Individual & Dual Movement 2

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Individual and Dual Movement Forms I

FITNESS AND

TRAINING INSEL, P., INSEL, C., FAHEY, D., ROTH, W. (2018) FIT & WELL. MCGRAW-HILL EDUCATION.

VIDEO - Components of physical fitness

https://www.youtube.com/watch?v=xkJeE6-lHoQ

5 Components of Physical Fitness The 5 components of physical fitness are:

1. Cardiovascular Endurance

2. Muscular Strength

3. Muscular Endurance

4. Flexibility

5. Body Composition

Cardiorespiratory endurance is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads.

• Examples would be jogging, cycling and swimming.

• When cardiorespiratory fitness is low, the heart must work hard during normal daily activities and might not be able to sustain high intensity physical activity in an emergency.

Muscular strength is the amount of force a muscle can produce with a single maximum effort.

• It depends on factors like the size of the muscle cells and the ability of nerves to activate muscle cells.

• Strong muscles are important for daily activities, they generate force, help the proper alignment of the skeleton and provide necessary support for good posture.

• Greater muscle increases the metabolism and the use of energy efficiency.

Muscular Endurance is the ability to resist fatigue and sustain a given level of muscle tension – that is:

• to hold a muscular contraction for a long period of time (mantain a certain position)

• to contract a muscle over and over again (repetitions of an exercise)

• It depends on factors such as the size of the muscle cells, the ability of the muscles to store fuel, the blood supply and the metabolic capacity of muscles.

• Muscular endurance helps people cope with daily physical demands and enhances performance in sports and work.

Flexibility is the ability of each joint to move through the available range of motion for a specific joint.

• It depends on joint structure, the length and elasticity of connective tissue, and nervous system activity.

• Flexible and pain-free joints are important for good health.

• Inactivity causes the joints to become stiffer with age.

• Stretching exercises can help ensure a healthy range of motion for all major joints.

Body composition is the amount of fat mass

compared to the fat free mass (lean muscle

mass, bone, water and organs).

• A person with excessive body fat is more

likely to experience health problems,

inlcuding heart disease, insuline resistance,

high blood pressure, stroke, joint problems,

type II diabetes, etc.

• The best way to lose fat is through a lifestyle

that includes a sensible diet and exercise.

• The best way to add muscle mass is through

strength training.

Fitness Testing

There are many reasons for you to do fitness testing.

Get a Baseline — The initial fitness testing session can give you an idea of where your fitness levels are at the start of a program, so that future testing can be compared to this and any changes can be noted.

Compare Results to Others — By comparing results to others such as successful athletes in your sport or your classmates, you can see the areas which need improvement, and the fitness program can be modified accordingly.

Identify Weaknesses and Strengths — You can determine your strengths and weaknesses by comparing fitness test results to other athletes in the same training group, the same sport, or in a similar population group.

Design a Program — Once the areas of strength and weakness have been identified, an appropriate training program can de designed to workout efficiently and maximize gains by concentrating your efforts on the areas of greatest need.

Monitor Progress — Comparing fitness test results to a baseline or previous test can be used to monitor your changes in fitness. Testing sessions should be planned at the beginning of a new training phase, and at least at the end of each phase. The period between tests may range from two weeks to six months. It usually takes a minimum of 2-6 weeks to see a noticeable change in any aspect of fitness.

Assess Goals — Specific and general fitness goals should be set after the initial testing. By repeating the tests at regular intervals, you can get an idea of the effectiveness of the training program and whether your goals are being achieved.

Provide Incentives — The incentive to improve can often be provided by the 'goal' of a certain test score. By knowing that they will be tested again later, you can aim to improve in that area.

Fitness Testing for Sprinters

Fitness Test Result

body mass (kg) 72.6

height (cm) 183.4

Skinfolds, sum of 7 sites (mm) 29.1

Grip Strength (kg) 49

1RM Bench Press (kg) 110

Vertical Jump (cm) 85

Sit and Reach (cm) +15

VO2max (ml/kg/min) 60

An Example for a Sprinter

Here is an example of a series of tests performed on an Olympic sprinter, 400m runner Sean Wroe, conducted in 2009 (as detailed in the Herald Sun Newspaper).

