Assignment 1 :unit 1 - fitness training & testing

Netball

• There are 10 components of fitness:
• Strength
• Muscular endurance           
• power
• flexibility
• body composition
• speed
• agility
• co-ordination
• balance
• c.v. endurance
• reaction time

In the sport I have chosen to research; netball in my opinion it uses all of the components of fitness, i have ranked then in the order of importance.

1. c.v endurance - the hearts ability to deliver blood to the muscles and their ability to use it. You would need this to be able to keep moving in a game. The positions that would need c.v. endurance would be Center,wing attack which is the position I play and goal attack, these positions have to work the hardest to get the ball to the goal.
2. Power-the ability to exert maximum muscular contraction instantly in an explosive burst of movement, this would affect all positions because they all have to pass the ball at speed.
3.   Agility-the ability to perform a series of explosive power movements in rapid succession opposing directions. This would affect my position in netball as i have to run and dodge the opposition in order to make space to receive the ball.
4. Speed-the ability to move over a distance in a short amount of time, the speed needed in netball is not necessarily about 'running speed', its its more about fast, short movements, and to pass the ball at speed so it can't be intercepted.
5. Muscular endurance-a single muscle ability to perform sustained work. This would mostly affect the goal keeper and shooter as they have to jump around a lot the the shoot for goal or to jump and save.
6. Flexibility-is the ability to achieve an extended range of motion without being impeded by excess tissue. This would affect all players when they have to jump, catch the ball and land, if they weren't flexible and landed without bending the knees it could cause an injury.
7. Reation time-the ability react to a stimulus quickly, this can be tested in a game situation when you are thrown the ball at speed and have to catch it without dropping it. In netball it is important to be able to catch the ball because if drooped it gives the opposition the advantage of snatching the ball
8. Body composition-the ratio of body fat to muscle on the body. The 3 somatotypes are : ectomorph-FAT, Mesomorph-muscly
9. co-ordination-the ability to carry out movements smoothly and efficiently, netball players must be able to run, receive and land with the ball at the same time so if a player had bad hand-eye co-ordination they would find it difficult to catch the ball.
10. Balance-the ability to control the body's position either stationary or while moving, and during a game a player has to catch the ball and land so they are on 2 feet, but if you aren't balanced and stumble it would be a foot fault.

From :   BTEC LEVEL 2 BOOK.

Ways of training

shuttle runs, quick, short sprints with fast changing directions at each end to improve the players speed and agility.

To improve your power you could practise passing exercises/ throwing the ball at speed repeatedly.

To improve you balance you could run at speed and receive the ball while landing on 2 feet and keep repeating.

PHOTO FROM:

http://www.theage.com.au/ffximage/2006/08/04/svELLIS_narrowweb__300x559,0.jpg

The Famous person i have chosen to research is Liz Ellis. She was born in New South Wales,Australia and started playing netball at the age of 8.

Lis Ellis was known for being such a good player but she says its all down to hard training.

Her weakest components of fitness were sprinting/speed/agility.So she focused on improving them. She did this by specifically setting herself her own training programme. She started by improving her speed and stamina by attending to sprinting sessions 2-3 times a week. Also ti improve her strength she attended weight training 2-3 times a week to improve her upper arm muscles to be able to throw a powerful pass.

FROM :  http://en.wikipedia.org/wiki/Liz_Ellis

Training methods for netball

To be able to achieve excellence in netball, some useful training methods are:

Continuous training-Continuous training is when low to mid-intensity exercise are performed for more that 15 minutes without resting - used to prepare for long endurance activities. This is useful for when a player is constantly moving in a game and its useful to improve your stamina so you don't get as tired as quickly.

FROM;  http://www.wisegeek.com/what-is-continuous-training.htm

Interval training-This is when you do a period of work intercepted with a set rest time. A netball player would also need to train this way because in a match the ball may be scored and then there will be center, this gives you time to have a minutes rest. Or if the ball goes out of play you will stop working so your heart rate would drop but then when the ball is back in play you would be working hard again. The graph above is to show the affects of heart rate during interval training.

