2024 T1 PDH Investigating Physical Performance

• aerobic 


  with oxygen--> sustained continuous physical activity
• anaerobic

  without oxygen--> powerful and explosive movement
• threshold 


  the magnitude or intensity that must be exceeded for a certain reaction, phenomenon, result, or condition
• biomechanics 


  the study of the mechanical laws relating to the movement or structure of living organisms
• FITT (acronym)


  Frequency, Intensity, Time, Type
• FITT Principle 


  Prescribed to people to improve health
• goal setting 


  the development of an action plan designed in order to motivate and guide a person or group towards a goal
• average resting heart rate

  72bpm
• low resting heart rate is indicative of:


  a very efficient cardiovascular system
• heart rate increases


  according to the intensity of our exercise effort
• training thresholds 


  maximum --> anaerobic

  very light --> aerobic

  
• maximum heart rate (MHR) =


  220-age
• aerobic

  improves overall health
• anaerobic


  develops maximum performance and speed
• aerobic (low-moderate intensity, steady pace for an extended period of time)

  uses oxygen to help break down or metabolise energy sources to create movement (eg walking)
• anaerobic (workload that is intense and short in duration)


  relies on stored energy that can be metabolised in place of oxygen (eg sprinting)
• principles of training (progressive overload, specificity, reversibility, variety)


  helps the trainer select the correct training type and method that will improve performance
• progressive overload

  gradual increase of stress placed on the body during training aimed to result in strength gains and improvement in fitness and performance
• principle of specificity 


  sports training should be relevant and appropriate to the sport for which the individual is training
• reversibility 


  physical adaptations are lost when physical training is stopped (depending on exercise history, length and duration of training, strength and fitness levels, age)
• variety 


  ensures training sessions use multiple training types and methods --> full development of fitness
• training zones

  zone 0 (rest) (long lasting), zone 1 (moderate effort) (very long time), zone 2 (weight control), zone 3 (aerobic), zone 4 (anaerobic), zone 5 (maximum effort)

  
• 5 components of health related fitness

  cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition
• cardiovascular endurance


  the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues
• cardiovascular endurance example 


  walking the dog, swimming, biking
• muscular strength 


  the amount of force a muscle can produce in a single effort
• muscular strength examples 


  bench press, bicep curl, throwing shotput
• muscular endurance 


  how much work a certain muscle (or set of muscles) is able to accomplish over a set length of time
• muscular endurance example 


  lifting weights multiple times, push ups, situps, throwing pitches in baseball
• flexibility 


  the quality of bending easily without breaking
• flexibility examples 


  stretching, yoga, splits
• body composition 


  describes the percentages of fat, bone, water and muscle in human bodies
• body composition examples 


  height, weight, BMI
• 6 components of skill-related fitness

  power, speed, agility, coordination, balance, reaction time
• power 


  force exerted quickly (eg long jump)
• speed 


  how fast you can move (eg cycling)
• agility 


  ability to change direction quickly (tested by illinois agility test)
• coordination 


  the ability to move two or more body parts under control in a smooth and efficient way (tested by alternate hand-wall ball throw test)
• balance 


  the ability to keep your body in a state of equilibrium (eg stork stand)
• reaction time 


  the ability to respond to a stimulus quickly (eg saving a goal)