Pre-Test Information
The pre-tests are needed as they show starting levels of fitness and it makes it easier to compare results to the post test to see if there is any improvement.
Resting heart rate: 62 bpm
Safety Aspects
Role of warm up and warm down
The warm up plays a vital role in sport safety. It prepares you mentally and physically. Physically it warms up your muscles to get the respiring more this, in turn, makes it less likely to obtain any injury from over stretching a warm up also should include a pulse raiser e.g. running 400 metres. It also prepares you mentally; it puts you in a “fighting” mood. This will also help, as it will build up some confidence in your team and your general state of mind. For hockey you would do more stretches than anything else as in hockey you do have to stretch to either tackle or to control a wide pass.
The warm down more important than the. The warm down is a chance for your body to cool down and pay off the oxygen debt that may have built up during the game/exercise it will also help prevent Venus blood pooling. Physically it helps as if you just go and sit down after a game the lactic acid will stiffen up your muscles where as if you as warming down if will give them a better chance to get rid of all the lactic acid.
If you do not warm up or warm down the chances of injury are greatly increased.
Personal and equipment safety issues
For personal safety I will assure that I do not wear any jewellery and/or watches as these could scratch. I will also make sure I am wearing the correct footwear for the surface I am going to be playing on. I will also insure that I am wearing shin pads and a gum shield as if I do not wear them injury is more likely to occour.
For equipment safety I will check things like the pitch; there are no holes or mole hills on it, check that the goals are secure and will not fall down. check the sticks so avoid splintering, and even check the ball to make sure there are no dents or chips in it as these could cause the ball to jump up.
Safe planning or order and types of activities undertaken
I have chosen my activities and now I have to think of a safe order to do them in as I don not want to put continus strain on one set of muscles or one part of my body. My activities in the order I am going to do them are as follows.
- Ladder runs agility
- Sit-ups general fitness
- Burpees explosive strength
- Shuttle runs agility
- Press-ups general fitness
- Quick sprint explosive strength
- Zig-zag run agility
- Star jumps explosive strength
Flexibility is not going to be in my curcuit as there are not many excercises that I can do so I will do a longer warm up as part of my flexibility aim.
