Components of fitness required for throwing a javelin.

Components of fitness required for throwing a javelin The following are definitions of the components of fitness and how they are relevant throwing a javelin: Co-ordination Definition: The ability to carry out a series of movements, smoothly and efficiently Purpose: Good co-ordination allows the thrower to execute the run-up followed by the crossover followed by the throw and then the reverse. Flexibility Definition: The ability to move our joints through their full range of movements Purpose The thrower must have flexibility around the shoulder joint of the throwing arm so that the javelin can be pulled back as far as possible so that there can be more force exerted on the javelin. Strength Definition: 2 types Muscular Power and Maximum Strength * Muscular Power: ability to contract muscles with speed and force in one explosive act. * Maximum Strength: ability to use our muscles to apply maximum force to an immovable object. Purpose: In the execution of the throw the arm is pulled rapidly forwards with maximum strength. So most of the strength for this action comes from the pectoralis major and the triceps brachia. Balance Definition: The ability to maintain equilibrium when stationary or moving. Purpose: After preparation ( turning the body and the drawing back of the throwing arm ) the thrower must maintain a balanced

  • Word count: 4630
  • Level: GCSE
  • Subject: Physical Education (Sport & Coaching)
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P.E. session plan for fartlek training

Session 1 Warm up - I must start by warming up, for this I will proceed with the following instructions. => Start with a short jog up to one end of the gym. Turning pivot as you reach the end into a slightly faster pace until the half way point. Jog back to the starting position. Complete this twice through. => Stretch calf muscles, hamstrings, quads and groin. Do each stretches for 8 seconds each. This will prevent muscles strain and serious injury. => Jog to one of the gym jump and pivot, sprint back to the start => Stretch biceps, triceps and rotate neck and shoulders. => Side step to the left go to one end of the gym, pivot and side step to the right on the way back Training Exercise => Lay out cones like the following diagram... Start Red lines mean to walk Orange lined means to jog Green lines mean to Sprint => Complete the circuit twice => Jog gently on the spot for a 30secs and change to on the spot sprint for 15 secs walk to the start of the circuit => Complete the circuit again twice through Cool Down => Slowly jog to one end of the gym, pivot and walk to the middle then slowly jog back to the start => Stop and stretch calf muscles, hamstrings, quads and groin. However, this time hold the stretches for 12 secs each as the muscles will now be more flexible => Again jog to one end of the gym and walk back to the start => Stretch

  • Word count: 1776
  • Level: GCSE
  • Subject: Physical Education (Sport & Coaching)
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Trampoline Safety - Trampolining

Trampoline Safety Trampolining is like any other sport, precautions and safety must be observed. Basic Rules . DO NOT allow more than one person on the trampoline at a time. Use by more than one person at the same time can result in serious injuries. 2. Use trampoline only with mature, knowledgeable supervision. 3. Inspect the trampoline before using it each time. Make sure the frame padding is correctly and securely positioned. Replace any worn, defective or missing parts. 4. Climb on and off the trampoline. It is a dangerous to jump from the trampoline to the floor or ground when getting off, or to jump onto the trampoline when mounting. 5. DO NOT use the trampoline as a springboard to other objects. Whilst on The Trampoline . Learn fundamental bounces and body positions thoroughly before trying more advanced skills 2. Avoid bouncing too high. Stay low until you can control your bounce and repeatedly land in the centre of the trampoline. Control is more important than height. 3. If you feel yourself going towards the edges of the trampoline 'kill the bounce' this is done by flexing you knees when your feet come into contact with the bed of the trampoline. 4. Long hair should be tied back at all times and glasses watches and over Jewellery should be removed. Long sleeves and Trousers should be worn for beginners this avoids burns from the trampoline. 5. DO NOT

  • Word count: 1618
  • Level: GCSE
  • Subject: Physical Education (Sport & Coaching)
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Analysis of My Long Distance Running

