Fitness Components Used in Sports and Activities

KEY KNOWLEDGE What You Need to Know The health related tness components including aerobic capacity, anaerobic capacity, muscular strength and endurance, exibility, body composiEon. The skill related tness components including muscular power, speed, agility, coordinaEon, balance and reacEon Eme. Factors that aect, and deniEons, of each component.

KEY SKILLS: Applica4on of Knowledge

Select relevant technology to conduct an acEvity analysis in order to collect and interpret primary data to ascertain the important tness components and energy systems used in sports and physical acEviEes.

Fitness definitions and components

Physical fitness the ability to carry out daily tasks (work
and play) with vigour and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies

Fitness definitions and components

Health the absence of disease or illness (which encompasses the physical, mental/emotional, social and spiritual aspects) and also includes a positive component (wellness) that is associated with quality of life and positive wellbeing

Fitness definitions and components

Wellness/wellbeing a state of positive health in the individual, comprising biological and psychological wellbeing as exemplified by quality of life and a sense of wellbeing

Fitness definitions and components

Components of fitness/fitness components are a collective expression
for various aspects of fitness which include the following Aerobic Capacity, muscular strength, local muscular endurance, muscular power, anaerobic power/speed, agility, flexibility, coordination, body composition

Fitness components
Low fitness levels Adequate fitness levels Maximum fitness levels A simple fitness continuum

An extremely simplistic method of gauging your overall position of fitness and where your fitness levels lie
Everyone has some form of fitness. If you fit the above definition of fitness then you would have at least an adequate fitness level. By training we can move towards the maximum end of the scale. Less activity means a decreased fitness level.

The relationship between energy systems and fitness components

Energy systems

Anaerobic
ATP-PC system Lactic acid system

Aerobic
O2 system

Fitness components
Anaerobic power and speed Local muscular endurance Muscular strength Muscular power Agility Balance Reaction time Aerobic Capacity Local Muscular Endurance

Anaerobic vs Aerobic
Anaerobic energy n Sports which rely on rapid and explosive movements obtain their energy anaerobically. n Anaerobic sports usually require power, speed, strength, agility and a quick reaction time. n Uses ATP-PC and glycogen stores for energy. Aerobic energy Prolonged and sub maximal activities longer than 60 seconds rely on aerobic energy production. Uses stored carbohydrates and fat. The maximum amount of oxygen that the body can use during aerobic activities is called VO2 max. Aerobic sports require cardio respiratory endurance.

AEROBIC CAPACITY
n Aerobic
1.

Capacity:

2.

3.

AC is the efficiency of the cardiovascular and respiratory systems. It is the ability of these systems to supply nutrients and O2 to the muscles & the ability of the muscles to use the O2 for sustained activities. Also known as:
a) b) c) d)

Aerobic Fitness Aerobic Power Cardiovascular Endurance/Fitness/Capacity Cardiorespiratory Fitness/Endurance/Capacity

n Aerobic
1.

AEROBIC CAPACITY
Capacity cont

2.

AC generally is used in activities that involve large muscle groups such as running, cycling, swimming, rowing, in sports such as water polo, AFL, soccer, hockey, lacrosse, rugby, basketball, tennis, squash etc. All of these activities require the athlete to move for extended periods of time. A high aerobic capacity also assists with recovery after bouts of high intensity exercise. (Break down & removal of byproducts)

3.

Athletes with greater aerobic capacity are able to deliver and use more O2 than those with a lower aerobic capacity.

AEROBIC CAPACITY

Aerobic Capacity cont

Factors Affecting Component
n

VO2max

Usually used to measured a persons Aerobic Capacity. The higher this is, the more oxygen that can be taken up,

transported and utilised per kg of body weight and the greater ones ability to supply ATP aerobically. When working maximally it is possible to attain 90% of ones VO2 max within 1 minute.
n

Lactate inflection point (LIP) The later this occurs during activity (increased via aerobic training), the less likelihood hydrogen ions (H+) will accumulate and affect aerobic energy production. Aerobic glycolysis is preferred exercise state to supply ATP aerobically. Gender males have greater aerobic power than females because, amongst other factors, they have larger hearts, lungs and blood volumes. Age VO2 max peaks around 25 - 28 years of age and then declines by 1% per year Heredity aerobic power / VO2 max has a heredity estimate of 90 -95% Training Athletes able to increase their stroke volume (SV), cardiac output (Q), blood volume, capillary density, lactate inflection point (LIP), arterio-venous oxygen difference (a-VO2 diff), and slow twitch muscle fibre characteristics will greatly improve their aerobic capacity.

n n

Cadel

Aerobic Capacity cont

Factors Affecting Component
n

An Efficient Strong Heart able to pump more O2 rich blood

working muscles.

