1. COMPONENTS OF FITNESS What are they? 1.Strength 2.Aerobic Capacity 3.Flexibility 4.Body Composition

2. What types of strength are there? How do we measure them?

3. .32/19/2016 STRENGTH

4. MAXIMAL STRENGTH force exerted by a muscle group (or combination) during a single maximal contraction (1 repetition maximum - 1RM) measured using : hand grip dynamometer

5. STRENGTH STRENGTH ENDURANCE the ability to sustain powerful muscular contractions over a short period of time measured using : Wingate 30 second cycle ergometer test

6. STRENGTH EXPLOSIVE STRENGTH the ability to apply as large a force as possible at speed measured using : standing long jump, vertical jump

7. STRENGTH ELASTIC STRENGTH the ability to apply as large a force as possible using an eccentric contraction followed by a concentric contraction measured using : rebound jump from a 0.3m box

8. STRENGTH STATIC STRENGTH the ability to apply as large a force as possible without movement measured using : back dynamometer

9. STRENGTH DYNAMIC STRENGTH the ability to apply as large a force as possible within a dynamic movement measured using : weight lifting movement (snatch)

10. WHAT FACTORS DO YOU THINK HAVE TO BE TAKEN INTO CONSIDERATION?

11. FACTORS AFFECTING STRENGTH Type of muscle fibres – fast twitch greater force produced, slow twitch longer duration Age – Early/Mid 20’s optimal as age less protein for muscle growth Sex – In pure cross sectional terms men/women equal, women more fat, men more testosterone Cross Sectional Area – greater the area, greater the force produced

12. ACTIVITY 1 Complete the following chart adding Percentages for the Sports REMEMBER TYPE 1 SLOW - TYPE 2 FAST % type I% type II malesfemalesmalesfemales distance runners cross country skiers Cyclists 800m runners javelin throwers shot putters Sprinters Untrained

13. .13 FACTORS AFFECTING STRENGTH MUSCLE FIBRE TYPE people inherit a tendency to have a majority of fast twitch or slow twitch fibres therefore strength is affected by fibre type distribution examples : – sprinters tend to have a majority of fast twitch type II – endurance athletes tend to have a majority of slow twitch type I percentage of fast and slow twitch muscle fibres compared to sporting activity % type I% type II malesfemalesmalesfemales distance runners79692131 cross country skiers64593641 cyclists60524048 800m runners48615239 javelin throwers50435057 shot putters38506250 sprinters24297671 untrained45555545

14. ACTIVITY 2 Write down as many types of training as you can think of:

15. TRAINING METHODS Continuous Fartlek Interval Weight Plyometric Circuit

16. FACTOR AFFECTING STRENGTH TRAINING Weight or resistance Number of repetitions Number of sets Amount of rest/relief

17. .172/19/2016 ADAPTATIONS PRODUCED BY STRENGTH TRAINING 1.Muscular Hypertrophy – both 2A and 2B increase in size due to relevant method of training 2.Increased stores of ATP-PC – number of muscle cells increases therefore more ATP-PC can be stored 3.Increased Enzyme Activity – This improves efficiency of enzymes Creatine Kinase and ATPase 4.Increased Glycolytic Capacity – Glycogen can be broken down quicker to energy released quicker

18. .182/19/2016 AFTER SEVERAL WEEKS OF STRENGTH (ANAEROBIC) TRAINING = SLOW TWITCH MUSCLE FIBRE (type I) (starts small gets smaller) = FAST TWITCH MUSCLE FIBRE (type II) (starts big gets bigger) MUSCLE CELL BEFORE TRAINING ADAPTATIONS PRODUCED BY STRENGTH TRAINING

19. ACTIVITY 3 DRAW A GRAPH WITH THE FOLLOWING INFORMATION: 1.THE ATP-PC system (how long is key?) 2.Power output 3.A trained athlete 4.A untrained athlete What shape will the graph be?

20. .202/19/2016 LONG-TERM ADAPTATIONS TO HIGH INTENSITY TRAINING LONG-TERM ADAPTATIONS TO AN ANAEROBIC TRAINING PROGRAMME increases in stores of ATP and PC and amounts of anaerobic enzymes such as creatine kinase result in more energy to be available more rapidly and therefore increases in maximum possible peak power and a delay in the ATP/PC to lactic threshold

21. HOME WORK Answer the following exam style question?