Aim My Aim is to improve in long distance running. I will work on improving my stamina and my finish sprints. Outline In order to complete this programme efficiently and with good results I will make an effective plan that will slowly work me up to being fast and generally healthy. Session 1 (50mins in school) Aim To record my time for running 1500mtrs. Warm-up One lap of the running track followed by stretches. Fitness Development In this session I will just be running the 1500mtrs once to record my time. This will help because I will be able compare it with my time at the end of the six weeks. Warm Down I will do five minutes jogging and stretch off. Session Evaluation Session 2 (1 hour at home) Aim To find and note specific aspects of my running to work on. Warm-up One lap of the running track followed by stretches. Fitness Development In this session I will be running the 1500mtrs whilst being videoed. Then I will watch the video and look for different aspects of running to work on. Warm Down I will do five minutes jogging and stretch off. Session Evaluation Session 3 (50mins in school) Aim To complete 2800mtrs of interval training. Warm-up One lap of the running track followed by stretches. Fitness Development In this session I will do interval training. This will consist of 400mtrs jogging and 3 minutes resting until I have completed

  • Word count: 479
  • Level: GCSE
  • Subject: Physical Education (Sport & Coaching)
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Snowboarding Basics

Snowboarding Basics Performing a carved turn . Start by making a toe-side turn. Do this by leaning forward slightly, lifting your heels, and turning your shoulders to the right. (Reverse these directions if you ride goofy foot) 2. Straighten up as you come to the end of your toe turn; face your shoulders straight ahead and arch your back slightly. In this position, your board should be flat on the snow, with neither edge engaged. 3. Lean forward with your knees bent, keeping your body low and flexible. 4. Make a heel-side turn: Rotate your shoulders to the left while lifting your toes and leaning back slightly. 5. Straighten up as you come to the end of your heel-side turn, and face your shoulders downhill. 6. Start your second toe-side turn. Lean forward, keep your body low and flexible (with your knees bent), and rotate your shoulders to the toe side while lifting your heels slightly Performing a heel turn . Build a little bit of speed. 2. Lean slightly forward over your front foot with your shoulders pointing straight downhill. 3. Rotate your shoulders around in the direction of your heels while lifting your toes slightly. Your board will begin to turn away from the slope. 4. Keep your toes up and continue turning until you run out of snow or you want to go the other direction. Getting up after a fall . Begin by

  • Word count: 711
  • Level: GCSE
  • Subject: Physical Education (Sport & Coaching)
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FlexibilityFlexibility is the ability to move our joints through their full range

Flexibility Flexibility is the ability to move our joints through their full range of movement. Flexibility is also known as mobility and suppleness. Flexibility is necessary to stay healthy and avoid injury. Types of stretching Static Stretching - We use our own strength. Slowly stretching limbs beyond normal range and holding position for a short period of time. Passive stretching - A partner or coach applies external force. Using a partner to slowly and carefully extend our limbs normal range. Active stretching - We move rhythmically and under control to extend and stretch. Extending limbs rhythmically beyond normal range. Through warm up essentials. Improving flexibility o We can improve our flexibility by stretching our muscles and tendons by extending our ligaments and supporting tissue all beyond their normal range. o We should only overload our muscles whilst we feel comfortable. o We must stretch the prime movers and then the antagonist muscles. This helps our muscles recover in a balanced way. o Flexibility exercises, or stretching, should be part of all training

  • Word count: 173
  • Level: GCSE
  • Subject: Physical Education (Sport & Coaching)
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Swimming as a competitive sport

Swimming as a competitive sport Swimming is one of the oldest activities known to man. Ancient carvings show that people have been able to swim for over 4,000 years. A stone picture from Iraq, dated from 869 BC, shows warriors swimming using inflated animal bladders and breathing tubes like a scuba diver would use an air tank and snorkel. Swimming became popular as a sport in the 19th century. Early swimming strokes included the front crawl, the backstroke and the sidestroke. In those early days men and women swam in separate pools. Swimsuits were also very different than today. In those days swimsuits were made of long, baggy and heavy wool. Today swimsuits are made of lighter fabrics and are more streamlined. Swimming as a sport consists of four areas - swimming, diving, synchronized swimming and water polo. International swimming competitions are governed by the Fédération Internationale de Natation Amateur (FINA), which has over 160 member nations. The front crawl is the fastest and most efficient of all the swimming strokes. This is because the body is streamline there is less resistance. To perform it correctly requires lots of practice, and the important muscles to build up are in the shoulders and chest. Your body must be horizontal and your arms and legs must be constantly moving to propel you forward through the water. For the legs to work efficiently the

  • Word count: 891
  • Level: GCSE
  • Subject: Physical Education (Sport & Coaching)
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Why it is important to warm up and warm down?

