1. Presentation Package for Concepts of Physical Fitness 12e Section IV: Concept 14: Performance Benefits of Physical Activity Created by: Gregory J. Welk Iowa State University

2. 2Concepts of Physical Fitness 12e Facts about Fitness and Sports Performance  High-level performance is not needed for health or enjoyment from activity  High-level performance in sports requires more rigorous training than is needed for health  High-level performance is more dependent on good genetics than health but requires both health- and skill-related fitness

3. 3Concepts of Physical Fitness 12e Relationship Between Fitness and Performance

4. 4Concepts of Physical Fitness 12e Dimensions of HRF (Health-Related Fitness)  Cardiovascular fitness  Muscular endurance  Muscular strength  Flexibility  Body composition

5. 5Concepts of Physical Fitness 12e Dimensions of SRF (Skill-Related Fitness)  Agility  Balance  Coordination  Speed  Power  Reaction time

6. 6Concepts of Physical Fitness 12e SRF and Skill Learning  Good SRF improves ability to learn skills  Good SRF does NOT ensure good skills Practice is needed to learn skills.

7. 7Concepts of Physical Fitness 12e Practice and Skill Learning  Soccer players most likely possess good agility and coordination, but skills in dribbling and kicking come only through extensive practice!

8. 8Concepts of Physical Fitness 12e Skill Learning Guidelines  Learn the gross concept first  Learn technique correctly  Overlearn the skill (repetition)  Use mental practice

9. 9Concepts of Physical Fitness 12e Benefits of SRF  Helps you stay active  Improves work efficiency  Helps in emergencies  Helps in learning new activities

10. 10Concepts of Physical Fitness 12e Measuring SRF  Helps determine strengths  Helps you choose activities Lab 14a information

11. 11Concepts of Physical Fitness 12e Types of Performance Training  Muscle Fitness  Aerobic and Anaerobic  Power  Flexibility  Skill Information on muscle fitness and aerobic/anaerobic training are covered in subsequent slides

12. 12Concepts of Physical Fitness 12e Resistance Training Sports  Olympic weight lifting  Power lifting  Body building Web14 for information on power lifting and body building

13. 13Concepts of Physical Fitness 12e Techniques for Gaining Muscle  Muscle mass is increased in response to regular weight training  Metabolism is most effective at building muscle mass when smaller more frequent meals are consumed. –smaller more frequent meals are recommended for building muscle

14. 14Concepts of Physical Fitness 12e Myths about Gaining Muscle  Supplements (e.g. creatin monohydrate) –Do not act independently to increase muscle size. They work by allowing an individual to do more total work during training (greater training stimulus to muscles).  High protein diets –Body has no storage form for protein –Extra protein does not stimulate protein synthesis

15. 15Concepts of Physical Fitness 12e Types of Aerobic Training  Long Slow Distance –builds base  Interval Training –builds peak anaerobic capacity –Increases VO2 max  Threshold Training –improves ability to maintain race pace for continuous length of time Web14 for more information on aerobic training (click 1 and 2)

16. 16Concepts of Physical Fitness 12e Sport Specific Training  For triathletes to be successful in swimming, they need to practice swimming in “open” water.

17. 17Concepts of Physical Fitness 12e Laboratory Testing of Aerobic Athletes  Laboratory tests can reveal more specific information about training adaptations  Results can be useful to help athletes optimize training In this test, heart rate, and oxygen consumption are sampled during exercise See more info about lab tests

18. 18Concepts of Physical Fitness 12e General Issues Regarding Performance Training  Overtraining syndrome / staleness  Periodization and Tapering  Sports Nutrition

19. 19Concepts of Physical Fitness 12e Overtraining Syndrome  If athletes push themselves too hard during training (without sufficient rest) they can get “overtraining syndrome”  Symptoms: –fatigue –poor or irregular heart rate –high resting heart rate (relative to normal) –irritability  Treatment: REST

20. 20Concepts of Physical Fitness 12e Periodization of Training Elite athletes use cyclical training schedules to alternate the stress on their bodies and allow their bodies to adapt and prepare for competition Web14-01

21. 21Concepts of Physical Fitness 12e Sports Nutrition  Need more calories  Increase complex carbohydrates  Increased protein needs (easily met by eating more calories)  Get RDA of vitamins and minerals  Eat familiar foods

22. 22Concepts of Physical Fitness 12e Web Resources “On the Web” “On the Web” pages for Concept Online Learning Center

23. Supplemental Graphics Lab Information Additional Graphics and Training Information

24. 24Concepts of Physical Fitness 12e Lab 14a Information Evaluating Skill Related Fitness  Perform the various skill-related fitness stunts  Evaluate your performance using the corresponding rating scales  Discuss your particular strengths and weaknesses and how it might relate to your abilities in different sports. Return to presentation

25. 25Concepts of Physical Fitness 12e Sample Results of Laboratory Testing Based on Van Handel, 1986 Return to presentation Web14-02