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Physical Education-Javelin

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Contents Abstract 3 Introduction 3 Generic Fitness Program Analysis 3 Development of the Generic Program Specific to Javelin 4 Other Recommendations for Future Developments 5 Conclusion 5 Bibliography 6 Appendix A - Generic Fitness Training Program 7 Abstract In this report a 5 week generic fitness training program is critiqued on its suitability for an athlete training for the track and field event Javelin. After further research into the dynamics of the sport and the fitness program, it was found that the generic program was not suitable for a javelin thrower. After Research, a number of changes have been recommended as to make the generic program more specific to my own personal need and the needs of a Javelin thrower. Introduction Javelin is a competitive track and field event which requires time and effort in order to perfect both the foot movements and the throwing of the javelin. To succeed in this sport a person must acquire a number of fitness components including power for explosive bursts of movement, flexibility for maximum extension of the bodies limbs, and co-ordination as to carry out the required movements smoothly and efficiently.[2][3] To supply the required energy for the explosive bursts of movement done in javelin, the ATP(lasting 1-4 seconds) and ATP-CP(lasting 4-10 seconds) energy systems will be used, assuming it will not take any longer than 10 seconds to complete the throwing of the javelin.[4] To ...read more.


aspect of the generic training program which benefits the performance of all track and field events was the muscular stretching done in the warm-up. Flexibility is one of the key fitness components in javelin, which allows an athlete to have a slight advantage of less flexible athletes. In Javelin flexibility allows for a greater extension of the limbs, which therefore creates greater inertia and velocity at the end of the athletes arm and in turn the javelin.[2][3] In contrast to stretching and exercises such as the bench press and sit- ups, the generic training program provided a number of irrelevant exercises and overall was poorly designed. Exercises such as squats, chin ups, and back extensions are almost completely irrelevant to javelin. While the worked muscle groups such as the quadriceps, biceps, and areas of the lower back may be used in javelin, but they are not the key muscle groups contributing to the majority of energy transfer to the javelin during the throwing process.[5] While the exercises were less than helpful in improving my javelin performance, the greatest fundamental flaw of the generic program was the timeline in which it was completed. As seen in appendix A the generic training program was created to be completed in a span of four weeks (Five were completed, but four were recorded), one session every week. ...read more.


As the an athlete progresses through a program the intensity of the program progress and increase as well. The generic program, which was completed lacked the progressive overload required for any athlete to improve. (Amezdroz et al, 316) * Revise the frequency of the fitness training program. As stated in Amezdroz et al, 316 for an athlete's fitness to improve it is important to complete at least 3 fitness sessions per week. In the generic program we completed there was only 1-2 sessions per week, and therefore there was diminutive improvements in fitness. * Avoid long breaks from the training program for any reason as to avoid detraining because as stated Amezdroz et al, 316 the effects of training are reversible and can be reversed by not training for long periods of time. Conclusion In the generic program squats, chin-ups and back extensions were proven to be irrelevant and non-specific to the track and field event, Javelin, due to working the irrelevant muscle groups and developing the un-desired type of muscle fibres. The fitness training program also proved to acquire other fundamental flaws such as the duration of the program and its weekly frequency, and therefore was unable to provide improved fitness for the athlete. In summary the generic fitness training program is not a suitable fitness training program for that of an athlete competing in javelin or anyone who wishes to progress in this track and field event, and was not effective in improving my own personal javelin performance. ...read more.

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