Warming up & warming down coursework Introduction Just before we enter a game weather it is football, basketball, swimming or rugby you must always warm up the parts of your body so that they get used to a game and also to avoid injury by pulling a muscle. After the game as well you must warm down which is just is the reverse of what you did for warming up apart from that when you stretch you hold it for longer. Why it is important to warm up A warm up used at the beginning of an exercise or activity to improve your performance and to prevent injury. It is very critical when you warm up because if you didn't you would face problems which could harm your career because if you were a footballer and you pulled a muscle and you was out of all practices for four weeks you would have to build up your fitness again so it would be eight weeks you would be out for. That's why people say that it takes twice as long to recover than when from the injury, so to avoid this you should warm up so that there is less chance to pull a muscle. Also it is not just about pulling muscles it is about Raising your body temperature to help muscles to work better, move and loosen up your joints so that you can move easier and to Prepare physically and mentally. Also the fluid in the knee increases with a warm up and the amount of oxygen you take in is reduced. All the things I have mentioned

  • Word count: 684
  • Level: GCSE
  • Subject: Physical Education (Sport & Coaching)
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Outline the range of precautions that can and should be taken to reduce the risk of accidents and injuries when participating in a sports activity. Give examples from your chosen sports.

Outline the range of precautions that can and should be taken to reduce the risk of accidents and injuries when participating in a sports activity. Give examples from your chosen sports. There are various precautions that must be considered when undergoing any physical activity. Different sports may require different precautions to be taken, for example certain protection may be required for sports such as football wear shin guards must be worn to protect the shins from injury. Most sports require a warm up beforehand to loosen joints and stretch muscles, this is essential as failure to do so could result in injury. Specific clothing may also have to be worn to for protection like football boots to stop you from slipping or in extreme sports such as skiing it would be vital for keeping you warm. In sports such as Rugby there needs to be communication between team mates because there could be collisions etc which could result in serious injury. Also fitness is a factor to be considered as if a person runs competitively and is not fit either physically or mentally it not only affect their performance but could cause further injury. In any sport you should make sure you are prepared for what you are going to do. In activities like bike racing or rock climbing equipment is used to ensure your safety, but if the equipment is not safe then this is useless. The ropes and

  • Word count: 707
  • Level: GCSE
  • Subject: Physical Education (Sport & Coaching)
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Gym routine

Activity one Activity 2 Activity 3 Week 1. Cardiovascular Gym session Warm-Up 5 minute on a cross trainer Main Activity 0 minutes on rowing machine 5 minutes on a cross trainer /2 mile run on a treadmill 0 minutes on a stepper 5 minutes on an upright bike Cool down 0 minutes on a cross trainer mile run timed 5 minute warm up on cross trainer Weight Training Session Weight (Kgs) Repetitions sets Leg Extension 25 20 2 Leg Curls 25 20 2 Lat machine 30 20 2 Pek-Dek 20 20 2 Chest Press 20 20 2 Incline press 20 20 2 Abs Machine 25 20 2 Week 2 Same as week 1 Slight increase of intensity Same as week 1 Same as week 1 Increase In Sets To 3 Week 3 Same as week 1 Increase intensity again Same as week 1 Same as week 2 Week 4 Cardiovascular Gym session Warm-Up 5 minute a treadmill. Main Activity 20 minutes on rowing machine 20 minutes on a cross trainer mile run on a treadmill increase of steepness 20 minutes on a stepper 5 minutes on a upright bike Cool down 5 minutes on a cross trainer 2 miles run timed Weight Training Session 5 Minutes warm-up on Treadmill Weight (Kgs) Repetitions sets Leg Extension 30 30 3 Leg Curls 35 30 3 Lat machine 40 30 3 Pek-Dek 30 30 3 Chest press 30 30 3 Incline press 30 30 3 Abs machine 30 25 3 Week 5 Same as week 4 Add 5 minutes on each

  • Word count: 301
  • Level: GCSE
  • Subject: Physical Education (Sport & Coaching)
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