Personal exorcise programme for a footballer.
Introduction My first sport is football and the position I play is forward. My strength in the game is my pace. A weakness that I find is that I am not the strongest person when playing against bigger stronger defenders. Increasing my upper body strength will hopefully allow me to compete more with the defenders that I play against. For my personal exercise programme my plan is to increase my upper body strength. I will work at the gym once a week over a period of 8 weeks. During these gym sessions I will test my one rep max for my pectorals, abdominals and biceps. Once I have found my one rep max I will do four reps and four sets at 80% of my one rep max with a three-minute rest period. To do this I will use the component of fitness "strength". Maximum strength can be defined as "the maximum amount of force that an individual can produce during a given movement of unlimited length"(Frank Galligan, Colin Maskery, Jon Spence, David Howe, Tim Barry, Andy Ruston, Dee Crawford. 2000). When taking part in my game this will come into effect when I go up to challenge for a header. There are a variety of training methods such as continuous, interval, fartleck, plyometrics, altitude and circuit. For my programme I will be using plyometrics and circuit training. Plyometrics will be used because it improves explosive movements. Plyometrics is used in sports that require strength. This
Skeletal System Notes
NOTES Skeleton Diagram Remember: Scapula is at the back not the front of the skeleton! How Bones Grow When we are born most of our skeleton is made from cartilage, as grow older the cartilage develops into bone which is much firmer. We call this process Ossification. This process carries on until we are fully grown adults. An example of this is that when we are born we have around 350 bones but when we are fully grown adults we have about 206 bones. The ends of our bones are the places that contain the cartilage these are the growth plates. Because we are constantly growing we need our bones to reshape and grow this happens through osteoblasts. To make this possible though the bones need osteoclasts to replace the tissue that makes bones. Joints Joints allow the body to move. Muscles attached to the bone contract to cause the bone to move. The bones act as levers with joints acting as pivots. 'A joint is where to bones meet and muscles act together to cause movement' Types of Joints . Fixed or Immoveable Joints These are joints and bones that can't move, e.g. The Skull. 2. Slightly Moveable Joints They can only move a little bit and are held together by ligaments. E.g. The Ribs 3. Freely Moveable/Synovial Joints They have a high degree of movement. These are the largest group of joints found in the body. E.g. The Hips, Shoulders, Knee There are six types of
Investigating Pulse Rate
Investigating Pulse Rate Plan: I am doing an experiment to measure pulse rates. I am going to run at a prolonged pace for 30,60,90 and 120 seconds. I will then take a reading of my pulse. I will repeat my experiment to give a more accurate set of results. I will be taking results on myself and two other people, so that I can compare my level of fitness and heart rate to theirs. Fair Test: To make sure that my experiment is a fair one I need to keep some factors the same each time. I need to make sure that I run for the specified amount of time, i.e. I don't want to be running for 40 seconds and then actually I was only meant to run for 30. To make sure I don't have any time related mishaps, I will use a stopwatch o keep track of times. I also need to make sure that I say at the same pace throughout my experiment. I intend to jog during my experiment rather than hard sprinting. I need to make sure that my pulse has calmed back down to normal pace before I proceed on to the next stage, because otherwise I wont get accurate results, as if I started from 60 beats per minute at the first stage, and then and 90 beats per minute at the second, I wouldn't have a fair test. I also need to make sure that I take my pulse for the same amount of time, every time I take it. I am going to measure my pulse for 60 seconds, instead of 15 seconds and then multiplying the
Sports Injuries
