Physical Demands of Performance PDF

1 Physical Demands of Performance Physical Demands of Performance 1 The components of physical fitness 1 Health and Fitness 1  Health and Fitness According to the World Health Organization,...

1 Physical Demands of Performance Physical Demands of Performance 1 The components of physical fitness 1 Health and Fitness 1  Health and Fitness According to the World Health Organization, health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Having good health means maintaining a good general level of fitness, eating a balanced diet, maintaining a healthy weight, avoiding excessive alcohol, getting regular good-quality sleep and looking after your mental and social well-being. 1  Health and Fitness Fitness is the ability to carry out everyday tasks without becoming overly tired. Well-being is a combination of mental and social elements which contribute to a person’s overall sense of fulfilment. Being physically fit is important for everyone, not just those who are sporty or involved in physical activities. People of all ages should take regular exercise as it can decrease the risk of: Heart disease Obesity High blood pressure Adult-onset diabetes Osteoporosis Stroke. 1 Components of fitness The two different elements of fitness are health-related fitness and performance-related fitness (also known as skill-related fitness). Health-related fitness is made up of the five components essential to maintain a person’s health and a complete state of physical wellbeing. These five components improve every person’s quality of life and help them to avoid illness and diseases. 1 Components of fitness Performance-related fitness consists of six components that help to enhance performance in physical activities. These components help performers to reach optimal performance. They are important for sports and physical activities. Tour cyclists and marathon runners have extremely high levels of cardiorespiratory fitness, while a gymnast has high levels of flexibility, muscular strength and muscular endurance. 1 Components of fitness Remember: Cows Make Milk For Bones. Remember: All Big Cats Pounce Really Softly. 1  Cardiorespiratory endurance Cardiorespiratory endurance is the level at which the heart, lungs and muscles work together when exercising for an extended period, and can indicate how physically fit and healthy a person is. Sports and physical activities which require high levels of cardiorespiratory endurance are long-distance running, tour cycling and triathlon. The general population requires a basic level of cardiorespiratory endurance to be able to carry out everyday tasks, such as climbing a flight of stairs, without fatiguing. Rob Heffernan World-class race walker 1  Muscular endurance The greater a performer’s muscular endurance is, the higher number of repetitions they can complete. This is also important for the general population, as people need to have enough muscular endurance to be able to carry out everyday tasks, such as carrying shopping and climbing the stairs. Some of the many sports that require muscle endurance include boxing, Nordic skiing, soccer, tennis, kayaking, basketball and rowing. Different sports place demands on different sets of muscles. Hannah Craig Irish canoe slalom racer 1  Muscular strength Muscular strength is important in everyday life to open jars and to push, pull and lift items. For sports such as weightlifting, sprinting, throws and jumps in athletics, strength is especially important. Holding off a tackle, striking a sliotar or performing a smash in tennis or badminton also require muscular strength. Eric Favors Irish shot putter 1  Flexibility Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain-free range of motion. Flexibility can vary widely from person to person, but it is important that each person has a minimum range to maintain joint and total body health. Flexibility is important for preventing muscles becoming stiff and injured. It helps with everyday activities, such as walking to the bus stop and carrying bags more easily and with good posture. Some sports, such as gymnastics, martial arts and diving, require high levels of flexibility. Rhys McClenaghan Gymnast and Irish Olympian 1  Body composition A healthy body composition has a lower percentage of body fat and a higher percentage of non-fat mass, which includes muscle, bones and organs. A person’s body composition is an important indicator of their level of health and fitness. Body fat percentage or body mass index (BMI) are both used as measurements of body composition. Body composition can be further broken down into body type descriptors known as somatotypes. There are three general body compositions that people are genetically predetermined to have: ectomorph, mesomorph and endomorph. These are based on a person’s skeletal frame. Measuring body composition using a skinfold calliper 1 Performers’ placement on a somatotype chart 1  Characteristics of body composition Ectomorph Mesomorph Endomorph Long and lean shape Inverted triangle shape Apple-shaped body Narrow shoulders and hips Broad shoulders and narrow hips Short in height/stature Low body fat Moderate body fat High body fat Low musculature (arrangement of muscles) High musculature Low musculature Difficulty gaining muscle Gains muscle easily Gains fat and muscle easily Fast metabolism Moderate metabolism Slow metabolism Physical activity examples : high jump, Physical activity examples : sprinter, rugby Physical activity examples : sumo wrestler, cross-country/long-distance running, tour (backs), swimming, rowing. rugby (prop forward), some throwers cycling (e.g. Tour de France). (athletics). 