Certain training methods are predisposed to developing specific components of fitness; therefore we have to choose the best method that suits out sport. Warm up- This is a period of gentle exercise using the whole body. It should increase the heart and breathing rate. Our muscles should be warmed up with gentle stretching especially working on the joints. We must get our bodies ready for action both physically and mentally.
Fitness- The fitness activities we use will depend on the demands of our sport, so our fitness sessions should not be too tiring, as this will prevent us from working well when practising our skills. It is more sensible to include a harder fitness session at the end of the skill phase. We need to apply overload and progression. Skill development phase- This is when we must work harder to develop the techniques and skills necessary for our particular sport. Warm down- We should always finish training sessions with a period of lighter exercise. This is to cool down. We should not go directly from hard exercise to rest. Light exercise shortens the recovery time needed by removing lactic acid, carbon dioxide and other waste products in our bodies. It also ensures good circulation of the blood, to avoid light- headedness or nausea.
We were asked to create a training programme. For my training programme I am going to improve my cardio-vascular fitness level. Cardiovascular refers to the heart and blood vessels. Cardio vascular fitness is improved by regular training. When a person trains regularly, their stroke volume increases both at rest and at work. The heart rate slows down and the heart is more efficient. Cardiovascular training is aerobic respiration. Maximum heart rate is not affected by training. It can be worked out by using this formula:
I have also been asked to plan a training programme for a particular sport. I decided to design the training programme for football. The training programme would improve my fitness and health.
Football is a sport that requires strength in all major body parts with particular emphasis on the shoulder girdle, back, hips, and legs. It is also a sport where most injuries are caused by too-tight and inflexible muscles, So stretching and flexibility routines are extremely important, not only to help avoid those injuries, but also to improve agility and speed. A football player, whatever position he plays, needs quickness and power.
The current season for football is off-season. My main aim is to decrease the recovery rate and develop match fitness levels in football through improving recovery after a sprint. My method of fitness testing is the bleep test (vo2 Max). My Training method will be Fartlek Training. Fartlek Training Fartlek training involves training over distances far greater than our actual competition distance. It is a method of training in which we vary our pace and training conditions. It is a very good method for games players as they are involved in short intense activities followed by brief periods of recovery.
The types of exercises I will do are running at various speeds. The method to increase my training is to work at a higher work rate for a longer period of time and increase the time worked and decrease the recovery rate. As I mentioned above, before every activity there should be a five-minute warm up. This is essential because the warm up would increase the blood flow to the muscles, stretch the muscles and concentrate the mind on the training. As I also mentioned above, before every activity there should be a five-minute warm down. This is essential because the warn down helps replace the oxygen debt in your muscles and also gets rid of the extra blood in your veins.
The equipment I am going to use is none of serious precautions. There are no serious safety aspects I will need to take into consideration for this programme, except making sure that all the equipment is in restored order and is safe. Avoid over-training It isn’t when you are exercising that your fitness increases – it is while you recover. After exercise, your body needs time to build up its muscles before your next training session. If you don’t give your body the time it needs, you increase your chances of an injury. For this reason it is particularly important to increase your workload slowly when you start a new exercise regimen.
Beware over-developing just one aspect of your fitness If you make sure that you have a good level of overall fitness, then you are less likely to get injured. Overall fitness describes good muscular strength, flexibility, aerobic capacity and general conditioning. This kind of fitness will help to balance your body. It is usually best achieved by cross training in a number of different activities.Use the right safety equipment
If your training recommends that you use safety equipment such back supporters or protective headgear, then you should use this equipment at all times. You should also ensure that your kit is correctly fitted by a professional. No jewellery should be worn. You should keep in mind safety considerations while setting up your equipment, lifting correctly, equipment in good order, correct kit and as stated in the previous page, warm up and cool down.
Shoes are usually one of the most important parts of your workout clothes, especially in high-impact sports such as jogging. Caring for injuries It is to be expected that at some time during your sports career, you will pick up an injury. Hopefully it will be a minor injury, but whatever it is it will prevent you competing until you have fully recovered. It can be frustrating waiting for an injury to repair and some sportsmen return to their sport too early, or even compete with their injury when they try to “run it off”.
Safety Precautions
Before we take part in sport, we should look at the dangers which we may come across when we play that sport. We cannot anticipate what others might do to us but we can before we start go through the routine of risk assessment. What is risk assessment? It is simply looking at the environment, equipment and conditions to ensure that it is safe to proceed with what you are going to do. Any training session must include three stages.
The first is a warm up. There are many reasons for a warm up. One is to increase the heart rate this prepares the heart and lungs for the demands exerted on them during exercise. The second reason is to increase oxygen flow into the muscles. The third reason is to help prevent early fatigue. The fourth and final reason is to increase muscle temperature; this leads to greater elasticity of the muscles, which helps prevent injury and gives a better performance. You must stretch out the muscles you will be using before exercising. This stops the muscles from cramping or ceasing up. Before exercising I will warm up using this method.
It is a multi-stage fitness test in which you must do 20 metre shuttle runs in time with the bleeps until the bleeps get too quick for you. It is a maximal test which means it will take you to your fitness limit. The shuttle runs are done in time to bleep sounds on a pre-recorded audio cassette. The time between the recorded bleeps decreases every minute as the level goes up. The test usually consists of 23 levels.