• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Weight training programme for a hockey midfield player.

Extracts from this document...

Introduction

I am going to plan a weight-training programme for a hockey midfielder, it will last five weeks. I will take into account that the midfielder will be constantly working throughout a match so the circuit will be kept in the training zone, which is 90%-80% of our maximum pulse rate. The weight programme will help improve the muscular strength, muscular endurance and the cardiorespiratory endurance of the midfielder. Muscular strength is the ability of the muscles to exert force as they contract. There are three different types of strength: 1. Dynamic 2. Explosive 3. Static 1. Dynamic strength is required to start on maintain movement of the body, it is related to muscular endurance, but greater effort is required in the earlier parts of the activity, for example starting rowing where a considerable amount of effort is required initially and needs to be maintained until full speed is reached. 2. Explosive strength is necessary in many sports. To move the body quickly in gymnastics, or to apply force to an object such as a javelin, requires a special kind of strength. This is sometimes called power and is a combination of speed and muscular strength. Because of the short time and high muscular activity, fast twitch fibres and the anaerobic energy system are used. 3. Static strength is the force applied by muscles to a fixed object. Muscle size is important-the larger the muscle, the more static strength. There is little movement of limb, but considerable internal forces are being exerted against relatively immobile objects. ...read more.

Middle

When they are used to that work load then you increase the work load, however don't go form doing 3 x 8 reps to 5 x 10 reps because your body will be put under to much stress and you will injury yourself, you need to increase the load gradually. For example in my programme in weeks 1 and 2 I am doing 3 x 8 reps and in weeks 3 and 4 I am doing 3 x 10 reps, this is a gradual increase and will not injure the player. Explanation of each muscular strength station and the recommended weights: - 1. Dips press. This station works on improving your triceps and biceps by using isokinitic contraction this is when the speed of the movement stays the same throughout the range of movement. Although the muscles will be working at their maximum, the force produced will vary. This will help improve the strength of the player because the force will be different and at some stages will be extreme so the strength will improve. Weeks 1 + 2 10kg, Weeks 3 + 4 15kg, Week 5 20kg. Increasing the weight gradually will not injure the midfielder but it will help increase the strength because they are lifting more. 2. Vertical chest press. This machine works on your pectorals, but mainly your Triceps and biceps, these are needed in hockey because you hit the ball using these muscles, so if the force behind the ball from the muscles is greater the power will be greater which will mean the ball has less chance of being intercepted or has a greater chance of going in the goal. ...read more.

Conclusion

Stretches, I will do these stretches to improve the flexibility of our muscles, since it is an essential part of fitness. I will do the following stretches: The shoulders. Circle arms backwards and forwards alternately or together, increasing and decreasing slowly the size of the circles. The groin. With your feet astride bend your right knee side ways, keeping your other leg straight and your weight pressing inwards, after 10 seconds change legs, do this stretch for 10 seconds because it is the recommended stretching time and exceeding it could injure our muscles. * The quadriceps. Place your right hand on a stable stationary object (e.g. a wall), if needed to maintain balance. Take hold of your right ankle with your left hand, pull the ankle towards your gluteus, change hands and legs after 10 seconds, and repeat the process. Repeat the whole stretch twice after a short rest. * The hamstrings. Standing with both feet apart, turn your toes to face left or right. Bend your front knee keeping your back leg straight. Change legs after 10 seconds. * The gastrocnemius. Put both your hands against a wall with your arms out stretched. Bend one knee and straighten the other leg, this will stretch the gastrocnemius of the straightened leg. Change legs after 10 seconds. * The triceps. Place the stretching arm behind head, and stretch palms so the little finger and thumb are touching the shoulder blades. Place the other hand on the elbow of the stretching arm and gently push down until it hurts. Repeat the process on the other arm after 10 seconds. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our AS and A Level Anatomy & Physiology section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related AS and A Level Anatomy & Physiology essays

  1. Skeletal and muscular systems

    of the tendon is increased and thus the force of the muscle is increased. Examples of sesamoid bones are the Patella and the Pisiform Irregular Irregular bones consist of thin layers of compact bone surrounding a spongy interior. As implied by the name, their shapes are irregular and complicated.

  2. Extrinsic injury risk factors

    Preventive conditioning aimed at strengthening muscles behind the shoulder (responsible for rotating the arm outwards and controlling the rhythm and movement of the shoulder blade) can reduce the injury risk dramatically. Many shoulder joint problems have their origins in poor control of the shoulder blade (scapula)

  1. A.S Personal exercise program for netball

    Lower shoulders and upper body slowly and with control. Check machinery before use .back should not be arched and when gripping the grip use your finger tips and not your full hand. Improve your C.V. and help stretch and reach higher for a ball above your head. Chest Press Pectorals, Triceps, Deltoids Bring arms back and rap hands round

  2. Physiology Within Sport

    * Waste products begin to tire muscles and cause soreness, such as lactic acid pooling in our muscles and not quick enough diffusion of carbon dioxide within the lungs, causing more deoxygenated blood. * Neuromuscular depletion such as acetylcholine levels drop and calcium ion release decrease.

  1. A level Project, Personal Exercise Program on Netball.

    At the beginning of each quarter, the performer has more energy as they are working at a high pace but as the game develops, the high pace seems to take a toll on the performer and so begins to slow down. The performer appears fatigued and therefore will lack distance.

  2. Sprained ankle rehabilitation

    Three activities, which should be used, in this case of a sprained ankle are standing one on leg, with this leg being the leg with the sprained ankle. This is because the ankle joint is not moving but its muscles have to contract to support it, another would standing on

  1. Movement within the Body and the Cardiovascular System

    a 1400 metres distance runner could not run the race as quick if the synchronous wave did not happen through out the right atrium. Left Atrium This is one of the four chambers of the heart, it is found on the left side of heart above the left ventricle.

  2. Skeletal Systems

    is this shape that helps the body to develop a higher degree of movement and is much more flexible. The ribs (flat bone) -there is 26 ribs in total, 2 of which are floating ribs and these are used in the skeleton system to help protect the vital organs such as the heart and the lungs etc...

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work