1  Performance-related components of fitness Performance-related fitness directly impacts a performer’s ability to execute the skills of their sport or physical activity. Performance-related fitness does not have as much of an impact on a performer’s health as the components of health-related fitness. Performance-related fitness is achieved by improving one or more of the fitness components required by the sport. No fitness component is more important than another in general terms, but they can be in sporting specific environments. 1  Agility Agility requires good coordination, balance, speed and power to enable a person to achieve a change in direction and speed. Sports and activities that require good agility include gymnastics, volleyball, basketball, tennis and football. Wexford goalkeeper 1  Balance Static balance is maintaining equilibrium when stationary, while dynamic balance is maintaining equilibrium when moving. We use our eyes, ears and proprioception (awareness of the position and movement of the body) to help keep our balance. Sports and activities such as gymnastics, surfing and equestrian sports require good balance while many other sports, such as badminton, basketball, soccer and badminton, require balance to perform skills to a high level. A gymnast performer on the balance beam 1  Coordination Eye–hand coordination is needed for skills such as throwing, catching or hitting an object with a club, bat or hurl. Eye–foot coordination is associated with kicking or hitting with the foot. Coordination requires other fitness components such as balance and agility. Superior performances often also involve good timing. Badminton 1  Power Power is used when accelerating, jumping and throwing implements. Power is a scalar quantity. While strength is the maximal force that can be produced, power is proportional to time. Weightlifting, boxing, throwing, and sprinting all require high levels of power. There is a strong relationship between speed and power. Power training should impact positively on speed and speed training can have a positive effect on power. Weightlifting 1  Reaction time The stimulus for a reaction can be auditory, visual or touch. Many factors have been shown to affect reaction times, including age, gender, physical fitness, fatigue, distraction, alcohol consumption and personality type. Reaction time is important for sports and physical activities that are externally paced and require the use of open skills (see Chapter 5 for more details on skill continua). Thomas Barr Olympian and European medallist 1  Reaction time Can you think of examples of how each of the five senses can contribute to a performer’s reaction time? 1  Speed Speed is important in many different sports and physical activities, including sprinting, throwing, Olympic weightlifting, boxing and tap dancing. Rhasidat Adeleke European Youth Olympics 100 m gold medal 1 Knowledge Check 1A 1. Explain the term ‘fitness’. 2. Explain the term ‘health’. 3. What is well-being? 4. Define the term ‘health-related fitness’. 5. Define the term ‘performance-related fitness’. 6. List the health-related components of fitness. 7. Define each of the health-related components of fitness. 8. List the performance-related components of fitness. 9. Define each of the performance-related components of fitness. 10. What is a somatotype? 11. Name and describe the three different somatotypes. Applying the components of fitness to sports and physical activities 1  Applying the components of fitness to sports and physical activities The demands of sports and physical activities vary a lot. These demands need to be identified to allow coaches and performers plan correctly for training. Often team sports can be further broken down into different fitness demands for distinct roles or positions within a team. Using soccer as an example, does a goalkeeper have different demands from a midfielder during a match? 1  Needs analysis A needs analysis is the process of determining what qualities are necessary for the sport, the athlete or a combination of the two. Conducting a needs analysis for a sport allows the training programme to be planned specifically to train towards optimum fitness for the components that sport demands. Katie McCabe Irish soccer player 1  Physical demands of soccer Duration 90 minutes + Average distance covered by outfield players 9,500–11,500 m Intensity (% of time) 25% walking, 37% jogging, 20% running, 11% sprinting, 7% moving backwards Cardiorespiratory endurance High – to allow performer to recover Muscular strength Required to hold off tackles, avoid injuries, etc. Muscular endurance Required to maintain performance, execution of skills for the duration of a match Flexibility Required to reduce injury, execute skills such as tackles, volleys, overhead kicks, etc. Body composition Lower percentage body fat leads to increased strength, speed, and explosiveness. Also indicates health of player and the quality of their nutrition Agility Kicking, heading, jumping, running, tackling, acceleration, deceleration, landing, changing direction, throwing, goalkeeper – saves, etc. Balance Required to maintain equilibrium for skills, physical contact Coordination Eye–foot, eye–hand (goalkeeper), moving ball Reaction time Required to dodge opponents, make tackles, react to rebound, make a save, etc. Speed 11% sprinting in a game, beats opponents, helps with agility Power Required to generate power in kicks, headers, kick-outs, acceleration over first few steps 1  Assessing fitness Fitness testing is a form of assessment to help performers and coaches identify a performer’s needs and what is required for optimum performance. The tests in a test battery will vary based on the needs of the sport or physical activity. Assessing a performer’s components of fitness identifies their strengths and weaknesses. From here, realistic goals can be set to ensure training and preparation are on target. There are many different fitness tests for each component of fitness. In this section, we cover field tests, which can be carried out effectively in a school setting and require minimal specialist equipment. Other tests are listed for components of fitness, which in some cases may be more accurate or suitable to different physical activities or settings. Multistage fitness test 1 Factors affecting fitness assessment 1 Factors affecting fitness assessment 1 Knowledge Check 1B 1. What is a needs analysis in relation to fitness. 