Health-Related and Performance-Related Fitness Components in Sports Science
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.1 Distinguish between the concepts of health-
related fitness and performance-related (skill-related)
fitness
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.1 Distinguish between the concepts of health-
related fitness and performance-related (skill-related)
fitness
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.1 Distinguish between the concepts of health-
related fitness and performance-related (skill-related)
fitness
Topic 6
Measurement
•
Both health and skill related are required in all
activities, but the relative importance of each
dimension may differ.
•
For example, a person may be physically suited to
tennis, possessing speed, endurance and strength
requirements, but may not possess the hand eye
coordination to strike the ball successfully. In this
instance the individual may be more suited to an
activity such as distance running that requires
fewer skill related components.
•
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Strength
•
Relates to the ability of the body to apply a force.
The recognised definition of strength is,
the
maximum force that can be developed in a muscle
or group of muscles in a single maximal
contraction.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
However, it is how we apply strength that is important in
the sporting context. Three classifications have been
identified:
•
Maximum strength: an athlete who requires a very
large force to overcome a resistance in a single
contraction e.g. weight lifting
•
Elastic strength (Power): an athlete who requires to
overcome resistance rapidly yet prepare the muscle
quickly for sequential contraction e.g. sprinting, triple
jump
•
Strength endurance: an athlete who is required to
undergo repeated contractions and withstand fatigue
e.g. rowing, swimming
•
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Local Muscle Endurance
Is the ability of a particular muscle group to keep
working at the desired level of effort for as long as
the situation demands. It is often controlled by the
body’s tolerance of the increasing levels of lactic
acid which the activity creates. It is of high
importance in:
•
The arms in a 200m swim.
•
The legs in a marathon
•
The arms, abdominals and quadriceps in a 2000m
rowing race.
•
Smyth 2
nd
Ed et.al 2006
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Speed
-
the ability to put body parts into motion quickly, or
the maximum rate that a person can move over a
specific distance.
•
It is a major factor in high intensity explosive activities such
as sprinting, vaulting in gymnastics or fast bowling in
cricket. However, it is not simply concerned with the rate at
which a person can move his/her body from A to B. It also
involves putting limbs into action rapidly, such as with the
throwing of the javelin.
•
It is genetically determined by fast twitch fibre
composition, with body mechanics and leverage also
playing a role.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Power
Is the combination of strength and speed. A
powerful movement is achieved quickly as
possible, while imparting as much strength as
possible. It is of high importance in:
•
Field events
•
Tackling in rugby or football.
•
Spike in volleyball
•
Drive in golf
•
Smyth 2
nd
Ed et.al 2006
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Cardio-respiratory fitness (aerobic
capacity)
Is dependant upon the ability of the cardiovascular system
to transport and utilise oxygen during sustained exercise. It
can be defined as:
the ability to provide and sustain energy
aerobically.
Cardio-respiratory endurance is the component of fitness
that underpins all aerobic activities which include long
distance running , cycling or swimming as well as being a
contributing factor to many other sporting situations.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Flexibility
the range of movement at a joint.
It is determined by the elasticity of ligaments and
tendons, the strength and opposition of
surrounding muscles (including antagonists) and
the shape of articulating bones.
Although it is commonly associated with gymnastics, it is in
fact a requirement in all sports since the development of
flexibility can lead to both an increase in speed and power
of muscle contraction.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Body Composition
the component parts of the body in terms of the
relative amounts of body fat compared to lean
body mass.
For the average 18 year old, men range from 14-
17%, while woman range from 24-29%. For the
athlete high body fat can result in a reduction in
muscle efficiency and contributes to greater
energy expenditure since more weight requires
more energy to move around and a consequent
increase in oxygen consumption.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Skill/motor fitness
Involves the components of fitness that are skill
related. These include speed and power, as well
as agility, balance, coordination and reaction
time.
Honeybourne et.al2004
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Agility
the ability to move and change direction and
position of the body quickly and effectively while
under control.
With reference to this definition we can see that many
factors are involved in agility, including balance,
coordination, speed and flexibility.
It is required in a range of activities from tumbling in
gymnastics to receiving balls in volleyball. Although
activities can be undertaken to improve agility,
development of this skill related component is limited.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Balance
the maintenance of the centre of mass over the
base of support. This can be while the body is
static or dynamic (moving).
It is an integral component in the effective performance of
most motor skills. In gymnastics, for example, it may be
required to perform a balanced position when performing a
handstand (static). Or when staying on feet in a rugby
tackle (dynamic).
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Coordination
the interaction of the motor and nervous systems
and is the ability to perform motor tasks
accurately and effectively.
When serving in tennis for example, the tennis player must
coordinate the toss of the ball with one hand with the
striking of the ball with the racket head at the optimum
position.
A swimmer performing breast stroke must coordinate the
pull of the arms with the strong kick phase to ensure
effective performance.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.2 Outline the major components of fitness
Topic 6
Measurement
Reaction time
the time taken to initiate a response to a given
stimulus.
The stimulus may be visual, for example, in responding to a
serve in tennis, or aural in responding to a gun in athletics
or verbal guidance from players and coaches.
Reaction time is dependant upon the ability of an individual
to process information and initiate a response by the
neuro-muscular system. It can be improved through
training.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.3 Outline the importance of specificity, accuracy
reliability and validity with regard to fitness testing.
Topic 6
Measurement
Research Task
Define the above terms and use examples from
fitness testing to demonstrate how they can be
applied and their importance in scientific
research.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.3 Outline the importance of specificity, accuracy
reliability and validity with regard to fitness testing.
Topic 6
Measurement
Clickview: Analysing Fitness
•
View and take additional notes.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.4 Discuss the importance of study design in the
context of the sport and exercise
Topic 6
Measurement
This should include a demonstration of
causality
by the inclusion of
control groups
,
randomisation
,
placebos
,
blinding
and
double-blinding
.
