Wee 6: I will perform the bleep test again and hopefully have improvement
FLEXIBILITY – Week 1: I will do the touch box test and record my results.
Week 2-5: I will perform a variety of different stretches to improve my flexibility, when I stretch the stretches will be held for 15secs per stretch. (calf ,deltoid ,hamstring ,quadriceps ,triceps etc…will be stretched)
Week 6: I will repeat the touch box test and hope to find improvement.
In sport training is need to enhance an athletes performance training can improve the following:
-Co-ordination
-Flexibility
-Speed
-Stamina
-Endurance
-Strength
-Agility
-Cardiac System (venus returns and stroke volume)
-The respiratory system(Increase in alveoli, respiratory muscles strengthen, tidal volume and vital capacity of lungs increase*)
-The vascular system (strengthens arteries)
-Gaseous exchange becomes more efficient
-Skill based movements
*Tidal volume = amount of air we exchange per breath at rest.
*Vital Capacity = Maximum amount of air we can breathe out after we have breathed in the maximum amount of air.
*Stroke volume = amount of blood pumped per beat of the heart.
*Venus returns = amount of blood returning to the heart. The rate.
Training is normally based working at about 80% of your hearts full capacity. Improvements in training can be done in the following ways:
Weight Training – This can be done in a number of ways. If you use Frequency, Intensity and Time. Each of these aspects is relating to overload (muscle does more work than it is used to) by doing this aspects of your strength can be boosted.
Static strength (isometric) – The greatest amount of force that can be applied to an unmovable object for example a rugby scrum.
Continuous Training – Long periods of low intensity activities.
Fartlek Training –Alternative period of fast and slow activities over measured distances.
Interval Training – Periods of training over measured distances followed by rests. This allows the production of lactic acid in the muscles to be removed.
Circuit Training – Carrying out certain activities at different station this allows the different parts of the body to be improved and also the cardiovascular and respiratory system can be improved. It is an extremely flexible training technique as many people can do the circuit at the same time and also the repetitions, sets and weights can be adjusted easily.
Dynamic Strength (isotonic) – The muscular strength a person needs to support there own body weight over a prolonged period of time or to be able to apply a force against an object.
Explosive Strength (isokinetic) – Muscular strength used in one short sharp burst (sprinter)
If you train hard you can increase the tidal volume this allows more oxygen to be taken to your muscles therefore increasing the performance. Benefits of performance can be shown in 3 different areas:
Respiratory: More alveoli become utilized
Lung capacity increases
Inspiration and expiration increases
Intercostal muscles strengthen (respiratory muscles)
Vascular: Venus returns will get better
Gaseous exchange becomes more effect
Strengthens arteries so they can withstand greater pressures of blood
Cardiac: Higher work rate of heart
Resting rate of heart will decrease
Strengthens muscle surrounding the heart
Stroke volume will increase so more blood can be pumped per beat
Warm Up and Down
Warm Up
Warming up is a key factor in the performance of sport. Whilst warming up your muscles will gradually heat up STEADILY if your muscles are warmed steadily it will allow them to be more responsive and will contract and relax more easily and efficiently. Having the ability to contract easily your range of muscle movements will become more extensive. The increase in movement can decrease the chance of picking up an injury immensely because if you warm up properly the fibres in your muscles and joints will be already properly stretched and ready for action. Whilst warming up a good thing to do is use key skills for the sport you are playing e.g. Football – pass the ball around. If you do this your muscle will remember this movement and you will find it much easier to perform next time you do it. All increases of heart beat should be followed by stretches to loosen your muscles making them more supple i.e less prone to injury it is much more important to stretch the muscles you will be using in your sport. Also when you stretch you should hold your stretch for at least 15 seconds per stretch to gain anything from them.
Warm Down
Warming down is just as important as warming up it gives your body to return to its normal working rate slowly. Decreasing you blood pressure slowly allows lactic acid to be removed more effectively preventing cramp. It also prevents and damage to the muscle if you cool them steadily.
Results – Endurance
These are the tests I performed
ENDURANCE – Week 1: I will perform the bleep test and record my level.
Week 2–5: Endurance shuttle run test - I will place 2 cones 20 seconds apart I will sprint to 1 cone and back then perform 15 press ups, I will sprint there and back again and do 14 press ups I will repeat this till I get to 0 press ups then have a 2 minute break and repeat this again twice.
Week 6: I will perform the bleep test again and hopefully have improvement
These are the results/times I obtained
Week 1 – I reached level 13 in the bleep test
Time
Week 2 – Endurance shuttle run test 1
Endurance shuttle run test 2
Week 3 – Endurance shuttle run test 1
Endurance shuttle run test 2
Week 4 – Endurance shuttle run test 1
Endurance shuttle run test 2
Week 5 – Endurance shuttle run test 1
Endurance shuttle run test 2
Week 6 – I reached level 14.5 in the bleep test.
Results – Speed
These are the tests I performed
SPEED – Week 1: I will perform shuttle 20 metres apart for 30secs and see how many I get! I will also perform a 100m sprint.
Week 2-5: Shuttle run speed test - I will perform shuttle runs for 45 seconds over cones 25 metres apart. I will do this 5 times with a minute rest between each attempt.
Week 6: I will repeat week 1’s test and hopefully have improvement.
These are the results/times I obtained
Week 1 –
Time taken
Week 2 - Shuttle run speed test 1
Shuttle run speed test 2
Shuttle run speed test 3
Shuttle run speed test 4
Shuttle run speed test 5
Week 3 - Shuttle run speed test 1
Shuttle run speed test 2
Shuttle run speed test 3
Shuttle run speed test 4
Shuttle run speed test 5
Time Taken
Week 4 - Shuttle run speed test 1
Shuttle run speed test 2
Shuttle run speed test 3
Shuttle run speed test 4
Shuttle run speed test 5
Week 5 - Shuttle run speed test 1
Shuttle run speed test 2
Shuttle run speed test 3
Shuttle run speed test 4
Shuttle run speed test 5
Week 6 –
Results – Flexibility
These are the tests I performed
FLEXIBILITY – Week 1: I will do the touch box test and record my results.
Week 2-5: I will perform a variety of different stretches to improve my flexibility, when I stretch the stretches will be held for 15secs per stretch. (calf, deltoid ,hamstring ,quadriceps ,triceps etc…will be stretched)
Week 6: I will repeat the touch box test and hope to find improvement.
Week 1 –
Distance
Week 2 – Perform all different stretches and then test how far past your feet you can get
Distance
Week 3 – Perform all different stretches
and then test how far past your feet you can get
Week 4 – Perform all different stretches
and then test how far past your feet you can get
Week 5 – Perform all different stretches
and then test how far past your feet you can get
Week 6 -
