Strengths and weakness of fitness components for football
METHOD: Focus for my training programme
From using the above data, I will focus on the following fitness components/skills:
1) Stamina
2) Speed
3) Strength
4) Skill
Circuit plan:
1- Speed ladders-I used this in my circuit training because I wanted to improve my speed. I had to run around the speed leaders during 60s and try doing most as I could.
2-Dribling skills- I used this on my circuit because I wanted to get better in my skills with the ball, I had to run with the ball around the pins for 6o s.
3-push ups- I wanted to improve my press ups because I’m bad at it, I had to do most as I could in 60 s as well.
4-kicking ball- I had to kick the ball against the wall n try kick it more times as I could kick it in 60s.
5-keep ups- I had keep ups on my circuit planning and had to keep it up 4 long as I could with out drop it.
6-skipping- I choose skipping to improve my jumping skills, and I did very well on it. Jumped during 60s.
7-Bench raisers- I chose bench raisers because it’s good for your and improves your arm muscles. I had to do most as I could during 1 minute.
8-hip raisers- I choose these because its very good for who does football and it improves your legss muscles.
SAFETY
There are three phases to a warm-up: aerobic phase, stretch and flexibility phase, and skills and intensive exercise phase.
The time immediately before the main activity is crucial. This is the period when the body can prepare for rigorous physical activity. There is no set time for a warm-up. It should be adapted to the demands of the sport and the age of the performer.
By warming up, the body systems, muscles and joints gradually become used to working harder. This gradual increase of stress on the body reduces the risk of injury. The pulse and the body temperature are raised to nearer the working rate.
Concentrating on the warm-up activities will concentrate the mind. By focusing in this way an advantage may be gained over the opposition by having a better start to a match.
In the warm-up phase of team sports there needs to be an opportunity to practice the basic skills of the game and the start to think collectively as a team. The warm-up creates a link between rest and the main activity. The timing between the two is stressing the muscles and joints, like sprinting, are used in the event then these should be included at the end of the warm-up session.
The warm up should be done at least for 10minutes. The exercises that could be done in the warm-up are these:
-Slow Jogging.
-running.
-jogging Sideways.
-jogging Backwards.
-Faster Jogging
-Striding Out.
-Slight changes of direction. Three steps to the right then three steps to the left.
-High Knees.
-Heel Flicks.
-Sprinting.
-Jump and Head.
-Turn and Sprint.
-Backing Off.
-Jockeying.
- etc…
There are two phases to the cool down: gentle aerobic and stretching.
After the main activity, the body is given the chance of gradually to its resting state; the cool down helps to do this. The heart and muscles reduce the intensity of the body take advantage of this. By completing a cool down the heartbeat reaches its resting rate sooner; this is called the ‘the recovery time’. The heart, therefore, does not have to work too hard for longer than it needs to. The speed of the recovery rate is influenced by several factors:
->The older a person is, the slower the recovery rate will be.
->If the exercise is new, then the new stresses will be harder to recover from.
->How ‘in shape’ the performer is: the fitter a person is, the quicker the recovery.
->Women tend to recover more slowly than men.
Like warm-up, there is no set time for a cool-down; keeping the blood circulating prevents it from having the chance to ‘pool’ or collect in areas of the circulatory system; this prevents light-headedness.
Gentle stretching stops the build-up of lactic acid in the muscles and so prevents immediate cramp and aching and soreness the following day. Stretches in a cool down should be held for about 30 seconds and should concentrate on the muscles used in the event. A controlled, restful cool down can have a calming effect on a person after the excitement of a competitive match.
Safety aspects for my circuit
Knowledge of Theory
Health is a state of complete physical, mental and social well-being and not merely the absence of or infirmity. Therefore Physical, mental and social is the three different types of well-beings of health.
Physical health: Physical fitness is good bodily health, and is the result of regular , proper and , and proper for physical recovery. A good , weight is very good, is generally increased by improving nutrition and health care, and is also influenced by the standard of living and quality of life.
Mental health: Mental health is a concept that refers to a human individual's emotional and psychological well-being. One way to think about mental health is by looking at how effectively and successfully a person functions. Capable and competent, being able to handle normal levels of stress, maintain satisfying relationships, and lead an independent life.
