Measurement and Evaluation of Human Performance

1. Measurement and Evaluation of Human Performance

2. Fitness – consists of two parts 1. Health Related Factors 2. Skill Related Factors Both are required in all activities but the importance of each may vary. Examples: Runner, Tennis…

3. I. Health related fitness: Physiologically based and determines the individuals ability to meet the physical demands of an activity.

4. Components of Health Related Fitness • Strength: the ability of a muscle (group) to exert a force to overcome a resistance. • Local Muscular Endurance: a muscle group’s ability to perform sustained work. (marathon)

5. 3. Cardio-respiratory fitness: “stamina” the ability of the body to supply enough energy to sustain sub-maximal levels of exercise. Benefits of Cardio. Fitness *improved fat metabolism *efficient delivery of oxygen *faster removal of wastes *decreased levels of stress

6. 4. Flexibility: the movement available by our joints, usually controlled by the length of our muscles Benefits of Flexibility: *prevents injury *improves posture *maintains healthy joints *increases speed and power of muscle contraction *improves balance during movement

7. 5. Body Composition: The amt. of fat compared to lean body mass (muscle, bone, connective tissue). Healthy Fat % males= 15-18% females= 20-25% Risks of high fat % *heart disease *strain on muscle and joints *excess energy expenditure

8. II. Skill/Motor Related Fitness: based on the neuromuscular system and determines how successful and individual can perform a certain skill. • Speed: The ability to put body parts into motion quickly. The max. rate a person can move over a specific distance. *genetically determined by fast twitch muscle fibers.

9. 2. Power: the ability to exert maximum muscular power instantly in an explosive movement. *combination of speed and strength Ex. -golf swing -shot put -field events

10. 3. Agility: the ability to change direction and position of the body quickly and effectively. Factors Influencing Agility *speed *coordination *flexibility *balance

11. 4. Balance: the maintenance of the center of mass over the base of support while static or dynamic. *coordinated by the actions of our sensory functions (eyes, ears and proprioceptive organs in our joints).

12. 5. Coordination: the ability to use the body parts and senses together to produce smooth efficient movements. Ex. *serving a tennis ball *swimming

13. 6. Reaction time: the interval of time between the presentation of a stimulus and the initiation of a muscular response to that stimulus. *reaction time is overall inherent, but response time can be improved with practice by: -detecting cues -controlling anxiety -warm up

14. III. Study Design in Sport and Exercise A.Reasons for Fitness Testing: * Identify strengths and weaknesses of an athlete * To evaluate the effectiveness of a training program * To measure fitness levels following injury or offseason * To assist in setting goals

15. B. Principles of Fitness Testing 1. Specificity: the test must assess the individuals fitness for the activity or sport in question. Ex. An endurance running test would not be used to assess improvement in cycling endurance.

16. Principles of Fitness Testing 2. Reliability: refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. *test should produce the same results if repeated.

17. Principles of Fitness Testing 3. Validity: refers to the degree to which the test actually measures what it claims to measure. Conclusions made on the basis of test scores are appropriate.

18. Principles of Fitness Testing 4. Accuracy: is incorporated into test validity and reliability and covers the accuracy to which measurements can be recorded.

19. Factors Which May Affect Fitness Tests *time of day *weather conditions *environment (surface, noise, people) *different. assessor *athlete’s emotion, health, hydration *time of last meal *medication

20. C. Testing Human Performance b. disadvantages: 1. Laboratory Testing: • advantages: *controlled environment *sport specific equipment *simulate sport’s demands *not always accessible *limited value assessing team sports *not conducted in the sport environment

21. 2. Field Tests: a. advantages: *specific to the sport *conducted in the sporting environment b. disadvantages: *environment can alter test results *much planning in testing administration

22. 3. Submaximal Tests: the athlete works below maximum effort and data is extrapolated to estimate maximum capacity. (ex. Step test) • advantages: *prevents injury over exertion b. disadvantages: *depends on extrapolation *small measurement inaccuracies can result in large discrepancies.

