Due 1st October « Banchory Academy PE Department Blog

Due 1st October

You have two pieces of homework due for next Wednesday. Firstly i would like you to redraft the exam questions that you were given last week (for some of you this will not be a redraft but a first attempt, remember i know who you are!!!). This time i would like you to use the example I gave you on Thursday as well as the comments I made on your first attempt. Read the question carefuly, split it into 2 or 3 sections and attempt to answer all the sections. If you have any queries please see me before Wednesday.

The second piece of homework that i would like you to complete is homework 8. It can be found on page 62 on your workbook or below.

Homework 8

State which aspect of fitness is the main weakness and suggest appropriate methods of training for the following performers. Explain why you made your choices. If you fail to identify the correct aspect of fitness no marks will be awarded.

A swimmer whose backstroke is poor becasue her arm enters the water far too wide.
A hockey player who is unable to make repeated sprints towards the end of the game.
A footballer who is unable to maintain a high work rate, touch and control decrease and he is breathing heavily in the second half.
A rugby player who is unable to lift the jumper in the line out.
A volleyball player who is unable to get height in his vertical jump to block effectively at the net.
A tennis player who is slow at getting to the net.
A badminton player whose legs become tired and heavy in the latter stages of a game.

September 25, 2008 - Posted by Mr P | Homework | | 3 Comments

3 Comments »

1.Main aspect of fitness would be flexibility. Flexibility is the absolute range of movement a joint or series of joints and muscles that is attainable in a momentary effort. The method of training you could do to improve flexibility is as simple as stretching your muscles and in the swimmer’s case would be her arms. She should focus her training around this and for example do tricep dips with light weights.

2. Aspect of fitness would be speed endurance. Speed endurance is the ability to sprint (normally over short distances) when required throughout a activity. The method of training you could do would be fartlek training, as this would mirror the change in pace throughout a game of hockey.

3. Aspect of fitness would be cardio respiratory endurance or CVE. CVE is the fitness of your heart and lungs and their ability to supply oxygen to the rest of your body effectively and efficently. The method of training used to improve CVE would be continuous training using aerobic excercise. This is working at a steady pace for a substained period of time without rest. You could also use altitude training which is high above sea level and therefore oxygen levels are a lot lower. This will increase your aerobic fitness quickly.

4. Main aspect of fitness would be strength. Strength is the amount of force a muscle or group of muscles can exert in one attempt. The method of training that you would use to improve strength would be weight training as it provides resistance to your muscles. You would use heavy weights and do low reps.

5. Main aspect would be power. Power = strength + speed. The method of training used to improve power would be plyometrics (as its legs), explosive and therefore anaerobic excercise. This can be done with medium weights and the reps performed quickly.

6. Main aspect of fitness would be speed. Speed is the ability to cover a certain distance in a short length of time. Training to improve speed would be interval training as it involves alternating between periods of hard excercise and rest. Therefore in the rest period your body will have almost completely recovered and when you get back to working you will be able to get up to 85% of your maximum heartrate in order to successfully improve your speed.

7. Aspect of fitness would be muscular endurance. Muscular endurance is the ability of your muscles to work repeatedly over a long period of time. Hence the badminton player’s legs got tired due to poor muscular endurance. In order to improve your muscular endurance, the method of training you should carry out would be weight training (light weights, high reps), or could be interval training, or circuit training dedicated specifically to muscular endurance.

Comment by Zoe Ligertwood | September 30, 2008 | Reply
Calum barrack September 23, 2008 at 9:14 pm
Exam questions (improvement)
a)
The activity I have selected is football. There are many different aspects of fitness needed to play a decent standard of football.
I think one of the most important aspects is cardio vascular endurance. This is the ability of the heart and lungs to continue working over a period of time. This is necessary in football to keep playing to a high level for the full length of the game. This would allow you to push forward in attack and get back to defend. My CVE levels are at a fairly decent standard. For many years I have played a variety of sports which demand high levels of CVE. I have trained many times to improve my CVE by doing fartlek training, interval training and circuit training. My CVE has obviously improved which allows me to keep going. There is still a great deal of room for improvement as does limit my performance towards the end of the full 90 minutes. I could do this by further training and applying the principles of training especially overload.
Muscular endurance is the ability of a muscle or group of muscles to make repeated contractions over a period of time. This is especially important in the leg muscles in football such as the calf, quads and hamstrings. This allows you to keep control of the ball do effective passing and do effective running. I try to maintain a good level of muscular endurance by exercising regularly at the gym and at football training sessions.
Speed is also important. It is the time taken to move over a given distance by a limb or the whole body. I am not the quickest player off the mark but have a decent level of speed to allow me to get back in defence and also to get forward in attacking positions.
Strength is important to most positions including the GK. you need good core strength to make effective challenges on the ball and to win both attacking and defensive headers. I have a fairly high strength level which allows me to make decent challenges and helps my defensive play in the game.
b)
In order to assess CV Endurance I would use the multi stage fitness test. This is where you set a given distance e.g. 20 metres. Using a pre-recorded tape with a series of bleeps you run on the first bleep and return on the next bleep. The time between the bleeps gets shorter as you become more tired. When you have to stop the bleep number is your score.
You could also use the 12 minute Cooper Run to test CV Endurance. This is how far you run in 12 minutes and the distance is your score. I completed these tests three times during my training programme, at the start to find out my starting level of CVE fitness, half way through to make sure I was on track and at the end to assess the overall improvement I could record my results and improvement on a graph or chart.
In order to assess muscular endurance you could do a step up test and count how many step ups onto a bench you can do in a given time e.g. 30 seconds maximum output.
You could also use a sit up test to assess core strength. You would count how many sit ups you could do in 30 seconds. I would repeat this process of recording results three times during the programme and record the muscular results on a graph. Putting the results in a graph will easily help me identify my improvement.

Comment by calum barrack | September 30, 2008 | Reply
Home work 8
1. flexibility:- in back stroke the arm should brush passed the ear and should enter the water above the head in the centre position if the arm is out to the side this suggests lack of flexibility. To improve this I would do a range of stretching and flexing exercise around the shoulder joint
2. speed endurance:- a player how lacks speed towards the end of the game lacks speed endurance. To improve this I would do a training programme of different lengths and speeds of shuttle runs I would to these for 6 weeks 3 times a week
3. cardio respiratory endurance:-the player is unable to maintain a high work rate for the full 90 minuets due to poor CRE this also effects his level off concentration this affects his touch and control. To improve this I would to continuous running programme for at least 45 minutes and also fartlek training.
4. isotonic strength :- the rugby player is unable to lift his team mate due to lack of strength. To improve this I would do a weight training programme and a muscular base circuit training programme
5. power:- power is the a combination of speed and strength. A volleyball player needs this to jump high vertically and if unable to this it leads to a poor block. To improve this a would use a plyometric training programme over 6 weeks
6. speed:- speed is the how quick your body or a limb moves over a given distance. If you can not move to the net quickly enough you will be ineffective in returning your opponents shot. To improve speed I would do a series of shuttle runs and muscular base circuit programme.
7. muscular endurance:- muscular endurance is the ability of a particular muscle group to keep going. If you do not have ME in the legs in badminton fatigue will set in. to improve this you could do leg pres involving low weights and high reps and circuit base leg exercises e.g. step ups

Comment by calum barrack | September 30, 2008 | Reply