Healthy Blood Vessels: elastic blood vessels free of fatty deposits

allow for easier delivery of O2 rich blood to working muscles.

High Haemoglobin: rich supplies of Haemoglobin within the blood,

enable more O2 to be transported to the working muscles.

Efficient Respiratory System: enables greater supplies of O2 to

enter the blood and removal of CO2 from blood. and remove CO2 into from working muscle tissue.

Proficient Muscle Tissue: able to efficiently extract O2 from blood

Aerobic Fitness

ANAEROBIC CAPACITY
n n

Definition: the ability of the anaerobic energy systems to provide energy for muscular contractions. The total amount of work that the anaerobic systems can be complete. ANAEROBIC POWER is a similar term, to AC, but refers to the speed at which muscular contractions occur. Both obviously use the anaerobic energy systems. Consider Anaerobic Power & Anaerobic Capacity as having the same definition or interchangeable. Anaerobic power allows an individual to achieve explosive acceleration when required.

ANAEROBIC CAPACITY

n The

Anaerobic Energy Systems produces Anaerobic Power which covers 2 types of effort: 1. Maximal effort up to 10 seconds 2. Near maximal effort up to a limit of about 1 minute
Maximal Anaerobic Power Activities up to 10 Seconds 100m Sprint Ist Serve in tennis Golf Drive Long kick in Football All jumps in athletics All throws in athletics The dive in swimming 25m sprint in soccer The jump and spike in 400m race in athletics 200m Freestyle in Swimming

ANAEROBIC CAPACITY cont

Near Maximal Anaerobic Power Activities up to 1 minute Paddling quickly past break in surfing

n Factors Affecting Component Age Anaerobic power tends to peak around 30 years of age and then decline by 1% per year. It declines because the body becomes less able to synthesise protein (delayed by training), decreases in cross sectional area of muscle fibres and resulting decreases in fuel stores (ATP & PC & Glycogen) and anaerobic enzymes. Gender Males have greater muscle mass than females so will also have greater stores of anaerobic fuels (ATP & PC) and glycolytic enzymes that can break down glycogen quickly without oxygen. Lactic Acid and metabolite tolerance anaerobic training calling upon the LA system will greatly improve the muscles abilities to tolerate build up of LA, H+, ADP and inorganic phosphates. Fibre Type Fast twitch fibres can generate anaerobic power quicker than slow twitch fibres because they have greater anaerobic stores of fuels. Fibre recruitment Anaerobic power relies upon fast twitch fibres being activated quickly and hence many intense impulses are sent to relevant muscle groups requiring quick activation.

ANAEROBIC CAPACITY

Definition: the maximal force that can be generated by a muscle or muscle group in one maximal effort.
MS is affected/determined by the following:

MUSCULAR STRENGTH

MUSCULAR STRENGTH

MUSCULAR STRENGTH

Muscle shape and location-multipennate muscles such as quadriceps are shorter and stronger but slower than fusiform muscle such as hamstrings which are longer and weaker but faster

MUSCULAR STRENGTH

1.

