Benefits of Exercise.
Benefits of Exercise The benefits of exercise are far-reaching. Clinical and epidemiological studies have demonstrated that regular aerobic exercise reduces the risk of death due to heart disease and stroke, aids in reducing weight, helps prevent diabetes mellitus, strengthens bones, and enhances immune function. The psychological benefits are also broad, and most studies suggest a positive relationship between physical fitness and mental achievement. The relationship between regular aerobic exercise and cardiovascular health and longevity is well established. Regular exercise leads to a reduction in the risk of coronary heart disease, in which fatty deposits (plaque) form in blood vessels supplying the muscular wall of the heart, compromising oxygen delivery to the heart muscle. In addition, with regular exercise the efficiency of the heart during exercise is increased. Many people exercise to lose weight. A calorie is a unit that measures the energy content of foods and the energy expenditure by the body. When the daily calorie intake from food is the same as calories expended from exercise, weight remains the same. The number of calories burned during exercise varies greatly with the type of physical activity, but the key to successful weight reduction is to exercise regularly, without increasing food intake proportionally. For example, walking one hour per day
warm up befor my choosen sport
WARM UP: My chosen sport is netball, I have being playing netball at 8years now at a grass root level, and I have also been part of a team in a local adult league. I train every Thursday in the local sports hall with school. The warm up activities are a crucial part of any exercise regime or sports training. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury.An effective warm up has a number of very important key elements. These elements, or parts, should all be working together to minimize the likelihood of sports injury from physical activity. Warming up should at least consist of the following: * 5 to 10 minutes jogging - to increase body temperature * 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness * 10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner o Lower leg drills o Leg drills o Technique drills 4 to 8 easy run outs over 30 to 60 meters - focus on correct running technique (Tall, Relaxed, Smooth and Drive) Warming up prior to any physical activity does a number of beneficial things: * Increased speed of contraction and relaxation of warmed muscles * Dynamic exercises reduce muscle stiffness * Greater economy of movement because of lowered viscous resistance within warmed muscles *
Jogging for muscular endurance program coursework
Jogging Programme Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is to increase fitness with less stress than running usually around a pace of less than 6 mph (10 minute per mile pace, 10 km/h, 6 min/km). Jogging is an aerobic exercise compared to running or sprinting which are anaerobic. Advantages of jogging * Jogging is one of the healthiest sports. It strengthens the muscles and improves muscular endurance. * Jogging is ideal for increasing fitness levels and burning calories, about 700 kcal/hour. * Jogging is a good way of relieving stress. My jogging programme This will be my weekly programme; I will be following this for 6 weeks. To monitor the effects of my program I will perform a timed jog before I start the programme and at the end of the programme to see if I have made progress or not. Type Time Distance Location Stimulation Monday Continuous hour Road Walkman Tuesday Rest Day Wednesday Continuous 2 miles Park Dog Thursday Continuous hour Road Music Friday Rest Day Saturday Fartlek 2.5 miles Park Partner Sunday Rest Day Clothing * You will need well-cushioned shoes that are designed for jogging. The heavier you are, the more important it is to have well-cushioned shoes. They should fit well and match your foot type and jogging style. During wet weather or when jogging on slippery
Cardiac endurance training.
GCSE Coursework .Planning My training programme was at the correct level for me because I was able to achieve my targets; but they were a challenge; I knew I could run the 1500m so I started at that distance and the target became the time in which I could run it in. I decided to run the first session comfortably then get faster after each one. I applied the principles of overload and progression by running at a faster pace at each session, I timed half way through the run and then the next session I knew if I was slower or faster than before, at the same distance. I progressed by overloading a small amount each time. This way my body gets used to the activity. The exercises were the correct ones to choose because I want to improve my endurance so by using specificity you must do a exercise that uses more heart work; progression and overload makes your heart better for endurance events. Running is a good way to do this; this is why my exercise was a good one for my target. 2. Performing My programme was easy to set up because I used the Gordano School running track, so I already had a marked out area that I knew the length of. It was also easy to monitor because the track was marked out. All I had to do was count the number of 100m I ran. I don't really enjoy long distance running but I did run to my limit because how my body felt at the end of each session, my heart
B-Tec Sport Risk Factors
D1: Compare and analyse the impact of injury and risk factors on successful sports performance. TASK 1: Using the list of injuries shown (see Figure 1), compare and analyse the impact of injury and risk factors on successful sports performance by filling in the chart below. Figure 1: Head injuries (e.g. concussion, unconsciousness), spinal injuries, simple and compound fractures, joint injuries (e.g. dislocations, tennis and golf elbow, torn cartilage, twisted ankle), soft tissue, cuts, grazes and blisters, dehydration and hypothermia. Risk Factor Sporting Situation Most likely injury to occur Impact of injury on successful sports performance Short term Effects Long term Effects Lack of warm-up Football Pulled muscles e.g. pulled hamstring, pulled quadriceps etc... The short term affect of a lack of warm up is that it you could pull your muscles. The time that you are out of action for will depend on the extent of the injury. The normal period of time that you will be out for with pulled muscles is 2-3 weeks. The long term affects of a lack of warm up is that it could take longer for you to recover from any injuries that you might have. A constant lack of warm up will result in you being out of action for a longer period when you are injured in the future. Lack of cool down Football Cramp The short term affect of a lack of cool down is that it can cause a
Progressions from Using the Training Program
