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Benefits of staying physically active
Benefits of being physically active
Benefits of staying physically active
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6 Week Training Program
For my GSCE Coursework I decided to perform a circuit-training
programme for the sport of tennis. This durated for six weeks. I am
already an experienced tennis player so this is to be taken into
consideration with training procedures and results.
Circuit training involves a series of exercises taking places at a
'station'. Circuit training is generally 75% anaerobic and 25% aerobic
system, it is used to improve the following; speed, muscular
endurance, aerobic fitness, cardiovascular endurance, muscular
strength, and agility.
My circuit is based around the aspects and skills needed to play
tennis. My circuit would have different activities from that of a
footballer for example; they would have exercises such as passing,
shooting etc. A circuit needs to be specific to the sport undertaken.
Aim
My circuit-training programme is for a tennis player. It is based over
a six-week period. The 8 stations are specifically suited to what is
needed to play tennis. The Circuit is specified for a full court,
singles player.
My circuit is aimed to improve: racket/ball skills, speed, agility,
muscular endurance, muscular strength and cardiovascular endurance.
These are necessary aspects needed to improve a tennis player's
ability at the sport.
In detail:
Racket/ball Skills - If a player is in control of their racket and the
ball they are hitting, their accuracy and spin etc applied will be
much greater in match situation.
Speed - This is the ability to perform a movement in as shortest time
possible. This is essential in tennis for example to be able to sprint
after a ball at the other side of the court (drop shot for example).
Agility - This is the ability to change direction quickly and the
ability to change and control the movements of your body. This is
needed to be able to change direction quickly while the ball is in
play, as you are not expecting where the next ball is going within the
court.
Muscular Endurance - This is the ability for the muscles to work
Muscular endurance- As the player must continue running, their muscles will begin to tire and lactic acid will build up in their muscles. To ensure the players muscle don’t fatigue, the coach of this elite athlete has clearly targeted their muscular endurance. Shown through the multiple resistance trainings and circuit training, the athletes muscular endurance will be sure to improve.
Interval training brings many benefits to the aerobic system. Perhaps the most important benefit is an increase in its capacity to produce energy. This is brought about by increased capacity to consume oxygen during exercise. Several experiments have yielded results demonstrating that interval training increases both VO2 peak (Perry, 2008) and VO2 max (Sloth, 2013). Oxygen is necessary for the conversion of sugar, protein, and lipids into usable energy. The chemical processes involved in aerobic metabolism are not possible without oxygen, particularly the electron transport chain, the mechanism responsible for 95% of the ATP needed to keep cells alive. Oxygen is necessary to capture the large amount of energy locked in the chemical bonds of pyruvic acid, the product of the anaerobic process glycolysis. Thus, the more oxygen the body is able to consume, the greater production of ATP via the aerobic system.
Marine Corps training is the most intense training out of all the military branches, it takes the ability to achieve the highest standards of moral, mental and physical strength. There is no room in the Marine Corps ranks for those who fall behind. The reason being the training takes recruits to the brink of exhaustion, where commitment is truly tested. Showing the capable from the unable, building extraordinary strength, endurance and confidence in those who carry themselves to continue. This training prepares recruits, mentally and physically, to meet the fitness standards the Marine Corps is known for. There is no other training to achieve the Marine fitness. Once you get to MCRD in San Diego or Paris Island you will be with your drill instructor where you will start the beginning of your transformation. Training is 12 weeks long, each week focuses on something different. During Receiving, which is the first week, you will go through a physical, bucket issued, Basic Squadbay Procedures, Rifle Issue, Physical Training Procedures, and Core Values Training.
Imagine playing a six hour tennis match! Well, the longest match ever played was six hours long; played by Vicki Nelson and Jean Hepner in 1984. (Seminara, 2009) The scoring for tennis is kind of difficult if not familiar of how the game is played. The way the scoring goes is “luv, 15, 30, 40, or deuce if the score is 40-40. If it is 30-30, then it is said like “30 all”. In order to win, the game is played best of three matches. The winner must win by two games. In my study I will be getting the speeds of a group of tennis girls hitting the tennis balls. My hypothesis is that the more experience you have in tennis, the fast you should be able to hit. Because there are so many varieties of elements in tennis, one should consider the difference in racquets, tennis shoes, courts, and balls
For the past several years runners all over the world have been trying to figure out and arguing over the simple question: “Is high mileage training better than low mileage, during training season?” Kenyan’s in Africa have been running unbelievable amounts of mileage for years, and tend to always be in the top field in any race over five thousand meters. While Africans have been leading the fields for years, where do the best US runners end up? Not in the lead pack! Perhaps they are training too hard to be like their Kenyan counterparts. I think a lot of runners believe that if they train like the runners from Kenya that they will have the same results. When in truth they end up running themselves into the ground. Perhaps that is why there are others that think that if they train light and more to their athletic ability level that they will have better results.
