Skill related warm up for basketball.
Holiday Homework Skill related warm up for basketball A good skill related warm up for basketball would be to put someone on each corner of a square so they are facing the opposite corner on the other side of the square. Then each person should be given a basketball to dribble with. Then at the same time all four people on each corner of the square should go to the opposite corner they are facing. When travelling across the person should dribble and run in a steady pace making sure they do not hit into someone else by keeping their head up to see. Then once on the other side they should repeat it again but from the corner they are standing on. To make it a bit more complicated it would be ideal to make it harder. E.g. once they reach the middle of the square they could do a three sixty with the basketball or even turn to another direction and go the opposite way. This is a good warm up because it helps improve dribbling and handling skills and also warms the body up and especially the muscles that are mainly used in basketball. Pulse raise To raise your pulse and get your body active you should do a pulse raiser exercise that will help warm the body up. A good pulse raiser activity would be follow the leader. You can have as many people in a group and will only need one leader who would direct the group and choose what to do. For instance a leader may jog in a certain
Prevention and Rehabilitation of Sports Injuries
UNIT Prevention and Rehabilitation of Sports Injuries UNIT NUMBER DD33 34 LECTURER Ross Stewart OUTCOME 3 JENNIFER PIGGOTT WORD COUNT 743 STAGES OF REHABILITATION Early (1st) (First 48 hours - 72 hours) The swelling around the joint makes it hard for doctors to make a precise diagnose. Physiotherapist action after this is to decrease the knee pain and swelling. Ice packs put on for as long as 20 minutes every couple of hours. Do not put ice straight on the skin because you can get an ice burn to ease the pain and reduce the bleeding within the tissue. Intermediate (2nd) You might be able to diagnose at this stage. Stress tests done by medical personnel on the knee ligaments - the degree of laxity shows the clinician the extent of the injury. An MRI (magnetic resonance imaging) is used to show the extent of the injury. This allows to see how bad the injury really is. Late (3rd)(6 months) Surgery is performed. The damaged ligament is removed and holes are drilled in the bone to accept the new graft. The graft replaces the old damaged ligament which would be taken from the hamstring tendon or the patella tendon. An advantage of this is that the damaged ACL is repaired. Disadvantages of this the hamstring would become shorter and the place the graft is taken from you will have to get rehab. The graft is to take place of a new
Motorcycle Racing.
Meredith Berry Mrs. Garrison English 131 October 10, 2005 Motorcycle Racing Motorcycle racing is personally my favorite Extreme sport. Enduro racing is one of many different types. To be specific, there is a series called Mid-East Hare Scramble Series. It is described as "mid-east" simply because it is held within North Carolina, South Carolina, and Tennessee; "hare scramble" because this type of racing is through woods and fields mixed with some motocross - scrambling through the woods some call it. There are 12 classes, starting from the Pro class - for professionals, A class - for amateurs, then there are B and C classes for beginners. To describe what a typical race is like: first - the riders are lined up in all the different classes, second - they have a dead engine start and begin when a man throws the green flag, third - they go through an 8-10 mile track with checkpoints varying from 1-2 each race in order to prevent any cheating, forth - at the beginning of each lap the riders go through a place called "the barrels" where someone scans a barcode on the riders helmet to keep track of their placement. The races last roughly 2 hours, and as one can imagine the track gets worse as the race goes on having 200+ riders riding their hearts out. Not to mention the amount of skills and talent these guys have to have in order to compete in such an intense sport.
Explanation of the Circuit.
In total my circuit contained 14 different stations. All the stations were done for approximately 1 minute for the first 2 sessions. The last 2 sessions were done for over a minute to progress my body further and to show whether I had improved, and to also overload my body. Power Lifts On this station you lift heavyweights with one on each arm. You lift these weights by bending your knees but keeping the weights off the floor. Skipping On this station you have to skip continuously for the whole period of 1 minute.It is cardiovascular and is also improving your stamina. This allows you run around the court, more easily without being fatigue. Press-ups This station is performed by seeing how many press-ups you can do in the total of 1 minute.Here the body weight should be placed at the arms, with them being stretched at arm length. The legs also have to be stretched out fully, and with this being done the body should be raised above the ground in a flat position with the back being straight at all times. The body should be raised and lowered by the bending of the arm. Shuttle Runs On this station you run a distance of 3-4 metres. Here you run back and forth. You run continuously throughout the 1-minute. Tricep Dips You perform as many dips as you can on this station. You do the dips by placing your arms on a bench with your legs stretched out in front of you. Your
Circuit Training
Circuit Training Exercises/Stations Skipping - musculer endurance / stamina Tricep dips - musculer endurance of triceps Balance Press ups - musculer endurance in arms Shuttles - Speed Sit ups - musculer endurance ( abdominals ) Rebounds - co-ordination Step ups - musculer endurance in legs Burpees - musculer endurance Session 1 Session Outline I am going to go round my circuit only once for the first week incase i decide to change anything later on in my programme such as doing it twice. I am going to spend 40 second on each of the stations and between each of the stations i will have a rest period of 30 second, i decided on this so that my body can recover slightly before i go onto my next station. Before i start on my session i am going to do a warm up. In my warm up i will do a light jog to raise my heart heart, the temperature of my body and also will strech so that it will warm my muscles and hopefully prevent injury. After the session i will do a cool down which will just be another light jog just to slowly drop my heart rate and temperature back to normal. I will also like the warm up perform a few easy streches so it helps prevent stiffness. Session Evaluation I found this session quite enjoyable and didn't really experience any tedium. I found going round once was enough really and also thought the rest time on the stations was sufficient, also i made
