There are 10 main components of fitness, 5 are health related and are needed for day to day life. These components are:
Strength- The ability of a muscle or group of muscles to exert force.
C.v endurance- The capacity of the heart-lung system to deliver an adequate oxygen supply for sustained energy production.
Muscular endurance- The amount of force that a muscle can produce repeatedly against resistance.
Flexibility- The range of motion possible about a joint.
Body composition- The ratio of fat (adipose tissue) to fat-free (muscle,organs,bones) mass in an individual.There are 3 different types of body shape, an ectomorph is someone who is tall with long limbs, a sport that would suite this body shape is a swimming or basketball. A mesomorph is someone quite short and muscly like an upside down triangle shape, these would be suited to gymnastics. The last type is a endomorph this is someone who has a larger ratio of fat than fat-free in their body like a sumo wrestler.
The other 5 are skill related, and are needed for any sporting activity. These components are:
Power- The ability of a muscular unit or group of muscular units to generate maximum force in a minimum time frame.
Speed- The ability to minimise the amount of time it takes to repeat a movement.
Agility- The ability to transfer mechanical energy from one movement to another in minimal time.
Co-ordination- ability to combine multiple movement patterns into one movement.
Balance- ability to control the body through a given movement in relation to its support base.
I found these definitions at these two websites: (http://www.straightforwardfitness.com/ and http://www.endlesshumanpotential.com/ )
Different sports and athletes need to specialise and train in different components of fitness.
The order I would rank the components needed for netball, from most to least, from my experience would be:
1) c.v endurance because it is important to be able to keep running and playing to the best of their ability for the whole duration of a match.
2) Agility and flexibility because they need to dodge quickly and change direction to make space and loose their marker. Also to be able to jump or reach for the ball with less risk of sustaining an injury.
3) Co-ordination because the main point of the game is to be able to catch and pass the ball swiftly down the pitch, then shoot and score. It is also important to be able to co-ordinate your feet so that your landing foot doesn't move while the rest of your body can.
4) Balance is also important because you need to stop abruptly after quick movements when you catch the ball and then you need to compose yourself and get balanced before passing the ball to another team mate.
5) Speed because its a fast game and you need to move and throw the ball with speed and accuracy down the court as quickly as possible.
6) Power because you need to throw the ball with speed and power in a short time frame. Shooters also need power to get the ball high enough to score a goal.
Not all the ten components are needed, for example you wouldn't need strength and muscular endurance as much because netball is a non-contact sport.
Different components are needed even within the same sport. For example I play the position centre or wing attack and I need different components to someone who plays goal shooter or keeper. I need a better c.v endurance as a centre because its more non-stop running for the duration of the game, where as a goal keeper would need flexibility to stretch and reach to mark the ball.
Laura Langman is probably the best mid court netball player, she usually plays in the position centre for the Silver Ferns. Shes a professional netballer because she has excellent components of fitness to fit the position she plays within the team. Her outstanding pace and agility is a lot faster than mine which makes her better and helps her dodge and find spaces quickly to be free for her team mates to pass to her. She also has good tenacity and vision so she can pick out the best pass to give in a quick time. Laura also has a good c.v endurance to keep going, running and be persistent throughout the game, where as I would start to tire especially towards the end of the game.
Training methods for netball :
The 3 main training methods used to help to be able to preform well in a game of netball are:
1) Continuous Training- this is also known as aerobic training. This is when you work steadily for extended periods of time without rest. It is when you work with oxygen in the aerobic training zone with 65-70% maximum heart rate. This method of training is mainly used for c.v endurance. It is needed in a game of netball to be able to last the duration of the game and to preform consistently at your highest level. The types of continuous training sessions you could do to improve your c.v endurance would be either a basic 25 minute run or a type of cross fit training which has more variety and would improve more fitness components. The graph I drawn below shows the way your heart reacts to this type of training, it goes up fast in the beginning and then is a consistent line across. It is in the aerobic working zone.
2) Interval Training- this is when you work for periods of high intensity work interspersed with specific rest periods. This training is mainly used for c.v endurance and speed endurance. You work above your anaerobic threshold and produce lactic acid which gives a burning feeling in your muscles, chest and lungs. The more you do interval training you develop lactic tolerance to cope with the burning. This method of training is used for netball as it is a fast game. You need to work in periods of high intensity and can have rest period at half time. Also during the game, when the ball goes out of play, or out of the thirds you are able to play in, you can have a rest. The types of interval training sessions you could do would be either to go out and run 150m quickly with a set recovery time between each run or do a type of cross fit training with rest periods in between to get all round fitter. The graph below shows your heart response to interval training. Your heart rate goes up quickly when you are working and goes above your anaerobic threshold. Then it drops when you are having recovery time, but still stays in your aerobic work zone.