2. Explain the term ‘fitness testing’. 3. Define the term ‘standardised test’. 4. Explain the terms ‘valid’ and ‘reliable’ in relation to fitness testing. 5. What is normative data and why it is used? Fitness tests 1  Fitness tests Cardiorespiratory endurance VO2 max. is the maximum rate of oxygen a performer’s body is able to use during exercise. Factors affecting VO2 max. include physiological make-up, age, gender and training. Cooper test The Cooper test is used to measure aerobic endurance and is an estimate of VO2 max. The test involves running as hard as possible for 12 minutes and recording the distance covered in this time. 1 Fitness tests Cardiorespiratory endurance 1 Fitness tests Cardiorespiratory endurance Alternative test 1  Fitness tests Cardiorespiratory endurance Alternative test The multistage fitness test uses the level and number of shuttles attained by a performer to predict their VO2 max. A shuttle involves running out and back over a set distance. The test involves continuous running along a 20 m course, in time to recorded beeps. The speed at the start is quite slow, but progressively becomes quicker as each level is completed. The athlete must place one foot on or beyond the 20 m marker at the end of each shuttle. 1  Fitness tests Muscular endurance Upper body: push-up test The push-up test measures upper body muscular endurance. 1 Fitness tests Muscular endurance Alternative test The sit-up test or repeated squat test are alternatives to the push-up test. The sit-up test focuses on abdominal and hip flexor muscles, whereas the squat test focuses on knee flexor and extensor muscles. Complete as many of each exercise with correct form in 60 seconds. Compare your results to normative data. 1  Fitness tests Muscular endurance Upper body: push-up test 1  Fitness tests Muscular strength Lower body: standing broad jump The standing broad jump (or standing long jump) is used to estimate lower body/leg strength. It is a common and easy test to administer. This test can also be used to estimate lower body power. 1 Fitness tests Muscular strength Lower body: standing broad jump 1  Fitness tests Muscular strength Upper body: seated medicine ball throw Medicine ball throw tests are used for assessing power or strength. The overhead throw for distance is a test of upper-body strength and explosive power. 1  Fitness tests Muscular strength Upper body: seated medicine ball Alternative tests throw One repetition or three repetition maximum strength tests, hand grip strength dynamometer test, variations of medicine ball throw. 1  Fitness tests Flexibility Flexibility is the range of motion at a joint. It is important in a variety of sports and physical activities. When testing flexibility, choose the test which is most appropriate to your physical activity and the most prominent joints. Upper body: shoulder flexion test 1  Fitness tests Flexibility Lower body: sit and reach test The sit and reach test measures hamstring flexibility. Both legs are straight for the duration of the test, but a back saver sit and reach test could be used to measure each leg at a time. Measurements on each side can then be compared to each other. 1  Fitness tests Flexibility Lower body: sit and reach test 1  Fitness tests Body composition Body mass index (BMI) To measure BMI, a person’s mass (weight) in kilograms (kg) is divided by their height in metres squared (m2). The World Health Organization (WHO) categorises BMI from underweight through to class II obesity. Some performers can have a high muscle mass which can lead to them having a high BMI and mistakenly being classified as overweight or obese. 1 Fitness tests Body composition Alternative tests Body fat callipers, hydrostatic weighing, BODPOD®, DEXA scan. 1  Fitness tests Agility Illinois Agility Test 1  Fitness tests Agility Alternative test: T-drill Alternative test Modified Illinois Agility Test, figure of 8 test. 1  Fitness tests Balance Stork balance test This test measures static balance. 1  Fitness tests Coordination Alternative hand wall/ball toss test This test measures eye–hand coordination. 1  Fitness tests Coordination Alternative hand wall/ball toss test 1  Fitness tests Power Vertical jump test The vertical jump test measures power in the lower body. 1  Fitness tests Reaction time Ruler drop test 1  Fitness tests Speed 30 m speed test 1  Fitness tests Speed Alternative test The flying start could also be used. In a flying start, the performer has a run-up zone. Some tests use a 30 m flying start while others use a 2 m. The normative data vary depending on the length of the flying start. 1 Practical task Fitness profile: needs analysis 1. Complete a needs analysis for yourself in a named sport or physical activity. 2. Justify why some components of health-related fitness and performance-related fitness are more important for you than other components. 3. Select a battery of tests that are specific to your sport or physical activity. 4. Carry out the tests and record your results. Present your results in a table comparing your results to normative data. 5. For the tests you have completed, use a graph to compare your results compared to normative data. (Radar chart, bar chart, etc. Search online if you do not know how to create a radar chart.) 