Unit 1 Fitness Testing And Training

 Assignment 1
Football
The components of fitness i think that you need to achieve excellence in for football is:

CV endurance- Is needed for football because football players need to maintain a high intensity of work for 90 min. Without it you won’t be able to last the full 90 min. Most footballers in the world have a good level of CV endurance because if they had a poor CV endurance they would not be able to last the final minutes in a match. But some players don't need as match as others eg I don't need the same amount of CV endurance as professionals do.
Speed- In football speed it is very important to hit your maximum speed because if your a defender and the centre forward knocks the ball past you would need to sprint and catch up with him and if your a centre forward or winger you need your maximum speed to get past defenders and score a goal e.g. Lionel Messi the best player in the world and probably one of the fastest he has a excellent maximum speed to get past defenders. But you need to have maximum speed on and off the ball.

Agility- Is needed  in football. It is needed in all areas of football because they all need to change direction at speed but the position that needs it the most is the centre forward or winger because if you need to get past a defender a person that has a amazing amount of agility is Lionel Messi because he gets past defenders with ease.

Strength-  Strength is very important in football especially for defenders and strikers because if your a defender you need to shrug someone off the ball and if your a striker you need to push a defender off the ball a defender with excellent strength is Nemanja Vidic he pushes strikers off the ball with ease.



Balance

Balance is really important in football because without it you would fall over and it also means you can move at pace. Some one that has amazing balance because he has a lot of pace and  he is exceptionally good at keeping his balance because when a defender takes his legs he keeps on going.
Body Composition
Is good in football because if you have to much weight you wouldn't be able to run fast. A person who has good body composition is Steven Gerrard But most football players have good body comp.

Co - Ordination

Co ordination is a very important factor in football it is needed to pass shoot and the ability to carry out things like tricks and passing smoothly and efficiently and also for a keeper to get in the right place and save the ball. A person who has amazing co ordination skill is Ryan Giggs he can cross and pass straight to team mates with ease.

Reaction time

Reaction time is the most important for goal keepers because if some one shoots they need to react and make a save fast. Reaction is needed for out Field players as well but not as much as goalkeepers because if someone makes a pass over your head or past you need to react and get to the ball. A Goal keeper with amazing co- ordination is Edwin van der sar.

Flexibility
 Is needed to prevent injury because if you go into a tackle and your leg jolts back and you have good flexibility it should be able to stop injury but if you have bad flexibility you could tare all your muscles in your legs or even break a bone. Also it will give you more power in passing and shooting and tackles.  Some one with immense flexibility is Nani because he is very flexible and has a hard shot and has very flexible celebrations.

Power
Power is needed in football because if you shot with no power you’re unlikely to score but with good power you have a better chance of scoring and if you’re a defender and you go into a challenge with no power you will get hurt but if you go in with a lot of power you will come out unhurt.

Ranked

Most to least important.

1- CV endurance to last 90 min

2-co ordination to make a good pass or cross or shot

3- Balance- to be able to run and not fall over

4- Speed- to get past defenders

5-Strength- to shrug of a defender or attacker

6- Flexibility- to be able to take a tackle

7- Agility- to be able to change the direction that you’re running at speed
8-Power - To be able to score or cross or play a long pass
9-Reaction time- to make a save
10-Body comp - to be slim so you can run fast.
I will now list the components of fitness that I think I need to work on and compare with another world class player to me.

I play right back and the person that I am going to compare to be Patrice Evra.

CV endurance- I think I need to get a bit better at CV endurance because i get tired in the dying minutes of the match i think Patrice Evera has good CV endurance because he lasts the full ninety minutes and works hard all the time.

Speed- I need to improve on my speed because if an attacker gets past me i need to chase them back. I think that Evera a great turn of speed and chases defenders back with ease.

Strength- I need to have more strength to be able to shrug attackers off. I think that Evera has immense strength because he can shrug the biggest attackers of with ease.

Part 2

I am going to list the Training methods that i think you need to play football and how it will help a player the player that i am talking about is Patrice Evera.
1- Continuous Cross training is:
10 kettle bell swings
 5 Burpies
 15 Skip’s
4 shuttles
You do this for 15min without a rest.