Progressions from Using the Training Program There are a number of advantages to be had from undertaking the training program and no obvious disadvantages that can be thought of immediately. Some of the stations included in the program can be fun to carry out and only the odd one or two that can be slightly tedious. Undertaking any sort of training will be beneficial to your health in general and this one improves the state of your body, your fitness, and how you feel about yourself mentally. There are a number of physical progressions you would go through over the weeks as a program is carried out. As the weeks go by you would be able to see and feel differences in the state of your fitness. You would improve your skills with the motor fitness training methods and would improve the state of your body with the physical fitness training. The program that I have created is no different from any others in the terms stated above. As the weeks go by you would be improving the strength mostly in the leg muscles, such as the quadriceps and hamstrings, and your explosive strength would be greatly improved with events such as vertical jumping and standing broad jumping. This would allow you to go on to be able to do more of the activities mentioned for longer periods of time each week as your body would be getting strong enough to cope with a steady rate of
Personal exercise program for the 800 metres
My PEP ATHLETICS 800 Metres By Liam Mcgarrigle I love sports; I play football, athletics, basketball, karate and rugby in school. I run for the Basingstoke and mid hants athletics team and in the past I have achieved the time 2 minutes 5 seconds for 800 meters, I have also received medals and trophies for other sports such as football and karate, my hobbies are playing sports and on the slight chance that I am not doing a sport then I am either injured or have no other people to do the sport with. I am very interested in finding out new things about sports and new skills for sports. To tell if my PEP has worked I need to know my starting weight, height, time on event, body fat, I have estimated my body fat and it estimates as 22.6 pounds which is 15.7% of my body. I weigh 144.1 pounds and am 185cm tall. I can run 800 metres in 2 minutes and 5 seconds. I will be working at 60% - 80% of what I can accomplish so that I make progress and don't hurt myself this can occur by training too hard for the event and don't make myself tired too quickly and can't continue. The event I am doing for the focus of my PEP is 800 metres, I am doing this event because it is one of the events I am good at and would like to improve in and using this could make my progression faster. F - Frequency - frequency is the number of times you exercise a week. The more someone exercises the more their
Endurance Training Programme
Endurance Training Programme Introduction: My goal is to improve endurance. My chosen sport to achieve this will be cross-country. By the end of the 4 week program, I should have improved my endurance. This can be done by methods like resistance training. Methods such as these will be explained in more depth in due course. Before any type of activity, it is vital you warm up: The Warm Up: Warming up for exercise is very important. The warm-up can avoid serious injury, and the stretching exercises promote agility. If you pull a hamstring or get a calf injury, you can be out of running for months. The reasons for the warm up are to avoid injury, and to be able to run at your peak right from the start of the race. My warm up programme should gradually raise the heart rate to 120 bpm, and stretch all the muscles which are soon to be working in an intense activity. Before you start, there are some important points regarding these entire warm up exercises. Your movements should be smooth, not jerky. Don't over stretch. Slight pain is normal. You should feel the muscle stretch. However, you should not feel any severe or stabbing pains. If you do, stop immediately. Breath normally during these exercises as there is no need to hold your breath during the stretch. Repeat each stretch several times, and hold for several seconds. Technique: It is extremily important you have the
Components of Physical Fitness important in Ice Dance
Fitness Components Components of Physical Fitness important in Ice Dance Balance - Balance is the ability to retain the centre of mass of the body above the base of support. Balance is vital in ice dance as every thing you do is on a piece of steel about 5mm thick, and you have a rocker on the blade which you have to use differently in all exercises, for example 'twizzles' which you rock from the front to the back continuously. You need static balance to be able to hold certain positions, for example a spiral, where you glide on one foot with the other leg extended behind as high as possible and your back arched. You also need dynamic balance for staying over your weight when performing fast intricate movements such as spins. Everything done in ice dance is a test of balance, but for an alternate test you could walk the beam, or stand on a wobble board, or use the standing balance test. Co-ordination - This is the interaction of the motor and nervous systems and is the ability to perform smooth, accurate and effective motor tasks. You need good Co-ordination as all dances and elements involve using the whole body doing different movements at the same time, so you need to counterbalance and extend everything using co-ordination. Co-Ordination can be tested by seeing how well someone can pick up a skill involving lots of co-ordination, such as juggling. Agility -This is
GCSE PE Six Week Training Programme analysis
Josie Gordon GCSE PE Coursework Six Week Training Programme Chosen Activity Netball Name of Player Josie Gordon Position Wing Attack Analysis Identify the important skills/techniques needed for a participant in his/her position/role. Netball is a fast moving skilful, non contact sport based on running, jumping, throwing and catching that requires a number of different fitness components, skills and techniques. General for the sport and specific for the position the participant plays in. Netball players have three main roles, defensive (can only move in the defensive two thirds of the court), central (can move in all three thirds) and attacking (only moving in the attacking two thirds of the court). For this analysis I will be using a wing attack (WA) position. Components of Fitness Cardiovascular Endurance Cardiovascular endurance is about the heart being able to pump oxygen around the body to help keep the fitness level throughout a match. A centre court player would need higher cardiovascular endurance as they have to travel around all three thirds of the court. As WA I will need a certain level of cardiovascular endurance to maintain my fitness level throughout the match. Muscular Endurance Muscular endurance is needed in netball to be able to run quickly to intercept passes also being able to jump constantly throughout the game to intercept and make
