I will be designing throughout this coursework a fitness program for a cross country runner.
P.E Cause Work Fitness program Planning Intro I will be designing throughout this coursework a fitness program for a cross country runner. I have chosen this sport as it is one I have spent a lot of time on and have enjoyed throughout a large period of time. I feel I have a reasonably large amount of knowledge on the subject and am interested in learning more about it. I have done this sport since around the age of 8 but took it up training 6 years ago when I joined Milton Keynes athletics club having been asked by a couch there. At the time I was around 20th in Milton Keynes for my age (year 4 and 5) (9years old) and around 30 -40 in bucks the next year I ran in the same races but for years 6 and 7 (me being in year 6) and came top 10. After this I really started 2 take running seriously. The next year as a year 7 I won the Milton Keynes cross country and the bucks cross country. The following year I was third in bucks at u13 age group and represented bucks in the national AAA race in Nottinghamshire on sky sports 2 coming top 100 out 500 of the best runners in the UK I also finished 7th in the Chiltern league rankings. Then as a bottom year under 15 I again in the AAA cross country top 60 (4th in bucks) but also in the schools cross-county (6th in bucks). As top yeah under 15 I got an Achilles heel injury at the start of the season but I still represented bucks in
Fucus week diary.
Dear Diary, Today wasn't as bad as I thought it would be, there are lots of year10's here too, thank god... I would definitely hate it if there was no one I knew here with me. The hardest part was getting up at 6:30 in the morning; I hate mornings. I was hoping that this week would be like a holiday, waking up late, getting to do stuff in the afternoons, no homework... well so much for no homework, I have to write this English diary. Asha and I (my perfect grammar!) took the no. 40 bus to Times Square, we were early getting there, but we had to wait for Kate and ended up being late anyways. First thing after our lecture from Ms Wathall about how being on time is very important, we had an introduction talk from this California fitness guy (I forgot his name already, opps), basically all we were told was to be sensible on the equipment, and to 'be safe you must be smart'. Such a cliché, everything we do now days commences with a lecture about safety. I don't know why they bother; all it does is to give people ideas about ways to get into trouble... Well we were put into four groups; mine is called 'Female Pride'. The name was Dominic's idea, which is why we all find it hilarious. Every time they call it out we crack up laughing. Since Hip Hop was switched to Friday the first thing we had to do was a Cardio blast YEAY! (not). The idea is to get you heart beating fast. If you
Sports specific test
Sports specific test. S.berry Warm up: Before starting any type of exercise a full warm up must be undertaken to make sure that one is less likely to pull or strain muscles during the activity. Here are the stretches it is necessary to do before playing football, as different sports require different stretches. N.B. one should never bounce when stretching and never stretch cold muscles; one should always warm up with some easy physical activity before stretching. Stretches: For maximal efficiency: Hold 30 seconds and repeat 5 times Minimal requirements: Hold 10 seconds and repeat 3 times Before starting my stretches I will warm up my muscles by jogging around the hall/pitch twice. The neck stretch: Looking directly ahead of you put one hand across your head, placing your hand on the opposite side of your face. Use your hand to pull your head gently down towards your shoulder. When you feel a stretch, hold. Repeat to the other side. The Hip flexor stretch (standing): From the standing position, take a step forward with your left leg while keeping the right leg straight. Now bend the knee of the left leg until you feel a stretch in the front area of the right hip. Make sure the left foot is beneath the left knee or slightly in front of it. Hold. Repeat with the other side. Groin stretch: Sit on the floor with the soles of your feet together. While holding
personal plan