This is good for Evra because it works for CV endurance- So he can last for the full 90 min
Co ordination - So he can pass cross or shoot well.
Flexibility- So he can take a tackle and give a tackle and not hurt himself.
Agility - so he can change direction at speed if the ball is knocked past him .
Strength- So he can shrug the attacker of the ball.


Cross Training- Cross training is:
5 Press Ups
10 Kettle Bell Swings
15 Kettle Bell Lunges
1 Wall Climb
AMRAP - 3 minutes. 5 Rounds in total.
Rest Period of 1 minute between each round
This is good for Evera because it helps develop
Strength- So he doesn't get pushed off the ball.
CV Endurance- So he can play to his full potential in the dying minutes of the match. And not be tired
Co ordination- so he can make a good cross felid pass with ease. And pick out his team mates
Flexibility- So he can give a hard tackle. And not come out of it second best injured.



3-Interval Training-
internal training is Periods of high intensity work with specific rest periods.
You run 8x150m-200m with a 45sec brake in-between.

This is good for a footballer because it helps develop:
Its good because it gets your body into a pattern of stoping and starting like when your team is on the break and the ball goes out for a throw you need to use that rest time really well to recover.
Speed - So he can chase defenders with ease. And it gets him into the habbit of stop starting when hes defending and not defending.

Fartlek, a Swedish term that means "speed play," is a form of interval or speed training that can be effective in improving your speed and endurance.
Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs. Unlike traditional interval training that involves specific timed or measured segments, fartleks are more unstructured. Work-rest intervals can be based on how the body feels. With fartlek training, you can experiment with pace and endurance, and to experience changes of pace.
Maintain the faster pace for a short distance or time intervals, such as 200m or 30 seconds.
http://running.about.com/od/trainingessentials/f/fartleks.htm

This is a good training session for a football player because they dont need to be runing all the time. They can jog to keep up with pace sprint when they have the ball so Fartleck is good cause it is training the body to change the pace.

                                   

In this assignment i will talk about how a Goalkeeper and a Centre Back need different amounts of certain components of fitness. The Goalkeeper that i am going to chose Joe Hart. The centre back i have chosen is Vidic.  

CV endurance - I think that Joe does not need as much CV endurance as Vidic because Joe does not need to run around as much as Vidic.

Co -ordination - I think that they both need loads of co-ordination to make a pass or for Joe to make a Goal kick and he needs it to make a save.Vidic to make a pass but i think that They both need the same amount of co -ordination because Joe needs to be able to catch it and Vidic needs to make a pass.

Balance- I think they both need Balance because the both need to not fall over when they run. I think that they both need the same amount of balance to stay up when they run.

Speed-   They both need speed because Joe needs speed when an attacker is on on one with him he needs to come out and make a save. Vidic needs speed when an attacker he ball past him and he needs to chase them back. I think that Vidic needs more speed because he needs to chase an attacker and get the ball back of him

Strength I don’t think that Joe really needs strength but Vidic needs to be amazingly strong to push a attacker off the ball. Also he needs strength because when he makes a tackle he needs to go in hard and win the ball.

Flexibility- I think that they both need Flexibility, Joe needs Flexibility to make a save and Vidic needs it to be able to make a challenge and not get injured. I think that Joe needs more flexibility because when he makes a divining save he needs to bend his whole body to make a save.


Agility- They both need Agility Vidic needs it when an attacker gets past him he needs to turn at speed and chase him. Joe needs it to make an agile save. Vidic needs it a bit more because he needs to turn and chase an attacker when they get past him.

Power- Joe needs power because when he has a goal kick he needs power to get it as far outfield as he needs to. Vidic needs Power to make a cross field pass. They both need the same amount of power because they both need to pass it as far or close to them with the right pace to make the ball get there.

Reaction time - Joe really needs reaction time to make a save when he’s expecting it or not. Vidic needs reaction time when some one makes a bad pass to him and he needs to react and get to it or when he needs to react when someone is past him and he needs to chase them back. I think that Joe needs the most reaction time so he can be alert and make a match wining save.
This is Joe with great reactions to make save after save:
http://www.youtube.com/watch?v=sP4L-VUn_hs

Body Comp- They both need body comp because they don’t want to be fat and not be able to run and make saves. Joe and Vidic need the same amount of body comp so they are fit so Joe can make a save and Vidic can last the full 90 min.