2.
n n n n n n

Apart from weight lifting, which requires the athlete to lift the maximum weight in a one off explosive movement, all other sports require some degree of strength, but to varying degrees and is determined by the nature/requirements within the sport. Which sports or athletes require more strength?
Rugby or golf Tennis or badminton A rugby forward or a rugby back player A 100m sprinter in athletics or a marathon runner Pushing 20kg or 150kg on the leg press machine A tackle or a mark in AFL

MUSCULAR STRENGTH

MUSCULAR STRENGTH
Muscular strength The force or tension a muscle or a muscle group can exert against a resistance in one maximal contraction n Energy systemATP-PC n Duration short; all out effort n Intensity maximal n Example in sport Weightlifting, rugby scrum
n

Muscular Endurance There are two types of Muscular Endurance:

1. Muscular Endurance and 2. Local Muscular Endurance Muscular Endurance: endurance where most major muscles groups are required to carry out sustained performance. Local Muscular Endurance (LME): a sustained activity involving a particular muscle or muscle group Definition: Ability of a muscle or muscle group to perform repeated contractions for an extended period of time, while tolerating the accumulation of by-products such as H+, lactic acid and also Ca+ depletion (fatigue). Slow twitch fibres, which primarily contract under aerobic conditions have greater endurance than fast twitch fibres that contract anaerobically & release by-products

Factors Affecting LME fatigue

Factors Affecting Component
n

Acid and metabolite tolerance anaerobic training calling upon the LA system to produce ATP, will greatly improve the muscles abilities to tolerate a build up of H+, ADP and inorganic phosphates. Muscular Strength muscles displaying increased levels of muscular strength will show greater LME. This partly occurs because of lower likelihood of occluded blood supply and increased abilities to keep using the LA system when called upon increasingly as the activity progresses. Because of this fact, males and females displaying similar/same strength will have very little / no differences in LME. Age Because LME is closely related to muscular strength, it will also tend to peak between 25 -30 years of age and then decline by 1% per year.

Factors Affecting LME fatigue

n

Factors Affecting Component cont..

Age Because LME is closely related to muscular strength, it will also tend to peak between 25 -30 years of age and then decline by 1% per year. Muscle Temperature elevated temperatures will decrease LME because muscles will increasingly be performing Blood flow If blood vessels become occluded / blocked as a result of muscles squeezing them fatigue will result. This is most commonly related to accumulation of inorganic phosphates (anaerobic breakdown of CP and ATP) and H+ accumulation. Training Aerobic training will increase blood /oxygen supply to muscle tissue and thus increase aerobic ATP production & removal of metabolic by-products. Greater amounts of oxygen will also be extracted by working muscles and decrease amount of anaerobic ATP reliance. Lactic anaerobically and less oxygen is directed to working muscles.

Local muscular endurance The ability of a muscle or muscle group to sustain an activity for a short time in the face of considerable local fatigue n Energy system-LA, aerobic (in some cases) n Duration sustained, but generally only a few minutes in most cases n Intensity submaximal n Example in sport Rowing (1km)
n

MUSCULAR ENDURANCE

MUSCULAR ENDURANCE
n n n n n n n

Which muscle/muscle group requires LME? 2000m rowing race 1500m swim Tour de France 100 situps 3 X 30 Pushups 5 hour tennis match

Definition: Flexibility is the capacity of a joint to

Flexibility

n n

Flexibility is specific to the joint and surrounding tissues; you can be flexible in one area of the body but inflexible in other joints. It is very important for injury prevention, ease of movement and aesthetic appearance. Flexibility can be static (Eg. Sit and reach test) or dynamic (Eg. Range of motion during a skill). Both types of flexibility are important, but having good dynamic flexibility is significant to reduce injury and muscle soreness. Improvements; Flexibility training specific to each muscle/joint.

move through it s full range of motion and reflects the ability of muscles and connective tissues surrounding the joint to stretch. It is the interaction between the skeleton, muscles and tendons.

Flexibility

Factors Affecting Flexibility

Factors Affecting Flexibility

n

Age Lose flexibility with age unless consistent flexibility training is maintained throughout adulthood: i.e yoga Injury Prior injuries reduce flexibility levels Skin and bone resistance Disease (arthritis) All sports require a degree of flexibility. The required flexibility is relevant to the demands of the sport and also specific to the movements associated within the sport, which will determine which joints/muscles need to have flexibility.

n n n

Body composition definition: is the proportions (%)

of bone, muscle and fat within the body.

BODY COMPOSITION

Body Composition can be divided into 2 categories:

Lean Fat Tissue (fat free) 1.Essential (body temperature control, shock
a) b) c) Bone tissue Muscle tissue Organs

absorption, & regulation of nutrients). Found in many organs, muscle tissue, CNS & bone marrow; makes up about 3% of total body fat in males and 12% in females 2.Non Essential (found in the adipose tissue).

