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Sports Science

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Sport Science Health Related Exercise/Training Programme The Sport I have chosen to base my sport science coursework on is Volleyball. There are many fitness components relevant to this sport, I am going to state all of them and explain exactly what it is. * Strength- Ability to bear weight. * Stamina- Ability to sustain activity; the extent to which the body can withstand the onset of fatigue and carry on working. * Suppleness- The range of movement in a joint. * Somatotype- The three types of body sizes you would be put into in sport- endomorphs (large size), mesomorphs (wide shouldered with lots of muscles) and ectomorphs (little muscle and fat, very slim) * Agility- The ability to change direction at speed * Speed- ability of the body or part of the body, to move quickly. * Reaction Time- The time taken for the body (or part of the body) to respond to a stimulus. * Co-ordination- The ability to use the senses together to control the body during physical activity. * Muscular Endurance- The ability to use voluntary muscles many times without getting tired. * Explosive Strength- The ability to contract our muscles with speed and force in one explosive act. * Mobility- The range of limb movement about a joint. * Power- The ability to contract muscles with speed and strength in one explosive act; the combination of speed and strength. * Hand eye co-ordination- The ability to use the senses together to control the body during physical activity. * Static/Maximum Strength- The amount of force a muscle can exert against a resistance. I am now going to pick out two of these fitness components that I feel are most relevant to my chosen sport and give my reasons for why I think it. Stamina - Because in volleyball you need to work hard for quite a long time, meaning you are using your aerobic system, this involves your heart pumping more blood around the body and your lungs holding a greater capacity of oxygen. ...read more.


Whilst carrying out my programme and the activities and types of exercises I have chosen to improve my stamina and muscular endurance there are going to be potential risks with the apparatus and equipment that I will need to consider. I am going to carry out a risk assessment to clear the chance of potential risks. * Is the surface clear of glass/debris? * Is the surface slippery? * Is the equipment being used safe? * Is the equipment being used such as the cycling and rowing machines? * Is the equipment likely to break or fall part on contact? * Does the equipment comply with NGB regulations? * Is the performer fit enough to cope with the demands of the programme? * Is the performer in the right frame of mind? * Will the weather/conditions/environment affect the performers safety? My risk assessment does not include many other points that would usually be considered because no official will be required, not much equipment is being used and finally, there will be no opposition. The other factor that I will need to consider is whether my body is prepared to carry out physical activity and also the fact that I will need to help it recover afterwards. To make sure both of these points happen I will need to carry out both a warm up and a warm/cool down. WARM UP The three parts of a warm up I must include for it to be successful is:- * A pulse raising exercise * Stretching * Mobility work I will start with a pulse raising exercise such as jogging to get my heart going, get the oxygen supply to increase to the working muscles and prepare it for physical activity, I will then move on to stretching, this is so I will not pull my muscles and cause injury to myself, I will then carry out mobility work where I will do such things as rotating my arms and ankles, this is to loosen up the joints and increase the range of movement and prepare them for physical activity. ...read more.


I will do this by using each one of the F I T T principles and apply them to Progression and Overload. Frequency - Progression: I am going to gradually increase my training over the six week period. Overload: I will increase my training Week-by-week and I will train harder by extending the time that I train for. Intensity - Progression: I am going to gradually increase the intensity of my training. Overload: Once or twice a week I will work harder than normal. Time - Progression: I will do this by gradually increasing the amount of time in which I work for over the six weeks. Overload: I will train for a longer period of time each week. Type - Progression: I will include different activities and gradually increase the level at which I work on in each activity. Overload: I will do this by training harder in each activity each week. Every week my training is going to gradually progress. To do this I will firstly, increase the amount of time in which I work for each week and decrease the amount of time in which I rest for. For example, in week 1 I am going to work for 20minutes and rest for 2minutes then in Week 2 I am going to work for 24minutes and rest for 1minute and 45seconds. Gradually, each week my training will progress as each week I will be increasing the amount of time that I work for and decreasing the amount of time that I rest for, this also shows that I am working harder because each week I am going to be increasing the amount of time that I work for and decreasing the amount of time in which I rest for. Continuous Training Table Resting Heart Rate Heart Rate After Exercise 2 4 6 Comments 1 2 3 4 5 6 Shuttle runs Plyometrics Press-ups Sit-ups Step-ups Agility run Burpies Bench lift/military press 1 2 3 4 5 6 ?? ?? ?? ?? Simon Broadhurst ...read more.

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