FITNESS REQUIREMENTS FOR A CRICKETER
Should be… (Tick) v low low fair good v good excellent
FITNESS TESTING
An cricketer can use the following fitness tests to assess their fitness levels in each area.
Health Related Aspects
1. Cardio-Vascular Fitness Multi-stage fitness
Fitech step test
2. Muscular Endurance NCF sit-up Test
Arm endurance
Leg endurance
3. Flexibility Sit and reach
Trunk
Shoulder
4. Muscular Strength Grip Dynamometer
Maximum weight lifted in a single contraction
Skill Related Aspects
5. Agility Shuttle Run
6. Balance Stork Stand
7. Reaction Time Stick/Ruler Drop Test
8. Co-ordination Hand wall/ Throw
9. Power Standing Long Jump
10. Speed 50-metre sprint
FITNESS TEST RESULTS
MY PERSONAL FITNESS PROFILE
v low low fair good v good excellent
MY FITNESS PROFILE COMPARED TO A CRICKETERS FITNESS REQUIREMENTS
is… (Tick) v low low fair good v good excellent
FITNESS EVALUATION
Personal Exercise Programme
Assess the aims and reasons for taking part in your PEP.
The aims and reasons for taking part in my PEP are to,
Improve my (extra ticks = more important):
- Cardiovascular fitness
- Muscular endurance
- Muscular Strength
- Flexibility
- Body Composition
Other reasons are to:
- Reduce stress
- Meet friends
- Look and feel better
- Improve my confidence
- Enjoyment
- Improve my health
Other reasons for taking part might be:
Some of the other reasons to take part in my PEP are:
- Improve my ability to play cricket
- Improve my reaction times so I will be able to face faster bowling, which will end up in me being able to play cricket at a higher level.
- I will try to improve my weight level so I will be able to run quicker so I will get more quick runs.
Name: Robert Evans. Signature: ………………………………………………
METHODS OF TRAINING
- To improve cardio-vascular fitness e.g. stamina
To improve your stamina you must first of all use a form of continuous training that is of low intensity e.g. jogging, swimming or cycling. You should aim to build up to 3 sessions a week for about 20 minutes. You should work at a target HR of between 60 - 70% of your maximum HR. You should be able to hold a conversation whilst working. Once you can train continuously for 20 minutes you could go onto FARTLEK training.
- To improve muscular endurance
To improve your muscular endurance you should do activities that are of a low intensity for a long time e.g. sit ups, light weights, swimming, cycling. You are looking for activities that repeatedly use the same muscle group over a long period of time e.g. 3 times a week for 20 minutes at low intensity (60-70% of max). CIRCUIT TRAINING is a good method of improving endurance.
- To improve your flexibility
You should perform flexibility exercises in your warm down. These may be done actively (on own) or passively (with partner). All stretches should be gently held for at least 10 seconds - do not bounce into the stretch. PNF is another good method of improving flexibility. A little and often helps improve flexibility.
- To improve your muscular strength
It is not recommended for your age to lift weights until you are fully grown. You should aim to lift heavy weights a few times to improve strength work with a medicine ball or against a resistance is a better method of improving strength for you.
- To improve anaerobic fitness e.g. Speed and Power
Activities need to be of high intensity for a short duration which allows for a quick recovery. INTERVAL TRAINING is the best method of training and should be done with the help of your coach. Your heart rate should be above 80% of your maximum and you only work for short periods of time.
Personal Exercise Programme
My plan for my PEP based on my aims and reasons for taking part in it.
Name Robert Evans. Signature ……………………………………………………………
Personal Exercise Programme
Plan for an exercise session is -----------------------------------------------
e.g. circuit training, resistance training, exercise to music, continuous training.
Signed ……………………………………………. Date ………………………………………….
PRINCIPLES OF TRAINING
The application of the Principles of Training to my Personal Exercise Programme.
S
Specific
P
Progression
F
Frequency
I
Intensity
O
T
Overload Time
T
Type
R
Reversibility
T
Tedium or Variance
Personal Exercise Programme
The Principles of Training I will use in my personal exercise plan will include: Progression, Specificity, Overload, The FITT Principle, Individual Needs, Regularity and Reversibility.
I am aware of the dangers of overtraining …………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………
Name…………………………………………………. Signature …………………………………………….
Week beginning Monday _________________________ Normal/Light Training Week
Signature (Parent/Guardian/Other) ______________________________________________
Week beginning Monday _________________________ Normal/Light Training Week
Signature (Parent/Guardian/Other) _____________________________________________
Week beginning Monday _________________________ Normal/Light Training Week
Signature (Parent/Guardian/Other) ______________________________________________
Week beginning Monday _________________________ Normal/Light Training Week
Signature (Parent/Guardian/Other) ______________________________________________
Week beginning Monday _________________________ Normal/Light Training Week
Signature (Parent/Guardian/Other) ______________________________________________
Week beginning Monday _________________________ Normal/Light Training Week
Signature (Parent/Guardian/Other) ______________________________________________
_________________________ Normal/Light Training Week
FITNESS TEST RESULTS
MY PERSONAL FITNESS PROFILE
v.low low average good v.good excellent
MY FITNESS PROFILE IN COMPARISON TO A____________ FITNESS REQUIREMENTS
Poor low average good excellent
FITNESS EVALUATION
A Typical Training Day Would Include
1. Warm-up, 2. Main activity and 3. Cool down
A warm up gradually raises body temperature and heart rate and improves the exchange of oxygen from haemoglobin. We warm up for three reasons:
- to prevent injury
- to improve performance
- to prepare psychologically for the event.
