Exercise and sports physiology 20marker
In test one the performers were being evaluated on their explosive/elastic strength which is their ability to expand a maximal amount of energy in one or a series of strong, sudden high-intensity movements or apply a successive and equal force rapidly; in this case carrying out a maximum number of sit ups in 30 seconds. Explosive strength predominantly uses the ATP/PC system. This is because although it is anaerobic it represents movements of a higher intensity but of shorter duration than dynamic which predominantly uses the lactic acid system. The main muscle contraction is concentric and takes advantage of the stretch reflex to add force to the contraction.
In test two the performers are being evaluated on their strength endurance which is the ability of a muscle to withstand repeated muscle contractions; in this case the time it takes to reach exhaustion in an abdominal curl sit-up test. This strength endurance also highlights the correlation with aerobic capacity where strength endurance is the ability of the muscles to ‘use’ the oxygen taken in and transported to the muscle cells. Strength endurance is essential in prolonged sub-maximal type exercise that requires a high percentage of slow twitch oxidative fibres and which is dependent upon the aerobic capacity system.
Performer A did better in test one as they might have had muscle hypertrophy with a greater percentage of fast-twitch muscle fibres and hyperplasia and larger cross-sectional area of muscle and a larger muscle size which greatens the potential force that can be generated or applied. They could also have an increased in ATP, PC and glycogen stores and an increased buffering capacity and tolerance of the fast twitch muscle fibres to work within high levels of lactic acid. This would give the performer the ability to expand a maximal amount of energy in the series of sit ups in 30 seconds, thus performing better than performer B.
In order to improve Performer B’s explosive strength I would create a strength training programme using a mixture of free weights and the performers own body weight, following the FITT principles (frequency, intensity, time and type) specific to the sport and also for the performer’s needs; to improve their anaerobic explosive strength. The training programme will last around 6 weeks and as it is a strength specific they can train 3-7 sessions weekly leaving 48hrs recovery between each sessions if it is the same muscle group. As the performer will be concentrating on improving the strength of the abdominal muscles (namely rectus abdominus, rectus femoris, external oblique’s and tensor fascia latae) they will be training these same, specific muscle groups and so 3-5 20 minute sessions per week would be more suitable.
In order to improve the maximum strength and power of the performer, I would make them do resistance e training with low repetitions of a high resistance in order to provide an overload for the performer to progress. Firstly I would test the performer to establish what their 1 rep max in order to set the intensity of their training to high resistance; 70-95% of their 1RM/>speed. As they will be training at a high intensity they will be doing fewer repetitions, of around 1-10. They will also have a longer recovery between each set/exercise for around 2-5 minutes. For example doing a weighted plank to strengthen the core; holding it for 30 seconds but only doing 2 repetitions with a long recovery of around 2 minutes in between. To add variation to the training program I would include a selection of exercises based upon working the core muscles involved in the sit up. For example Russian twists with a medicine ball in order to strengthen the obliques and crunches to strengthen the upper abdominal muscles. As the performer progresses through the
Related Documents: Essay about exercise and physiology strength
Assessment Feedback Sheet Student Name Babatunde Faniyi Unit Name and Number 2 – Sport and Exercise Physiology Credit Value 10 Assignment Code PHYS4 Issue Date Due Date Assessor’s Feedback Continue overleaf if necessary Criteria Possible (Circle) P 1 P 2 P 3 P 4 P 5 P 6 P 7 P 8 M 1 M 2 M 3 M 4 M 5 M 6 D 1 D 2 D 3 D 4 D 5 Achieved (Tick) Assessor’s Name Assessor’s Signature Date Ryan Bull I declare that all of the work submitted is my own Student’s Name Student’s…
Hansen, Kawamori, & Mcnair, 2008) required to run on an incline, rather than a flat surface which is competed on. It shows the importance of doing sports specific training which is not always the case in coaching athletics. Lower limb strength training exercises such as the squat were shown to increase sprint performance significantly (Comfort, Haigh, & Matthews, 2012) due to the increased ability to produce a large force, nonetheless there are some downsides for sprinters as this type of training…
Introduction The squat technique is described as the King of all exercises (Bompa, 2002) as it is an effective exercise that works a variety of muscles including the gluteals, hamstrings, quadriceps and abdominals. This report focused on the lower limb muscles only. Understanding different types of movement is important for sport and exercise to help rehabilitate injuries of athletes. Coaches and trainers may find understanding the squat a good way to prevent injuries as it is an excellent way to…
class. Physiology of Exercise Classes Aerobic- includes cardio capacity and endurance. Aerobic exercise is generally considered as working between 60 percent to 85 percent of one’s estimated maximum heart rate. Since aerobic exercise (with oxygen) fuels the muscles for the performance needed, participants can exercise for longer periods of time aerobically than anaerobically. Many aerobic classes follow a bell-shaped curve in terms of the cardiovascular intensity. Muscular- includes strength, flexibility…
Histology Laszlo Vass, Ed.D. Version 42-0013-00-01 Purpose What is the purpose of this exercise? To observe tissues. Are there any safety concerns associated with this exercise? If so, list what they are and what precautions should be taken. Normal safety precautions should be taken. Exercise 1: Epithelial Tissue Data Table 1: Epithelial Tissue Observations TISSUE TYPE OBSERVATIONS Simple Squamous Alveoli, simple squamous cells Simple Cuboidal Basement membrane, connective…
NATIONAL COUNCIL ON STRENGTH & FITNESS Attending Your Workshop The NCSF Workshop is two days of high-energy instruction, where you will participate in interactive lectures and engage in a variety of activities under the guidance of expert NCSF Instructors. The workshop is used to reinforce key course concepts through multi-media presentations and case study applications. Additionally, you will perform essential practical training and assessment techniques in both individual and group activities…
ANT250 I - Anatomy and Physiology I Module 2 - Case 6/10/2012 Jacqueline M Wright | Osteoporosis is a condition characterized by a decrease in the density of bone, decreasing its strength and resulting in fragile bones. Osteoporosis literally leads to abnormally porous bone that is compressible, like a sponge. This disorder of the skeleton weakens the bone and results in frequent fractures (breaks) in the bones. Osteopenia is a condition of bone that is slightly less dense…
Having a brief understanding and understanding the purpose of each dimension will help one integrate them into their lifestyle. The physical dimension of health requires the need for being active on a daily basis. This means participating in exercise, strength training, aerobics and maintaining a healthy diet. The outward appearance of a person including a person’s physique, body shape and size falls in the category as well. Being physically fit keeps the body in good condition, which is beneficial…
Lab #9: Muscle Physiology Background Sarcomere Thick Filaments Overview of Skeletal Muscle Contraction Skeletal muscle fibers are very large, elongated cells (Fig 9.1). Roughly 80% of the content of each muscle fiber consists of long bundles of protein called myofibrils. The myofibrils, in turn, consist of two types of myofilament (Fig 9.2). One type of myofilament, called the thick filament, is composed of hundreds of molecules of a protein called myosin. The other type of myofilament, the thin…