To achieve a degree in Athletic Training, there are many tasks and skills to be learned. The Education Council under the National Athletic Training Association put together an education program filled with a set of guidelines of what has to be taught to graduate with a degree in Athletic Training. Before you can learn and understand Athletic Training, you must know the Anatomy and Physiology of the human body. This includes bones, muscles, levels of organization, tissue levels, systems of the body, skeletal structure, articulations, integrative functions, sensory function, blood, and embryology (Martini, 2001). Besides Anatomy and Physiology, the methods of taping is also extremely critical to this career. Before you can understand what each taping techniques are used for, you must also know about sports injuries. Athletic Training is all about the prevention, treatment, rehabilitation, and evaluation of athletic injuries. Another skill that must be learned in the Athletic Training Education Program is how to provide immediate emergency care. That includes everything from background information to actually being able to save an athlete’s or any one else’s life. You must be aware of legal considerations, how and when to approach a victim, the human body systems, examining the victim, basic life support, bleeding and shock, identifying wounds, sudden illnesses, injuries, and how to care for them; also you must be aware of cold and heat related injuries, and how to rescue and move victims (Thygerson, 2001). Other information to be learned includes nutrition, health, and professional development. There are several other topics of Athletic Training; however, there are just to many to s...
“After 5 months of training I expect to be moderately stronger and more efficient in all areas of activity as well as see a reduction in body fat and an increase in lean body mass.”
The value placed on the importance of winning in professional sports has hit an all-time high. The astronomical amount of money being spent in the entertainment field of athletics has dictated a win-at-all-costs mentality that has trickled all the way down to negatively affect our youngest athletes - the prepubescent. The athletic world has forever been exploiting our youth as a source of athletic potential, sacrificing the health, safety and welfare of these child-athletes to satiate the intense nationalistic pride of the country and more dishearteningly in the name of the Almighty Dollar. This has caused coaches and athletes to take drastic measures which are sometimes illegal and usually unethical in order to improve performance levels. One of the most controversial training practices center around the impact of strength training in prepubescent children.
"Tennis Training Programs | Training Programs | Core Performance." Core Performance | Powered by Athletes' Performance. Web. 20 Dec. 2011. .
Creative new training methods, developed by coaches, athletes and sport scientists, are aimed to help improve the quality and quantity of athletic training ( Kellmann, 2010, p.1). However, these methods have encountered a consistent set of barriers including overtraining ( Kellmann, 2010, p.1). Due to these barriers, the need for physical and mental recovery in athletics brought an increasing attention in practice and in research ( Kellmann, 2010, p.1).
this no more than once a week and surely not on days before a match,
Core training is one of the most important exercises of so-called functional training. You may have noticed that core training is very widespread in courses and workshops for fitness practitioners and professionals. This is for good reason: in almost every free form exercise (dumbbells, wires, bars) core muscles are stimulated, and if this body part is not fit the loss of motor control and efficiency increases the risk of lesion and muscle damage. Thus, a well-kept and robust trunk is vital for high load workouts. Here are 5 exercises for strengthening you core muscles.
The first thing and it is one of the most important factors in sports is physical fitness. Tennis players pay special attention to cardio vascular and running speed trainings to keep their bodies in good shape, and not be out of breath after the first game. Speed is necessary to change direction and reach the ba...
Tennis also teaches many positive characteristics such as, self-discipline, leadership, character, and the ability to manage mistakes. Participating in any sport requires self-disciple. Whether that discipline is through eating healthy with the proper nutrition, or being disciplined enough to practice frequently. Leadership is also a quality obtained in tennis through leading the team to success, surrounding yourself with other leaders, and helping to always improve your game and fellow teammates. These qualities improve both the character and skill of the
When coaching athletes of the many things you do not want to happen is overlearning. Overlearning is when the practice goes beyond the amount needed to achieve a certain performance criterion. Extended practice of relatively simple skills could result in learners not continuing to engage in appropriate amounts of cognitive efforts. Players will being to daze off, become lazy in their efforts and not pay attention because they find the practice irrelevant. To prevent overlearning use a distributed practice technique, hold shorter practices and greater number of sessions with breaks in between. Next, you need to organize how complex you want your practice to be. If it is complex, start slow with isolation on the parts of the skill and progress to doing the entire skill, if simple then do the whole skill. Use any keys necessary in order to help the athletes learning process, visual, virtual, or written. Another way to improve practices is to make sure athletes have plenty of mental practice or strength. Have them mentally visualize themselves doing the skills that they performed in practice, it will help them to remember what they learned better and possibly increase their performance next time in