23. 4. Maximal Tests: athlete works at maximum effort or to exhaustion. (ex. Beep test) • Advantages *measurements can be more accurate b. Disadvantages *risk of injury and over exertion *difficult to ensure the athlete is working to max. effort *depends on athlete’s motivation

24. D. Types of Fitness Testing • Aerobic Capacity: *multistage fitness test (Beep. Bleep, legers ) *Cooper’s 12 min. run *Harvard Step Test

25. Types of Fitness Testing 2. Flexibility *Sit and Reach Test

26. Types of Fitness Testing 3. Muscle Endurance: *max. sit-ups *max. push-ups *flexed arm hang

27. Types of Fitness Testing 4. Strength: *Hand Grip Dynamometer *Squats Test

28. Types of Fitness Testing 5. Body Composition: *Body mass index (BMI) *Anthropometry *Underwater weighing

29. Types of Fitness Testing 6. Agility: *Illinois agility test *505 agility test *T-drill test

30. Types of Fitness Testing 7. Speed: *40 meter sprint

31. Types of Fitness Testing 8. Balance: *Standing Stork Test

32. Types of Fitness Testing 9. Coordination: *Hand ball toss

33. Types of Fitness Testing 10. Reaction Time: *Drop Test 11. Power: *Vertical jump and Broad jump

34. Describe a normal day of practice/ training for any sport that you are involved in. Beginning to end

35. 1.Warm-up light cardio (5-10min) dynamic stretching (~10min) sport specific 2. Training (FITT principle) Types Factors Involved Monitoring Endurance progressive overload HR training zone Interval specificity Karvonen HR Circuit reversibility/detraining Borg Scale Resistance recovery Flexibility adaptation variety periodization 3. Cool Down

36. IV. Principles of Training Program Design Essential Elements of a Training Program A. Warm-Up: prepares the body for exercise and prevents injury and muscle soreness.

37. Benefits of a Warm-Up: • Increased speed of contraction and relaxation of warmed muscles. • Reduces muscle stiffness (dynamic exercise) • Increase in muscle temp. reduces blood viscosity and speeds nerve impulse rate. • Increase in oxygen uptake by muscles • Increase in enzyme activity to breakdown glycogen. • Increases heart rate to a workable rate for exercise.

38. Stages of a Proper Warm-Up • Increase the body temp. to facilitate blood delivery to working muscles. 5-10 min. jog

39. Stages of a Proper Warm-Up • Dynamic stretching exercises for 10 mins. Ex. Shoulder rolls, neck rolls, leg swings and half squats.

40. Stages of a Proper Warm-Up 3. Sport specific and skill related drills for 10-15 minutes to work the neuromuscular mechanisms.

41. The FITT Principle: F= frequency (How often) I= intensity (How hard) T= time (How long) T= type (What activity)

42. B. Endurance Training: objective is to develop the energy production systems to meet the demands of the event. Aerobic Endurance: is developed using “continuous” and “interval” training. 1. Continuous Training: “steady state” involves an individual maintaining a steady rate for a long period of time. Should be over 20 min. in the aerobic target zone (70-85% of max. heart rate).

43. Endurance as a major component

44. 2. Interval Training: is described as having a structured period of work followed by a structured period of rest. *1 or ½ unit of rest for every unit of work. (Work 4 min./Rest 2 min.)

45. Benefits of Interval Training • Improves competition -stress of race pace and conditions athletes for competition. • 2. Improves Neuromuscular Coordination - Your nervous • system gets used to running at a faster pace. • 3. Less lactic acid accumulation at a given pace • 4. Thermoregulatory system is not as stressed – • Body heat does not accumulate as rapidly as during • continuous running. • 5. Runners of all abilities can use it.

46. 3. Circuit Training: exercise that raises pulse rate and includes upper, lower and core exercises. Up to 6-10 exercises per circuit.

47. C. Resistance Training: is used to develop strength, strength endurance and explosive power. *Maximum Strength Very high resistance and low repetition Ex. 3 sets of 2-3 reps. @ 80% of 1 RM w/ full recovery (2 min. between sets) or 3 sets of 3-6 reps @ 80-100% of 1RM

48. Resistance Training *Strength Endurance Greater reps. With lighter resistance Ex. 3 sets of 20 reps. @ 50-60% of 1RM with full recovery between sets.

49. D. Plyometric Training- fast, powerful short duration movements. • Designed to: • Increase speed • Force of muscle contraction • Explosive sports/movements

50. E. Fartlek Training: combination of interval & continuous training. • Swedish (Speed Play) • Not regimented- (intensity, duration, rest) • Regulated on how you feel • Hard to quantify.