Exercise is an activity requiring physical effort, carried out to sustain or improve health and fitness. (Oxford Dictionary, 2017) The Australian Government guidelines recommend adults do at least 30 minutes of moderate to intensive physical activity on most or all days of the week. (Australian Government, 2014) The benefits of exercise are extensive which can include social, physical and mental benefits, however, many people do not achieve the required amounts, for a number of possible reasons.
As stated above, there are many benefits of exercise beginning with mental health. A Penn State University study found that “those who exercised, whether it was a mild, moderate or vigorous workout, had more pleasant feelings than those who didn’t.”
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An effective training program for a basketball player should be aimed at achieving specific goals and be individualised to maximise the capabilities of that particular player. Testing of this player is essential to maximise their training plan. This testing would gather baseline data on the fitness components necessary for basketball, which is speed, agility, strength, and speed and will evaluate the strength and weakness of the player to decipher what training is required for them to improve their game.
To test the player’s ability to quickly change direction without losing control, balance, and speed I would use the Illinois agility test. The Illinois agility test begins with the player laying on their stomach, on the ‘start’ command they get to their feet as fast as possible and complete the course showcased in figure 1 as quickly as possible, making sure the player touches one foot on the end line. This test is used to assess the player’s speed, body control, agility, reaction time and coordination which are all vital aspects of basketball.
Figure 1: Floor plan for Illinois agility
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These energy systems are called the ATP-CP, lactic acid, and aerobic energy system. For a basketball player, all systems are used during a game. During a game, 85% of the basketball player energy comes from ATP-CP system, followed by 15% of a combination of the lactic acid and aerobic energy system. (J Hoefs, 2015) The majority of basketball plays they usually last around 10 seconds, which vitalises the ATP-CP system as it provides quick bursts of immediate energy but only last for less than 10 seconds. Sample plays of this energy system vitalisation include accelerating and running up and down the court, changing direction, interceptions, rebounding, layups and jump shots.
The lactic acid system is the dominant supplier of energy for exercise run at near maximal intensity from around 10 seconds to 2 minutes. During this energy production, the body uses carbohydrates to release ATP and a by-product is lactic acid. Sample plays using this system includes fast breaks, full-court defensive pressure or running offensive
The physical demands of tournament tennis players can be and usually are very grueling. The body is using both anaerobic and aerobic metabolism along with anaerobic and aerobic muscle fiber types. Tennis is a high intensity sport requiring hundreds of short bursts of activity. Most points only last around 10 seconds(anaerobic) but there is only 25 seconds of rest in between points and 90 seconds of rest in between games which requires the player to have endurance(aerobic). Tennis matches can be long and drawn out, lasting hours or they can be fast, intense and only last an hour. This means having adequate nutrition along with an efficient metabolism is key to being able to compete at the highest level.
Netball uses a combination of each energy systems. It is a fast paced game, with lots of stop-starting, abrupt direction changes, and short, sharp movements. For this reason, netball uses the alactacid, ATP/PC system. This caters for one explosive muscular contraction using ATP lasting 1-2 seconds, and then 10-12 seconds of creatine phosphate (CP) after that. This might be for the centre pass, or any short movements. The Lactic acid system would then take over for 10-60 seconds of high intensity movement, which could be for running or dodging down the court. The body would now progress from the anaerobic system to the aerobic, to meet the demands of the activity. This will last for one hour of work, and is the dominant system used through the 15 minute, interval quarters. As the aerobic system is the predominant energy system used in netball games, the training program is targeted to improve and work this area, for maximal performance.
A basketball player's body weight, whether female or male, "can influence their speed, endurance, and power while their body composition can affect an athlete's strength, agility, and appearance (Rodriguez & DiMarco & Langley, 2009)." Excess adipose tissue acts as dead weight in activities and in our basketball player she is carrying 16 lbs. of dead weight that is keeping her from performing at her optimum performance.
Basketball is a "transition game. Players continuously switch between defensive and offensive plays throughout the game. The plays include strenuous physical, such as running/sprinting, cutting, feints, jumps, and landings. Rapid turns and proximity during one-on-one situations increase the possibility of physical contact. Thus, frequent intermittent running and sprinting characterize the action of the game. Motion analysis has shown that depending on individual playing-time; basketball players cover a distance between 4.6 and 5.8 km per game, with mean heart rates between 80 and 90% of individual maximum heart rates (European Network for Sports injuries prevention, 2008). Consequently, players need to rid of highly advanced basic...
