How can this result be improved?
To improve this result my client will have to enter a strict exercise and nutrition program and will need to be highly motivated. Calorie burning is the best way to achieve it. The most effective way to lose body fat is to burn slightly more calories than you take in, and to continue this negative energy balance over an extended period of time. To help achieve this my client could cycle, swim, row or run at a modest intensity.
Blood Pressure
At rest, a typical blood pressure might read 120/75 mm Hg. During exercise systolic pressure (the pressure during contraction of the heart or systole) can increase to over 200 mm Hg. Diastolic pressure on the other hand remains relatively unchanged. Having my client’s blood pressure taken is useful to him playing football as it would be very dangerous to play if my client suffered from either high or low blood pressure. Raised blood pressure is a major risk factor for cardiovascular disease, and the higher your blood pressure, the greater your chance of cardiovascular disease. It is also important to take blood pressure regularly for a footballer as heart problems such as Kanu’s can be found. Compared to the norm, the group and his chosen sport my client’s blood pressure is absolutely perfect. This result means that my client doesn’t have to worry that his blood pressure will affect his footballing performance for the foreseeable future and there is no need to improve it.
How can this result be improved?
My client is already fit and active so the only thing that he could perhaps improve upon is his diet where he should cut out as much fatty and salty foods as possible. My client is also a bit of a binge drinker which some people believe is far worse for your heart than somebody who drinks steadily every day so my client should also aim to cut out as much alcohol consumption as possible if not altogether.
Coopers 12 Minute run and the Multi stage fitness test
The Coopers 12 minute run is an endurance test you can simply use to predict your VO2max, it only requires a stopwatch and a 400m track. My client had to run continuously for 12 minutes whilst trying to maintain a constant pace throughout.
The Multi stage fitness test is a maximal test which means you run until you can't run anymore. The test is excellent for multi-sprint sports such as football.
The test involves running 20 meter shuttles continuously for the duration of the test. The tape is split into one minute levels. Each level is a series of bleeps that designates the pace at which you must run the 20 meters. Each level gets quicker and quicker. Taking these two tests is useful towards football because these tests are proven fitness tests that can build a profile for my client of his cardiovascular fitness.
He can then compare the results to the demands of football and then develop a football-specific, training program that will strengthen his cardiovascular ability. My clients result for the Cooper run was 2450 Metres which compared to the norms is a fair result. Compared to his group it was a decent result. Unfortunately compared to his sport football it is a very poor result. MY clients result for the M.S.F.T was 8.5 which once again was a fair result. The same with the coopers run it was a decent result compared to the rest of the group but nowhere near good enough to play football. These results show that my client’s cardiovascular fitness is an area that my client has to consider greatly improving.
How can this result be improved?
A major objective for my client will be to improve the capacity of his cardiovascular system. To accomplish this, his heart muscle will need to be overloaded just like any other muscle in the human body. Improving his cardiovascular endurance will require him to perform continuous aerobic exercise for 30-40 minutes at least, around four times per week. The aerobic activity that I would give my client would increase his heart rate to 70-80% of its maximal potential to bring out cardiovascular improvement. As my client adapts to the exercise regime I would make the activity progressively difficult until the desired fitness level is reached. I would achieve this through running, jogging and cycling and incorporate fartlek, interval and circuit training into the exercise regime. To get the best out of my clients training it will also be useful to understand what his VO2max is the chances are though that my clients endurance training program will only make small improvements to his VO2max.
Upper body strength tests – Shoulder and bench press
My client used the shoulder and the bench press in order to evaluate his upper body strength. This is a useful test because strength is crucial in football. Brute force is not often called upon, but football does require speed, power or high levels of endurance for my client to perform at his best, but overall he must first develop a solid strength base. Strength is needed because first and foremost football is a contact sport and strength is needed for a variety of things such as holding up the ball, winning headers or shoulder challenges. Without strength players are unable to boss the game such as when Fabregas came up against Keano. Despite all Fabregas skill he didn’t have the brute strength to dominate the midfield. This is a good reason why the strength test is useful for football, because it can show whether my client has enough and whether or not he needs to improve upon it. On the shoulder and bench press test my client pressed 75kg on the bench and 55kg on the shoulders. Compared to the norm tables it was a good result, compared to the rest of the group it was an excellent result and compared to my clients sport it was also considered a good result. My client wouldn’t have anything to fear in the strength aspect of his game as the test results show that he has a good level of strength. This doesn’t mean that the strength aspect of my client’s game doesn’t need to improve as he should strive for an excellent or superior level of strength in order to give himself an extra advantage over his rival players. Basically it is a must that my client’s strength is improved because football is a game of variety. The capacity to still jump high, sprint quickly and turn sharply in the final stages of a game all demand outstanding muscular endurance and strength will improve the performance of rapid movements such as kicking, sprinting, jumping and turning.
How can this result be improved?
Football requires require significant muscular power and muscular endurance. First off I would make the training sport specific I wouldn’t just have my client lift heavier and heavier weights because this wouldn’t improve his athletic performance. My strength training programs would result in the development of both muscular power and muscular endurance. I would try periodisation training for my client as this develops different types of strength. This is because rather than training separately for maximum force and explosive power, strength endurance or maximum strength, I could use periodisation training to develop the different components of strength in my clients sport.