SPORTS CIRCUS - AEROBICS
SPORTS CIRCUS - AEROBICS Introduce lesson - explain what aerobics is, what other types of exercise to music there is and what they are going to do in the session. WARM UP Warm up will last 10minutes involving low impact moves with no arms, they will also do stretches in this 10minutes. Moves that will be used: * Marching on the spot * Marching forwards * Box steps * Side steps * Double side steps MAIN ACTIVITY Main activity will last 20mins involving low, moderate and some high impact moves, the intensity will gradually be built up. Each move will be demonstrated to the children. Moves that will be used: * Marching on the spot * Marching forwards * Box steps (with arms and jump) * Side steps * Doubles side steps with hop * Grapevine * Twisties * Spotty dog * High knees COOL DOWN Cool down will last 10minutes involving low impact moves with no arms, as with warm up stretches will be done towards the end of the 10minutes. Moves that will be used: * Marching on the spot * Marching forwards * Box steps * Side steps * Double side steps Conclude session Vicky and Suzi - aerobics
Personal exercise plan
PERSONAL EXERCISE PLAN Fitness By Lucy Ward Introduction My name is Lucy Ward, I am aged fifteen years old and my birthday is on 14th June, here are my details: * My waist size is: 79 cm * My shoe size is: 6 * My wrist size is :14 cm * My ankle size is: 20 cm * My upper arm is: 24 cm * My weight is: 8st 4lbs * My height is: 169cm * Recent injury: none * Health problems: none Sports I currently take part in are: * Running * Swimming * Hockey * Basketball Sports I have participated in are: * Football * Tennis My Weaknesses within fitness are: * Press ups * Shuttle runs * Sit and reach My Strengths within fitness are: * Sit ups * Skipping * Step ups Aim From my Personal Exercise Plan I aim to improve on my weakness by training and using overload so I have enough intensity to improve my performance. To improve my current level of fitness, especially muscular strength, muscular endurance and agility. To test this I can use the bleep test. This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' tests. The time between recorded beeps decrease each minute (level) I will score by the level and number of shuttles reached before they were unable to keep up with the tape recording. Every week I will work on exercise to increase the power of my
Personal Exercise Program
My Personal Exercise Program By Ng Yik-Hoi (Jason) Lower Sixth Personal Profile Name Ng Yik-Hoi (Jason) Age 7 Height 81.5cm Weight 1.4 stone Gender Male Health None Play for School Team Tennis, Badminton Activities Undertaken Tennis, Badminton, Swimming Facilities Tennis courts, Badminton courts, Squash courts, Hockey pitch, Cricket net, Weight Training facilities. My aim of this Programme My main aim in this programme is try to improve the strength of my arms. I notice that my arms are letting me down in a lot of ways, so I decide to strength up my arms. This is also because not just only will improve me in swimming, it will improve every sport I do. Purpose of warm up It is imperative to perform a warm up or serious injuries could be incurred. Warm up help you to be prepared for exercise, by increasing of speed the oxygen release to the muscle, and raising the heart rate and the body temperature. Stretches are also one type of warm up. The muscle works better while it is warm up in several reasons. * The release of adrenaline will increase heart rate and dilate capillaries, which in turn enable greater amounts and increased the pace of oxygen delivery to the muscle. * Increase muscle temperatures associated with exercise will facilitate enzyme activity; this increases muscle metabolism and therefore ensures a readily available supply of
Personal Exercise Programme.
GCSE PE- Personal Exercise Programme Introduction Fitness is the ability to meet the demands of your environment. For my PEP I will be training in the sport of Rugby. I am going to attempt to improve my strength and power and also my aerobic fitness. Principles of Training . Specificity 2. Progression 3. Overload 4. Reversibility 5. Tedium . My PEP has parts that are specific to my sport. During some sessions I have done ball and other skills that are required in the game. Whilst doing these skills I would be improving my fitness as well as my skill as a player. 2. As the weeks go on my PEP gets progressively harder by increasing the intensity of each activity. It is important to not start too hard and to work your way up slowly because you can risk injury. 3. I have applied overload by increasing the demand placed on my body. For example normally I would increase the amount of sets I did for the weights but every other week I would increase the weight as well. I set the training programme out so that I work 3 times a week. I measured intensity by increasing the amount of reps and sets for weight lifting and the length for the jogging. 4. Reversibility is any adaptation that takes place as a consequence of training will be reversed when you stop training. This did not affect my PEP as I didn't receive any injuries that required me to stop training. 5. I have
Health related exercise/training programme.
Health related exercise/training programme Planning The intention of the programme is to increase my fitness level. I play football on weekends. My fitness level therefore is fairly high. A bleep test was undertaken in which my score was 7.8. The area that will be used will be an evenly sanded astro turf pitch. There are no foreign objects on the pitch and is safe to perform on. A warm up will be performed at the start of each session so that the body is completely organized for the fitness session. The activities have been chosen to improve speed, stamina and organization of fast feet. The activities that will be implement are specific and relevant to football and coaching activity one is related to fast feet/speed activity two include speed of fast feet and stamina. The programme of activities would improve each aspect in football. For example, speed is compulsory when sprinting up the wing, dribbling a ball a player or moving into space. Stamina is essential t last two halves, each of 45 minutes duration. Warm up Reasons for warming up includes: > Loosen up joints and warm up muscles. > Reduce the risk of injury. > Increase blood flow to the working muscles. > Physical and mental preparation. The second phase of the warm up will include mobility work of the stretching of most important muscle groups. Each stretch will be performed dynamically or