The fundamentals of fitness

1. The fundamentals of fitness

2. Chapter overview • The components of physical fitness page 157 • Tests to measure physical fitness page 162 • Training methods page 185 • Training principles page 214 • Now that you’ve finished … answers

3. Back to chapter overview The components of physical fitness Page 157

4. Health-related components of physical fitness The health-related components of physical fitness are: • cardiorespiratory endurance • muscular strength • muscular endurance • flexibility • body composition.

5. Skill-related components of physical fitness The skill-related components of physical fitness are: • power • speed • agility • coordination • balance • reaction time. Developing both the health-related and skill-related components of physical fitness will improve efficiency of movement and should, therefore, improve overall performance. Personal reflection Consider your current level of fitness across the health- and skill-related components of physical fitness. Does your fitness level help or hinder you in the physical activity you are studying?

6. Measuring components of physical fitness The many reasons for measuring physical fitness include to: • evaluate progress • make comparisons with others • develop accurate training programs • set realistic, achievable fitness goals • identify baseline and follow-up fitness levels • assess individual strengths and weaknesses • identify medical problems • motivate athletes to improve results.

7. Back to chapter overview Tests to measure physical fitness Page 163

8. Health-related components of physical fitness

9. Skill-related components of physical fitness

10. Personal data sheet for measuring physical fitness components

11. Personal data sheet for measuring physical fitness components

12. Back to chapter overview Training methods Page 185

13. Back to chapter overview Aerobic training Page 185

14. Continuous training • long, slow, distance training that involves the whole body or large muscle groups, such as running, swimming or cycling. • involves working for a minimum of 20 minutes, at a uniform intensity within the aerobic training zone • develops an athlete’s aerobic training threshold, improving their ability to use oxygen during exercise.

15. Fartlek training • involves some exercise at a uniform pace, interspersed with short sprints. • after each sprint the athlete returns to the steady pace to recover before the next burst of speed. • helps to improve VO2 max.

16. Long-interval training Long-interval training incorporates periods of work interspersed with periods of rest (light active rest, such as walking). The intensity and effectiveness of long-interval training can be varied by manipulating: • the duration of each training period • the intensity of the training • the duration of the rest interval • the number of training and rest intervals in each session. A work–rest ratio of 1:1 would be used, and each exercise interval would typically be 2–5 minutes at a sub-maximal pace. Generally, between four and eight repetitions would be completed.

17. Back to chapter overview Anaerobic training Page 188

18. Short-interval training • uses periods of activity followed by periods of rest. • intervals generally range between 10 seconds and 2 minutes, with a work–rest ratio of approximately 1:3. • other situations may require work – rest ratios of 1:5 or 1:10 to allow for ATP and PC replenishment within the muscle. • the recovery periods allow the anaerobic energy systems to refuel and ensure that every effort is made at 100 per cent.

19. Short-interval training programs based on training distances Source: Data from EL Fox and DK Mathews, Interval Training: Conditioning for Sport and General Fitness, Saunders, Philadelphia, 1974

20. Strength training • Power is the explosive aspect of strength, and it can be developed by improving maximum strength and/or the speed of coordinated muscle contractions. • Strength training uses a variety of techniques that vary the amount and frequency of the force being applied. • Strength training also employs different types of muscle contractions, depending on the type of exercise, the equipment and the type of strength development being sought. • A muscle will strengthen only if it has been forced to work beyond its customary intensity—if it is overloaded. Muscles can be overloaded by progressively increasing the: • intensity (by decreasing the number and length of rest periods) • resistance or amount of weight lifted • number of repetitions at a particular weight • number of sets of an exercise • speed of an action.

21. Three different types of muscular contractions occur during different types of strength training: isotonic, isometric and isokinetic. (c) Isokinetic

22. Resistance training: elastic Resistance training with elastic resistance methods uses bands or tubes. As the elastic band is stretched, the resistance increases. Resistance depends on how far the band is stretched. This allows for more flexibility in the type and direction of movement. Tension is present through the full motion, so muscles are exercised smoothly, reducing the chance of injury. Integration Identify movements in a variety of sports where the use of elastic resistance training may be of benefit.

23. Resistance training: hydraulic resistance Hydraulic resistance training involves either exercising in water, where each effort is opposed by the fluid, or by exercising using machines that use water resistance technology. It uses isokinetic contractions, where a joint is moved through its full range of motion at a fixed speed. Resistance is applied at the same rate, to all moving parts of the body.