Sports Injuries When you take part in a sport, there will always be a chance that you might hurt yourself while playing. Some are more dangerous than others, like rugby is obviously more dangerous then Golf as it involves a lot of heavy contact while golf is very light and involves no contact. An injury is when damage or harm comes to the body from an external force which causes physical or chemical damage. There are two main ways in which injuries can occur, through internal or external force. An external injury may involve someone hitting or bumping into you and impacting your body with fractures or dislocations. This is not only limited to people causing injury- the environment can cause injury, such as dehydration in immense heat. Internally, sudden and strenuous movements can tear or strain muscles inside the body (where the body cannot cope with it, it causes injury); this is also done through overuse. Overuse injuries can be caused a part of the body again and again, through stress placed on a particular part of the body. Another way is when a condition is left untreated- this is known as chronic injury. This is where injuries are not treated or given enough time to heal, this can lead to arthritis. External injuries are due to either impact- such as a tackle, collision, punch and kicks, and cause things like bruises, sprains, fractures and dislocations. They can
Investigation into the effect of exercise on heart rate
Investigation into the effect of exercise on heart rate Introduction In order to test the effect of a quantifiable amount of exercise on the heart rate, the exercise undertaken will be strictly controlled. A single step of fixed height will be used along with a metronome to regulate the speed of stepping. This ensures continuity of the exercise and that the effect of the amount of exercise on the heart beat can be seen and will not be unduly affected by the speed or rigour of the stepping. As three volunteers are to be tested, the results will show variations specific to each volunteer which could be due to fitness, gender, step tequnique etc. A separate person (hereafter referred to as the 'pulse checker') will check and record heart rate as it can be very difficult to measure ones own heart rate accurately following vigorous exercise. The volunteers should be asked not to drink, eat or smoke for 1 hour prior to the investigation. Any of these could affect heart rate, especially drinks containing caffeine (as this can increase heart rate). Volunteers should also be checked for any medications taken recently as some (eg asprin) can also affect heart rate. Materials * Fixed height step - to ensure continuity of step exercise * Watch or clock with a second hand * Metronome - to ensure continuity of exercise speed * 3 volunteers to carry out procedures once each
Fitness teasting
Advantages and disadvantages of fitness tests Task three: In this assignment I am going to explain one fitness test for each component of physical fitness which is cardiovascular fitness, muscular strength, muscular endurance, flexibility and body composition. I will also include advantages and disadvantages for each test. Fitness test for Cardiovascular fitness Cardiovascular fitness is the efficiency of the heart, lungs, and vascular system in delivering oxygen to the working muscle tissues so that prolonged physical work can be maintained. To test a client's cardiovascular fitness, you could use the Vo2 max test which relies mostly on the client's stamina and endurance also using their heart and lungs. This test is done by using a treadmill and an assistant. At the start of the test the client runs on the treadmill at a low speed and a flat gradient, but within the test the speed and the grade of the slope is adjusted, the assistant uses a stopwatch and makes the adjustments. When the client runs on the treadmill and at certain times e.g every three minutes the assistant would increase the grade of the slope and the speed. The client then runs on the treadmill for as long as possible, whilst the assistant is still making the adjustments and timing the client with the stopwatch. When the client cannot carry on any longer the test and the stop watch is
Case study on Andrew Flintoff. Background information on Ankle Sprain which Andrew Flintoff is suffering from Ankle sprain
Case study on Andrew Flintoff Background information on Andrew Flintoff Full name: Andrew Flintoff Born: December 6, 1977, Preston, Lancashire Age: 29 years Sex: Male Major teams: England, ICC World XI, Lancashire Nickname: Freddie Batting style: Right-hand bat Bowling style: Right-arm fast Height: 6 ft 4 in Education: Ribbleton Hall High school Andrew Flintoff, MBE, was born 6 December 1977, Preston, Lancashire. He is a cricketer who plays for Lancashire and England. A tall (6' 4") fast bowler, aggressive batsman and fine fielder, he is seen as one of the best players in the modern game, and one of the few genuine all-rounders in the international game at the present time. His nickname "Freddie" or "Fred" comes from the similarity between his surname and that of Fred Flintstone. Since making his Debut in 1998, Flintoff has been an integral player, and has both captained and vice-captained the team. He has been plagued with injuries due to his bowling action, and in late 2007 a fourth ankle operation took him out of cricket until summer 2008. To date, injuries have cost him more than 20 Test appearances, a tally that is about to grow substantially. Flintoff's history of previous injuries * 1999 - Returns early from South Africa with broken foot.