3) SAQ training- This stands for speed, agility and quickness training. The main components you train are speed and agility which are both vital for netball. You need them to be able to dodge and loose your marker and make space so you are free for your team mates to pass the ball to you. The types of saq training sessions would be circuit training and short quick obstacles such as swerves through cones, zig-zag runs, two- footed jumps over low hurdles, speed agility ladders and turns through 360 degrees.
Assignment 2
Comparison between two positions:
Even within the same the sport, different fitness components are needed to meet the demands for their job within the team. The two positions I have chosen to compare in netball are a goal keeper and a centre. A goal keeper's job is to mark the goal shooter and stop the other team from scoring goals. While a centre's job is to help the ball get from the defending third up to the attacking players to help score goals.
Similarities:
One similarity between the two positions is balance. A centre needs good balance to be able to stop abruptly after quick movements and compose themselves before passing the ball to another team mate, and a goal keeper needs balance when they stretch and mark the shot without falling forwards and breaking the obstruction rule. Also co-ordination is needed because they both need to catch and pass the ball and intercept passes. They also both need to co-ordinate their feet so that their landing foot doesn't move while the rest of their body can, so they don't foot fault and give away a penalty or free pass especially the goal keeper near the circle which could give the other team a goal. Power is another similar component because they both need to throw the ball with power and accuracy in a short time. Flexibility is needed to avoid injury and jump for the ball and try to intercept passes, a goal keeper needs extra good flexibility to stretch and reach to mark and defend the ball.
Differences:
The differences between the two positions are a centre needs a better c.v endurance because they act as a connector between the defending and attacking play and help out in all three thirds of the court. They need a good c.v endurance to be able to maintain a high level of performance throughout the duration of the game without tiring. Where as a goal keeper covers less space and only works when the ball is in the defending third, so would benefit from a type of interval training rather than a continuous session. Another difference is a centre needs better agility and speed to be able to dodge and loose their marker and make spaces so that they are free to receive passes. Another difference is a health related component body composition. A goal keeper tends to be a ectomorph which is someone whose tall and long limbed so they have an advantage of marking the ball and making it harder for the goal shooter to accurately aim. A centre is normally a shorter person who can dodge easily to get into spaces and is hard to mark which is more suited to a mesomorph shape.
Assignment 3
Lifestyle factors have a big impact on a sportsman or woman's training and performance.
Social life- This effects sportsmen and women a lot. One of the main factors within a persons social life is the media. This affects professional players more than recreational because their famous and their private life's are a lot more public. Wayne Rooney is a good example of someone who has a lot of bad press at the moment about his personal life which has spread all over the nation. He is one of the most famous football players on the planet and the highest paid in the premier league. These story's in the media will certainly then affect his home life as well with his wife Coleen. When he turns up to training sessions he has to face up to everyone who's heard these rumours and his mind wont be completely focused on the game this happens even more in a big match which is being watched by millions of people who have read the press and accused him. To perform to your highest standard your mind has to be completely focused on the game ahead and not worrying about the future with your wife. Media doesn't always have to have a negative affect on you though. Good press when a players performing well can boost their confidence and encourage them and make them determined to keep training and playing to their best ability.
Also your family is a big part of your social life and can affect your game in the same way. If you have troubles at home or have lost someone close to you then you will be thinking about them instead of the task ahead. Family can also be a big support to you and encourage and help you improve your game. Its important to get the balance right between training and staying at home to look after your family. Wayne Rooney has to do this because he has a little boy but it effects recreational players more because they have to work and then train and play in the evenings, which is alot of time away from home.
Stress- Stress is a lifestyle factor which can have bad affect on the way you perform. Especially for professional players before a massive game they feel pressure and anxiety. This is when you get nervous before a match and could end up 'choking'. Choking is when your muscles tense up and you make mistakes which you wouldn't do under normal circumstances. A good example of when Wayne Rooney would feel this anxiety is taking a penalty for England in a major competition. Usually he would easily score a straight 12 yard shot on the training field but because of the anxiety and pressure he ends up choking and missing the goals all together. England have a history of missing penalty's in big competitions which then adds to the pressure. Some stress can be good for a performance, this type of stress is called eustress. This pumps you up and keeps you on your toes to give you a healthy spark ready to rise to the challenge ahead. Bad stress can then lead onto depression. Which is obviously no good for your game or training because you won't feel like getting up to train and will feel like you have no energy. This type of bad stress can come from lots of different factors such as home life, media and injury.