24. Resistance training: weights • Involves using force to resist the effects of gravity, most often through isotonic contractions (moving joint) • Repetition maximum (RM) refers to the maximum number of repetitions that can be completed with a given resistance: 1 RM is the maximum load that can be lifted just once; 10 RM is the maximum load that can be lifted 10 times, but not 11 times • A common example of progressive resistance exercise: • set 1—ten repetitions using a load that is half the load of 10 RM • set 2—ten repetitions using a load that is three-quarters the load of 10 RM • set 3—ten repetitions using a load of 10 RM.

25. Weight training exercises for major muscle groups

26. Overload techniques Source: Adapted from ML Foss and SJ Keteyian, Fox’s Physiological Basis for Exercise and Sport, 6th edn, WCB/McGraw-Hill, Boston, 1998

27. Overload techniques

28. Pyramid training is the practice of increasing resistance up to the optimal weight, then decreasing resistance, such as this example of a squat workout.

29. Weight training guidelines for different goals

30. Weight training guidelines for different goals

31. Resistance training: isometric • A contraction performed at a constant angle against an immovable load • Although isometric training improves strength and endurance, it is not ideally suited to many sports because it requires static contractions that very rarely occur in sports.

32. Plyometric training • Enhances power and explosiveness • Uses an eccentric contraction to stretch a muscle group, followed by a rapid concentric contraction of the same muscle group. • Focus should be on the quality of work, not the quantity. • Exercises should be completed with maximal effort, and appropriate rest periods should be allowed. • Should be 1–3 minutes between sets and 3–5 minutes between each exercise.

33. Source: Adapted from V Gambetta, ‘Plyometrics: Myths and Misconceptions’, Sports Coach, vol 20, 1998, pp. 7–12 Source: Adapted from V Gambetta, ‘Plyometrics: Myths and Misconceptions’, Sports Coach, vol 20, 1998, pp. 7–12

35. Plyometric push-up Starting position Drop down Bottom of push-up position Extend arms

36. Plyometric sit-up Starting position Leg thrust Leg lift Return to starting position

37. Depth jump Starting position Step off platform Land on both feet, flexing knees Extend body

38. Flexibility training • Static flexibility training: stretching the muscle by moving slowly and steadily into a position beyond the point of resistance, held for 10–30 seconds. • Proprioceptive neuromuscular facilitation (PNF): muscle is stretched, but then contracted for 6–10 seconds against a resistance, which is often provided by a partner or a fixed object. Muscle is then relaxed and stretched to its maximum. • Dynamic: movements replicating those required in an activity increasing muscle temperature. • Ballistic stretching: using momentum to force muscles up to and past their normal range of motion – not very safe

39. Flexibility screening tests Source: J Bloomfield, E Bruce and T Ackland, Applied Anatomy and Biomechanics in Sport, Blackwell Scientific Publications, Melbourne, 1994

40. Skills training • Usually in the form of drills or modified games Skills training varies according to the: • athlete’s current skill level • athlete’s motivation • practice methods used • length of practice session • requirements of the sport.

41. Back to Chapter overview Trainingprinciples Page 214

42. Specificity Training should be specific to the: • task requirements • energy systems required in the task • muscle groups and fibresrequired in the task • components of fitnessinvolved in the task. Personal reflection Have you thought about the specific requirements of your sport? Should you adjust your training?

43. F.I.T.T

44. Progressive overload Athletes must exercise at a level beyond what they are accustomed to for training to have an effect. This can be achieved by: • increasing the frequency of training • increasing the intensity of training • increasing the distance covered • decreasing the time allocated to complete repetitions, sets or sessions • decreasing the recovery time between repetitions, sets or sessions • incorporating more muscle groups into training activities or increasing a joint’s range of motion.

45. Progression and maintenance of exercise training

46. Recuperation • To achieve equilibrium, the body has two responses after exercise; repair and adapt • Athletes must allow the body enough rest time for these responses to occur • Without adequate rest the athlete will become sick or injured

47. Reversibility • The effects of fitness training can be reversed. • Athletes developing their aerobic system can expect significant decreases in VO2 max about two weeks after they stop training. Reductions in muscular strength take longer to occur.

48. Variety • Athletes who do not have a varied fitness regime can quickly become bored and lose motivation. • Variety must, however, be balanced with the need for specificity.

49. Diminishing returns As athletes progress, the gains will be more gradual.

50. Back to chapter overview Now that you’ve finished … Answers