FROM; http://en.wikipedia.org/wiki/Interval_training

Agility-

the ability to perform a series of  explosive power movements in rapid succession apposing directions. This is important because the players with need to make space in order to be able to receive the ball. Also when catching the ball you would need to pivot on 1 leg quickly to look for someone to pass the ball to.

Assignment 1 part 2 : unit 1 fitness testing and trainning

Comparing of positions



The sport i have chosen to pick 2 positions from netball. I am going to compare the components of fitness between centre and goal keeper. I don't play in any of these positions have tried playing goal keeper but i prefer playing a position with a bit more running.

The differences

First of all in my opinion  centre is one of the most active positions, whereas the goal keeper is not as active and does not need to use as many components of fitness.

 Also the center has a lot of responsibility during a game , for instance the center takes the 'center pass' and decides whether to pass the the wing attack or the goal attack, if the center gets this pass wrong the other team will intercept and gain the ball. Also the center is aloud in all three thirds but not aloud in the goal circles. There are alot more components of fitness for this position as there is alot more running and dodging than the goal keeper. The components of fitness for this position are co-ordination , Agility , Power C.V endurance , speed , flexibility and muscular endurance. The training methods that are most needed for the center position are, continuous training and interval training because in a game you don't know if the ball will be scored or be thrown out to the side line. If there is a game where the ball is staying in play and not being scored or thrown to the side line, the players need to be able to keep moving with out getting tired. With the goal keeper there is not a lot of movement compared to  the center as the goal keeper is only aloud in one third of the court (including the goal circle). The goal keeper also has an important job as they have to stop the goal shooter and goal keeper from scoring. The components of fitness most needed for this position are power to be able to throw a powerful pass from  the back line and to be able to jump to intercept the ball when being shot by the oposition. Another component of fitness needed is  you body composition ,the best goalkeepers would probably be ectomorph's as  they are tall and thin.

similarities 

Both positions will need to use these components of fitness:

• Power
• flexibility
• co-ordination
• agility

However although these positions play against each other and are different they both need to be ectomorph's this means they are usually tall and thin which gives them an advantage of being closer to the goal. Also both positions should do interval training especially the goal keeper as they will be working intensely for long periods of time on and off.

Lifestyle factors that effect a sports person

Media
PHOTO FROM:  http://i.telegraph.co.uk/telegraph/multimedia/archive/01361/ashley-cole_1361042c.jpg

Media can play an important role in some peoples lives but not always for the right reasons. Especially for professional sports people such as Ashley Cole. The media can put pressure on a celebrity or it can encourage them and boost their confidence.

We know recently that Ashley Cole the Chelsea football player and his wife have separated, and this will affect the way in which he will perform in a match due to stress and embarrassment. In can cause stress when he has to turn up to training but is dealing with his social life as well. Also if  he does not turn up to training, he may not be picked for the next match, and the player who plays in his position may be better and then thi can also cause stress because he has to prove that he is still a good player. Also when playing a match he may get verbal abuse because of all the accusations from the media on what he has done to his wife and this could cause embaresment and this can lead to lack of confidence and a bad performance. On the other hand media can have a massive affect on a performers career as they may need to be mentioned in a newspaper or on the radio to be recognised.

 Injury
PHOTO FROM :                                                              

When  a proffesional performer in sport has a minor or serious injury it can have a massive affect on  their career. If a proffesional footballer has an injury it can stop them from performing and this can lead to not being paid, and if the sport is your occupation and you cannot play then you will earn no money and this can lead to stress. It can lead to stress by not being not able to pay bills.when they cannot play they might have to sit on the side and watch another player in their position and this can make them feel anxious and stressed because when they are then fit to play again they will have to play to the standards of the person who was in
 their position. Also if you get injured it        
can affect if you can play again or
 the worse the injury, it might
affect you future performance.

sleep

PHOTO FROM :

http://www.holymoly.com/sites/default/files/imagecache/medium_590/Big-Pictures_t_Ashley-Cole-Chelsea-Chinawhite-Drogba-Kalou-0508a.JPG

It is important for a sports person to get the right amount of sleep as it will affect their performance in a game.