There are three main energy systems used in a game of touch football which consist of the creatine phosphate (ATP PC) system, lactic acid system and the aerobic system. Each system plays a vital role during game play. Every muscle in your body requires energy to perform all movements, and to do this, the energy is produced by the breakdown of a molecule called adenosine triphosphate (ATP). ATP is found in all cells which is a chemical form of muscular activity and performs mostly all functions in the human body. It contains 3 phosphate groups and adenosine. ATP is stored in the muscles and lasts for approximately 10-30 seconds. Carbohydrates, fats and proteins, are all producers of ATP from the food we eat; however Creatine Phosphate is also a high energy compound producer found in the cells. These three chemical reactions are conducted to continue muscular work. The first system used in a game of touch football is the ATP PC system. This system is stored into the muscles and used in short durations for up to 10 seconds and doesn’t not require oxygen therefore being anaerobic. ATP lasts approximately 3 seconds, and then Creatine phosphate (CP) will continue until all ATP PC energy is used up. The use of ATP is high intensity and would usually be used in a 50m sprint or a pass in touch. Once the CP energy is used up the body then switches to the lactic acid system. This is because of the breakdown of glucose, resulting in the production of lactic acid. The lactic acid system an anaerobic energy system, which lasts for approximately 30 seconds to 2 minutes, and is the conversion of glycogen to glucose. In relation to a game of touch football, the lactic acid system could be used during a quick wruck, as the movements required are a...
The NBA playoffs are making the headlines all over. Every news channel, sports channel, and newspaper has a story about the big games. Everyone is making bets as to who will be the big champions. Will it be the defending champions, Los Angeles Lakers, or will it possibly be one of the underdogs. This is the most intensive time of year for basketball fans as they watch the teams battle out the game. Up and down the court, the turnovers, rebounds, fast breaks, and most of all the baskets make the games exciting. But have you ever wondered how these things happen? What enables the basketball to bounce, how does Kobe Bryant fly through the air, and why does the ball rotate backwards as it leaves a shooter’s hand and approaches the basket? These are all interesting questions and believe it or not they can all be answered with a discussion on physics. Whenever you watch a basketball game you are watching the “application of physics. It is very much at work in the game of basketball” (Hawkins).
Sawka, M. N. & Burke, L. M., (2007). Exercise and fluid replacement. American College of Sports Medicine, Retrieved from http://faculty.ksu.edu.sa/hazzaa/Resources/Exercise and Fluid Replacement.pdf
Sports are often identified to have positive influences on many individuals. The sports industry is growing worldwide, especially the basketball industry, which is regarded in second place behind football. The global prevalence of basketball is unquestionable, especially among the young. Basketball is a dynamic team sport that involves a pattern of alternating, active, and skilled movement activities. There are compound demands that require a mixture of individual skills, team plays, strategies, and motivational aspects.
In order to accomplish this bout involves the increasing of anaerobic capacities. ATP-PC system and glycolysis are the energy systems used when these athletes perform. This athlete needs more protein in their diet than other athletes. These athletes must pay attention to protein intake because too much protein causes dehydration, overburdens the liver and kidneys, and interferes with calcium absorption. Fat intake is also higher than regular healthy individuals. 24-40% of glycogen stores are depleted after a training or performance bout. Carbohydrates are essential in their diet too. An experiment concluded that immediately before and after a training or performance bout, a supplement of protein, creatine, and carbohydrate was consumed, and it caused a great increase in strength and muscle protein synthesis. Nutrition during the activity is obsolete because the activity is such short-lived. The athletes are encouraged to always begin training only if properly hydrated and to replenish their fluids according to how much water weight was lost during the
The higher the intensity and duration of the exercise, the more important fluid replacement strategies become and the more likely that sports drinks will have a useful contribution to sports performance and recovery, by also providing energy not just fluid. Athletes will be on nutritional plans which should include fluid replenishment, this will allow the athlete to train
Speed, strength, and endurance conditioning are imperative in a highly trained young athlete thus creating a more disciplined athlete in good physical shape.... ... middle of paper ... ... Champaign, ILHuman Kinetics Publishers: Human Kinetics Publishers. Faigenbaum, D. A., & Westcott, D. W. (2009).
AGILITY TRAINING Agility is recognized as a trainable skill. Essentially, it is a motor program activity trough neuromuscular conditioning, meaning ‘more repetition ensures better results’ as well as increases in the neural drive and reduction of neural inhibition [8]. The fundament of agility is the repetition and variety of the movement performed. The versatility in motor ability allows more skilled athletes to quickly pull off required sports movements. According to my knowledge there is a lack of optimal technical instructions, while research does not support any inclusive teaching models. Furthermore, the absence of an effective training program is the reason why several difficulties are experienced in the planning phase.
Exercising helps in many different ways such as gaining muscular strength and ability. A person's desire is to lose weight and have a perfect toned figure, but it also helps ease a lot of other conditions as well. Exercising is considered to be a mood booster. It helps improve self esteem and will lower depression. It will make a person a lot happier, and will help bring a positive reaction in the body. Physical activity is very important for obesity. It is really important for obese children or adults to get some form of exercise in their lives. It can be very beneficial for them and can help prevent long term illnesses. People that exercise on a daily basis do it because it helps them feel more positive about themselves and they will be more energized, motivated and focused for the day. It gives people an excessive amount of happiness.
According to the Mayo Clinic, “Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day” (Mayo Clinic, 2015). This statement should be motivating to read. The very simple task or working out can increase your health leading to a longer life. “Studies have shown that people who engage in the amount of exercise recommended
Improving your mood and boosting your energy also comes from exercising. The physical activity activates different chemicals in your brain that makes you happier and more relaxed. When exercise is done regularly, it can also lead to making a person gain more self-esteem and being more confident in appearance. Also,...