Read the weblinks below and define the above
terms.
http://skepdic.com/control.html
http://www.bmj.com/cgi/content/full/321/7259/504
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.4 Discuss the importance of study design in the
context of the sport and exercise
Topic 6
Measurement
Written Report:
Design a sample sports science experiment
demonstrating the use of these experimental
techniques.
(500 typed words)
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.5 Explain the importance of the Physical Activity
Readiness Questionnaire (PAR-Q).
Topic 6
Measurement
Read the websites below to define the PAR-Q test
and explain it’s importance>
http://www.phac-aspc.gc.ca/sth-evs/english/parq.htm
http://www.ncbi.nlm.nih.gov/pubmed/1330274
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.6 Discuss the advantages and disadvantages of
field, laboratory, sub-maximal testing and maximal
tests of human performance.
Topic 6
Measurement
Class Discussion/Research Activity:
•
Field Tests (Joseph/Alex)
•
Laboratory tests (David/Naveen)
•
Sub-maximal (Louis)
•
Maximal (Linden)
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
For each of the tests indicated,
consider the
validity, reliability and limitations of the following
tests.
•
For those tests indicated
, consider tests
previously completed.
•
Other tests will be administered in class by the
students as indicated.
•
Also, use the resource provided (Wesson et.al
2005) to evaluate each of the tests.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
•
Aerobic capacity:
•
Multistage fitness/beep test (leger test)
Discuss
the validity, reliability and limitations of the
above test.
•
Harvard Step Test
Discuss
the validity, reliability and limitations of the
above test. Outline the difference in protocol between
the Queens College and Harvard Step tests.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
•
Aerobic capacity:
•
Coopers 12 minute run (Alex): Research the
protocol/norms and implement the test.
Discuss
the validity, reliability and limitations
of the above test.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
•
Flexibility:
•
Sit and reach test
Discuss
the validity, reliability and limitations
of the above test.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
•
Muscle endurance:
•
Research the protocols/norms and
implement the following tests:
•
maximum sit-ups (Naveen)
•
Maximum push-ups (Louis)
•
Flexed arm hang (David)
Discuss
the validity, reliability and limitations
of the above tests.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
•
Agility:
Research the protocols/norms and implement
the following test:
•
Illinois Agility Test (Joseph)
Discuss
the validity, reliability and limitations
of the above test.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
•
Strength:
Research the protocols/norms and implement
the following test:
Hand grip dynamometer (Linden)
Discuss
the validity, reliability and limitations
of the above test.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
•
Speed:
40 metre sprint
Discuss
the validity, reliability and limitations
of the above test.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
•
Body Composition:
Body Mass Index
Discuss
the validity, reliability and limitations
of the above test.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
•
Body Composition (Alex/Joseph):
Anthropometry: Use the below site to learn
more about anthropometric testing
. Complete
a series of skin fold tests as an example.
http://www.topendsports.com/testing/anthropometr
y.htm
Discuss
the validity, reliability and limitations
of the above test.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
•
Body Composition:
Underwater weighing
http://www.topendsports.com/testing/tests/underwa
ter.htm
Discuss
the validity, reliability and limitations
of the above test.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
Research the protocols/norms and implement
the following tests:
•
Balance (Stork stand) – Naveen
•
Coordination (hand ball toss) – Linden
•
Reaction time (drop test) – Louis
•
Power (vertical jump/standing broad jump)
- David
Discuss
the validity, reliability and limitations
of the above test.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.2.7 Outline and evaluate a variety of fitness tests
(Consider the validity, reliability and limitations of the following
tests)
Topic 6
Measurement
Research Task: Consider process involved in
the establishment of standardised norms and
what cultural variations may be apparent.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
Warm Up
•
A warm up should prepare the body for
exercise. It can prevent injury and muscle
soreness and has the following physiological
benefits
:
•
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Release of adrenaline: increased speed of oxygen
delivery to the muscles.
•
Decreased viscosity of blood due to increase in muscle
temperature.
•
Increased muscle temperatures which will facilitate
enzyme activity and subsequent increased muscle
metabolism leading to breakdown of glycogen.
•
Increased temperature leading to greater extensibility
and elasticity of muscle fibres.
•
Increase speed of nerve impulse conduction.
•
Increase production of synovial fluid, improving
efficiency of joints.
•
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
To ensure the athlete gains as much from the
warm up as possible, the following stages should
be followed:
•
Step 1: Purpose to raise heart rate in order to
increase body temperature and speed of
oxygen delivery to the muscles. This can be
achieved by performing some kind of
cardiovascular exercise such as jogging.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Step 2: Now the muscle temperature has
increased, the athlete can perform some
mobility or stretching exercises. Static and
calethenic type exercises are performed where
the muscle is working over it’s full range. Push
ups, lunges, grape vine and sumo squats are
all examples.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Step 3: The final stage of a warm up should
involve a sport-specific or skill-related
component where neuromuscular mechanisms
related to the activity are worked. For
example, practicing serving in tennis, tumble
turns in swimming or shooting baskets in
basketball.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Activity: Using this 3 step procedure outlined,
design a sample warm up for the sport of your
choice.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Cool down
Following exercise a similar process must be
followed in order to prevent unnecessary
discomfort; this is a cool down.
It involves performing some kind of light
continuous activity where heart rate remains
elevated.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Cool down
The purpose is to keep metabolic activity high,
and capillaries dilated so that oxygen can be
flushed through muscle tissue, removing and
oxidising any lactic acid that remains. This will
prevent blood pooling which can cause dizziness
if exercise is stopped abruptly.