            

                       Part 3

Describe 4 lifestyle factors that can affect sports training and performance.

1, Media:
Ashley Cole
Ashley Cole is being accused of cheating on his wife Cheryl with a blonde secretary by The Sun newspaper. 
Now the Sun has claimed that the defender, who earns £82,000-a-week, slept with the 30-year-old woman at a Chelsea team hotel whilst his pop star wife was judging IT V's X Factor competition.

The daily mail: Ashley Cole set for £22m divorce after X Factor Queen Cheryl throws out her cheating Chelsea defender husband
 this could affect his performance because he is all over the papers and has fans chanting.

This has affected Ashley Cole because most people don’t like him any more. And it has effected Cheryl because she had a nervous brake down and wasn’t able to sing.

Injury
Wayne Rooney
Rooney suffered the injury following a tackle from Paul Scholes prior to United's Champions League victory over Bursaspor on October 20.

It appears his return to the first team will be delayed for the time being as he continues his recovery from the injury. Rooney has been in Dubai with his wife, Coleen, in recent days. When Wayne Rooney was injured there have been pictures of him smoking and drinking which will affect his performance.

Drugs

Chambers gets two-year ban
British sprinter Dwain Chambers has been banned from competition for two years after being found guilty of taking the anabolic steroid THG. Chambers, the European 100m champion, will also be prevented from competing in another Olympic Games. The 25-year-old tested positive last August and has been suspended since November, but continues to maintain his innocence and may appeal. He has 60 days to do so, a possibility his solicitor has not ruled out. "Dwain has been given the minimal ban available in the circumstances and he continues to assert his innocence," said solicitor Graham Shear. "The decision of the tribunal is being studied in detail for the purpose of considering a possible appeal to the Court of Arbitration for Sport." The ban is backdated to 7 November, when Chambers was initially suspended. UK Athletics chief executive David Moorcroft said Chambers' suspension was "a price worth paying".

Diet
Arsene Wenger gives the Arsenal team a strict diet before a game to make them perform well.
The Arsenal Team Diet: A typical match day meal at emirates will be eaten three hours before kick off:
First Course:

• Crudités of raw carrot and celery

Main Course:

• Boiled fish or chicken, mashed potato, boiled vegetables

Pudding:

• Apple pie - strictly nothing with it.

This meal may not sound too appetising, but according to John Brewer, head of sports science at the Lilleshall National Sports Injury and Human Performance Centre, it is perfect fare for a high powered footballer.
"Carbohydrate is provided by the mashed potato which is rich in starch," he said. "It is the fuel that a footballer needs when he is training and playing.
"The meal is also low in fat and protein so there is more capacity for the player to take up the carbohydrate he needs. If a player was to eat an average British portion of fat and protein they would not have enough spare capacity to take on the carbohydrate they need.
"Fat does provide energy when it is broken down, but only at a slow rate which is no good during a high intensity football match.
"It was traditionally thought because muscle was made of protein that people needed to eat a lot of protein to provide fuel for the muscles and to make them grow bigger. Now we know that this is a fallacy. Protein is still important, but we do not need a large amount and most people in the UK eat far more than is necessary. The protein in this meal is provided by the white meat, which is easy to digest.
"The green vegetables contain plenty of fibre, vitamins and minerals to keep the body healthy, especially when they are fresh and the nutrients have not been lost by being overcooked.
"We could all benefit from redistributing the size of the portions on our plate. Normally there is a large amount of meat, covering three quarters of the plate, and the rest is made up of about an eighth vegetable and an eighth potato.
"A much better proportion would be no more than a quarter of the plate made up of meat, with the rest made up of plenty of vegetables."

                                

Assignment 1.4

The four fitness tests we're doing are 35m sprint, sit up test, sit and reach and bleep test.

Test Procedures

Test 1 - 35m Sprint

1. Place the marker thirty-five metres from the starting line. When your assistant is ready to begin timing, get into a ready position and wait for them to give you a signal to go.

