IB Sports exercise and health science Measurement evaluation
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 2. 1 Distinguish between the concepts of healthrelated fitness and performance-related (skill-related) fitness Topic 6 Measurement Sub-topics • 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 2. 1 Distinguish between the concepts of healthrelated fitness and performance-related (skill-related) fitness Topic 6 Measurement Sub-topics 1. Statistical Analysis • 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 2. 1 Distinguish between the concepts of healthrelated fitness and performance-related (skill-related) fitness Topic 6 Measurement Sub-topics • 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design 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.
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness 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 200 m swim. The legs in a marathon The arms, abdominals and quadriceps in a 2000 m rowing race. • Smyth 2 nd Ed et. al 2006
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness Topic 6 Measurement Speed Sub-topics - the ability to put body parts into motion quickly, or 1. Statistical Analysis the maximum rate that a person can move over a specific distance. 2. Components of fitness • 3. Principles of training programme design • 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness 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 1417%, 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 a consequent increase in oxygen consumption. Wesson et. al 2005
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness 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. al 2004
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 2 Outline the major components of fitness 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 2. 3 Outline the importance of specificity, accuracy reliability and validity with regard to fitness testing. 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.
IB Sports, exercise and health science Topic 6 Measurement & evaluation of human performance 6. 2. 3 Outline the importance of specificity, accuracy reliability and validity with regard to fitness testing. Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Clickview: Analysing Fitness • View and take additional notes.
IB Sports, exercise and health science Topic 6 Measurement & evaluation of human performance 6. 2. 4 Discuss the importance of study design in the context of the sport and exercise Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design 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
IB Sports, exercise and health science Topic 6 Measurement & evaluation of human performance 6. 2. 4 Discuss the importance of study design in the context of the sport and exercise Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Written Report: Design a sample sports science experiment demonstrating the use of these experimental techniques. (500 typed words)
IB Sports, exercise and health science Topic 6 Measurement & evaluation of human performance 6. 2. 5 Explain the importance of the Physical Activity Readiness Questionnaire (PAR-Q). Sub-topics 1. Statistical Analysis Read the websites below to define the PAR-Q test and explain it’s importance> 2. Components of fitness 3. Principles of training programme design http: //www. phac-aspc. gc. ca/sth-evs/english/parq. htm http: //www. ncbi. nlm. nih. gov/pubmed/1330274
IB Sports, exercise and health science Topic 6 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. Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Class Discussion/Research Activity: • • Field Tests (Joseph/Alex) Laboratory tests (David/Naveen) Sub-maximal (Louis) Maximal (Linden)
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 2. 7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) For each of the tests indicated, consider the validity, reliability and limitations of the following tests. Sub-topics 1. Statistical Analysis 2. Components of fitness • 3. Principles of training programme design • • 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.
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 2. 7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Sub-topics 1. Statistical Analysis 2. Components of fitness • Aerobic capacity: • Multistage fitness/beep test (leger test) Discuss the validity, reliability and limitations of the above test. 3. Principles of training programme design • 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.
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 2. 7 Outline and evaluate a variety of fitness tests Topic 6 Measurement (Consider the validity, reliability and limitations of the following tests) Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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.
IB Sports, exercise and health science Topic 6 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) Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • Flexibility: • Sit and reach test Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Topic 6 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) Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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. •
IB Sports, exercise and health science Topic 6 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) Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • Agility: Research the protocols/norms and implement the following test: • Illinois Agility Test (Joseph) Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Topic 6 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) Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • Strength: Research the protocols/norms and implement the following test: Hand grip dynamometer (Linden) Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Topic 6 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) Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • Speed: 40 metre sprint Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Topic 6 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) Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • Body Composition: Body Mass Index Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Topic 6 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) Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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.
IB Sports, exercise and health science Topic 6 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) Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • Body Composition: Underwater weighing http: //www. topendsports. com/testing/tests/underwa ter. htm Discuss the validity, reliability and limitations of the above test.
IB Sports, exercise and health science Topic 6 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) Sub-topics Research the protocols/norms and implement the following tests: 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design 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. •
IB Sports, exercise and health science Topic 6 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) Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Research Task: Consider process involved in the establishment of standardised norms and what cultural variations may be apparent.
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme • • • 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme 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
IB Sports, exercise and health science Topic 6 Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Sub-topics • 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design 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
IB Sports, exercise and health science Topic 6 Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Sub-topics • 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design 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
IB Sports, exercise and health science Topic 6 Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • Activity: Using this 3 step procedure outlined, design a sample warm up for the sport of your choice.
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics • 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis • Stretching activities • 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis • Stretching activities • A simple PNF technique is: • 2. Components of fitness 3. Principles of training programme design • • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis • Flexibility Training • Read and summarise the web link below. 2. Components of fitness 3. Principles of training programme design http: //www. sport-fitnessadvisor. com/flexibilitytraining. html
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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)
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • Endurance Training • Interval Training For a 20 year old: Max HR = 220 – Age =200 bpm 70% MHR = 140 bpm 80% MHR = 160 bpm Work = 4 minutes/Rest = 2 minutes 4 sets of 4 minutes @ 70% effort with 2 minutes rest in between. Stafford-Brown et. al 2007
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • Endurance Training • Interval Training For a 20 year old: Max HR = 220 – Age =200 bpm 70% MHR = 140 bpm 80% MHR = 160 bpm Work = 4 minutes/Rest = 2 minutes 4 sets of 4 minutes @ 70% effort with 2 minutes rest in between. Stafford-Brown et. al 2007
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design • 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme • 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme • 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme • Resistance Training Central to the devising of an effective weight training programme is the principle of one repetition maximum (1 RM). The 1 RM 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 1 Describe the essential elements of a general training programme • Resistance Training Maximum Strength = very high resistance, low repetition exercise. e. g. 3 sets of 2 -6 reps @ 80 -100% of 1 RM, with a full recovery (2 minutes between sets) Strength Endurance = greater repetitions, lighter load. e. g. 3 sets of 20 reps @ 50 -60% of 1 RM with a full recovery. Wesson et. al 2005
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design • 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design • Variables to apply progressive overload. • • • 3. Principles of training programme design • • • 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design • Progressive Overload relies on 4 factors: 1. Statistical Analysis 2. 2. Components of fitness 3. Principles of training programme design 3. 4. The initial workload is appropriate to the level of fitness of the subject. The amount of overload is sufficient to cause adaptation and improvement without causing the subject to feel an inability to complete the session. The overload maintains the original aims of training. 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design • 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design • 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 landbased 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design • 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design • 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design • 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 athlete may drop out of the programme if there is insufficient variety.
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design • 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 athlete may drop out of the programme if there is insufficient variety. Smyth et. al 2000
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design • 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 athlete may drop out of the programme if there is insufficient variety. Smyth et. al 2000
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design • Variety Changes to training activities and drills stimulate and challenge participants, who are therefore more likely to train at optimal levels. 3. Principles of training programme design Smyth et. al 2000
IB Sports, exercise and health science Topic 6 Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design 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
IB Sports, exercise and health science Topic 6 Measurement & evaluation of human performance 6. 3. 2 Discuss the key principles of training programme design Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design 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
IB Sports, exercise and health science Topic 6 Measurement Sub-topics 1. Statistical Analysis 2. Components of fitness 3. Principles of training programme design 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.
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