It can also limit the effects of Delayed Onset
Muscle Soreness (DOMS)
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Cool down
The final step in the cool down should be
stretching, which should hopefully facilitate and
improve flexibility as the muscles are very warm
at this stage.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Stretching activities
•
Active Stretching: The athlete performs
voluntary muscular contractions, and holds for
a period 30-60 seconds. By consciously
relaxing the muscle at the limit of the range of
motion, muscle elongation may occur
following regular contraction.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Stretching activities
Read the web link below and summarise the
findings regarding stretching in the warm up.
http://www.ask.net.au/downloads/The_Stretching_Deb
ate.pdf
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Stretching activities
•
Passive Stretching: This refers to the range of
movement achieved with an external force.
This is generally performed with the help of a
partner.
•
e.g. Proprioceptive Neuromuscular Facilitation
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Stretching activities
•
A simple PNF technique is:
•
Step 1: Move slowly to your range of movement
with a partner aiding stretch (passive stretch). Hold
for a few seconds.
•
Step 2: Just before point of discomfort, isometrically
contract the muscle being stretched for between 6 –
10 seconds.
•
Step 3: After the hold, the muscle will release,
having stimulated a golgi tendon organ (GTO)
response which causes further relaxation of muscle,
enabling further stretching.
Wession et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Flexibility Training
•
Read and summarise the web link below.
http://www.sport-fitness-
advisor.com/flexibilitytraining.html
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Endurance Training
•
Continuous Training
Is also called “steady-state” training and
involves an individual maintaining a steady
pace for a long period of time. To be effective
it needs to be done over 20 minutes and
within the aerobic training zone (70-85% Max
HR). It is useful for developing a strong base
of aerobic fitness.
Stafford-Brown et.al 2007
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Endurance Training
•
Continuous Training
The FITT Principle can be useful in designing
endurance programmes:
F = Frequency (3-4 times/week)
I = Intensity (70-85% MHR)
T = Time (20-40 minutes)
T = Type (Continuous)
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Endurance Training
•
Interval Training
Is described as having a structured period of
work followed by a structured period of rest.
When designing interval training sessions one
needs to consider how long the periods of
work are in relation to periods of rest. For
aerobic training it should be 1 or a half unit of
rest for every unit of work.
Stafford-Brown et.al 2007
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Endurance Training
•
Interval Training
For a 20 year old:
Max HR = 220 – Age =200bpm
70% MHR = 140bpm
80% MHR = 160bpm
Work = 4 minutes/Rest = 2 minutes
4 sets of 4 minutes @ 70% effort with 2 minutes rest in
between.
Stafford-Brown et.al 2007
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Endurance Training
•
Interval Training
For a 20 year old:
Max HR = 220 – Age =200bpm
70% MHR = 140bpm
80% MHR = 160bpm
Work = 4 minutes/Rest = 2 minutes
4 sets of 4 minutes @ 70% effort with 2 minutes rest in
between.
Stafford-Brown et.al 2007
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Endurance Training
•
Circuit Training
A basic circuit session should contain exercise
to improve aerobic fitness or raise the pulse
rate, exercises to work the upper body, lower
body and the core.
The session should include: warm-up; main
session; cool down; flexibility.
Stafford-Brown et.al 2007
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Endurance Training
•
Circuit Training
A basic circuit session should contain exercise
to improve aerobic fitness or raise the pulse
rate, exercises to work the upper body, lower
body and the core.
The session should include: warm-up; main
session; cool down; flexibility.
Stafford-Brown et.al 2007
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Endurance Training
•
Circuit Training
Design an aerobic circuit training session of 8
stations for 16 people to work out in pairs.
Choose a target audience and consider the
amount of space and equipment you have
available. Design a warm up and cool down
specific to the session.
Stafford-Brown et.al 2007
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Resistance Training
Strength gains are sought by many athletes
and usually occur through weight or resistance
training methods.
Resistance training can be used to develop
several components of fitness, including
strength, strength endurance and explosive
power.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Resistance Training
Which of these is stressed at a particular time
is determined by manipulating the weight or
resistance, the number of repetitions and the
number of sets.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Resistance Training
Central to the devising of an effective weight
training programme is the principle of one
repetition maximum (1RM). The 1RM is the
maximum amount of weight the performer can
lift with one repetition. Once this has been
determined for each exercise the coach can
design a programme adjusting the resistance
as a percentage of the athletes maximum lift.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.1 Describe the essential elements of
a general training programme
Topic 6
Measurement
•
Resistance Training
Maximum Strength = very high resistance, low
repetition exercise.
e.g. 3 sets of 2-6 reps @ 80-100% of 1RM,
with a full recovery (2 minutes between sets)
Strength Endurance = greater repetitions,
lighter load.
e.g. 3 sets of 20 reps @ 50-60% of 1RM with
a full recovery.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
•
Progressive overload
The human body responds to stress caused by
physical work. This adaptation is sometimes
known as a training effect. As the adaptation
takes place the body becomes comfortable
with the new workload. Subsequently
progressive overload is required to cause
further change. Otherwise a plateau in
performance levels will result.
Smyth et.al 2000
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
•
Variables to apply progressive overload.
•
Distance of the work
•
Time of the work (duration)
•
Time of recovery periods
•
Number of repetitions
•
Number of sets
•
Number of sessions/week (Frequency)
•
Amount of resistance/% MAX HR (Intensity)
•
Range of motion
Smyth et.al 2000
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
•
Progressive Overload relies on 4 factors:
1.
The initial workload is appropriate to the level of
fitness of the subject.
2.
The amount of overload is sufficient to cause
adaptation and improvement without causing the
subject to feel an inability to complete the
session.
3.
The overload maintains the original aims of
training.
4.
Not all the variables are applied at once. Rather
one or two that are most appropriate in order to
avoid physical fatigue, joint and muscle soreness.
Smyth et.al 2000
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
•
Specificity
Is the process of replicating the characteristics
of physical activity in training to ensure it
benefits performance. The 4 categories to
consider are:
1.