Sport Science Coursework Corrections. Programme. The aim of this Programme I 'am going to do, will be concentrating on how I could improve on my health and fitness, with support of enrolling a sport that I enjoy. The six week trail period that I have set up, was meant to gain me the things that I said that I had to improve on, like working on getting more muscle for more explosive power. Specificity: In this area I'll be talking about the circuit I have designed to follow, so that I will improve my overall work load. I will need to improve my muscular endurance, muscular strength, my speed and agility. F-frequency, this means how many times I will repeat a certain exercise. I-Intensity, this means how hard I will be working during an exercise. T- time, How long the training will be going on for. T-type, The sort of training I will taking to improve my principles. FITT will help to understand and plan a bit more on what I should be doing. Also FITT will help in the sport I 'am doing because the factors of it will help to become a better player. Football is a sport that is physical, so a player has to be competitive, physical, strong and maybe skillful. For me to become a great football player I'll need to do more than just play football I'll need to do more than it is expected. I'll need to try harder so that I could become a great player. In this case I'll want to
injuries in sport
Concussion can be caused by a blow to the head, which results in a short period of unconsciousness and then a full recovery. It is most common in contact sports e.g. football etc. To treat concussions you must put an ice pack on the head. Then you must ensure that the head is always higher in the heart and soon after they should have recovered but if the symptoms persist then the person must go to the doctors. The signs and symptoms are memory loss, change in breathing rate, and temporary loss of consciousness, loss of balance, disturbed vision and diluted pupils. Accidents can be less serious if headgear is warm in high contact sports like rugby and hockey. This reduces the chance of the blow being more deadly. If this injury occurs it will defend on the seriousness if the player is to go off or is able to continue playing. If it is serious than it may become life threatening and could potentially end a career in sport but if it is minor a player could return onto the field of play in minutes. Time must be given to regain consciousness. A spinal injury stress fracture is caused by twisting or direct stress to the bone. There is no treatment for this injury all that we can do is take the person with the injury to the hospital. The symptoms are pain in the back of the neck, swelling and bruising, redness and warmth , Tenderness to touch and numbness. This can be minimised
Personal Performance Porfolio Anatomy and Physiology Warm-Up and Cool-Down
Personal Performance Porfolio Anatomy and Physiology Warm-Up and Cool-Down Time spent on a warm up will improve performance. Benefits for the Skeletal system due to an increase in temperature of the muscles include- ~ Greater strength of contraction due to improved elasticity of muscle fibres. ~ Faster speed of contraction due to an increased speed of nerve transmission to the muscle fibres. ~ Faster speed of contraction and relaxation of the muscle fibres due to a higher muscle temperature. ~ Increased speed of strength of contraction due to an improvement in coordination between antagonistic pairs because of a reduction in muscle viscosity. ~ Increased speed and strength of contraction due to an increase in enzyme activity in warmer muscle fibres. ~ Reduced risk of injury despite and increase in speed of strength of contraction due to an increase in blood flow and oxygen to the muscle. The effects of a warm up on your Vascular System include - ~ Gradual increase in blood flow (Q) due to the vascular shunt mechanism via : * vasoconstriction of arterioles/precapillary sphincters to organs decreasing blood flow to organs and therefore increasing blood flow to working muscles * vasodilation of muscle arterioles/precapillary sphincters increasing blood flow delivery to working muscles. ~ Increased body/muscle temperature causing a
sport studies- accidents
Equipment Frequency of check What is being checked Basketball nets Before use If they're loose- The ring Football nets Before use The goal posts Swimming pool Before use Chlorine level Diving board Before use Loose screws football Before use Stitching Canteen hygiene Before use Food poisoning weights Before use Tighten bolts Toilet hygiene Before use Clean toilet Badminton nets Before use Net is secure Hockey nets Before use Net is secure Loose lights Before use Smashed covers Damaged Windows Before use Good quality windows Tennis nets Before use Net is secure Unstable roof Before use The roof Poolside Before use Glass or water My centre makes these tests to ensure all our customers are happy and no one is injured. All these checks are done to make everything safe and pleasant to use. Risk assessment We also offer 5-a side football games in my sport centre and this is a risk assessment of football. Activity or area Hazard People at risk Likelihood of accident (1-5) Severity (1-5) Low/medium /high Measures taken to control risk. Football 5-a side slipping Players 3 2 Low-6 Ensure it is cleaned before use. collision Players 4 3 Medium-12 Big enough pitch. Netting (post falling) Players 3 5 High-15 Check safe Stand collapse Fans/crowd 5 Low-5 Check capacity and check if it is safe Ball