Investigating Human heart rate.
Biology Coursework Investigating Human heart rate Introduction: There are various factors that can affect the human heart rate, the pulse rate of someone can be raised or lowered by chemical stimulation or physical stimulation, caffeine and alcohol are chemical stimulants, and they promote the conduction of nerve cells which will slow reactions but heighten the strain on the heart. Physical stimulation is brought on by exercise, or emotional strain, the pulse rate is raised due to the extra oxygen is needed by various muscles; this causes the heart to beat faster to carry more blood. I have chosen to select the effects of exercise on the pulse rate because I think the chemical stimulation would either require consuming a lot of alcohol (which would have side effects) or drinking a lot of coffee or cola. Also many different people react differently to alcohol/caffeine than others and so I do not think it would be a fair test if I tested chemical stimulation. It is proven that exercise affects pulse rate however well trained your body and heart is so I think I could carry out a fair test on physical exercise on heart rate. Plan: I am going to set up a series of press ups to create the physical exertion I need, press ups are strenuous and can be performed to a specific rhythm or timing. I will do 3 series of 5 press ups each press up taking 2 seconds to complete (both going
An investigation to show the increase in pulse rate after exercise
An investigation to show the increase in pulse rate after exercise Aim: - The aim is to find out the difference and effect of pulse rate after exercise. Prediction I predict that my pulse rate will be higher after exercise. Scientific Knowledge The heart is an important organ in our bodies. Its job is to pump sufficient blood to muscles and organs in our bodies. The blood has many parts; Red Blood Cells, White Blood Cells (Lymphocytes), Platelets (Thrombocytes), Plasma and hormones, such as Anti-Diuretic Hormone (ADH). White Blood Cells engulf, ingest then digest bacteria and viruses found in the Circulatory system, such as Listeria Monocytogenes and Streptococcus Pneumoniae. Red Blood Cells contain a substance called Oxy-haemoglobin. Oxy-haemoglobin contains Oxygen, which then diffuses into the muscles. This substance now becomes haemoglobin, due to the diffusion of the Oxygen. When we exercise we respire aerobically. This means using Oxygen but it gets to our muscles slowly in large masses. When we exercise and we get to the stage where we call "out of breath" we respire an-aerobically. This is called an-aerobic respiration. But this method of respiring sends Oxygen to muscles and organs rapidly, but in smaller masses. After exercise we still breathe an-aerobically because we pay back an Oxygen debt. This process simply restores any Oxygen missing. Variables In
Cardiovascular and Respiratory Responses to Submaximal Exercise under Aerobic Conditions
University of Hertfordshire Faculty of Health and Human Sciences Department of Nursing and Paramedic Sciences Integrated Biosciences for Paramedics Module Code 1ANN0002 Semester B Laboratory Report Cardiovascular and Respiratory Responses to Submaximal Exercise under Aerobic Conditions Michael A Jones Submission date 30 May 2003 . Introduction Cardiovascular and respiratory mechanisms must work in a combined fashion to support the oxygen (02) needs of exercising tissue, and to eliminate from the body the waste products that are brought about by increased cellular metabolism, namely heat and carbon dioxide (C02), thus maintaining homeostasis. In order to record the body's cardiovascular and respiratory response to exercise, the cohort was split into sub-groups where two from each sub-group were measured for their physiological changes during a period of rest, a period of submaximal exercise, and a recovery period. During exercise the body's demand for (02) is increased to maintain adequate tissue cell perfusion, and as a result of this the cardiovascular system responds by increasing heart rate (HR) The respiratory systems response to exercise as stated by (Wetter T. et al 2000) is that "as exercise intensity increases from mild to moderate effort, alveolar ventilation must increase proportionally to prevent a build up of (CO2) which would soon