Muscle group used
2.
Skills performed
3.
Fitness components used
4.
Predominant energy systems used
Smyth et.al 2000
0
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
•
Specificity
e.g. For example, it would be highly
inappropriate for a swimmer to carry out the
majority of his/her training on land. Although
there are certainly benefits gained from land-
based training, the majority of the training
programme should involve pool based work.
i.e. it is specific to the demands of the sport.
Wesson et.al 2005
0
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
•
Reversibility
Also known as “regression” or detraining,
explains why performance deteriorates when
training ceases or the intensity of training
decreases for extended periods of time. Quite
simply, if you don’t use it you lose it!
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
•
Reversibility
Seven weeks of inactivity has been shown to have the
following physiological effects:
•
Significant decreases in Max oxygen uptake have
been recorded – up to 27%.
•
In particular, stroke volume and cardiac output can
decrease by up to 30%.
•
Muscle mass and strength decrease. Particular if a
limb has been immobilised due to injury/surgery.
Wesson et.al 2005
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
•
Variety
Is all about providing different activities,
formats and drills in training while still
addressing the aims of the training
programme. Training can become boring, and
the and the athlete may drop out of the
programme if there is insufficient variety.
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
•
Variety
Is all about providing different activities,
formats and drills in training while still
addressing the aims of the training
programme. Training can become boring, and
the and the athlete may drop out of the
programme if there is insufficient variety.
Smyth et.al 2000
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
•
Variety
Is all about providing different activities,
formats and drills in training while still
addressing the aims of the training
programme. Training can become boring, and
the and the athlete may drop out of the
programme if there is insufficient variety.
Smyth et.al 2000
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
•
Variety
Changes to training activities and drills
stimulate and challenge participants, who are
therefore more likely to train at optimal levels.
Smyth et.al 2000
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
Variety in training helps to decrease boredom
and make training more interesting and
enjoyable. The aim is to achieve original training
goals while maintaining interest. This can be
achieved by:
Changing the training environment
Change the training activity
Introducing competition/games/group work
Smyth et.al 2000
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.2 Discuss the key principles of
training programme design
Topic 6
Measurement
A programme of weight training could substitute
free weights for machine weights or include a
“pump” session at the gym. Even the use of
different lift angles can be useful e.g. incline
press, as this provides an alternate stimulus to
the muscle thereby promoting adaptation.
Smyth et.al 2000
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
IB
Sports,
exercise and
health science
Sub-topics
Measurement & evaluation of human
performance
6.3.3 Outline ways in which exercise
intensity can be monitored.
Research Task/Practical Task:
Outline the use of the following and design a
lab to test their validity and reliability.
•
Use of heart rate based upon it’s relationship with oxygen
uptake, i.e. target heart rate that coincides with a given
percentage of maximal oxygen uptake.
•
The Karvonen heart rate method
•
Ratings of perceived exertion (Borg scale)
Working in 2 groups of 3. Prac in gym Friday.
Topic 6
Measurement
1. Statistical
Analysis
2. Components of
fitness
3. Principles of
training
programme
design
Distinguishing between health-related and performance-related fitness components is crucial in understanding how fitness impacts success in sports. Health-related factors are physiologically based, influencing an individual's ability to meet physical demands, while skill-related factors are based on the neuromuscular system, impacting specific skill performance. Both dimensions are essential in all activities, with varying importance depending on the sport. This distinction helps in developing tailored training programs for optimal performance.
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IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.1 Distinguish between the concepts of health- related fitness and performance-related (skill-related) fitness Topic 6 Measurement The components of fitness relate to the requirements of a given sporting activity, and can help to explain success or failure in sport. A distinction can be made between components that are generally considered to be health related (health benefits may be gained through improvements in these components), and those that are skill related, although both will affect performance in sport. Wesson et.al 2005 The components of fitness relate to the requirements of a given sporting activity, and can help to explain success or failure in sport. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness A distinction can be made between components that are generally considered to be health related (health benefits may be gained through improvements in these components), and those that are skill related, although both will affect performance in sport. 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.1 Distinguish between the concepts of health- related fitness and performance-related (skill-related) fitness Topic 6 Measurement Health related factors are physiologically based and determine the ability of an individual to meet the physical demands of the activity. Skill related factors are based upon the neuromuscular system and determine how successful a person can perform a specific skill. Wesson et.al 2005 Sub-topics Health related factors are physiologically based and determine the ability of an individual to meet the physical demands of the activity. 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness Skill related factors are based upon the neuromuscular system and determine how successful a person can perform a specific skill. 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.1 Distinguish between the concepts of health- related fitness and performance-related (skill-related) fitness Topic 6 Measurement Both health and skill related are required in all activities, but the relative importance of each dimension may differ. For example, a person may be physically suited to tennis, possessing speed, endurance and strength requirements, but may not possess the hand eye coordination to strike the ball successfully. In this instance the individual may be more suited to an activity such as distance running that requires fewer skill related components. Wesson et.al 2005 Both health and skill related are required in all activities, but the relative importance of each dimension may differ. For example, a person may be physically suited to tennis, possessing speed, endurance and strength requirements, but may not possess the hand eye coordination to strike the ball successfully. In this instance the individual may be more suited to an activity such as distance running that requires fewer skill related components. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Strength Relates to the ability of the body to apply a force. The recognised definition of strength is, the maximum force that can be developed in a muscle or group of muscles in a single maximal contraction. Strength Sub-topics 1. Statistical Analysis 1. Statistical Analysis Relates to the ability of the body to apply a force. The recognised definition of strength is, the maximum force that can be developed in a muscle or group of muscles in a single maximal contraction. 