Improving Flexibility.
Flexibility Flexibility is the range of movement possible around a joint and depends on the amount of stretch allowed by the ligaments, joints, tendons and muscles. Dynamic flexibility is different, as it is the resistance of a joint to movement. Flexibility is considered an important component of overall physical fitness for performers in all sports. As well as improving movement ability, increasing your flexibility aids performance and avoid injury. It is not possible to have the same degree of flexibility around all joints, as the joint structure itself limits flexibility; for example: The shoulder joint is far more flexible than the knee joint as it is a ball and socket joint, whereas the knee joint is a hinge joint, and so movement is more restricted. Flexibility is also limited by the amount of stretch allowed by the antagonistic muscle and the length of the surrounding connective tissue, e.g. tendons. Increasing your body temperature helps improve flexibility, which is a good reason for any athlete to warm up before performing. The range of movements is increasing restricted with age, due to the shortening of the connective tissue (tendons) and general joint deterioration caused by wear and tear. Improving Flexibility Flexibility is improved by stretching, moving a joint beyond its point of resistance. We are unable to change the bony structures of joints
Personal Warm-Up.
When participating in any sport it is vital we warm up, stretch and cool down. The purpose of a warm-up is to get your body moving, begin raising your body temperature, stretch your muscles, move your joints, and get the energy pathways working so that the proper fuel is getting to your muscles. Warming up allows more oxygen to be carried to the working muscles. This will prepare the body for the activity to follow. This will also improve performance and reduce the risk of injury. The warm up is a technique designed: * To prepare the body for competition or conditioning exercise. * To reduce the possibility of muscle injury or soreness The warm up should include exercises that prepare the muscles to be used and activate the energy system required. The warm up should also be related specifically to the activity that follows. For instance, sit-ups or push-ups are not useful as a warm up for running 100 metres. Instead, jogging or run a through are the best preparation. My warm up is to be specially designed for a 100m Sprint There are three phases to a warm up * Pulse Raiser * Stretches * Drills A warm-up period will include the following basic sequence and components. Activity Purpose Time (minimum) Slow aerobic jog Heat muscles 5 minutes Stretching Increase range of movement 0 minutes Acceleration strides Increase blood circulation and oxygen
Description of personal warm-up.
Description of personal warm-up Before training or playing a match in my sport I will always follow a warm-up program. This warm-up will help prevent injury such as muscle pulls and tears. As well as being physically prepared it will also help me be mentally prepared which is especially important in a match situation. My warm-up consists of a few running drills and then into a set of stretches followed by some skilled drills. It is very important to do some running drills before stretching as muscles need to be stretched when warm to prevent injury. A simple 3 minute jog would warm the muscles enough for stretching. Stretches These are the stretches that I would go through. Each stretch has a diagram, to demonstrate how the stretch is done, and the names of the muscles being stretched. Neck muscles (Sternocleidomastoid and scalenes) Shoulder muscle (Deltoids, Trapezius and Triceps) Spine Quadriceps (Rectus temoris and Sartoius) Hamstrings Gluteus Maximas (Gluteuls) Groin (Pectinus, Odducta longas and Odducta magnus) Skilled drills The final part of my warm up consists of practicing skills with my teammates. There are many forms that we can practice skills with. Grid work Grid work will be set out with players on four corners facing each other as shown in the diagram. = players = running path The players will run to the opposite corner of the grid with a
health and safety
Health and safety information package. The Health and safety at work act is to provide and equipment and working environment, It is also to ensure safety and absence of risks to health in connection with the use, handling, storage and transport of articles and substances, it provides information, instruction, training and supervision to maintain condition of places of work, to provide and maintain safe means of access to and egress from them and lastly provides maintain safe and maintains a safe working environment and adequate facilities and arrangements for employees welfare. The Health and safety at work act applies to many jobs that involve sport, For example a gym instructor has to be in a safe environment and be able to work all equipment and must know were all fire safety doors are they also have to be under supervision in work until fully instructed also Conditions must be safe and maintain a safe working environment. Questionnaire. How effective is my health and safety information package? . Do you feel this package gives you enough detailed information for you to do your job safely? And why? 2. Does this questionnaire outline every health and safety aspect of your business? If No Why? 3. Is there anything you would change in this information package? If yes what? 4. Do you think this package gives you enough information to be able to know
Circuit Training Program.
Circuit Training Program Points to Remember * Make sure a thorough full body warm up has been completed prior to commencing circuit. * 45 seconds should be spent on each station. * You will alternate after 45 seconds with your partner. Station 1. Double leg zig-zags: (L) Place 10 hurdles about 30-60cm high, [or lower if necessary] (Contact pads laid on the side are good things to use) in a zig-zag pattern, with approximately 45-60 cm between each hurdle. Keep the feet together, with your arms by your side and flexed to 90o at the elbow. Use a double foot jump, in a diagonal direction, to clear the first hurdle, keeping the shoulders pointing forward and concentrating upon bringing the knees high. Upon landing, change direction and jump diagonally over the second hurdle. Continue to hop all along the chain of hurdles for 1 set. Do 2 sets with 10 second rest period in between. To lower intensity: * Lower Hurdles * Eliminate Zig Zag pattern - Simply jump straight Station 2 Incline push up Dept Jump:(U) Place two mats 1-2 inches high shoulder width apart. A box should be places for feet high enough to elevate feet higher than shoulders. Place hands As close to the sides of the mats as possible. Lower your chest parallel to the floor, concentrating on keeping a straight back and looking straight ahead. Push off from the floor powerfully enough to remove hands from
Should boxing be banned?
