P.E coursework - Badminton

GCSE Physical Education (Sport & Coaching)

Luke Johnston

Aims and objectives

My main objective is to reach a high level in playing badminton. To do this I aim to increase my agility, strength and accuracy (coordination).

Details

Name: Luke Johnston

Age: 16

Date of birth: 13/10/89

School: Colfe’s

Current Sport activities: Rugby U16s A

Height: 1.81m 5ft11.5”

Weight: 71.6 kg

Injuries: Osgood Schlatters (growing pains in knees)

Smoking & Alcohol: None

Introduction

I am going to do a training programme for Badminton. I will do this programme for 6 weeks, training 3-5 times a week. My goals are;

to improve my overall game play of badminton
to gain a high accuracy level with the element of power
to gain a much higher endurance around the court

1. I have not played badminton at a higher level such as with a club, I have only played the game in physical education lessons and considering my lack of playing the sport, I am quite decent. I have come to realize I can be good at this sport and so I will see how I will improve and test if I can become a good badminton player.

2. Whilst playing badminton during my physical education lessons I realized that I had little power and not much accuracy. I was quick around the court and this came as an advantage to me as this helped me beat a few opponents. My serves were below average in my group and so I will train upon these elements largely as they are the very important part of a successful match in badminton.

3. I have tested my endurance at school doing the Cooper Training and I ran 2820m in 12 mins. I shall want to improve this. I shall do this in two weeks to see if my endurance has increased. Also I did the Harvard Step Test and managed 69 steps in one minute. My pulse rate at rest is ___ bmp and after jogging for 30 seconds it is ___ bmp and takes ___ seconds to go back to normal. I shall do this simple test in two weeks time to see if my endurance has increased. I have a high running speed as I am the fastest in my year group at my school.

Some rules of badminton

The way in which badminton is played is as follows. Once the shuttle is in play, the point continues with players attempting to hit the shuttle back and forth across the net. A side wins the rally by hitting the shuttle to the floor on the opponent's side of or if the opponent fails to keep the shuttle in play. The shuttle is declared out of play if it fails to cross the net, lands out of the court or hits the ceiling of the venue. A rally is also lost if a fault is committed. A fault is called if a player touches the net during play with either body or racquet, hits the shuttle before it comes across the net or is hit by the shuttle.

Some of the other rules that are used in badminton are as follows. A shuttle that lands on a line is in bounds. A player may let his or her racquet cross over the net in his or her follow-through on a shot. A shuttle may hit the net on a serve as long as it then lands within the opponent's service court; otherwise it is known as a fault. If a shuttle should get caught on top of the net or in the net, having passed over the net during play, a let is called and the rally replayed, except on service when a fault is called. A fault is called if a player swings and misses while serving. Players are guilty of a fault if they deliberately distract an opponent by shouting or making gestures. An interval of 90 seconds is allowed between each game.

Types of Training

Continuous training: involves exercise at a constant rate, doing activities such as running or cycling. It usually means that exercising at 60% or 90% of vo² max for an hour or more.

Interval training: fixed patterns of slow and fast exercises are used during interval training; each repetition is called a rep. You have to finish a set of reps before you are allowed a break.

Fartlek training: can be easy or hard to suit your fitness. It can be changed to fit any continues exercise. It involves changes in intensity, when completing continuous exercise.

Circuit training: a series of circuits can contain stations with each station having different exercises. Circuit training uses a range of different muscles; it can be used for both sport and fitness. Circuit training can be changed according to what skills you need e.g. skills circuit, aerobic circuit, anaerobic circuit.

Weight training: also known as weight resistance. Weights such as dumbbells and barbells create a resistance of force against which the muscles exert. Weight training must follow a programme. A programme will involve a series of sets and repetitions. A typical number of reps in a set would be twelve.

(1set=12 reps)

My programme

For my personal exercise programme I have chosen to use circuit training as it is the most efficient way for gaining agility, strength and partly fitness in the period in which I have, 6 weeks. Circuit training is the only type of training that can work on a range of muscles using both aerobic and anaerobic respiration. I shall also use Fartlek training as it would improve my fitness better than circuit training. I shall also be concentrating my training on skill training, for accuracy, and circuit training, for strength and Fartlek training, for endurance.