If a player has been out the night before and only had a few hours of slep the night before a game,they will not be fit to play as they will be tired and lack energy. If they lack energy their performance will be poor. On the other hand if a player has plenty of sleep they will be a better performer and will have more energy to play.




Social life


In some ways social life can be linked to the media because if there has been accusations that for example: Ashley cole cheated on Cheryl Cole, then this can affect their relashionship out of work. Also if there has been a death or an illness in a proffesional sportsmans family then then they will have to take time out of their sport to support the family. This can affect their carrer beacuse if they are part of a team then they may be letting them down.

If they have a family to look after with children, especially a baby then they might not be able to go trainning because they have to hep out at home and this can lead to them not being picked to play the next game and then this can also lead to stress by them maybe not being paid.

PHOTO FROM :

http://images.mirror.co.uk/upl/m4/may2010/9/7/wayne-rooney-holding-his-son-kai-pic-afp-getty-images-775580528.jpg

Assignment 1:3

 http://images.mirror.co.uk/upl/m4/mar2010/7/3/cheryl-cole-pic-splashnews-com-image-2-637155956.jpg

For this part of the assignment we had to test the fitness levels of a teacher of our choice. The teacher that took part in these tests was Mr Meek. Before we were able to choose the tests that we wanted him to take part in we had to put together an informed consent form and a PARQ which they would have to fill in before they could take part in the tests.

The tests we choose for Mr Meek to take part in were;

• multisatge fitness test- this is a test of C.V endurance andit is a continuos trainning method.For this test the equiptment used was a CD player and the multi-stage fitness test CD. also we used cones to mark out the right distance (20m). To carry out this test we had to make sure that they were prepered corrrectly to take part in the test and then explain to them what they were going to do in the test. we explained to them  that they would start on 1 of the 20m marking lines and on the signal of the beep they would have to run at a steady pace to the other line before it bleeped again. We then explained that the bleep would gradually increase in speed and so would they so that they  would be over the line before the bleep went off or they would be disquolified.

35m sprints- this is a test of speed , the equiptment needed to take this test is a measureing tape and to cones to measure out the 35m distance. To carry out this test we explained to the teaacher that they would  have to line up at one end of the 35m and then they would have to run as fast as they could to the other cone, they had to do this 3 times and then we took the average score as their best score.

Illinois Agility Test - This is a test of agility and speed. This test is also maximal as they will have to put as much effort in as possible. To carry out this test you need to set cones up as they are in the diagram below, and run in the direction that the arrows are showing. This test is set up over 10 metres and in total you will have to run a total of 60 metres. You need to start on one start line. srint 10 metres to one cone, run around it and then back to the start line. You then weave in and out of cones for 10 metres andf then turn and weave back again. Sprint 10 metres and turn at the next cone and then back to the finish. For this test, the only equipment that is needed is cones, a stopwatch and a tape measure. Everyone has three attempts atthis test.

• Trunk Extension Test - This is a test of Flexibility. This will target the flexibility in the back and stomach. The only equipment needed for this test is an agility mat and a meter ruler. To carry out this test all they have to do is lay on the floor on their stomach with their hands behnd their back. When they're ready, lift their shoulders off the floor as far as possible. The distance from their chin to the floor will be measured in centimeters. In this test they will also get three attempts.

 




This is the table of results we collected from Mr Meeks fitness tests.

Untitled from Elise Davies on Vimeo.




 Evaluation of the results.


From Mr Meeks results we can see that he has various strenghts and weaknesses in his fitness.

In the multistage fitness test he had a score of 6.0. We can see that this is a poor score beacuse the national data tells us that a man between the age of 41-50 with the score of 5.9-6.0 is very poor. ( http://www.brianmac.co.uk/beep.htm). To impove in this test Mr Meek needs to work on improving his C.V endurance, he could do this by using a trainning technique, such as a 20 minute run once a week.