Example Testing List for Sprinters

•Skinfolds •Height •Body mass •Speed — sprint test •Acceleration — speed over 5 or 10 meters •Leg power — vertical jump •Anaerobic Capacity — 30-second Wingate test •Flexibility — Sit and Reach

Fitness Testing for Sprinters

Example Testing List for Sprinters •Speed — sprint test The test involves running a single maximum sprint over a set distance, with time recorded. (10m, 20m, or 40m)

Skinfolds

Leg power — vertical jump

Flexibility — Sit and Reach

•Anaerobic Capacity — 30-second Wingate test The Wingate test is a cycle test of anaerobic leg power, conducted over 30 seconds. The subject is instructed to pedal as fast as possible for 30 seconds.

The one repetition maximum tests (1-RM) is a measure of the maximal weight a subject can lift with one repetition.

1-RM Tests (repetition maximum tests)

purpose: to measure maximum strength of various muscle and muscle groups.

20m Multistage Fitness Test (Beep Test)

The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test.

VIDEO -https://www.youtube.com/watch?v=gTW22RZacCc

Yo-Yo Endurance Test

The Yo-Yo Endurance Test (continuous) is a variation of the beep test.

purpose: The test evaluates an individual's aerobic endurance fitness.

https://www.youtube.com/watch?v=nkOk_P5VnOA

20 Yard Agility Test

The 20-yard agility run is a simple measure of an athlete’s ability to accelerate, decelerate, change direction, and to accelerate again. The participants run to a marker 5 yards either side of them, touching the lines with their foot.

purpose: to measure an athlete’s ability to accelerate, decelerate and change direction.

https://www.youtube.com/watch?v=v-JXBl-4L_Q

Agility Cone or Compass Drill

The Agility Cone Drill is a lateral movement test that measures the agility of the athlete, especially body control and change of direction. This test is also called the compass drill, due to the agility course set out in all directions like points on a compass.

purpose: this is a test of speed, explosion, body control and the ability to change direction (agility).

400 meter Run Test

The 400m run test requires the participants to run at maximal effort over 400m.

purpose: The aim of this test is to complete 400 meters in the quickest possible time. This is a test of an athlete’s ability to run quickly over a short distance.

7-Stage Abdominal Strength Test

This is an easy to perform sit-up test of abdominal strength that you can do with large groups all at once. Participants perform sit-up actions of increasing difficulty, with the highest level successfully completed sit-up their measure of abdominal strength.

purpose: This sit-up test measures abdominal strength, which is important in back support and core stability.

Apley's Shoulder Scratch Test

Apley's Scratch Test is a simple flexibility test of the shoulder. There are two parts of the test, reaching the opposite scapula (shoulder blade) from either above or below.

purpose: This test measures shoulder range of motion.

https://www.youtube.com/watch?v=oORkZ2gLlbA

Standing Balance Test

This is a simple balance test that can be modified to suit your situation. In this test the person stands on one leg for as long as possible.

purpose: to measure whole body balance

Burpee Test

This burpee test is a simple test of strength endurance, agility, balance and coordination, in which the participant attempts the maximum number of burpees in a set time period.

purpose: this is a test of strength endurance. Though, body control, balance and coordination are also factors.

Reaction Time Ruler Test

This test uses the known properties of gravity to determine how long it takes a person to respond to the dropping of an object by measuring how far the object can fall before being caught.

purpose: to measure reaction time, hand-eye quickness and attentiveness.

Alternate-Hand Wall-Toss Test

The Alternate-Hand Wall-Toss Test is a test of hand-eye coordination, where the participant throw a ball against a wall from one hand in an underarm action, and attempt to catch it with the opposite hand.

purpose: to measure hand-eye coordination.