2. Run as fast as you possibly can to the end of the marking and have your time recorded.

3. Repeat this process for three more trials and then use the best time you achieved.

4. Note that you should be taking a good rest in between trials to let the body fully recover so you can go at max effort once again.

http://www.brianmac.co.uk/speedtest.htm

Test 2 - Sit and Reach Test

1. The athlete sits on the floor with shoes removed, feet flat against the table, and legs out straight.

2. The athlete reaches forward along the table as far as possible

3. Assistance records the distance fro the finger tips to the edge of the table.

4. The test is repeated two more times, the greatest distance is recorded

http://www.brianmac.co.uk/sitreach.htm

Test 3 - Sit-ups Test

1. Athlete lies on the mat with the knees bent and feet flat on the floor

2. Athlete folds there arms across their chest

3. Assistant can hold the athlete's feet on the ground

4. Athlete sits up to the 90 degree position and then returns to the floor

5. Assistant records the number of sit-ups completed in one minute

http://www.brianmac.co.uk/situptst.htm
Test 4 - Bleep Test

1. Mark out 20m and lie out and mark each end with cones

2. The athlete runs from one end to the other when they here a beep, they need to reach the other end before the second beep

3. The athlete keeps on running with the bleeps until he/she can't reach the other end of the cones before the bleep

4. The athlete is allowed two or three shuttles to try and regain to the pace of the bleeps, if he/she can't keep up with the bleeps then he/she is withdrawn

5. The assistant records the level and number of shuttles run by the athlete

http://www.brianmac.co.uk/beep.htm

PAQR

If you opt to do the tests, you will need to be able to do the following without suffering as a result:

i) Sprint 35 metres - testing speed
ii) Sit and reach test - testing flexibility
iii) Bleep test - testing c/v endurance
iiii) Sit-ups test - testing muscular endurance


Do you know of any reason on why you wouldn't be able to do any of these four tests? Yes/No

If yes, then you should reconsider doing the test
1. Have you had surgery in the past 6 months? Yes/No

2. Do you suffer from a bone or joint problem, such as arthritis, that might be made worse through exercise? Yes/No

3. Do you have high blood pressure? Yes/No

4. Do you have low blood pressure? Yes/No

5. Are you, or is there any possibility you might be pregnant? Yes/No

6. Do you suffer from diabetes? Yes/No

7. Do you suffer from a heart problem, or will there be a higher risk of having a heart attack during the test? Yes/No

8. Do you smoke? Yes/No

9. Do drink more then the average amount of alcohol per week (21 units for men, and 14 units for women)? Yes/No

10. Have you had chest pain, when you were not doing physical activity? Yes/No

11. Do you take any medication that would affect your ability to do the test? Yes/No

12. Do you suffer from Asthma? Yes/No

13. Do you know any other reason why you should not do the test? Yes/No


www.steve-haywood.com/parq-form-physical-activity-readiness-questionnaire/24/


If you have said yes to one or more of these questions, then you please give details ___________________________________________________________________________________________________________


If you are happy to do the test, and are confident you will avoid injury or health problems in the doing the test, then sign below.



Participant Signature: ________________________________ Date: ____________


Assessors Signature: ________________________________ Date: ____________






Testing

The first thing we did when testing Miss James, is to give her the PAQR form. She went through the form and there was no reason why she couldn't do the test, so we went ahead with the four tests. After doing a warm up to prevent injury we did the four tests.

The first of the four tests we did was the Illinois agility run, Aidan went through the circuit she needed to do whilst i did a demo of the test circuit. We explained that the test tested speed, and that we were unable to do the run due to the icy surface on the grass outside. She did the run three times, and her best score was 15.27 seconds which was recorded as your result for the test.

The second test she did was the sit and reach test, Aidan filmed me as he went through the test so that she knew what to do and he explained that the test tested flexibility. She tried it three times, and her best result of 29 seconds was recorded.

The third test was the sit ups test; i filmed me as Aidan went through the test and explained that it tested her muscular endurance and how to do the test correctly. As she was doing the test i stood on her feet, and she recorded 29 sit ups in the one minute during the test.

The final test she did was the bleep test. I went through the test with her, telling her what beeps to go at, and that to keep a steady pace at the start of the test as well as telling her that the bleep test tested her c/v endurance. She recorded 3.4 as her test result, as she completed three levels and four shuttles as i recorded after every shuttle.