Body Composition
MEASUREMENT OF BODY FAT Body composition can be measured three ways; 1. Somatotypes 2. Body fat determination
3.

Body mass index (BMI)

Body Composition

FAT FACTS

SUGGESTED BODY WEIGHT & BODY FAT PERCENTAGES

n n n

Males: 5-18 % Females 12-25% There is little evidence to suggest that % body fat under 8% for males and 14% for females has any significant performance enhancing benefits 25% body fat in males and 32% body fat in females can will create significant health issues (cardiovascular disease, diabetes)

Somatotyping
There are three body types;
Endomorph Short/fat Mesomorph- muscular Ectomorph Tall/thin

Body Fat Determination

1. Densitometry Submerging the athlete in water to determine lean body mass (LBM) in comparison to fat mass (FM) 2. Skinfold measurements Skin thickness is measured at various sites on the body.

Body Mass Index (BMI)

Not an accurate indicator of body fat as it does not take into account that muscle weighs more than fat

Body Composition
BODY FAT REQUIREMENTS ARE DIFFERENT FOR DIFFERENT SPORTS

FACTORS AFFECTING BODY COMPOSITON Factors Affecting Component

Age After 40 years of age, people s metabolism tends to slow down and in women hormonal imbalances can cause them to increase % body fat Gender Average male % body fat is approx 15%; average female % body fat = 25% Fibre type People with a higher percentage of fast twitch fibres have lower % body fat Genetics Body types tend to be 90% genetically inherited Energy Balance People with a positive energy balance will have higher % body fat (people who eat more than they burn off)

SKILL RELATED FITNESS COMPONENTS

Fitness components more closely linked with sporting performance/activity rather than benefiting health. n To successfully engage in the skills required in most sports/activities requires some degree of competence in the below fitness components: 1. Speed 2. Muscular Power 3. Agility 4. Coordination 5. Balance 6. Reaction Time
n

SPEED
n Speed

Definition: how fast (velocity) you can move your whole body or a body part from one point to another. n Examples of whole body speed:
1. 2.

n Examples
1. 2. 3.

Sprinting in any sporting event Accelerating to chase or avoid opponent in team sports The speed of the arm in the forward phase of a tennis serve. The acceleration of the kicking leg in a penalty in soccer. The arm speed in a punch in boxing

of body part speed:

SPEED

SPEED
n Factors
n

Affecting Component

Fibre Type Fast twitch fibres can generate greater speeds than slow twitch fibres. Fibre recruitment Speed relies upon fast twitch fibres being activated quickly and hence many intense impulses are sent to relevant muscle groups requiring explosive efforts. Fibre arrangement/shape Fusiform muscles with low attachment points contribute to speed more than pennate muscles which are stronger. Reaction time Faster reaction times contribute to quicker movements. Muscular strength The greater ones muscular strength, the greater their speed.

SPEED
n

Range of motion at joints the greater the range of motion due to increased viscosity / temperatures and low restriction from fat, muscle bulk, scar tissue, the quicker movements can occur. Lactic Acid and metabolite tolerance anaerobic training calling upon the LA system will greatly improve the muscles abilities to tolerate build up of H+, ADP and inorganic phosphates and hence contribute greatly to speed endurance. Efficiency of movement correct techniques ensuring maximum acceleration and summation of force contribute to greatest speed. Heredity Bone/lever length (longer bones are capable of generating greater speed than shorter ones) and ligament/tendon attachment sites (longer and less restrictive attachments) all contribute to greater speed development. It should be noted that fast twitch : slow twitch ratios are also inherited.

