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Sport Science

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Introduction How fit I am? My name is Thariq and I am 15 years old. I don't think I am really that fit for my age, even though I can jog about 800metres. I really can't play a 90 minute football match. From the 70th minute I feel so much of pain and my chest starts hurting. Its due to excess amount of lactic acid has been created to follow out my exercise, which ends up in pain. I lift weights which weighs about 50lbs. I can also do up to 22 press ups and about 10 pull ups. I do some stretches and I also do some sit ups. Have I had/ do I have any injuries? I do not have any injuries now. I never got a bad injury, like a fracture of the bone. But I get some strain/ muscle pull after or sometimes during a football match. I think it's because I don't warm up before the match. I think it would be better to warm up before a match. ...read more.


The reasons warm up activities are undergone before a match is as follows- * It helps you increase your heart rate. * It prevents injuries. * It helps in improving skills. * Raises your body temperature. * You are mentally prepared. * Increases the blood circulation. * Greater range of movement. My warm up programme for football Equipments required 1. Cones 2. 5 footballs 3. Bibs * Start with a light jog for 5 to 10 minutes. This helps in warming your muscles. It also makes them more flexible and lowers the risk of injury. * Do some stretching. Work on all the main joints. Stretching increases the range of movement at the joints. It helps to stop muscles, tendons and ligaments getting strained. * Do some specific warm up activities like dribbling, shooting, passing etc against a wall. * Complete the warm up by playing a short match for 20 minutes. Hopefully, after the warm up session, you must be sweating lightly Principle of training required for my session * FITT * Progression * Specificity I will achieve FITT by 1. ...read more.


If I do the Training Programme again, I would change the time I actually spend on each activity so I will be able to endure over an extensive period of time. In my Personal Training Programme altogether, I think that that I have really benefited from it. I can feel that I have more strength and endurance when I play football at school and I also have learnt new things (e.g. new skills) on the process. I can see changes in myself because in my bleep test undertaken in my school I have improved really well, I am able to play football confidently and take powerful, threatening and dangerous shots towards the goalkeeper and have learned really good skills which will come useful. I would recommend people to do their own Personal Training Programme in their own time as it will keep them fit and healthy and there are many concerns now days of obesity so by doing this will keep a person fit and healthy, maintain a healthy heart and live for long. In my Personal Exercise Programme, I have worked on certain areas to improve myself in the legendary sport of Football. I followed and completed a schedule as aforementioned to help me get better playing football. ...read more.

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