IB SEHS Topic 6

Describe the essential elements of a general training program

1. Warm up and stretching should be included in a general training program and should be the first thing done, before the main even is carried out. This is because the warm up prepares the body for the more strenuous exercise that is about ready to occur. To do this the warm up increase you heart rate and breathing rate and warms the body up. 2. A general training program should also include a cool down as to slowly reduce the intensity of the activity done as the main event. This slow decline from an endurance activity helps prevent muscle soreness due to a build up of the bye product of lactic acid. To maintain the flexibility and help keep muscles loose the cool down should also include stretching activities. 3. A general training program should also include recreational activities to keep the performer enjoying sport and keeping relaxed an healthy. Doing these sorts of activities contributes to a both better physical and mental wellbeing.

Explain how the standard deviation is useful for comparing the means and the spread of data between two or more samples

A small standard deviation indicates that the data is clustered closely around the mean value. Conversely, a large standard deviation indicates wider spread around the mean.

Outline a fitness test for a tennis player to asses the following: Strength

A tennis player could use a hand grip dynamometer to measure their hand strength, which is vital in tennis for a strong and accurate grip of the racket. The test measures the maximum grip strength of the hand and forearm muscles and is tested three times, with rest in between, so that an average of the trials can be obtained for more accurate results.

Outline the importance of the PAR-Q

Assesses the readiness for an individual to partake in a general training program

Discuss the importance of study design in the context of sport and exercise sciences.

Causality in experimental results by the inclusion of: control in groups randomization placebos blinding and double-blinding statistical analysis

outline the meaning of coefficient variation

Coefficient variation is the ratio of the standard deviation to the mean expressed as a percentage.

outline the major components of fitness

Health-related body composition (endomorph, ectomorph, mesomoprh - percentage of the body that is fat, muscle, or bone_ cardio-respiratory fitness (aerobic capacity) flexibility (range of movement possible at a joint) muscular endurance (the ability for your muscles to be used for long periods of time) strength (the ability for your muscles to exert large amounts of force) Used in every day life, needed to survive. Skill related agility balance coordination power reaction time speed Specialized components, needed more during sport events. Some components of performance-related fitness could become health-related for certain group such as the elderly suffering from hypo-kinetic diseases.

Discuss how overload and progression can be used to maximize the effectiveness of a sprinter's weight training program.

Overload is the concept of making the weights that the sprinter is using are heavy enough to cause stress on the muscles being worked. The sprinter may be working on leg muscles to increase their power for the start of the sprint. Here they may be using the leg press machine, where they must be careful to apply overload, but not to the extent of causing injury because of an unmanageable weight. This weight will increase with the concept of progression, where, when an adaptation due to training has occurred, the weight goes up gradually to continually apply stress on the sprinter and to move the training and results of hypertrophy due to these two concepts forward. Progression also avoids overtraining as it only allows the reps and sets, or weight to be increased gradually in line with the improvements the participant has made. Following these two concepts maximize the effectiveness of the weight training program for the sprinter as it allows the most rapid form of an increase in fitness without risk of injury.

Standard deviation

Standard deviation is used to summarize the spread of values around the mean, and that within a normal distribution approximately 68% and 95% fall within + or - 1 or 2 standard deviation points respectively.

Evaluate the multistage fitness test as a test of cardio-respiratory fitness for use with long distance runners and games players.

The MSFT measure cardiorespiratory fitness by slowly increasing the speed at which participants must run a set distance, which slowly builds up to sprinting. The build up to a sprint is especially beneficial for a games player, like a footballer, as late on in the game after already lots of running, they must sprint to defend a break that the other team has gained in order to prevent a goal. The MSFT is a test that can be administered to many participants at once so a coach can test his entire team together to easily compare individuals players. The constant sprint, stop, turn aspect of the MSFT adds a sense of agility and ecological validity as again this type of movement would be seen often in a games sport such as a football game where the player sprints for the ball, turns and passes to another player. As the MSFT predominately measures sprinting, it is not as useful for long distance runners who usually maintain a continuos pace for the majority of the race. However, the sprinting can be good for the beginnings and ends of a long distance race, and the MSFT especially caters to the end of the race which pushes you to sprint although exhausted. The MSFT also measures mental endurance which is helpful to long distance runners as throughout the race they must continue to be motivated and maintain or increase their pace. The test itself is easily measurable and is widely done so many comparison and average tables are available. It is inexpensive to administer and easy to set up, however, the duration of the test takes a long time and can be seen as a limitation. The test if done properly is a test of maximal anaerobic capacity, and can therefore be dangerous to participants despite offering accurate results.

Distinguish between the concepts of health-related fitness and performance-related fitness.

The components that make up health-related fitness are: muscular strength, muscular endurance, flexibility, body composition and cardiovascular endurance. The components forming performance-related fitness are: speed, power, agility, balance, reaction time, and coordination. The concept of HRF is that each of the components are required to a certain extent for day to day activity. You would need cardiovascular endurance to make the walk up the stairs to get to work for example. The focus of HRF is to improve the overall health of an individual. Although the components of HRF are also requires in sport, the way in which HRF and PRF differ are that the components of PRF are required for specific sports. Not all the sports need all the PRF components. Whereas a sprinters main component would be speed and not agility, a tennis player would require much more agility and less speed than the sprinter. Components of PRF, unlike HRF are not needed in day to day life, yet HRF is beneficial to all sports. In some specialized cases, PRF can be determined a HRF, like in the case of the elderly where balance and coordination may be required to lead a healthy life and contribute to the general wellbeing of the human.

In soccer (football), fitness testing is often used during the pre season period. Identify two different tests that would give an assessment of a player's anaerobic power and outline the strengths and weaknesses of each

To test a footballers anaerobic power the participant can take part in the standing broad jump and the sergeant jump test. The standing broad jump measures leg power in a horizontal distance. Strengths of the SBJ include its easiness to administer, its use of minimal equipment and its quickness of completion. This means the test can be done many times by the performer and so that an accurate average distance or maximum distance can be determined due to multiple trials. The weaknesses of this test is that the body composition such as height and leg length can make an inaccurate comparison between different performers. However, the test is easily replicated so instead of comparison to other participants, the same participant can be measured over a period of time an compared to their individual results. The sergeant jump test also measures leg power, but it measures vertical jumping power. Similar to the SBJ, the test uses minimal equipment, and is easy and fast to carry out. The tests' areas of weakness include similar external factors such as height and weight, but are more easily counterbalanced with measuring from the top of the arm at flat foot to maximal height at the peak of the jump. The difference is then recorded, minimizing the unfairness of height. Another weakness of this test if the difficulty of accurately marking the top of the jump while still maintain close enough to the wall to do so. The technique required in the SJT requires a specific and difficult technique, so those who have done the test before may perform better than participants who never have because of experience.

outline ways in which exercise intensity can be monitored

Use of heart rate (based upon its relationship with oxygen uptake) Karvonen Method

Discuss the key principles of training program design

progression: gradually increasing the amount of exercise overload (frequency, intensity and duration): FITT principles specificity: The process of replicating the characteristics of physical activity in training to ensure its benefit performance. reversibility: How long it takes you to lose that base fitness. If the athlete does not use, she/he will lose it. variety: Providing different activities, formats and drills in training while still addressing the aims of the training program. Helps to decrease boredom periodization: A structured, Organized approach to training