Unit 4 – Assignment 1
Name: Josh Lavery
Task 1
Flexibility (Static Stretching)
To work on and improve your flexibility, the correct training method is static
stretching as when doing static stretches, it helps to improve the range of motion in
a joint. If you didn’t do static stretches it would cause your muscles to become tight
which could risk tearing or straining a muscle. You need flexibility to reduce the risk
of injury and too improve your performance in sport, if you are more flexible you can
be more agile which helps in football when dribbling past your opponent.
FITT: Frequency: It is key to do static stretches 5-7 times per week, doing at least 5
stretches every time you stretch. Intensity: When doing static stretches, you do it at
a low intensity at a mild discomfort. Time: When stretching, you should hold the
specific stretch for 10-30 seconds to work the muscle. Type: To improve your
flexibility, the type of training method you use is static stretches and working on
multiple different parts of the body such as: upper body, legs (hamstring and
quadriceps), etc.
An example of what stretches you can do during a session could be: Calf stretch –
hold for 15 seconds. Triceps stretch – hold for 20 seconds. Shoulder stretch – hold
for 30 seconds. Hamstring stretch - hold for 20 seconds. Groin stretch – hold for 30
seconds.
A sporting example of someone using flexibility to improve their performance in
sport is Ryan Giggs. Ryan Giggs played to a high footballing age (40 years old) and he
frequently did yoga, to lengthen his career as it involves doing many static stretches
to improve the motion in a joint, so his muscles don’t get tight which happens to
many footballer who are reaching the end of their careers.
Strength (Resistance Training)
The correct training method used to improve muscular strength is resistance
training. Resistance training is when you cause your muscles to contract against an
external resistance during exercise. During resistance training, you would do high
weights and low repetitions to work the muscles at a high intensity for a short period
of time. For example, using the FITT principles during resistance training, you would
do a maximum of 5 repetitions, at a high intensity (high weight) and have a short
break after doing 1 repetition.
An example of resistance training used in a session could be: Bicep curls: 25kg, 5
repetitions with a 10 second break in between each repetition.
Adebayo Akinfenwa uses resistance training because his strength in football is to
hold up the play and use his muscular strength to hold off the opponent, so they
can’t get the ball off him.
Muscular Endurance (Circuit Training)
Muscular endurance is different to muscular strength because it is how long you can
train your muscle for, repeatedly rather than training it not a lot of times at
maximum intensity on different stations training multiple body parts. The training
method used to help improve muscular endurance is circuit training as it involves
doing different exercises at a high intensity for a short period time. You would train
your muscular endurance using circuit training 2-3 times per week training at 40-70%
of your maximum effort with 12-15 repetitions. You would look to train your
muscular endurance during a circuit training for 30-40 minutes. During circuit
training you would look to work on 7-12 stations.
, Unit 4 – Assignment 1
Name: Josh Lavery
An example of a circuit training session could be doing multiple stations on multiple
muscles such as legs (quadriceps and hamstrings, calves), chest, abs, arms (biceps
and triceps), etc. And doing exercises such as sit ups, leg press, bicep curl, etc.
Circuit training improves muscular endurance because it is training your muscles for
a long period of time, repeatedly.
Antony Joshua is a professional who uses circuit training to improve his performance
in boxing. This is because he needs muscular endurance to be able to throw a lot of
punches within a short period of time. As well as this, circuit training also improves
muscular strength, cardiovascular endurance and flexibility which also benefits him
during boxing. He needs cardiovascular to be able to last the maximum number of
rounds as well as muscular strength to hit powerful punches and flexibility to be able
to dodge punches and move around the ring fluently.
Power (Plyometrics)
The correct training method that helps to improve power is plyometrics. Plyometrics
is when you do explosive movements at maximum intensity in a short burst. Power is
mostly known to help when jumping, as jumping needs the strength in the legs to be
able to generate the power to jump as his as possible.
FITT: When exercising power, it should be trained 1-3 times per week, on high
intensity and short explosive movements. Power helps with things such as jumping
as you need all the power in your leg muscles to jump as high as possible. Each
exercise should only last a few seconds because you are training at the highest
intensity, so it can’t last for longer than 5 seconds. The type of training method that
is used is plyometrics, which is short explosive movements at maximum intensity in a
quick succession.
An example of a professional who frequently uses power is Cristiano Ronaldo who is
the highest jumper in World football and uses his power to jump high and win
headers.
An example of an exercise you can use in a plyometrics session could be doing the
vertical jump test. This is where you jump standing still and measure how high you
can jump up to, this is working power as it works on using your leg muscles at a very
high intensity.
Aerobic Endurance (Continuous Training)
Aerobic endurance otherwise known as cardiovascular endurance, is a key
component of fitness because it helps to enhance the ability of the heart and lungs
to supply oxygenated blood to the working muscles during exercise when running a
long distance or exercising for a long sustained time with no rest.
FITT: Frequency: To train aerobic endurance, you would train on average, 3-5 days
every week. Intensity: When training your aerobic endurance, you would train at a
low to medium intensity for a long time at around 145 bpm. Time: Aerobic
endurance consists of working for a sustained amount of time so every session
training aerobic endurance you work for around 20-40 minutes. Type: To improve
aerobic endurance, the correct training method used is continuous training.
Continuous training is where you work for a sustained amount of time with no rest
and requires oxygen (aerobic).
An example of a session when training cardiovascular endurance could be: Running
1500 metres, running at low to medium speed and setting a time to complete it by.
A sporting example of someone who uses continuous training to improve their
aerobic endurance could be Liverpool FC as they play in a specific way, where