2. Components of fitness 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement However, it is how we apply strength that is important in the sporting context. Three classifications have been identified: Maximum strength: an athlete who requires a very large force to overcome a resistance in a single contraction e.g. weight lifting Elastic strength (Power): an athlete who requires to overcome resistance rapidly yet prepare the muscle quickly for sequential contraction e.g. sprinting, triple jump Strength endurance: an athlete who is required to undergo repeated contractions and withstand fatigue e.g. rowing, swimming Wesson et.al 2005 However, it is how we apply strength that is important in the sporting context. Three classifications have been identified: Maximum strength: an athlete who requires a very large force to overcome a resistance in a single contraction e.g. weight lifting Elastic strength (Power): an athlete who requires to overcome resistance rapidly yet prepare the muscle quickly for sequential contraction e.g. sprinting, triple jump Strength endurance: an athlete who is required to undergo repeated contractions and withstand fatigue e.g. rowing, swimming Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Local Muscle Endurance Is the ability of a particular muscle group to keep working at the desired level of effort for as long as the situation demands. It is often controlled by the body s tolerance of the increasing levels of lactic acid which the activity creates. It is of high importance in: The arms in a 200m swim. The legs in a marathon The arms, abdominals and quadriceps in a 2000m rowing race. Smyth 2nd Ed et.al 2006 Local Muscle Endurance Is the ability of a particular muscle group to keep working at the desired level of effort for as long as the situation demands. It is often controlled by the body s tolerance of the increasing levels of lactic acid which the activity creates. It is of high importance in: The arms in a 200m swim. The legs in a marathon The arms, abdominals and quadriceps in a 2000m rowing race. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Smyth 2nd Ed et.al 2006
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Speed - the ability to put body parts into motion quickly, or the maximum rate that a person can move over a specific distance. It is a major factor in high intensity explosive activities such as sprinting, vaulting in gymnastics or fast bowling in cricket. However, it is not simply concerned with the rate at which a person can move his/her body from A to B. It also involves putting limbs into action rapidly, such as with the throwing of the javelin. It is genetically determined by fast twitch fibre composition, with body mechanics and leverage also playing a role. Wesson et.al 2005 Speed - the ability to put body parts into motion quickly, or the maximum rate that a person can move over a specific distance. It is a major factor in high intensity explosive activities such as sprinting, vaulting in gymnastics or fast bowling in cricket. However, it is not simply concerned with the rate at which a person can move his/her body from A to B. It also involves putting limbs into action rapidly, such as with the throwing of the javelin. It is genetically determined by fast twitch fibre composition, with body mechanics and leverage also playing a role. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Power Is the combination of strength and speed. A powerful movement is achieved quickly as possible, while imparting as much strength as possible. It is of high importance in: Field events Tackling in rugby or football. Spike in volleyball Drive in golf Smyth 2nd Ed et.al 2006 Power Is the combination of strength and speed. A powerful movement is achieved quickly as possible, while imparting as much strength as possible. It is of high importance in: Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Field events Tackling in rugby or football. Spike in volleyball Drive in golf Smyth 2nd Ed et.al 2006
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Cardio-respiratory fitness (aerobic capacity) Is dependant upon the ability of the cardiovascular system to transport and utilise oxygen during sustained exercise. It can be defined as: the ability to provide and sustain energy aerobically. Cardio-respiratory endurance is the component of fitness that underpins all aerobic activities which include long distance running , cycling or swimming as well as being a contributing factor to many other sporting situations. Wesson et.al 2005 Cardio-respiratory fitness (aerobic capacity) Is dependant upon the ability of the cardiovascular system to transport and utilise oxygen during sustained exercise. It can be defined as: the ability to provide and sustain energy aerobically. Cardio-respiratory endurance is the component of fitness that underpins all aerobic activities which include long distance running , cycling or swimming as well as being a contributing factor to many other sporting situations. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Flexibility the range of movement at a joint. It is determined by the elasticity of ligaments and tendons, the strength and opposition of surrounding muscles (including antagonists) and the shape of articulating bones. Although it is commonly associated with gymnastics, it is in fact a requirement in all sports since the development of flexibility can lead to both an increase in speed and power of muscle contraction. Wesson et.al 2005 Flexibility the range of movement at a joint. It is determined by the elasticity of ligaments and tendons, the strength and opposition of surrounding muscles (including antagonists) and the shape of articulating bones. Although it is commonly associated with gymnastics, it is in fact a requirement in all sports since the development of flexibility can lead to both an increase in speed and power of muscle contraction. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Body Composition the component parts of the body in terms of the relative amounts of body fat compared to lean body mass. For the average 18 year old, men range from 14-17%, while woman range from 24-29%. For the athlete high body fat can result in a reduction in muscle efficiency and contributes to greater energy expenditure since more weight requires more energy to move around and a consequent increase in oxygen consumption. Wesson et.al 2005 Body Composition the component parts of the body in terms of the relative amounts of body fat compared to lean body mass. For the average 18 year old, men range from 14- 17%, while woman range from 24-29%. For the athlete high body fat can result in a reduction in muscle efficiency and contributes to greater energy expenditure since more weight requires more energy to move around and a consequent increase in oxygen consumption. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Skill/motor fitness Involves the components of fitness that are skill related. These include speed and power, as well as agility, balance, coordination and reaction time. Honeybourne et.al2004 Skill/motor fitness Sub-topics Involves the components of fitness that are skill related. These include speed and power, as well as agility, balance, coordination and reaction time. 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Honeybourne et.al2004