The principles of fitness that I shall use – S.P.O.R.T

Specificity – for this training programme I would specifically be trying to improve my accuracy, strength and stamina. This would help improve my game play of badminton.
Progression – for badminton I would slowly increase the amount of training and also the intensity of the training. This means that I am progressing. If I do not increase the level of exercise then I will not progress as it means that my body cannot get fitter if the same level of exercise is used.
Overload – to progress you need to overload in training e.g. jump on the spot 20 times in a minute, then in 50 seconds, then 25 jumps in 50 seconds etc. Overload should be increased related to the correct amount for my own personal body fitness which can go up during the circuit. This means that if I do become fitter, my body would work harder. If I work at a continuous level of exercise I would not get any fitter than I would be at the certain level that I am at. It may even reverse the process. This procedure is called overload, this would make my body work at the correct rate, without pushing too far, but that I become fitter after each circuit.
Reversibility – I would make sure I train at least three times a week because fitness can be reversed easier than it can be gained, and in badminton you need to keep your level of fitness for a long match with high intensity. So if I do not exercise regularly enough on my circuit the process of getting fitter would start to reverse. It is largely important to exercise at least 3 times a week otherwise my time spent exercising would be wasted as I may start losing my fitness if I don’t exercise regularly.

Tedium – I will make my programme as interesting as possible and so to vary the methods of my training so I will not lose interest. To do this I will use different exercises and activities. I shall also use different equipment and exercises for different parts of the body. This would hopefully provide a good, interesting circuit.

The other principle I will use is F.I.T.T

Frequency – This is how often I train. I should train at least 3 times a week for around an hour a day minimum. This gives me time to recover after each session.
Intensity - This means how hard my body will have to work. This can be changed by doing simple things such as spending more time at each session. It could mean making the sessions harder. E.g. by increasing the weight you have to lift. But you can also increase your intensity level in your mind. Making you work harder psychologically, as you increase this intensity level you must not push to hard to overload, nor should the level of intensity be decreased other wise the training will become inefficient and will start to reverse all the results.
Time – For this I will set different time schedules and limits for my circuit. Also as an overload process I will have to increase my time spent at each station will increase as I get fitter. This is important for me as I wish to improve my aerobic fitness, and then my sessions should last for longer periods of time.
Type - This can affect the type of exercise that I do and usually have to comply with some kind of specicifity. It can change if the exercise is anaerobic or aerobic, or even whever the station is based more around skill rather than fitness.

Diet and Nutrition

In order to gain a healthy life, a well balanced diet with fresh nutritious foods, combined with a regular exercise is the best way to do this. We must balance the energy we take in with the energy we use so the equation should be something like this: energy intake = energy used. E.g. if we take in 15000kj of energy we must use 16000kj through physical exercise. This is to increase fitness and decrease weight. So if we take in 15000kj but if we only use up 12000kj then we will gain weight, as the extra 3000kj will be stored as fat. But if we take in 12000kj and use 12000kj then we will lose weight. The best way to lose weight is to decrease our energy intake and increase our activity level. To become fitter you must increase your intake of carbohydrates and decrease the intake of proteins because carbohydrates are a resource of energy which is why it is vital to “carbo load”.

A balanced, healthy diet should consist high of fresh fruit and vegetables, high in whole grains such as brown rice, bread and pasta, moderate in meat and fish, limited in fats and sugars. My meals should be planned from the guidelines of below.

Proteins

Protein is normally used for rebuilding muscle and body tissue but can also be used for emergency supplies of energy when carbohydrate stores are depleted, for instance towards the end of a long duration, high intensity exercise period.

Many people assume that eating more protein will make them stronger and bigger, it won’t. The body can only usefully use a certain amount and, although excess protein is excreted by the body, very high intakes can put undue strain on the liver and kidneys additionally, part of the excess protein may be stored as fat, an equally unwelcome prospect. Protein should comprise only 12-15 per cent of a total diet.

Fat

Fat is stored as fat tissue around the internal organs, within the muscles and under the skin and is used as a long term energy store. Fat consumption should be kept to a minimum, especially in the case of inactive people. Fat takes longer than carbohydrate to be transformed into energy, and excess fat soon builds up around the body and can lead to overweight and health problems such as heart disease and abdominal blood pressure. However, a certain amount of fat is important in the diet as it is a valuable source of essential fatty acids and the fat soluble vitamins A, D, E and K. More importantly, it is required for its protective and insulation factors and for the crucial role it plays in the proper functioning of the female hormones.

Carbohydrate

Carbohydrate is stored mainly as glycogen in the muscles and liver and used for short term energy supplies. It is a good food source for all of us, but especially for athletes and the physically active, as it is quickly transformed by the body into energy. If carbohydrate is excluded as part of a weight loss programme, as is often the case in low calorie or crash dieting, the result will be a loss of muscle for is emergency stores.

Carbohydrates split into two groups: simple carbohydrates and complex carbohydrates. In a healthy diet, it’s the complex carbohydrates we need most, particularly the whole grain version, since these offer greater fiber content. During my pep I shall try to cut down on foods such as cakes, confectionary and biscuits since these contain both fat and sugar ad do not offer the same level of nutritional value.