Fitness Testing and Components

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Questions and Answers

What is the primary purpose of evaluating the sport in the initial stages of programme design?

To determine the energy systems required for the sport (correct)

To assess the athlete's injury history

To understand the athlete's goals and needs

To develop a training programme

What is the principle of training that states that the training programme should be tailored to the individual athlete's strengths and weaknesses?

Specificity

Overload

Recovery

Individuality (correct)

What is the phase of acceleration where the athlete reaches maximum velocity?

Maximus velocity phase (correct)

First step quickness

Acceleration phase

Speed endurance phase

What is the most modifiable factor affecting speed?

Stride frequency Signup and view all the answers

What is the primary focus of the tertiary phase of speed development?

Basic fitness and power Signup and view all the answers

What is the definition of agility in the context of speed and agility training?

The ability to change direction rapidly and accurately Signup and view all the answers

What is the purpose of the maintenance phase of programme design?

To maintain improvement and prevent regression Signup and view all the answers

What is the term for the rate of change of velocity?

Acceleration Signup and view all the answers

What is the primary goal of periodisation in a training program?

To allow for progressive overload and adaptation Signup and view all the answers

What is the purpose of ballistic training?

To trigger fast twitch muscle fibres Signup and view all the answers

What is the recommended load for power training?

30-50% of 1RM Signup and view all the answers

What is the relationship between force and velocity?

Inverse relationship - high force = low velocity Signup and view all the answers

What is the purpose of plyometric training?

To enhance power and speed Signup and view all the answers

What is the concept behind plyometric training?

To shorten the amortisation phase Signup and view all the answers

What is the normal percentage difference between squat jump and countermovement jump?

18-20% Signup and view all the answers

What is the purpose of the Golgi tendons?

To detect too much force and stop the body Signup and view all the answers

What is the primary purpose of fitness testing in the context of a training program?

To measure one's progress and health Signup and view all the answers

Which of the following is a characteristic of Type I muscle fibers?

Aerobic metabolism Signup and view all the answers

What is the effect of resistance training on muscle fibers?

Increase in myofibrillar size and number Signup and view all the answers

What is the primary factor that affects the force produced by a muscle?

Velocity of movement Signup and view all the answers

What is the role of connective tissue in muscle function?

To make muscles stronger eccentrically Signup and view all the answers

What is Repeated Sprint Ability (RSA) in the context of fitness testing?

The ability to maintain sprint performance over varying periods of time Signup and view all the answers

Which of the following is an external fitness variable?

Environment Signup and view all the answers

What is the term for the maximal force that a muscle or muscle group can generate at a specified velocity?

Strength Signup and view all the answers

Study Notes

Fitness Testing and RSA

Fitness components include Cardio-respiratory endurance (VO2 Max), Musculoskeletal fitness, Muscular strength, Muscular Power, Muscular endurance, Flexibility, Body Weight, and Body composition.
Fitness variables can be classified into internal (Age, gender, genetics, mental state, health) and external (Environment, equipment, time, work, and lifestyle demands) factors.
Fitness testing helps measure progress and health, identify areas for improvement, and develop training programs.
RSA (Repeated Sprint Ability) is the ability to maintain sprint performance over varying periods of time, requiring high aerobic fitness.

Strength

Strength is the maximal force that a muscle or muscle group can generate at a specified velocity.
Resistance training can increase muscle cross-sectional area and myofibrillar size and number, leading to strength improvements.
Muscle fibers have different colors due to varying levels of oxidation, with Type I being slow and aerobic, and Type II being fast and anaerobic.
Actin-myosin cross-bridge attachments are strong at different angles, and connective tissue makes muscles stronger eccentrically.

Loads and Frequencies

Hypertrophy (muscle growth) training: 60-80% load, 8-12 reps, 3-20 sets, 30-90s rest.
Strength training: 85-100% load, 1-6 reps, 4-10 sets, 3-5 min rest.
Max 1RM calculation: (Poliquin, 1986) = 80% load divided by reps value found in table x 100.

Power

Power is the ability of muscles to produce high levels of mechanical work quickly.
Power = Force (strength) x Velocity (speed).
Force = Mass x Acceleration.
Inverse relationship between force and velocity.
Golgi tendons stop the body when there is too much force.

Training Techniques

Ballistic training involves projecting a load rather than holding it, triggering fast twitch muscle fibers.
Plyometric training helps athletes be quicker off the mark, more powerful, and rapidly change directions.
Plyometrics work the stretch-shortening cycle, and concentric phases can be stronger if the muscle has been stretched eccentrically prior.

Periodisation

Periodisation is the process of adapting to changing training over time.
Steps include: 1) evaluating the sport's needs, 2) athlete evaluation, and 3) programme design incorporating periodisation (microcycles, mesocycles, and macrocycles).

Principles of Training

Overload: increasing load to provide stress for adaptation.
Specificity: training that replicates the sport's needs.
Individuality: planning individualized to athlete's strengths and weaknesses.
Recovery: rest to allow adaptation.
Maintenance: maintaining improvement to avoid regression.

Speed and Agility

Speed: the ability to achieve high velocity.
Agility: the ability to change direction rapidly and accurately.
Acceleration: the rate of change of velocity.
Phases of speed: first step quickness, acceleration phase, and maximum velocity phase.
Main factors affecting speed: stride frequency, stride length, and anaerobic endurance.
Development of speed: building from the bottom up, with primary, secondary, and tertiary development focusing on technique, assisted/resisted sprinting, and basic fitness, power, and speed endurance.

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Description

Test your knowledge of fitness testing components, variables, and their impact on overall fitness. Covers cardio-respiratory endurance, musculoskeletal fitness, muscular strength, power, and endurance.