COMPONENTS OF FITNESS

The amount of oxygen that can be taken into the body and consumed . Expressed as millilitres per kilogram of body mass per minute(mlKg-1min-1).

Factors affecting VO2 max: Fitness, sex, age and physiological makeup (such as muscle fibre type etc.)

Aerobic capacity / Vo2 MAX

1. External Respiration2. Transport of O2 around the body3. Internal respiration4. Utilisation of oxygen

4 areas can affect V02 max

AGE SEX VERY POOR

POOR

AVERAGE GOOD VERY GOOD

20-29 MALE 38 39-43 44-51 52-56 57+

20-29 FEMALE 28 29-34 35-43 44-48 49+

Women have lower maximum cardiac output

Women have lower stroke volume/smaller left ventricle

Women have smaller blood volume/lower haemoglobin levels

Tidal volumes and ventilatory volumes are smaller in women

Women have higher percentage body fat

WHY THE V02 DIFFERENCES BETWEEN MEN AND WOMEN?

Physiological adaptations: • Lungs: Respiratory muscles get stronger, lung

volume increases, maximum pulmonary ventilation increases

• Heart: Myocardial hypertrophy, resting heart rate decreases

• Vascular system: Arterial walls more elastic, increased number of capillaries at muscles and lungs, blood plasma volume increases, red blood cells and

haemoglobin increase • Muscle: Mitochondria increase in size and number,

myoglobin levels increase, increase in enzyme activity, increase in muscle glycogen stores

LONG TERM EFFECTS OF AEROBIC EXERCISE

Maximal: The maximum force that can be exerted by a muscle in one single contraction.

Explosive: The ability to overcome resistance with a high speed of contraction.

Endurance: The ability to sustain a number of muscular contractions for a period of time.

STRENGTH

Maximum strength: Hand grip dynamometer

Explosive strength: Sergeant jump

Strength Endurance: Sports Coach UK sit up test

Factors affecting strength: Muscle fibre type, cross sectional area of the muscle

TYPES OF TEST

Maximum strength: resistance training Frequency: at least twice a week Intensity: 80% of maximum (1RM) Time: 3 sets of 1–7 reps Circuit training

Explosive strength: resistance training Frequency: at least twice a week Intensity: 40–75% of maximum (1RM) Time: 3 sets of 6–10 reps Plyometrics, Circuit training, interval training

Strength endurance: resistance training Frequency: at least twice a week Intensity: 40–80% of maximum (1RM) Time: 4–6 sets of 12 reps Circuit training, interval training

TYPES OF TRAINING

1. Muscle fibre type

Type IIb are the strongest fibres and can contract/relax quickly. They are therefore important for explosive and maximal strength.

2. Cross-sectional area

The cross sectional area determines the strength it can produce.

STRENGTH OF A MUSCLE WILL BE DETERMINED BY:

• Muscle cells, muscle hypertrophy (including hyperplasia)

• Increase in ATP stores • Increase in phosphocreatine stores • Increase in glycogen stores • Neural system, increased recruitment of

motor units • Better synchronisation of motor units

Physiological adaptations:

Maximum strength: ATP-PC system/Phosphocreatine

• Explosive strength: ATP-PC system/Phosphocreatine

• Strength endurance: ATP-PC and lactic acid system/Glycogen

ENERGY SYSTEMS/FOOD/FUEL

Static: The maximum range of movement at a joint with no emphasis on the speed of movement.

Dynamic: The ability to use a range of movement at a joint in the performance of a physical activity.

Name of test: Sit and reach test

FLEXIBILITY

Type of joint Shape of the bones Length and elasticity of muscle tissue Length of tendons and ligaments Elasticity of skin and amount of fat around

joint Temperature of all soft tissue Age and sex

FACTORS AFFECTING FLEXIBILITY

Active and passive static stretching, ballistic stretching and PNF

Frequency: 2–3 times a week Intensity: mild tension felt in the muscle but

no pain Time: hold stretch for 10–30 seconds,

repeat 3–5 times

Physiological adaptations: Increase length in muscle fibre and increase length in connective tissue (ligaments and tendons).

TYPES OF TRAINING