BOXING Should boxing be banned? In this essay, I am going to discuss the sport of boxing and try to decide whether boxing should be banned or not. Boxing is a sport where two people get in to a square ring and hit each other and the first one to be knocked out loses. The risk these young men take are out of this world and they do this for things like money, fame and respect. If they are one of the unlucky ones and lose their life in a fight it is their family who have to pay with the pain and misery of losing a loved one, like a father or a son. However some of the men are very lucky, they fight millions of fights, live to a good old age and become legends like Muhammad Ali the greatest fighter of all time! Opponents of boxing feel it should be banned because of the number of tragic cases involving boxers. They assert that the risks they take cannot be denied. So can we carry on letting these young men put their lives at risk for sport? Here are some examples of people that have been hurt in the ring by boxing. The talented Welsh boxer, Johnny Owen died in 1980 during a Bantam-Weight World Title Fight against Mexican, Lupe Pinter in Los Angeles. After being knocked out he lay in a coma for six weeks before dying. He was only 24 years old. The latest tragedy involving boxer Paul Ingle who suffered critical injuries in the ring, just highlights the continuing problems.
SHOULD BOXING BE BANNED
SHOULD BOXING BE BANNED? For many years there have been sporadic calls for boxing to be banned, these are often put forward by medical associations of some kind after a boxer has died from injuries sustained during a fight, the most common of which is the BMA the British Medical Association. Here are some reasons why boxing shouldn't be banned. Boxing has responded over the years to these calls about banning boxing by making alterations to the thickness of gloves, outlawing some types of punches e.g. blows below the waist have recently been banned, instructing referees to stop fights earlier, enforcing better medical supervision and reducing the number of rounds. Boxing does not have the highest per capita number of injuries or deaths, there have been three hundred and sixty one deaths worldwide since 1945, which is a very small amount compared to other sports. Supporters of boxing point out that the contestants are making an informed choice to get in the ring and that no one is forced to do it or forced to watch it. I cannot see why boxing should be singled out when an activity such as mountaineering is many times more likely to produce a fatality. I feel that banning boxing would be an unjustifiable draconian step and that the sport would in any case go underground. Given that boxing has such a huge following throughout the world. Boxing is a world entirely unto itself
Personal exercise plan
Personal exercise plan Introduction Playing Time and Sessions My personal exercise plan is four weeks long, there are three sessions a week, Sunday, Tuesday and Thursday. Every session starts with a warm up and ends with a warm down. There is an aim to each session, and there is a cup game at the end of the four weeks. Each session is an hour and a half. A game consists of 4 x 15 minute quarters with an interval of 3 minutes between the first and second and third and fourth quarters and a 5 minute half time interval. There is up to 2 minutes of time allowed for each injury. Officials Match Officials are two umpires, two scorers and two timekeepers. Team Officials are the Coach, Assistant Coach, Manager, Captain and up to two Primary Care Personnel who are qualified to diagnose and treat injury or illness (for example Doctor and/or Physiotherapist). Equipment The Ball is made of leather, rubber or similar material, weighing 400 - 450 gms (14 - 16 ounces) and measuring 690 - 710 mms (27 - 28 inches) in circumference. The Court is 30.5 metres (100 feet) long and 15.25 metres (50 feet) wide, which is divided into thirds. There is a centre circle with a diameter of 0.9 metres (3 feet) and two goal circles which are semi-circles measuring 4.9 metres (16 feet) in radius. All lines are part of the court and measure 50mm (2 inches) in width. The Goal Posts are placed mid
Personal Exercise Plan.
Personal Exercise Plan The aim of my Personal Exercise Programme The aim of my personal exercise plan is to improve my stamina and my muscular endurance. I will work hard at these throughout the weeks and hope to improve them. Stamina- I will improve this by using the principle of progression over the 6 weeks. I will be increasing frequency, intensity and time Muscular endurance- I will improve this using the principle of overload and intensity. I will train so my heart rate is in my target zone. I decided to choose stamina and muscular endurance to improve because they appeared to be the ones that I needed to improve the most from the tests that I did. Also it will improve my game of netball, because I will have more energy to last the whole match. What principles of training will I use? I will use the following principles of training: Specificity- means to be able to be specific to a sport or activity or to work certain muscle groups, examples are marathon runner's train specifically to endurance work. Progression- this principle involves increasing training gradually. As the body adapts to training it progresses to a new level of fitness Overload- fitness can be improved through training more than you normally do. Not to be mistaken with over training. I will use the principle overload using these: Frequency- training more often Intensity- working harder Type-