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Agility the ability to move and change direction and position of the body quickly and effectively while under control. With reference to this definition we can see that many factors are involved in agility, including balance, coordination, speed and flexibility. It is required in a range of activities from tumbling in gymnastics to receiving balls in volleyball. Although activities can be undertaken to improve agility, development of this skill related component is limited. Wesson et.al 2005 Agility the ability to move and change direction and position of the body quickly and effectively while under control. With reference to this definition we can see that many factors are involved in agility, including balance, coordination, speed and flexibility. It is required in a range of activities from tumbling in gymnastics to receiving balls in volleyball. Although activities can be undertaken to improve agility, development of this skill related component is limited. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Balance the maintenance of the centre of mass over the base of support. This can be while the body is static or dynamic (moving). It is an integral component in the effective performance of most motor skills. In gymnastics, for example, it may be required to perform a balanced position when performing a handstand (static). Or when staying on feet in a rugby tackle (dynamic). Wesson et.al 2005 Balance the maintenance of the centre of mass over the base of support. This can be while the body is static or dynamic (moving). It is an integral component in the effective performance of most motor skills. In gymnastics, for example, it may be required to perform a balanced position when performing a handstand (static). Or when staying on feet in a rugby tackle (dynamic). Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Coordination the interaction of the motor and nervous systems and is the ability to perform motor tasks accurately and effectively. When serving in tennis for example, the tennis player must coordinate the toss of the ball with one hand with the striking of the ball with the racket head at the optimum position. A swimmer performing breast stroke must coordinate the pull of the arms with the strong kick phase to ensure effective performance. Wesson et.al 2005 Coordination the interaction of the motor and nervous systems and is the ability to perform motor tasks accurately and effectively. When serving in tennis for example, the tennis player must coordinate the toss of the ball with one hand with the striking of the ball with the racket head at the optimum position. A swimmer performing breast stroke must coordinate the pull of the arms with the strong kick phase to ensure effective performance. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.2 Outline the major components of fitness Topic 6 Measurement Reaction time the time taken to initiate a response to a given stimulus. The stimulus may be visual, for example, in responding to a serve in tennis, or aural in responding to a gun in athletics or verbal guidance from players and coaches. Reaction time is dependant upon the ability of an individual to process information and initiate a response by the neuro-muscular system. It can be improved through training. Wesson et.al 2005 Reaction time the time taken to initiate a response to a given stimulus. The stimulus may be visual, for example, in responding to a serve in tennis, or aural in responding to a gun in athletics or verbal guidance from players and coaches. Reaction time is dependant upon the ability of an individual to process information and initiate a response by the neuro-muscular system. It can be improved through training. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.3 Outline the importance of specificity, accuracy reliability and validity with regard to fitness testing. Topic 6 Measurement Research Task Define the above terms and use examples from fitness testing to demonstrate how they can be applied and their importance in scientific research. Research Task Sub-topics 1. Statistical Analysis 1. Statistical Analysis Define the above terms and use examples from fitness testing to demonstrate how they can be applied and their importance in scientific research. 2. Components of fitness 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.3 Outline the importance of specificity, accuracy reliability and validity with regard to fitness testing. Topic 6 Measurement Clickview: Analysing Fitness View and take additional notes. Sub-topics 1. Statistical Analysis 1. Statistical Analysis Clickview: Analysing Fitness 2. Components of fitness View and take additional notes. 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.4 Discuss the importance of study design in the context of the sport and exercise Topic 6 Measurement This should include a demonstration of causality by the inclusion of control groups, randomisation, placebos, blinding and double-blinding. Read the weblinks below and define the above terms. http://skepdic.com/control.html http://www.bmj.com/cgi/content/full/321/7259/504 Sub-topics This should include a demonstration of causality by the inclusion of control groups, randomisation, placebos, blinding and double-blinding. 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Read the weblinks below and define the above terms. http://skepdic.com/control.html http://www.bmj.com/cgi/content/full/321/7259/504
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.4 Discuss the importance of study design in the context of the sport and exercise Topic 6 Measurement Written Report: Design a sample sports science experiment demonstrating the use of these experimental techniques. (500 typed words) Sub-topics Written Report: Design a sample sports science experiment demonstrating the use of these experimental techniques. (500 typed words) 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.5 Explain the importance of the Physical Activity Readiness Questionnaire (PAR-Q). Topic 6 Measurement Read the websites below to define the PAR-Q test and explain it s importance> http://www.phac-aspc.gc.ca/sth-evs/english/parq.htm http://www.ncbi.nlm.nih.gov/pubmed/1330274 Sub-topics Read the websites below to define the PAR-Q test and explain it s importance> 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness http://www.phac-aspc.gc.ca/sth-evs/english/parq.htm 3. Principles of training programme design http://www.ncbi.nlm.nih.gov/pubmed/1330274
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.6 Discuss the advantages and disadvantages of field, laboratory, sub-maximal testing and maximal tests of human performance. Class Discussion/Research Activity: Topic 6 Measurement Class Discussion/Research Activity: Field Tests (Joseph/Alex) Laboratory tests (David/Naveen) Sub-maximal (Louis) Maximal (Linden) Sub-topics 1. Statistical Analysis 1. Statistical Analysis Field Tests (Joseph/Alex) Laboratory tests (David/Naveen) Sub-maximal (Louis) Maximal (Linden) 2. Components of fitness 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests (Consider the validity, reliability and limitations of the following tests) Topic 6 Measurement For each of the tests indicated, consider the validity, reliability and limitations of the following tests. For those tests indicated , consider tests previously completed. Other tests will be administered in class by the students as indicated. Also, use the resource provided (Wesson et.al 2005) to evaluate each of the tests. For each of the tests indicated, consider the validity, reliability and limitations of the following tests. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 600px-Green_tick 2. Components of fitness For those tests indicated previously completed. Other tests will be administered in class by the students as indicated. Also, use the resource provided (Wesson et.al 2005) to evaluate each of the tests. , consider tests 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Aerobic capacity: Aerobic capacity: Multistage fitness/beep test (leger test) Discuss the validity, reliability and limitations of the above test. Harvard Step Test Discuss the validity, reliability and limitations of the above test. Outline the difference in protocol between the Queens College and Harvard Step tests. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 600px-Green_tick 600px-Green_tick Multistage fitness/beep test (leger test) Discuss the validity, reliability and limitations of the above test. Harvard Step Test Discuss the validity, reliability and limitations of the above test. Outline the difference in protocol between the Queens College and Harvard Step tests. 2. Components of fitness 3. Principles of training programme design 600px-Green_tick