Principles of physical training: Adaptation to stress

The human body is very adaptable. The greater the demands made on it, the more it adjusts to meet it.

There are 4 principles:

• Progressive Overload

• Specificity

• Reversibility

• Individual differences (limits on adaptation)

Principles of physical training: Adaptation to stress

-Progressive overload is when the amount of exercise is gradually increased, fitness will continue to improve.

-Specificity relates to ensuring the training done, is specific to the sport or activity.

-Reversibility means if you don't keep going, you will lose it.

-Individual differences is that we are all different and we have limitations on adaptation.

Progressive overload – adapting to the amount of training and the FIIT-VP principle

• The amount of overload is important: • Too little exercise→ no effect on fitness (may improve health).

• Too much exercise → may cause injury and problems with the body’s immune or endocrine (hormone) systems.

• For every type of exercise there is a training threshold at which fitness benefits begin to occur, a zone within which maximum fitness benefits occur, and an upper limit of safe training.

• The amount of exercise needed depends on: • The individual’s current level of fitness

• The person’s genetically determined capacity to adapt to training

• His or her fitness goals

• The component being developed

• Exercising at the same intensity every training session will maintain fitness but will not increase it because the training stress is below the threshold required to produce adaptation.

Four dimensions will determine maintenance or improvement of fitness level, represented by the acronym FITT-VP:

• Frequency – how often • Intensity – how hard or how fast • Time – how long (duration) • Type – mode of activity • Volume – how much (frequency x intensity x time) • Progression – how a program advances over time

Time (duration)

• For cardiorespiratory endurance exercise, 20-60 minutes per exercise session is recommended.

Exercise can take place in a single session or in several sessions of 10 or more minutes.

“The greater the intensity of exercise, the less time needed to obtain fitness benefits.

• For high-intensity exercise, such as running, 20-30 minutes is appropriate.

“High intensity exercise poses a greater risk of injury than low- intensity exercise.”

• For moderate intensity exercise, such as walking, 45-60 minutes may be needed.

Time (duration)

• To build muscular strength, muscular endurance, and flexibility, similar amounts of time are advisable, but training for these health components is more commonly organized in terms of a specific number of repetitions of a particular exercise.

• For resistance training, for example, a recommended program includes one or more sets of 8-12 repetitions of 8-10 different exercises that work the major muscle groups.

Specificity – adapting to type of training

• To develop a particular fitness component, you must perform exercises designed specifically for that component.

Reversibility – Adapting to a reduction in training

• Use it or lose it! Fitness is a reversible adaptation! Basically if you stop training then the improvements you have made will be reversed. So if you are ill or have a holiday and do not train for a period of time (even as little as a week) you may not be able to resume training at the point where you left off. •When a person stops exercising, up to 50% of fitness improvements

are lost within two months. However, not all fitness levels reverse at the same rate.

Example - Detraining risk for athletes Example of an Olympic rower (it took more than 20 weeks to fully recover his fitness after an eight-week lay-off):

After eight weeks' detraining:

• V02peak had decreased by 8%. After eight weeks of retraining it had increased by only 4%, returning to just below pre-Olympic values after a further 12 weeks;

• Power at peak oxygen consumption fell from a pre-Olympic value of 546W to 435W - a reduction of 20%. After eight weeks' retraining it had increased by 15%, resuming pre-Olympic values after a further 12 weeks;

• Power at reference blood lactate concentrations declined by 27%, but returned to just below or just above pre-Olympic levels after 20 weeks' retraining.

The researchers recommend that training programs should limit periods of complete inactivity to no more than two to three weeks. Prolonged periods of inactivity should be avoided and the training program should incorporate some form of "maintenance" training where a prolonged break is desired.

Individual Differences – Limits on adaptation

• We are not all created equal!

• People respond to training at different rates, so a program that works for one person may not be right for another person.

• There are limits on the adaptability-the potential for improvement-of any human body. The body’s ability to transport oxygen, for example, can be improved by about 5-30% through training.