components of fittness

The warm up

Across width of pitch:

Light jogging, heal to bum flicks, high knees, side steps, run backwards to half  width turn and sprint

Stretching make sure to hold each stretch for 8 to 10 seconds. When training we always start from bottom to top as the other stretches contain balances and is balance is lost there is less chance of injury.

Ankle- Point toes away from body then hold, bring toes up hold, then rotate clock wise and anti clockwise pointing toes

Calf- Body upright, step back with one leg, bend the front leg and straighten the back leg.

Hamstring – Keep body up right step one leg in front then bend the back leg and straighten the front leg keep heels on the ground

Quadriceps- Bring your foot back hold ankle bring it back towards the glueals keep both knees together.

Gluteals- Lay on the floor bring knee up into chest then over the other leg that’s straight pull leg into chest

Abdominals- Rotate hips in a circular motion clock wise and anti clockwise make sure feet are shoulder width apart

Triceps – Hold elbow of a straighten arm then bring it across your body  

 Sprint

Side skip

Side skip

High knees

In and outs

Heal to bums

pass

Backwards run

Control dribble into box

Shoot

The cool down

Across width of the pitch:

Light jogging, heal to bum flicks, high knees, side steps, run backwards then a steady walk round the pitch.

Stretches like in the warm up but hold the stretch for 16-18 seconds

For abdominals place feet a little wider then shoulder width put one arm straight up in the air while the other reaching down the outside of your leg.

Make sure to stretch the aching tight muscles well as it improves healing time

Then another walk round the pitch

 

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Affects of warm up and cool down

Warm up

 Warm ups prepare the body for physical activity it reduces the risk of injury, cramp by reducing lactic acid build up and increases blood flow and cardiac output thus allowing better performance:

Vasconstriction of arterioles to organs decreasing then blood flow to organs Vasolidation of muscle arterioles increase blood flow to muscles .

The core body temperature increases as does the muscle temperature this result because of a increase of rate of activity of the transport system delivering atp to muscles to allow them to contract. Blood flow is effected by the bodys temperature  the warmer it get the less gloopy (viscosity) therefore resitance is limited and supply to muscles is increased. Therefore the haemoglobin can carry more oxygen molecules and supply it to the muscle tissue  

Cool down

Limits the strain on the heart  gradual decreasing the heart rate and respiration it prevents blood pooling. It keeps the blood flow constant so supply of oxygen and blood pressure. It allows the blood to supply muscles with fully oxygenated blood recovering oxygen dept and removes lactic acid and co2 from the muscles.

Why is this reliant

When exercise beings the body’s need for oxygen increases therefore the hearts beat per minute increase as does the blood flow the vascular shunt system controls this.

When performing up to 85 % of the blood in the body is supplied to muscles when exercise level reach their maximum intensity. At rest only 20% of blood is supplied to the muscles.

 

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Muscle types

There are 3 types of muscle fibre. The amount of each muscle type affects the performer you are you cant be an Olympic distance runner and sprinter. Training helps improve specific muscle fibres but you can never have all of one type. The muscles you have usually co inside with your somatotype

Fast twitch muscle fibres (glycoltic fibres relying on glucose store for quick energy release)  

Fast twitching fibres contract fast hence the name, they produce large amounts of power and force. This type of muscle is anaerobic they tend to use glucose store. Sprinters  would be an example of a performer who has a lot of these fibres. These performers could be called mesomorphic.

Fast twitch muscle fibres (oxygenated and glycoltic )

These aren’t fast twitching fibres but contract fast then the slow moving muscle fibres they contract wuicker then slow moving muscles therefore creating more force they use both aerobic and anaerobic energy. This means they still produce lactic acid.

Slow  twich muscle fibres (oxygenated)

These are slow twitching fibres they don’t product a great deal of force but they can work continuously for long periods of time they contain a lot more mitochondria then the muscle tissues this is because mitochondria is the sight of aerobic respiration. In the muscle tissue enzymes are braking down