The next test was the illinois agility test, our teacher had a score of 18.0 seconds. This is an average score for a man (http://www.brianmac.co.uk/illinois.htm) but considering that he is older than the average age for a person to take out this test, this could be thought of as a better score. We can see so far that Mr Meek's speed and agility seem to be better and stronger than his C.V endurance, this may be beacause of the activitys he does at home, fro example on the consent form we found out that he did alot of swimming, but not continuos so this would inprove his speed but not stamina.

The third test that Mr Meek took part in was the 

35m sprint test, Mr Meek got a score of 3.23 seconds. However, i think we have made an error in the timing of these tests as they seem to be too fast when considering his age and also he doesn't train of sprint on a regular basis. The results we have collected also do not fit in with the national average data (http://www.brianmac.co.uk/speedtest.htm).

The final test that Mr Meek took part in wa the trunk extension, his best score was 41cm. However we can not tell if this is an average score because there is no national data for the trunk extension test because there are so many tests for flexibility.

Overall Mr Meek did well in these fitness tests, although he needs to improve his C.v endurance, he could do this by going for a continuos swim beacuase we know that he does alot of swimming due to the concent form. Also by carrying on swimming and and if he improves his C.V endurance this can help keep him fitter and he will be better off later on in life.

Personal fitness testing

For this part of the assignment we had to test our own fitness levels  .

The tests i took part in were ;

• The sit and reach test-The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles.

• Sit up test -The test requires the athlete taking part to do as mant sit ups as possible in 1 minute.

• 35m sprints-this is a test of speed , the equiptment needed to take this test is a measureing tape and to cones to measure out the 35m distance. To carry out this test i lined up at one end of the 35m and then  i ran as fast as i could to the other cone, i had to do this 3 times and then i took the average score as my best score.

• Handball co-ordination test -the aim is to measure handeye co-ordination,the equipment needed is a tennis ball and a stopwatch,the ball is thrown under arm by one hand and recived by the other.

My scores for the tests:

These are the national data scores for the tests :

35m sprint

For the 35m sprint test my score was 3.9seconds and the national average score is < 5.30, which is excellent.

For the 35m sprint test my score was 3.9seconds and the national average score is < 5.30, which is excellent. I am happy with this result.


Sit up test

Age	18-25	26-35	36-45	46-55	56-65	65+
Excellent	>43	>39	>33	>27	>24	>23
Good	37-43	33-39	27-33	22-27	18-24	17-23
Above average	33-36	29-32	23-26	18-21	13-17	14-16
Average	29-32	25-28	19-22	14-17	10-12	11-13
Below Average	25-28	21-24	15-18	10-13	7-9	5-10
Poor	18-24	13-20	7-14	5-9	3-6	2-4
Very Poor	<18

For the sit up test the national average score is 29-32 for 18-25 year olds and my score was 51 which would be good for my age group.
Sit and reach test

Gender	Excellent	Above average	Average	Below average	Poor
Male	>37	33 - 37	30 - 33	27 - 30	<27
Female	>38	24 - 38	30 - 24	27 - 30	<27

From the two sets of data i can see that i need to work on my flexibiliy as the national score for the sit and reach test is an average of 30-34cm, where as my score was 11cm which is very poor. I could improve my flexibily by doing PNF stretching more often and then re-do the test to see how much i have improved.


Handball co-ordination test

Age	High Score	Above Average	Average	Below Average	Low score
15-16 years	>35	30 - 35	25 - 29	20 - 24	<20

In the handball co-ordination test i had a score of 62 throws and when comparing this to the national average scores, this would be a high score. Overall my weekest component of fitness is flexibility, so this is what i need to work on the most.

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Assignment 6 part 1

There are many psychological factors that can influence sports performance; some of these are shown below.