Test Results

Name: Miss James Date: 7th December 2010

Name of Test	Best Score
Illinois Agility Run	15.27 seconds
Sit Ups Test	29 reps
Sit and Reach Test	26 cm
Bleep Test	3.4

BTEC SPORT 2 from Aidan Radford on Vimeo.

BTEC SPORT 2 from Aidan Radford on Vimeo.
Part 5
 I will be comparing Mrs James results from the graph to Miss Garner’s results. And analysing Mrs James results.

This is the graph to show the bleep test. Mrs James got past 3.4 rounds whist Miss Garner got past 5.9 rounds. Mrs James should have done better because she is a rugby player which she needs good CV endurance to play. Also her results might have been to the best of her ability because she may of been fatigued because she had different tests to do before hand e.g. the Illinois agility test and the sit up test and the sit and reach test. Maybe she did not push her self and didn't reach her full potential. She also may of been effected because she had a recent injury which she tore her pectoral muscle which could of had a massive impact on her results.

Sit and reach graph.

Mrs James scored 26cm on the sit and reach test. Miss Garner scored 30 cm, this maybe because Mrs James is smaller than miss garner so that may affect the results. But she did better than Mr Charles who scored 19cm. This shows that Mrs James is quite flexible.

This is a graph to show how Mrs James did in the Illinois agility test. Mrs James had the best score in the Illinois agility test. This shows that she has got good agility and speed and if she wanted to improve on any of her components of fitness agility would be the last. Mrs James might of done better than Miss Garner because she is younger so this might mean she has a higher.

This is a graph sowing how many sit ups Mrs James could do in a minute. I think that Mrs James needs to work on her muscular endurance. Miss Garner did much better than Mrs James this shows that she might have a better muscular endurance than Mrs James or Mrs James didn't push herself.

Mrs James results compared to Normative Data

I will compare Mrs James results to the Average Normative Data of a 29year old Female.

I got the Normative data from  http://www.brianmac.co.uk/beep.htm

Mrs James scored 3.4 on the bleep test and the Normative Average is 6.6. This shows that Mrs James needs to work on her CV endurance. Improving on her CV endurance will help her when she plays in rugby. I think that Mrs James needed to push herself a bit more. Also the fact that she tore her pectoral muscle recently might have had a impact on her result. And that she did the bleep test last so might of been fatigued. If she wanted to work on her CV endurance i would suggest that she did a fitness plan with Circuit training and Continuous running involved.

Mrs James was not far off the average data score which is 30-34 and Mrs James scored 26. Mrs James needs to work on her flexibility level. If Mrs James would want to work on her flexibility she might want to train using PNF stretching.

Mrs James did much better than the normative data. This shows that she has a good level of Speed so if she wanted to do a training programme she wouldn't really need to work on her Speed. Mrs James did the Illinois agility test first so she was less tired so that may have helped her in her results.

As you can see Mrs James did much better than the normative average. This shows that Mrs James has a good level of muscular endurance. This maybe because she plays rugby on a weekly basis. Also the fact that the sit up test was one of the first tests she did so she may not have been fatigued as much as she was in the last test.




Comapring my results to national data.

Name: Cameron Yorath Date: 7th july 2011

Name of Test	Best Score
35m sprint	7.2sec
Sit Ups Test	40reps
Sit and Reach Test	13cm
Bleep Test	10.1

Amount of sit ups:

I was above Excellent in the sit up test. Excellent was 36 and i got 40. If had to do a fitness on my Cv endurance plan I would not include the sit up test because it would be a waist. This graph shows I do not need to improve on my cv endurance.



In the bleep test I was average. This graph is also showing that my level of cv endurance is good. I feel that my level of cv endurance could improve just abit more. To do this i would need to do a fitness plan including a 25 min run.



In the sit and reach my score was below the normative data. I feel that my flexiblity could improve and I would like to improve by doing this I need to do pnf stretching. Improving my fleibility would help me in football because it will help me prevent injury.

In the 35m spint I was under poor. I am dissapointed with this result if  I made a fitness plan i would most deffinatley include things to improve my speed to do this I woukd do speed intervals which I would sprint 20m,40m,60m. Improving my speed would help me in football alot it would help me catch opponents and out pace them.

  
                                                               Assignment 1.6
Part 1
I will be describing the psychological factors on sports performance.

