Sport related fitness project

Sport related Fitness in Football

Before any activity is carried out, the athlete must always warm up to ensure your body is ready for training. Warm ups

• Increases blood flow to the muscles to raise the heart rate.
• Stretches the muscles, and moves the joints, to prevent injury or pulled muscles.
• Concentrates the mind on training.

Before my main session I used these types of stretches, inner thighs, hip flexors, triceps, hamstring, quadriceps stretch, and Gastrocnemius.

Types of Stretching

• Active Stretch - This occurs when the person doing the stretch applies the force of the stretch.
• Passive Stretch - This occurs when a partner or device provides the force for the stretch. Proprioceptive Neuromuscular Facilitation (PNF) is one example.
• Ballistic Stretch - This involves a contra-indicated bouncing movement and is very limited in its use.
• Dynamic Stretch - Involves flexibility during sport specific movements. E.g. a hurdlers stretch. 

Main Activity – Practice Drill

Sport: Football

Aim: To improve ball control and shooting with a slight pressure

Unopposed: no defenders and no goalie

• Dribble the ball through the cones. Once reached the fourth cone:
• Plant left leg (if right footed) or plant right leg (if left footed) beside the ball.
• Bring the other leg back
• Keep your head down
• Aim to hit the ball in the middle.
• Bring leg forward hitting the ball with the top shoelace part of your foot.
• Aim for the corners of the goal.

Slightly opposed: one defender no goalie

• Defender causing an obstruction but not trying to gain possession of the ball.                

                

Opposed: one defender no goalie

• Defender aiming to gain possession with lots of pressure!

In this session I was trying to gain my confidence back and the only way to do that was to add pressure when I have the ball. I believe I done very well in this as I beat the defender may times. For this session I had to have good power: to enable me to strike the ball and co-ordination: for me to place the ball.

Cool Down

After the main activity is completed the athlete must always carry out a cool down. Cool downs enable you body to get back to normal.

• It replaces the oxygen debt in your muscles, and also gets ride of any lactic acid, which causes stiffness later.
• Gets ride of the extra blood in your muscles and so stops it pooling in your veins. Blood pooling can make you feel dizzy and weak if you stop exercising suddenly.

I done light jogging and carried out the same stretches I done for the warm up.

Extra Work

In this lesson I have taken part in an activity where I had to put a sustained amount of effort to raise my heart rate.

My working pulse rate: For this I used a heart rate monitor to get an accurate reading of my heart rate. (Heart Rate: The number of beats per minute.)

Oxygen Debt

Definition: The extra amount of oxygen needed to recover from anaerobic activity.

If oxygen is not ‘paid back’ (when anaerobic activity is taking place) it can often lead to lactic acid being produced. This accumulates in the muscles causing muscle fatigue. When oxygen is ‘paid back’ it breaks down the lactic acid and removes it in form of Carbon Dioxide and water.

Immediate effects of exercise:

After taking part in strenuous exercise your body beings to change. The athlete may begin to:

1. Start to breathe faster and deeper to allow more oxygen uptake and carbon dioxide outtake.
2. Leads the heart to beat faster to circulate more oxygenated blood.
3. Arterioles widen to stop blood pressure getting to high
4. As the muscles work harder they generate heat, which warms the blood…
5. So the blood is shunted closer to your skin, allowing it to escape through radiation
6. So the athlete starts to sweat, to keep them cool.

Regular training and exercise has a big influence on the athletes,

1. Heart: (The strongest muscle in the body, the only cardiac muscle)
2. Heart rate: (Number of beats per minute)
3. Resting pulse rate: (Heart rate at rest. There is much variation, but is normally between 60-80 b.p.m)
4. Number of capillaries: (capillaries join veins and arteries together)

Regular exercise helps the heart to be more efficient in supplying more oxygen to the muscle cells quicker. The heart increases in size, which leads to the increase in the stroke volume. (Amount of blood pumped out the heart with each contraction) Scientists can tell how fit a person is by their resting pulse rate. The lower it is the fitter the person. However, generally the older the person gets the lower the heart rate is. Furthermore, it increases the red blood cell production (carry oxygen around the body in red haemoglobin. The contain no nucleus, leaving more space for the haemoglobin.) This can lead to the drop in blood pressure and the increase in the V02 max (when more capillaries around the alveoli are produced).

Conclusion