6. Identify which components of fitness you should work on improving. 7. Using SMARTER goals (see page 17), set goals for each area you need to improve. 1  Chapter summary Health is a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity. Fitness is the ability to carry out everyday tasks without becoming overly tired. Well-being is a combination of mental and social elements which contribute to a person’s overall sense of fulfilment. The five health-related components of fitness are essential for a person’s health and for a state of complete physical well-being. These health-related components are: Cardiorespiratory endurance Muscular endurance Muscular strength Flexibility Body composition. All Big Cats Pounce Really Softly. 1  Chapter summary Performance-related fitness consists of six components that help to enhance performance in physical activities. These components help performers to reach optimal performance. The performance-related components of fitness are Agility, Balance, Coordination, Reaction time, Speed and Power. Cardiorespiratory endurance is the ability to deliver oxygen and nutrients to muscles over a sustained period. Muscular endurance is the ability of a muscle or group of muscles to generate force repetitively without fatiguing. Muscular strength is the amount of force a muscle can produce. Flexibility is the range of motion about a joint. 1  Chapter summary Applying the components of fitness to sports and physical activities. Body composition is the percentage of body weight which is fat, muscle or bone. Somatotypes are three general body compositions that people have. – Ectomorphs have long and lean bodies, narrow hips and shoulders, low musculature and they have difficulty in gaining musculature. – Mesomorphs have broad shoulders and narrow hips, high musculature, inverted triangle shape and they gain musculature easily. – Endomorphs are short in height, with an apple-shaped body, low musculature, and they gain fat and muscle easily. 1  Chapter summary Agility is the ability to change your direction and the speed at which you are travelling quickly and efficiently. Balance is the ability to maintain equilibrium when static (stationary) and dynamic (moving). Coordination is the ability to move two or more body parts in a controlled, smooth and efficient way. Power is the ability to exert a maximal force in as short a time as possible. Reaction time is how quickly the brain can initiate a response to a stimulus. Speed is how fast a body is moving. A needs analysis is the process of determining what qualities are necessary for the sport, the athlete or a combination of the two. 1  Short-answer questions 1. Performers in different sports use a variety of the components of fitness within their activities. Match the combinations of these components of fitness shown in (i), (ii), (iii) and (iv) to the statements A, B, C and D. (i) Reaction time, power, A. Games players use these components of fitness to beat opponents to the coordination ball, hold off challenges and to keep control of the ball. (ii) Muscular strength, B. These are important components of fitness for gymnasts, as they need to be speed, coordination able to complete tumbling routines across the floor area. (iii) Speed, agility, C. Swimmers and track athletes need these components of fitness to get a muscular endurance good start and to perform their techniques correctly. (iv) Muscular strength, D. Badminton, tennis and squash players use these components as the power, speed games can last for a long time and they need to move about the court quickly, suddenly changing direction. 1  Short-answer questions 2. Explain how reaction time is different from speed. 3. Explain the difference between health-related and performance-related components of fitness. 4. Select a different component of performance-related fitness to complete each of the following statements: (a) A high jumper needs ______________________ during a take-off to achieve the height to clear the bar. (b) Racket players need ______________________ to move the hand holding the racket to the right place to strike the ball correctly. (c) Footballers need ______________________ to beat their opponents to the ball. (d) A gymnast needs ______________________ to maintain her position on a beam. 5. Agility is more important to team sports players than to sprinters. (a) Explain the term ‘agility’. (b) Give a specific example when a games player would use agility during a match. 6. Define the term ‘power’ and explain why power is important to performers such as shot putters and sprinters. 7. Explain what is meant by cardiorespiratory endurance. Identify a physical activity where cardiorespiratory endurance is the most key component of fitness and explain why. 8. Explain why a tour cyclist such as a Tour de France competitor has a higher level of cardiorespiratory endurance than a sprinter. 1  Short-answer questions 2020 Leaving Certificate Ordinary Level Q2 9. (a) Define speed. (b) Give an example from a named physical activity where a performer uses speed. 2021 Leaving Certificate Higher Level Q4 10. (a) What is a fitness test battery? (b) With reference to a named physical activity, identify two relevant performance-related fitness demands. 2020 Leaving Certificate Higher Level Q16 11. The heptathlon (women) consists of three running events, two jumping events and two throwing events, all carried out over two days. Day 1: 100 m hurdles, high jump, shot-put and 200 m. Day 2: long jump, javelin and 800 m. The main qualities of a heptathlete are speed and strength. High levels of concentration are required throughout the two days of the event. Describe fitness tests for speed and strength suitable for a heptathlete. 1