w2 factors for fitness components
TRANSCRIPT
Fundamentals of Training
Year 1
Lloyd Dean
HND Sports Science
Aims By the end of this lesson you should be able
to describe the factors effecting fitness components:
Apply fitness components to a variety of sports
List factors that can effect each component
Describe field based tests for measuring components
Aerobic Endurance Oxygenated blood to working muscles and waste removal
Also know as aerobic endurance, aerobic capacity, aerobic fitness or aerobic power.
Most essential component at rest and during recovery
Examples?
Developed through continuous and interval training.
Lactate threshold training(Interval) is the best indicator of aerobic endurance (Coyle et. al, 1991)
Lactate tolerance training produces greatest gains (Baechle & Earle, 2008)
Muscular Strength (Siff, 2000) Effects power, and local
muscular endurance and is rarely used in isolation.
Age – Puberty, mid 20’s, 40+
Gender – 2/3
Size (Cross-sectional area) – Force
Type of contraction - Best gains when specificity applied
Muscle fibre type – FT vs ST
Muscle fibre recruitment – Nerve impulse and amount of fibres contracted. Eg. 1RM all fibres recruited.
85% of 1RM (2-5 reps), 2 x per week, 8 sets per muscle group – Optimal strength gains (Peterson et. al., 2004)
Muscular Endurance Associated with muscular fatigue
Fibre type – ST vs FT
Age – Fatigue levels increase with age.
Temperature – Optimal muscle temperature is 37oC
Muscle’s ability to use oxyen
Lactate tolerance threshold (JoAP, 1986)
Interval training elicits gains as well as continuous (Baechle & Earle, 2008)
Speed Closely related to power
Fatigue tolerance levels.
Muscle fibre type
Reaction time - indirect factor
Bone size
Body composition
Technique
Flexibility
Flexibility
Stability vs. Movement
Muscle temperature – 37oC & stretch for flexibility (Baechle & Earle, 2008)
Age – Lose flexibility with age
Gender – Females more flexible than males
Injury – Prior injuries reduce flexibility levels
Sport
Stretching – Prevention of DOMS (Siff, 2000)
Power Work/Time (Baechle & Earle, 2008)
Strength and speed characteristics (Bompa, 1999)
Stretching - Static (Knudson et. al, 2000)
ROM at joint – Work = Force
x Distance travelled (Massis 2009)
Throwing, jumping , changing direction and striking activities
Appropriate recovery times (5 – 6 min)
Technique and injury
Body Composition
Measurements:
SomatotypesEndomorph – Short/fat Mesomorph- muscular Ectomorph – Tall/thin
Body fat determinationSkinfold measurements – Skin thickness is measured at various sites on the body
Body mass index (BMIHeight / weight2) (WHO, 1992)
Issues?
Distance Task
Research the remaining components and what can effect each:
Coordination, balance, agility and reaction time
Think of what makes each component?
Mel Siff blog will help
How Can Each Be Measured?
Aims You should now be able to describe the
factors effecting fitness components:
Apply fitness components to a variety of sports
List factors that can effect each component
Describe field based tests for measuring components