 

• Anxiety
• parents
• self confidence
• opposition
• coach
• peergroup
• motivation
• personality
• ability

Three main psychological factors that can influence sports performance:

STRESS     ANXIETY     SELF-CONFIDENCE

Stress has become a popular topic. The media often attribute unusual behaviour or illness in people to burn out from stress or a nervous breakdown resulting from stress. For example, when a celebrity attempts suicide, it is often said that he or she was burnt out from the pressures of public life. In their daily lives at school, students often talk about each other's levels of stress. "I'm so stressed out!" is a common claim.

Symptoms of anxiety
When you know performers very well, it is often easy to tell whether or not they are anxious without even talking to them. Probably without realizing it, you are taking note of the symptoms of anxiety. These divide naturally into two categories, cognitive anxiety and physiological arousal.
Cognitive anxiety
Essentially, cognitive anxiety is anxiety you are aware of—actual worry or anxious feelings about the coming competition or whatever.
 Not all anxiety is of this kind: it is quite possible to be in a state of anxiety without consciously feeling anxious.
Physiological arousal
Physiological arousal is the body's natural way of preparing for "fight or flight". For example, the heart rate increases, to get more oxygen to the muscles where it will be needed; you sweat more, to moisten the skin and reduce the probability of its tearing, and also to disperse the extra beat generated by the faster metabolism; and you may feel a need to relieve yourself, thus reducing the excess weight carried and increasing speed.




 From://library.thinkquest.org/C0122922/English/Coaching/Factors_affecting_Performance/factors_affecting_performance.html

Assignment 6 part 2

Arousal and Anxiety–A greater level of arousal will result in a higher amount of effort

Deposited into the sport. This will have a positive effect on the training and performance of the players because more interest in the game will quick and easier development of skill, accelerated rate of learning. Anxiety will negatively affect training and sports performance

Concentration – Concentration is ability to focus mental effort on the task at hand while ignoring distractions. Concentration can affect the participant in that if it is a sport which requires concentration they will be more successful.

Motivation – A sports person performance is dependant on the level of their motivation. The better motivated a participant is, the harder they will try and train; this will be a positive improvement on sports performance.

Personality – A positive personality will positively affect a players training and sports Performance. A Negative personality will do the opposite.

Arousal and Anxiety:

Depending on the level of a Sport person’s Arousal, will reflect how interested or excited they are by a sport. If they are more interested in a sport, they will learn and participate with happiness, eagerness and enthusiasm. They will work harder to successful in the sport that they love it.

Concentration: Athletes minds are focused optimally when there is no difference between what they are thinking about and what they are doing.  This happens when they concentrate on actions that are specific, relevant and under their own control

Athletes tend lose their concentration when their mental spotlight “shines” at targets that are outside their control or are irrelevant to the task at hand Anxiety impairs athletes’ concentration by directing it at task-irrelevant factors.

Motivation:

There are two types of motivation. Intrinsic and Extrinsic Motivation. Intrinsic motivation is motivation which come from within you, a belief, value, desire, proving something to yourself, a goal or need. Extrinsic motivation is external motivation like money, position, fame and popularity, trophies and recognition. Intrinsic motivation is usually stronger; sport persons with intrinsic motivation participate with no expectancy of outside reward. In extrinsic motivation, success is needed to ensure maximum results. The greater their motivation, the greater the effort which will be put in and this will incite better concentration and focus.

Personality:

The narrow band approach states that personality characteristics can be grouped into two main types, Type A and Type B.

Type A – These are individuals who are impatient and lack tolerance towards others.

They have high levels of personal Anxiety.

            Type B – These are far more relaxed and are more tolerant towards others.

They have much lower levels of personal Anxiety.

Your personality affects how successful you will be in certain sports, Type A people are more likely to be successful in Team sports and aggressive sports. Type B people are more successful in Calm and relaxed aiming competitions like darts, archery, and golf.

From:http://www.obolynx.com/educator/info/describe-psychological-factors-and-how-it-affects-sport.