Anxity- “A negative form of stress can reduce a sport performer’s level of confidence and concentration. Expectations of success are also reduced and the performer experiences a grater fear of failure".  (Btec sport level 2 book p 11.) Their are two main types of anxiety- State Anxiety which can occur when a performer is placed in a constantly changing situation. The second type of anxiety is trait anxiety which relates characyrtististics which a sport performer has which makes them react to certain situations in a specific way.( P28).

Arousal- Is a psychological factor is the readiness of the sport before you play. If you’re too pumped up before a game or not pumped up enough which affects your performance.

"Arousal is the increased state of readiness of a sport performer in preparation for the performance or activity. To perform well, its important that arousal levels are maintained at an optimum level".(P28)


Concentration is a psychological factor in sport. Where you stay focused.

Concentration is the ability of a sports performer to process information and maintains focus.
To process information, a sports performer has to make sense of information they are presented with and decide on the course of action to take. If a performer becomes overloaded with information it can negatively affect their performance. (p29)

Motivation is a physiological factor in sport where a man or woman are motivated in a sport and want to do it.

"Motivation is the external stimulus adds internal mechanisms which arouse add direct our behaviour. There are two main categories if need which motivates people:

• Intrinsic motivation - is the desire to challenge yourself and the enjoyment gained from sports participation and your sporting achievements.
• Extrinsic motivation- Related to receiving external rewards such as praise from your sports coach or winning a trophy. (p 28)

Personality is the individual, unique characteristics or traits of a person, which determine behaviour.

Personality "is the unique to an individual, and sport performers should be aware of how their own personality could affect sports training and performance. Personality type can be determined by using a questionnaire. Sports coaches should treat performers differently according to their personality type and appropriate steps can be taken by the performer to prevent performance from being affected.

Part 2

Anxiety= Anxiety is one of the worst effect that a sports performer has. You feel really nervous and you don't have much confidence and it makes a dip in your performance. It mainly occurs when your under a lot of pressure e.g. whilst taking a penalty in a world cup match for your country and their are millions of people watching you. A classic example of this is England when they get to pens they are expected to lose because they have a bad run. This will make the players really nervous and they will be thinking negatively because they know their not going to do well. Its also good when you can control your nerve’s like Johnny Wilkinson scored that last minute kick to win the game he kept his nerves and scored.

Arousal= is the readiness of the performer before a sport. If their arousal levels are too high you will probably be ready to play and probable end up getting sent off, it can work the other way as well if you’re not pumped up enough you are not going to do well in the sport. So it’s good to keep your Arousal levels equal.

A good example of a person being two pumped up is a England rugby player when they played NZ. The two players had a bad experience together and ended up fighting each other. So they were both really pumped up for the game and started flying into challenges. Also New Zealand have a great way of getting ready for a game by doing a Hacker which makes them up for the game ahead and intimidates opponents.


Confidence= Is a massive impact on a sports performer. If you have low confidence you are less likely to perform and you don’t believe in you ability to play in the sport. When your confidence is low you’re normally thinking negatively and sometimes scared of the opponent. You can see someone’s confidence when they are taking a last minute shot. E.g. when you play golf on the last hole you have to make the put people with high confidence will believe in themselves and make the put whereas someone with less self belief will miss the put.
Cristiano Ronaldo has a lot of confidence in games he would happily take a last minute penalty or shot to win the game. He shows off his skills and takes shot from miles out. He has scored 24goals already this season for real Madrid which has boosted his confidence.



Motivation= Motivation is a big part in a sports performance. Where you want to do well in the sport or not.

If you’re not motivated you will not exceed in your sport because you don’t want to do well. You could be too motivated and try too hard and aggravate your teammates because you’re not being part of the team. So it’s good to have the right amount of motivation to do well in your given sport. Kevin Nolan who plays for Newcastle united is really motivated because he wants to do well in football and during games he motivates his team mates.

Personality= Personality can make you achieve great heights in your sport if you have a good personality. You could be loud and a team player. Then they might be the captain. Someone with a bad personality will be quiet and may not play with the team as well so will not really get high in the sport. Sometimes your personality could aggravate your teammates because you might be too cocky and not play as a team player. 

Someone who has a bad personality is Craig Bellamy; he is really cocky and annoys his fans and teammates. He isn’t a team player and gets into a lot of fights because of his personality.