet.com/Mr_Mac/FitComponents2017/wish/179610429 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.
    ]]>     2017-07-27 23:57:37 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179610429     Muscular Power https://padlet.com/Mr_Mac/FitComponents2017/wish/179610529 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. ]]>     2017-07-27 23:59:34 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179610529     Body Composition https://padlet.com/Mr_Mac/FitComponents2017/wish/179610652 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.
    ]]>     2017-07-28 00:01:44 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179610652     Balance https://padlet.com/Mr_Mac/FitComponents2017/wish/179610734 Wobble board]]> 2017-07-28 00:03:11 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179610734 Coordination https://padlet.com/Mr_Mac/FitComponents2017/wish/179611052 Alternate Hand Wall Toss Test
    https://youtu.be/l6FDHTMwmcc?t=22s



    ]]>     2017-07-28 00:09:26 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179611052     Balance https://padlet.com/Mr_Mac/FitComponents2017/wish/179611110 Star excursion balance test
    https://www.youtube.com/watch?v=HsLZV7nTE7g]]>     2017-07-28 00:10:46 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179611110     Agility https://padlet.com/Mr_Mac/FitComponents2017/wish/179611209 Illinois Agility Run
    https://youtu.be/sHozk5xxAvA?t=22s
    Shuttle Run
    https://www.youtube.com/watch?v=Zcj_xdwLnNc]]>     2017-07-28 00:12:43 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179611209     Muscular power https://padlet.com/Mr_Mac/FitComponents2017/wish/179741288 https://www.youtube.com/watch?v=FGPUvo2fg2E ]]> 2017-07-31 03:54:59 UTC https://padlet.com/Mr_Mac/FitComponents2017/wish/179741288