Most injuries in hockey are mainly down to being struck by a hockey stick or hockey balls. Injuries in hockey can be very serious and as it is played in over 132 countries, injuries are very common. Overuse injuries to the ankles and lower back
In hockey you need both general fitness and specific fitness. You need good strength, stamina, speed, agility, balance, co-ordination, fast reactions and many more. All these can help every individual become better at their sport and have better health. These fitness needs can also prevent many injuries as you are less agile to your sport. Fitness levels can also be affected by many things such as illness, weight, alcohol and drugs, dieting and psychological factors. You should always warm up before physical workout and cool down afterwards. There are many factors that can cause injury but also many ways to prevent them. Injuries are both internally caused and externally caused. Internal injuries are self caused where you over use the muscles and external injuries are caused equipment, environmental conditions or opponents. Injuries can occur due to the weather (environment), being overweight causing heart problems, breathing problems, joint and foot problems etc, physical ability, the wrong equipment and facilities. These can be prevented by setting realistic targets, pre participation screening, carrying out fitness programmes in pre season, using appropriate equipment, do not over train or train while hurt. Enforcing rules helps prevention of dangerous use of sticks and careless play of the ball. Also seek medical attention sooner rather than later and get adequate
Importance of Warm Up and Cool Down
Warm Up Warm up and cool down improves the performance. Warm up prepare the body for competitions or exercise and reduce the chances of injury. Muscles stiffness is thought to be directly related to muscles injury therefore the warm up should be aimed at reducing muscles stiffness. The warm should include exercises that prepare the muscles to be used and activate the energy system required. The warm should be related specifically to the activates that follows. For instance, sit up or push ups not useful as a warm up for running 100meters. Instead, jogging or run through are the best preparation. 5 to 10 minutes jogging - to increase body temperature, jogging is often used as a continues activity that increase blood flow therefore increased body temperature . 10 to 15 minutes mobility and stretching exercises - reduce muscle stiffness. 10 to 15 minutes general and event specific drills - preparation for the session or competition for example lower leg drills, leg drills, technique drills. I think all warm should include flexibility exercise to prevent muscles injury during the strain of a game or work out. Should be carried out until you are sweating , which shows increased body and muscles temperature. Warm up should take much longer on cold days. Some of the advantages of the warm: * Increased speed of contraction and relaxation of warmed muscles * Dynamic exercises
Identifying and Explaining Physical skills and Physical techniques
Identifying and Explaining skills and techniques Physical Skills * Arm height * Head position * Speed of arm rotations during delivery * Ability to bowl for extended periods of time * Speed of the run up Arm Height Effects of High Actions: * Extra bounce than usual * Extra pace and sometimes bowlers are able to skid the ball too * Extra Balance in the delivery stride * Extra accuracy, if the bowler has a side on action notably. Head Position This shows a delivery side on. The head position of this player is kept facing the target, straight and steady at all times. Focusing on the target will provide the following things: * The delivery will ultimately go where targeted at * No possible injuries to the neck; any sudden jerks will stretch the neck muscles and sometimes will result in strains and tears * It will help in the momentum and balance in the delivery stride Speed of Shoulder Rotations If a player wants to bowl quickly, the main aspects of bowling quickly is 1. The speed of which the shoulder rotates and 2. An explosive action. Shoaib Ahktar, for example, has both of these and bowls with tremendous pace, the rotations of his shoulder allow him to exceed speeds of over 9Omph each delivery. Ability to bowl for extended periods of time In this scorecard of a 1938 Test Match, M G Waite, a single bowler bowls 72 overs. In doing this requires massive