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Health Related Fitness Components (BODY COMPOSITION (FACTORS AFFECTING:…
Health Related Fitness Components
AEROBIC POWER
Aerobic power relies on the efficient availability of oxygen made possible by the respiratory and cardiovascular systems
The maximum rate of energy production from the aerobic energy system
The aerobic system is the predominant energy supplier for all team sports, middle distance and endurance events
FACTORS AFFECTING:
Healthy lungs and respiratory muscles:
Will allow for efficient breathing and lung diffusion
Size of heart:
An aerobically trained athlete will have a larger left ventricle and increased stroke volume
Cardiac Output
: Increased cardiac output will improve aerobic power due to increased delivery of blood and therefore O2 and nutrients
• HEART RATE X STROKE VOLUME = CARDIAC OUTPUT
Fibre type:
A greater % of slow- twitch fibres will increase VO2 Max
Blood volume:
Aerobic training increases blood volume
Haemoglobin levels:
Allow for increased oxygen carrying capacity
Elasticity of blood vessels:
Vasodilation of elastic blood vessels will increase blood flow to working muscles and therefore increase delivery of O2 and nutrients
Gender:
Males generally have higher levels of aerobic power mostly due to a higher cardiac output
Number and size of mitochondria:
Increase aerobic respiration
Age:
Can peak around age 30 and may deteriorate after this age due to decrease in max HR, stroke volume and extraction of O2
MUSCULAR STRENGTH
The maximum amount of force that a muscle can exert against some form of resistance in a single effort
Contracting muscles develop tension while shortening, lengthening or staying the same length
External loads placed on muscles, and the force developed by muscle fibres, act as opposing forces
FACTORS AFFECTING
Types of muscle actions
ISOINERTIAL: load or resistance against the muscle is constant throughout the motion
Concentric – muscle length shortens, external load is less than the force developed in the muscle
Eccentric – muscle length increases, external load is greater than the force developed in the muscle
ISOMETRIC: muscle length remains unchanged, external load equals the force developed in the muscle
ISOKINETIC: the resistance changes according to joint angle (requires a special machine to allow maximum contractions through the full range of movement
Muscle size and Fibre Arrangement
Greater cross sectional area - greater the force
Parallel – fibres are parallel to the long axis of the muscle and when the fibres contract together the entire muscle shortens by the same amount. Suited to faster less forceful contractions
Convergent – Fibres are spread over a broad area, but all the fibres converge at one common attachment site. Convergent muscle fibres pull in different directions.
Pennate – Fibres are arranged at an angle to the long axis of the muscle, this increases the tendon insertion points and therefore the force of the contraction as there are so many attachment points to increase the amount of force produced
Muscle Fibre Types:
Type 1 (slow oxidative) and Type 2 (fast oxidative)
Fibres and Contractions
: Individuals are a mixture of three types of muscle fibres, but their proportions vary depending on the actions of that muscle. Weak contractions (type I) and stronger contractions (type IIa)
Length Tension Relationship:
Muscles are in a stretched state at rest which maximises the ability of the muscle to contract when stimulated. If the length of the muscle is shorter or longer than resting length of muscle contraction is reduced.
Speed of Contraction:
CONCENTRIC CONTRACTION - as the velocity increases the force decreases
ECCENTRIC CONTRACTION - as the velocity increases there is an increase in force followed by a plateau
At zero velocity the muscle is contracting isometrically and can produce a significant amount of force
Age and Gender:
Strength increases from early childhood through adolescence to adulthood in both genders. Until puberty increases in muscular strength are similar for boys and girls - but due to males having increased levels of testosterone they develop more muscle mass and cross-sectional area than females resulting in greater overall strength in males
BODY COMPOSITION
Percentage of fat, muscle and bone in the body
Fat Free Mass - this consists of bones, muscles, connective tissue, organs, teeth and water
Essential fat - for the body to function normally and healthily a certain amount of body fat id required. For women the average amount of essential fat is 12% of bodyweight and for men is 3%
Excess body fat hinders sport performance
Sport specific body shapes and sizes will be advantageous in certain sports
FACTORS AFFECTING:
Age:
As age increases, so does the likelihood of higher body fat content and decreased muscle mass
Gender:
Males are more likely to have higher levels of muscle mass
Diet and physical activity levels:
Energy output should be greater than energy input to avoid increases in body fat
FLEXIBILITY
Ability to move joints or muscles through their full-range of motion it reflects the ability of the muscles and tissues to stretch
Static: range of motion under stationary conditions
Dynamic - resistance to motion in a joint
FACTORS AFFECTING
Joint Structure:
Type of joint can determine number of directions movement is allowed in
Soft Tissue Structures:
Provide resistance to movement
Body and Muscle Temperature:
Increasing the muscle and body temperature increases elasticity of muscles and thus improves flexibility of joints
Age & Gender:
Flexibility decreases with age as connective tissue lose elasticity, females tend to be more flexible
MUSCULAR ENDURANCE
Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than-maximum resistance for an extended period of time
FACTORS AFFECTING
Capacity to delay onset of fatigue
due to: fuel depletion, metabolic by-products and thermoregulation
Muscle fibre type
: Fast twitch fibres high levels of fatigue - low endurance capacity and Slow twitch muscle fibres low levels of fatigue - high endurance capacity
Gender:
Males generally have greater increased VO2 Max and muscular strength resulting in increased endurance