A warm up should provide a smooth transition from rest to the intensity of the main activity of competitive situation.
The first part of the warm up is the:-
A Cardiovascular warm up
This gradually raises the pulse rate gradually towards the working pulse rate. This can take various forms and could include easy cycling on an exercise bike, easy jogging, slow swimming etc. This part of the warm up usually takes between 5-10 minutes.
B A typical cardiovascular warm-up for my sport would be:-
C The second phase of the warm-up is stretching
There are two ways to do this
- static-easy stretches which are held for about 10-15 seconds without straining
- PNF – assisted stretches with the help of coach/training partner.
D Typical stretches that I would use for my sport are:-
The main activity
This may take a variety of forms and will also differ depending on the individual needs of the performer e.g aims, fitness level, body build, time of year etc. It may be a skills session, a fitness session or a mixture of both. It may be Continuous, Interval, Fartlek, Circuit Weight or Cross Training or…….It may be the actual game.
An example of the main session in my activity could be:-
Cool-down
This gradually returns the body to its normal temperature and the working pulse rate to the resting pulse rate. It helps to prevent stiffness and soreness in the muscles by dispersing lactic acid.
Every activity should finish with a cool down but particularly after an aerobic activity. The performer will normally put back on the warm clothing they used to warm up in. Similar activities are done to the warm up and this helps prevent blood pooling in the lower limbs by assisting the returns of venous blood to the heart.
The cool down takes between 10 and 15 minutes, 5 minutes to return the pulse rate to normal and 10 minutes of static stretching to disperse lactic acid. Static stretches are held for longer in the cool down, about 30-35 seconds is usual. These stretches should again reflect the activity and if a variety of muscles have been used then these should be restretched in the cool down. As in the warm up, the stretches should be done in sequence, starting at the top and gradually working down the body.
An example of the cool-down session in my activity could be:-
Controversial Contra-indicated Exercise (Exercises to avoid)!
These are exercises that go against that we know to be good practice and they are therefore at the very least controversial- that is to say that doubts have been raised about their safety. They are now referred to as contra-indicated. Such exercises fall into one of three main activities.
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Hyperextension – this describes exercises that hyperextend the joint, e.g. excessive arching of the back in gymnastics or the cervical extension of the neck stretching the neck backwards as far as it can go.
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Hyperflexion – this describes exercises that hyperflex the back, e.g. toe touching gains a high rating of danger from many specialists.
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High impact exercises – e.g. star jumps or exercises that require you to jump up and down double footed on the spot. Skin splints are one injury thought to be caused by this sort of training. Low impact exercises are recommended and a suitable one might be skipping on alternate legs.
Sit ups
These have been around for a long time and are one of the prime exercises that fit into the contra-indicated/controversial category. It is now generally accepted that sit ups with straight legs and/or hands clasped behind the neck are bad exercises. There are a number of alternatives but they all require bent legs with hands either on the chest, to the side, placed on the legs or with fingers at the temples or the ears. We do not also need to go through the full range of sit up movements.
Vulnerable areas
Although there are a number of contra-indicated exercises, the ones of main concern are those that involve the neck and back and that is why the sit up is one of them. It also fits the form of ballistic exercise. We can see from our work on the spinal column and the vertebrae just how vulnerable this area is. Likewise from our study of the knee joint (the most complicated and vulnerable joint in the body) we should now understand why exercises such as star jumps can cause injury to the knee.
Overuse exercises are also common in sport and can be avoided.
What implications do contra-indicated exercises have for your sport?
USING EITHER CIRCUIT OR WEIGHT TRAINING PLAN A SESSION AND SHOW A CLEAR UNDERSTANDING AND APPLICATION OF PRINCIPLES OF TRAINING, REPETITIONS AND SETS.
Or
DEVISE AND USE A RUNNING COURSE, SWIMMING SCHEDULE OR OTHER MEANS TO DEVELOP THE CARDIOVASCULAR FITNESS, USING A VARIETY OF RECOGNISED TRAINING METHODS AND UNDERSTAND THEIR USE.
EXPLAIN WHY YOU HAVE PERFORMED THE EXERCISES IN THE ORDER THAT YOU HAVE AND HOW YOU PROGRESSED THE EXERCISE INTENSITY DEPENDING ON YOUR FITNESS LEVEL.
WHICH MUSCLE GROUPS HAVE YOU USED FOR YOUR DIFFERENT ACTIVITIES.
HOW HAVE YOU TESTED, MONITORED, RECORDED AND EVALUATED YOUR FITNESS PROGRAMME. HOW DO YOU PLAN TO PROGRESS YOUR TRAINING AND FITNESS LEVELS USING THE APPROPRIATE PRINCIPLES OF TRAINING.