Martin’s Diet, which usually consists of fatty foods and snacks such as chocolate and crisps, is a key component that needs to be improved for optimum energy output. There are 3 main categories of diet:- Carbohydrates: Carbohydrates should consist of 50% of your diet. Carbohydrates are mainly used for producing energy. They are split up into two categories; simple carbohydrates and complex carbohydrates. An example of a simple carbohydrate is sugar. It is found in many foods such as chocolate, sweets and cakes. An example of a complex carbohydrate is starch. This is found in pasta, potatoes and cereal. Carbohydrates are essential for long distance running; so many athletes eat lots of carbohydrates a few days before the race. This is known as carbo-loading.
Protein: Protein should consist of 15% of your diet. Proteins are mainly used for growth and repairing of the cells including haemoglobin. This is essential in any type of sport or activity. Fats: Fat should consist of 35% of your diet. It supplies 70% of the energy required by the body, but also keeps the body warm and protects vital organs. It is found in foods like meat and dairy products. Warm Up A good warm up is essential for a successful training session. It does many things such as: increase the heart rate, which increases blood flow and therefore increases O2 uptake. It also increases flexibility, to offer a wider range of movement. Finally, it also decreases the chance of injury.
Warm ups should be made exciting so that Martin will always do it. When warming up, it would be a good idea to do it with another person to make it more interesting. To increase heart rate, I will get Martin to walk for 10 secs, jog for 10 secs, then sprint for 10 secs consecutively. Martin will then stretch his muscles. He will start with the legs. To stretch the hamstring, do follow these instructions.
Hamstring stretches Sit on the floor with one leg out straight. Bend the other leg at the knee and press the sole of that foot against your opposite inner thigh. Extend your upper body down as you exhale. Hold your bent knee close to floor and bend at the waist, keeping your spine fairly straight. Hold 10 seconds, and then relax arms as far as possible, grasping the ankle of the extended leg and pulling your.
Calf Stretch Stand about a foot from a wall, and then extend one leg behind you, keeping both feet flat on the floor, toes pointed straight ahead, and your rear knee straight. Move your hips forward, keeping lower back flat. Lean into the wall until you feel tension in the calf muscle of the extended leg. Hold for 10 seconds, and then stretch other leg. Repeat. Neck stretch Grasp the back of your head with your right hand. Pull your head forward and to the right. Repeat with your left hand.
Tricep Stretch Cross right arm over chest. Pull right elbow with left hand. Repeat on other side. Pectoral Stretch Keeping chest out and chin in, lift arms behind you until you feel stretch in arms, Shoulder or chest. Health and safety In every sport, there are health and safety issues that need to be addressed. To ensure no injuries, the individual who will be participating in sport will need to warm up and cool down as outlined in the project. Also, a risk assessment must be carried out for any fatal hazards. A qualified first aider must always be present.
Cool down The cool down is just as important as the warm up. It is essential at the end of training sessions to reduce the risk of injury by overstretching a muscle. It also helps clear lactic acid that has built up due to anaerobic respiration and prevents blood pooling, which can cause dizziness and weakness. To start off, Martin can have a final jog and come to a halt. Then he can stretch off individual muscle groups.