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Aerobic capacity: Aerobic capacity: Coopers 12 minute run (Alex): Research the protocol/norms and implement the test. Discuss the validity, reliability and limitations of the above test. Sub-topics 1. Statistical Analysis 1. Statistical Analysis Coopers 12 minute run (Alex): Research the protocol/norms and implement the test. Discuss the validity, reliability and limitations of the above test. 2. Components of fitness 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Flexibility: Flexibility: Sit and reach test Discuss the validity, reliability and limitations of the above test. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 600px-Green_tick Sit and reach test 2. Components of fitness 3. Principles of training programme design Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Muscle endurance: Muscle endurance: Research the protocols/norms and implement the following tests: maximum sit-ups (Naveen) Maximum push-ups (Louis) Flexed arm hang (David) Discuss the validity, reliability and limitations of the above tests. Sub-topics 1. Statistical Analysis 1. Statistical Analysis Research the protocols/norms and implement the following tests: maximum sit-ups (Naveen) Maximum push-ups (Louis) Flexed arm hang (David) Discuss the validity, reliability and limitations of the above tests. 2. Components of fitness 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Agility: Agility: Research the protocols/norms and implement the following test: Illinois Agility Test (Joseph) Discuss the validity, reliability and limitations of the above test. Sub-topics 1. Statistical Analysis 1. Statistical Analysis Research the protocols/norms and implement the following test: Illinois Agility Test (Joseph) 2. Components of fitness 3. Principles of training programme design Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Strength: Strength: Research the protocols/norms and implement the following test: Hand grip dynamometer (Linden) Discuss the validity, reliability and limitations of the above test. Sub-topics 1. Statistical Analysis 1. Statistical Analysis Research the protocols/norms and implement the following test: Hand grip dynamometer (Linden) 2. Components of fitness 3. Principles of training programme design Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Speed: Speed: 40 metre sprint Discuss the validity, reliability and limitations of the above test. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 600px-Green_tick 40 metre sprint 2. Components of fitness 3. Principles of training programme design Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Body Composition: Body Composition: Body Mass Index Discuss the validity, reliability and limitations of the above test. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 600px-Green_tick Body Mass Index 2. Components of fitness 3. Principles of training programme design Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Body Composition (Alex/Joseph): Body Composition (Alex/Joseph): Anthropometry: Use the below site to learn more about anthropometric testing. Complete a series of skin fold tests as an example. http://www.topendsports.com/testing/anthropometry.htm Discuss the validity, reliability and limitations of the above test. Sub-topics 1. Statistical Analysis Anthropometry: Use the below site to learn more about anthropometric testing . Complete a series of skin fold tests as an example. http://www.topendsports.com/testing/anthropometr y.htm Discuss the validity, reliability and limitations of the above test. 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Body Composition: Body Composition: Underwater weighing http://www.topendsports.com/testing/tests/underwater.htm Discuss the validity, reliability and limitations of the above test. Sub-topics 1. Statistical Analysis Underwater weighing 1. Statistical Analysis 2. Components of fitness http://www.topendsports.com/testing/tests/underwa ter.htm 3. Principles of training programme design Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Research the protocols/norms and implement the following tests: Research the protocols/norms and implement the following tests: Balance (Stork stand) Naveen Coordination (hand ball toss) Linden Reaction time (drop test) Louis Power (vertical jump/standing broad jump) - David Discuss the validity, reliability and limitations of the above test. Sub-topics 1. Statistical Analysis 1. Statistical Analysis Balance (Stork stand) Naveen Coordination (hand ball toss) Linden Reaction time (drop test) Louis Power (vertical jump/standing broad jump) - David Discuss the validity, reliability and limitations of the above test. 2. Components of fitness 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.2.7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Research Task: Consider process involved in the establishment of standardised norms and what cultural variations may be apparent. Sub-topics Research Task: Consider process involved in the establishment of standardised norms and what cultural variations may be apparent. 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Warm Up A warm up should prepare the body for exercise. It can prevent injury and muscle soreness and has the following physiological benefits: Wesson et.al 2005 Warm Up Sub-topics 1. Statistical Analysis 1. Statistical Analysis A warm up should prepare the body for exercise. It can prevent injury and muscle soreness and has the following physiological benefits : 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Release of adrenaline: increased speed of oxygen delivery to the muscles. Decreased viscosity of blood due to increase in muscle temperature. Increased muscle temperatures which will facilitate enzyme activity and subsequent increased muscle metabolism leading to breakdown of glycogen. Increased temperature leading to greater extensibility and elasticity of muscle fibres. Increase speed of nerve impulse conduction. Increase production of synovial fluid, improving efficiency of joints. Wesson et.al 2005 Release of adrenaline: increased speed of oxygen delivery to the muscles. Decreased viscosity of blood due to increase in muscle temperature. Increased muscle temperatures which will facilitate enzyme activity and subsequent increased muscle metabolism leading to breakdown of glycogen. Increased temperature leading to greater extensibility and elasticity of muscle fibres. Increase speed of nerve impulse conduction. Increase production of synovial fluid, improving efficiency of joints. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement To ensure the athlete gains as much from the warm up as possible, the following stages should be followed: Step 1: Purpose to raise heart rate in order to increase body temperature and speed of oxygen delivery to the muscles. This can be achieved by performing some kind of cardiovascular exercise such as jogging. Wesson et.al 2005 To ensure the athlete gains as much from the warm up as possible, the following stages should be followed: Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness Step 1: Purpose to raise heart rate in order to increase body temperature and speed of oxygen delivery to the muscles. This can be achieved by performing some kind of cardiovascular exercise such as jogging. 