We need to:
? Obey the rules
? Respect our opponents and follow etiquette
Principles of training
We need to train to improve our fitness. For steady progress and to avoid injury we should follow the SPORTprinciples:
1. Specificity
2. Progression
3. Overload
4. Reversibility
5. Tedium
Specificity
Every type of exercise has a particular effect on the body. The type of training we choose must be right for the type of improvement we want to see. We must always use a training programme that puts regular stress on the muscle groups or body system that we want to develop. Our training programme must be designed to suit the needs of our sport.
Progression
The body take time to adapt to more or harder exercise. We must build up the stress on our bodies in a gradual, or progressive way. E.g. by lifting heavier weights or running further.
Overload
To improve the fitness of our body systems we need to work them harder than normal. The body will then adapt to the extra stress and we will become fitter.
We can overload our bodies by training more often, by working harder or by spending more time on our exercise.
Reversibility
Our bodies adapt to the stress of exercise by becoming fitter. In the same way, we quickly adapt to less exercise by losing fitness. If our muscles are not used they atrophy- that is, they waste away. We cannot store fitness for future use. It will disappear if we stop training.
Tedium
Our training programme must be varied to avoid tedium - boredom. By using a variety of different training methods we will keep our enthusiasm and motivation.
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It is important to warm up and warm down before & after the exercise:
Warm up should include:
? Gentle exercise for the whole body, such as light jogging. This gradually increases heart rate, breathing and blood supply to the muscles. It warms up our muscles and prepares us mentally for the session
? Gentle stretching, to prepare muscle, ligaments and joints
? Practising techniques and skills to be used in the session
? The whole warm up session should be between 5-10 minutes.
Warm down should include:
? We should always finish the session with a period of lighter exercise
? We should avoid going from hard exercise immediately to rest
? Light exercise shortens recovery time by helping to remove carbon dioxide, lactic acid and other waste products
? Light exercise makes sure that the blood continues to circulate well and prevents it pooling in the skeletal muscles, which may lower blood pressure and cause dizziness
? While the muscles are thoroughly warm, flexibility exercises can be carried out with less chance of injury through over-stretching
? Light exercises will prevent muscle soreness and stiffness.
We need to train to improve our fitness. When planning a fitness programme, we should follow the FITT principles: Frequency, Intensity, Time, and Type:
Frequency: how often we train
? We should train at least three times a week to improve our fitness
? The body needs time to recover from each training session
? We should spread these sessions out over the week.
Intensity: how hard we train
? We will only get fitter if we work our body systems hard enough to make them adopt
? We must start at the right intensity, depending on our current fitness
? We must understand and use our training thresholds.
Time: how long we train
? To improve aerobic fitness our training sessions should last longer and our working heart level should rise
? Each session must last at least 20 minutes to see any real benefit.
Type: what kind of training we do
? We should analyse our particular sport to know the fitness and skills we need
? The training programme should include types of activity to develop these skills and fitness
Pulse
It is important to measure your heart rate before and after the exercise if you want to know how fit you've got during a long period of time, perhaps a year. The lower your heart rate, the fitter you are. The other way you measure your fitness is by recording the recovery rate. Recovery rate is the time for the heart rate to return to normal. The quicker the heart rate turning to normal, the fitter you are.
Heart rate
Heart rate is the number of times the heart beats per minute. For a normal adult when resting this will be about 70 beats per minute.
A pulse can be felt at points in the body where arteries are near to skin:
1. Carotid- in the neck, in the groove beside the windpipe
2. Radial- at the wrist, below the thumb.
Stroke Volume
Stroke volume is the amount of blood pumped by the heart in each beat.
Cardiac output
Cardiac output is the amount of blood pumped out of the heart per minute. It is controlled by both heart rate and stroke volume:
Heart rate x stroke volume = cardiac output.
I will improve certain components of fitness in my chosen skills and improve my muscular strength. A sportsperson will always require some form of static, explosive and dynamic strength for any activity. In basketball I will use a degree of each of these: Static for screening, explosive would be needed if I were to attempt a slam dunk and dynamic as I will be running for a long time in a low position so will need to be able hold my body weight in this position.