Anaerobic power (speed) The ability of the anaerobic energy systems to produce energy n Energy system-ATP-PC, LA n Duration brief, a few seconds up to 2 minutes n Intensity-maximal n Example in sport Sprinting, speed skating, the run ups in athletic field events/ gymnastic events,

SPEED

n n

Definition: a combination of strength and speed. A powerful movement is achieved as quickly as possible, while imparting as much strength as possible. Exert a force rapidly over a short period of time. High Intensity, short duration, anaerobic (ATP-PC) Enables athletes to strike hard, run fast, leap high, change direction quickly.
HIGH MUSCULAR POWER (Very Short Duration) MEDIUM MUSCULAR POWER (Increased Duration) LOW MUSCULAR POWER (Long Duration)

MUSCULAR POWER

All athletic field events Drive in Golf Leaps in most sports First serve in tennis Golf Drive

Arm movements in a 10 shot Events that are long in rally in tennis duration. Legs in a gymnastic floor routine

POWER

MUSCULAR Component POWER Factors Affecting

n

Age Muscular power will tend to peak around 25 years of age and then decline by 1% per year. Gender Males have greater muscle mass than females so will also have greater muscular power. Speed of contraction greatest power/force can be generated when both speed of contraction and force of contraction are around 35% of each maximum. Moderate speed and strength will generate maximal muscular power.

Fibre Type Fast twitch fibres can generate muscular power quicker than slow twitch fibres. Fibre recruitment Muscular power relies upon fast twitch fibres being activated quickly and hence many intense impulses are sent to relevant muscle groups requiring explosive efforts. Muscle length Muscles are able to apply greatest power when stretched just past their resisting length coinciding with maximum actin myosin overlap and cross bridge formation. Hence movements involving eccentric prior to concentric contractions generate greatest muscular power.

AGILITY
n Definition:

the ability to change direction quickly and accurately, usually in response to a stimulus (player, ball etc)

n Agility

involves acceleration, deceleration, changes in direction, involving the whole body. n Examples:
Changing direction to chase football in AFL Evading a player in hockey Dribbling a ball around a player in basketball Manouever around opponent in Gridiron Weaving around players in rugby

AGILITY

AGILITY
Factors Affecting Component
n

Centre of gravity (cog) athletes with a lower cog tend to be more agile due to greater abilities to balance. Speed Males are faster than females and hence will have greater agility than females. Reaction time Faster reaction times contribute to quicker movements and greater agility. Range of motion at joints the greater the range of motion due to increased viscosity / temperatures and low restriction from fat, muscle bulk, scar tissue, the more agile performers will be. Fibre Type Fast twitch fibres can generate greater speeds and are called upon before slow twitch fibres as part of preferential recruitment during agile activities. Flexibility Females have greater amounts of flexibility at various joints than males which accounts for smaller differences between the genders compared to other fitness components.

n Coordination:

the smooth flow of movement during a physical task. It involves the nervous and skeletalmuscular systems working together, so the sequence of movements appear controlled, ordered, well timed and efficient. n Good timing n Required extensively in open sports and/or movements with multiple sub-routines. n All sports require a degree of coordination; the level of coordination is determined by the complexity of the motor program (movement) and demands of the sport

COORDINATION

COORDINATION

Factors Affecting Component

n

Sequencing of movements the more parts or sequences to a movement the higher the level of co-ordination required Stage of Learning autonomous performers are more co-ordinated than associative or cognitive performers Practice/Learning there is a direct relationship between amount of learning and co-ordination

n Balance:

ability to maintain the equilibrium of the body while performing a task. n Static balance: maintaining equilibrium in one fixed position. n Dynamic balance: maintaining equilibrium while moving. Balance is associated with core stability, where the deep postural muscles stabilise the body prior to movement n All sports require balance. The demands of certain sports, require performers to develop this fitness component.

BALANCE

BALANCE

BALANCE
n Factors

Affecting Component

n Base

of support the greater the base of support, the greater the equilibrium of Gravity by lowering one s centre of gravity, balance is increased stability greater core stability leads to improved balance

n Centre n Core

Reaction Time
Reaction time: The speed at which an athlete can react (physically) to an outside stimulus

Reaction Time
REACTION TIME FACTS Speed of Reaction Time Depends Upon
1. Stimulus + Processing of Stimulus + Select a Response + Activate Movement 2. Average reaction time = 0.2 seconds from time of stimulus to time of first movement. Reaction time is important in OPEN sports where the environment/stimuli are constantly changing The more stimuli/responses the performer has to interpret, the slower the reaction time. Reaction time can be improved through specific training

Reaction Time