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Step 2: Now the muscle temperature has increased, the athlete can perform some mobility or stretching exercises. Static and calethenic type exercises are performed where the muscle is working over it s full range. Push ups, lunges, grape vine and sumo squats are all examples. Wesson et.al 2005 Sub-topics Step 2: Now the muscle temperature has increased, the athlete can perform some mobility or stretching exercises. Static and calethenic type exercises are performed where the muscle is working over it s full range. Push ups, lunges, grape vine and sumo squats are all examples. 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Step 3: The final stage of a warm up should involve a sport-specific or skill-related component where neuromuscular mechanisms related to the activity are worked. For example, practicing serving in tennis, tumble turns in swimming or shooting baskets in basketball. Wesson et.al 2005 Sub-topics Step 3: The final stage of a warm up should involve a sport-specific or skill-related component where neuromuscular mechanisms related to the activity are worked. For example, practicing serving in tennis, tumble turns in swimming or shooting baskets in basketball. 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Activity: Using this 3 step procedure outlined, design a sample warm up for the sport of your choice. Sub-topics 1. Statistical Analysis 1. Statistical Analysis Activity: Using this 3 step procedure outlined, design a sample warm up for the sport of your choice. 2. Components of fitness 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Cool down Following exercise a similar process must be followed in order to prevent unnecessary discomfort; this is a cool down. It involves performing some kind of light continuous activity where heart rate remains elevated. Wesson et.al 2005 Sub-topics Cool down Following exercise a similar process must be followed in order to prevent unnecessary discomfort; this is a cool down. It involves performing some kind of light continuous activity where heart rate remains elevated. 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Cool down The purpose is to keep metabolic activity high, and capillaries dilated so that oxygen can be flushed through muscle tissue, removing and oxidising any lactic acid that remains. This will prevent blood pooling which can cause dizziness if exercise is stopped abruptly. It can also limit the effects of Delayed Onset Muscle Soreness (DOMS) Wesson et.al 2005 Cool down The purpose is to keep metabolic activity high, and capillaries dilated so that oxygen can be flushed through muscle tissue, removing and oxidising any lactic acid that remains. This will prevent blood pooling which can cause dizziness if exercise is stopped abruptly. It can also limit the effects of Delayed Onset Muscle Soreness (DOMS) Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Cool down The final step in the cool down should be stretching, which should hopefully facilitate and improve flexibility as the muscles are very warm at this stage. Wesson et.al 2005 Cool down The final step in the cool down should be stretching, which should hopefully facilitate and improve flexibility as the muscles are very warm at this stage. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Stretching activities Active Stretching: The athlete performs voluntary muscular contractions, and holds for a period 30-60 seconds. By consciously relaxing the muscle at the limit of the range of motion, muscle elongation may occur following regular contraction. Wesson et.al 2005 Stretching activities Active Stretching: The athlete performs voluntary muscular contractions, and holds for a period 30-60 seconds. By consciously relaxing the muscle at the limit of the range of motion, muscle elongation may occur following regular contraction. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wesson et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Stretching activities Read the web link below and summarise the findings regarding stretching in the warm up. http://www.ask.net.au/downloads/The_Stretching_Debate.pdf Stretching activities Read the web link below and summarise the findings regarding stretching in the warm up. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design http://www.ask.net.au/downloads/The_Stretching_Deb ate.pdf
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Stretching activities Passive Stretching: This refers to the range of movement achieved with an external force. This is generally performed with the help of a partner. e.g. Proprioceptive Neuromuscular Facilitation Stretching activities Passive Stretching: This refers to the range of movement achieved with an external force. This is generally performed with the help of a partner. e.g. Proprioceptive Neuromuscular Facilitation Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Stretching activities A simple PNF technique is: Step 1: Move slowly to your range of movement with a partner aiding stretch (passive stretch). Hold for a few seconds. Step 2: Just before point of discomfort, isometrically contract the muscle being stretched for between 6 10 seconds. Step 3: After the hold, the muscle will release, having stimulated a golgi tendon organ (GTO) response which causes further relaxation of muscle, enabling further stretching. Wession et.al 2005 Stretching activities A simple PNF technique is: Step 1: Move slowly to your range of movement with a partner aiding stretch (passive stretch). Hold for a few seconds. Step 2: Just before point of discomfort, isometrically contract the muscle being stretched for between 6 10 seconds. Step 3: After the hold, the muscle will release, having stimulated a golgi tendon organ (GTO) response which causes further relaxation of muscle, enabling further stretching. Sub-topics 1. Statistical Analysis 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Wession et.al 2005
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Flexibility Training Read and summarise the web link below. http://www.sport-fitness-advisor.com/flexibilitytraining.html Flexibility Training Sub-topics 1. Statistical Analysis 1. Statistical Analysis Read and summarise the web link below. 2. Components of fitness http://www.sport-fitness- advisor.com/flexibilitytraining.html 3. Principles of training programme design
IB Sports, exercise and health science Measurement & evaluation of human performance Topic 6 Measurement 6.3.1 Describe the essential elements of a general training programme Topic 6 Measurement Endurance Training Continuous Training Is also called steady-state training and involves an individual maintaining a steady pace for a long period of time. To be effective it needs to be done over 20 minutes and within the aerobic training zone (70-85% Max HR). It is useful for developing a strong base of aerobic fitness. Stafford-Brown et.al 2007 Endurance Training Sub-topics 1. Statistical Analysis 1. Statistical Analysis Continuous Training Is also called steady-state training and involves an individual maintaining a steady pace for a long period of time. To be effective it needs to be done over 20 minutes and within the aerobic training zone (70-85% Max HR). It is useful for developing a strong base of aerobic fitness. 2. Components of fitness 3. Principles of training programme design Stafford-Brown et.al 2007