Social health: Social health is if your social life is good, if you don’t have problems with your sport partners, and no problems of money, basically social health is if you have a good life, and you don’t have many problems with friends and family. Have friends that you can be open with, etc…
Fitness can be defined as the capacity to carry out the day’s activities without undue fatigue.
Physical fitness has two meanings: general fitness (a state of and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is the capacity of the heart, blood vessels, lungs, and muscles to function at optimum efficiency.
General fitness: Physical fitness is the result of regular exercise, proper and , and proper for physical recovery within the parameters allowed by the .
Components:
Stamina:- to maintain effort (both cardiovascular and muscular) ; with stamina in football you last longer while you playing a match and it makes you play the game better.
Strenght:- to deal with the efforts and loads placed on the body ; with strenght you'll be able to tackle the ball and the reverse player harder and with more power.
Supplness:- to move joints through their full range ; you'll be more agil while you doing skills in football.
Speed:- to contract muscles quickly and slowly ; you'll run faster than your opponent while you playing football.
Specific fitness: Specific or task-oriented fitness is a person's ability to perform in a specific activity with a reasonable efficiency. Specific training prepares athletes to perform good in their sports.
Fitness components:
- Power – you need power to shoot the ball
- Speed & Quickness – you need speed to get to the ball before the opponent
- Agility – need to be agile to be control the ball properly
- Balance – to control the ball and not to leave it you have to have balance
- Motor Skill – you need skill for football
Principles of training.
Circuit training
Circuit training is an excellent way to improve , and . The circuit training format utilises a group of 8 exercises that are completed one exercise after another.
I’m using the circuit training for my sport because it helps a lot in it and it’s a very good way to improve the skills in your specific sport, because the exercises in the circuit training are specific to the sport chosen and that makes you improve in you specific sport.
Resisting hearth rate and recovery rate
H, that's the number of times your heart beats per minute(BMP),
Recovery rate is the number of times your heart beast during the recuperation of your body after the circuit.
This can be counted in the neck(carotid artery ), pulse…
Debriefs
In all the sessions I worked with Habib, he was my circuit training partner. During some session we had some interruptions from some people. The first session was the hardest one, but after the session it started to get easier.
I think I can do better then this, I progressed in all the sessions, but not that much in the push-ups, I think I progressed in almost all the sessions because I have been working harder each circuit.
In all my lesson it were almost all the same, I worked always with Habib and was very easy .
Session 1- I worked with Habib and it was a bit difficult doing this circuit at the first time. There was lots of pupils ''messing around''.
Session 2- I worked with Habib again and it was much easier to do the circuit this time, there were some disturbances during the circuit.
Session 3-I worked with Habib and was a good circuit with less interruption then the last time.
Session 4 –I worked with Habib once again and it was similar as the last circuit in terms of behaviour. But it was much easier to do the exercises.
Session 5-I worked with Habib for the last time , the behaviour terms were good and I had to do ma best in the exercises and I did.
Planning
I think I didn't use any pre-test results. I think that the training should have been harder den what it was. I applied some of the training in my circuit. They were specified to my sport, the sport that I choose was football .I used all the best sections that I think that would apply better to my specific sport.
Performing
I progressed in almost all my sessions of my circuit, but there was one that I didn't progress that much. The keep-ups, bench raisers. I did all my session for 11min and a rest of 30s. After that I improved a lot in each of the exercises witch is a example that the circuit training resulted and that is worth doing it.
Monitoring
Over the 5 week my skills in the types of session that I choose improved a lot, the heart rate and the rovery rate stayed the same. Witch is a good result an that shows a bit of improvement and that shows if you do the circuit training properly the results will be great.
Final Evaluation
My circuit training was good, but not successful enough, because it based in my sport but if it had more sessions it could be improved more. My training was more based in my legs, and my legs work improved a bit. My skills improved a lot and I enjoyed doing this type of circuit. This is very useful to be done in footbal beciuse there is evidence it improves the players skills.
Bavin Gamnadasa 10/62