Diet- You need to obtain a good diet because what you eat effects your body and the way you perform. You need to eat good fuel foods and a healthy diet to stay in the best shape for your sport. This affects both recreational and professional players. Professionals will have a strict diet and eat carbohydrates such as pasta to give them energy the day before matches. Its also important to drink lots of fluids because to perform at your best you have to be hydrated. This is why you don't see Wayne Rooney out drinking the night before a big game because alcohol makes you dehydrated and hungover. Your social life can lead to having a good or bad diet. If you go out drinking all the time you'll be hungover and won't get up and train to your best ability. The more you look after your body and what you put inside it along with the right amount of training and exercise the better your performance will be.
Injury- This effects your game both physically and mentally. If your injured then you can't do any training or play any matches until your better. This then effects your game when you come back because your out of practice and not match fit. Also if your used to doing a lot of exercise its really hard to rest and do nothing. It makes it even harder if when your out injured there's a young new player taking your place in the team. Especially when the medias talking about how good he is and your sitting on the sidelines useless, this can then lead onto stress. Wayne Rooney experienced an injury last season which was all over the press. After a fantastic season with Manchester united helping them be in the title race he picked up an injury at the vital part of the season. Also more importantly for Wayne he was injured 8 weeks before the world cup and was thought to miss the opening game in South Africa. This would of definitely put a lot of stress on him because his place in the England squad for the world cup was at stake and whether he would be match fit and back to his best in time.
Assignment 4
For this part of the assignment we had to carry out and explain 4 fitness tests on a member of staff. We worked in pairs and each explained 2 tests. We arranged to meet miss carrols husband at the sports hall on 27th january to take part in the 4 tests and we then recorded his results. Before any of this we had to make a PARQ and an informed consent form which the participant had to fill in before any exercise took place. Here is a copy of our informed consent:
Warm up:
First we did a warm up, this involved a jog and continuous skipping for 2 minutes to get his heart rate up. Then stretching exercises to avoid pulling any muscles and lowering risk of injury's.
35 metre sprint:
The first test we did was the 35 metre dash because to get the best and most accurate results in this sprint you have to have full energy levels. The equipment needed for this test are a tape measure, cones show the start and finish line and a stopwatch. The fitness component being tested is speed. The method we used to set up and carry out this test was:
1) Mark out 35metres using a tape measure on the running surface.
2) Using a flying start you must sprint as fast as possible between the marked lines.
3) You repeat this 3 times with a rest period of 30 seconds in between each run.
4) Record your times and work out your speed in metres per second.
Sit and reach:
The second test we did was the sit and reach test. The fitness component being tested is flexibility. The equipment needed to carry out this test is a 'sit and reach' box. To make sure this was a fair test we repeated it 3 times to find the average result to make it more reliable. You've got to make sure you reach out in one smooth movement not stop starting and that your knees stay touching the floor and your legs aren't bent. If you don't do this then that result won't count as it won't be a fair test. The method we used to carry out this test was:
1) Place your feet against the 'sit and reach' box
2) Keep your legs straight
3) Reach forward as far as possible
4) Hold for 3 seconds
5) Record result ( the distance the tip of your finger reaches on the scale of the box)
Multistage fitness:
The third test he did was the Multistage fitness test. This is a test is a type continuous training that enables us to improve or test our c.v endurance. The equipment needed for this test is cones and tape measure to measure out the 20 metres, a CD player and a bleep test tape. The method we used to carry out this test was:
1) This test entails running between 2 lines which are 20metre apart, in time to beeps on a tape.
2) Your foot must be on or over the line when the beep sounds.
3) When the beeps speeds up you must keep in time with it, if not you must finish the test and write down your results.
4) You must stop when you feel like you cant go any longer, or if you cant keep up with the beep.
Abdominal curl:
The final test he took part in was the abdominal curl test. The main fitness component being tested is muscular endurance. The equipment needed for this test is a blue mat to lie on, wall bar to put your feet under, CD player and a abdominal curl bleep test tape. The method we used to carry out this test was:
1) Lieing on your back with knees up, place your feet under the wall bar
2) Sit up on the first bleep and lie back down on the next bleep.
3) Keep going for as long as possible in time with the bleeps ( max 8 mins )
4) See what level you get to and record your result.
(I got the four fitness test methods from the btec sport level 2 book)
Here is a video of him taking part in the 30 metre sprint and a clip from the abdominal curl test:
Untitled from Rachael Kemp on Vimeo.
Untitled from Rachael Kemp on Vimeo.
This video shows and explanation and him participating in the sit and reach test:
Sit and Reach test. from Rachael Kemp on Vimeo.
Results:
Assignment 5
The four fitness tests I did to test different components of fitness were:
- Alternate hand ball wall fitness test, which tested my co-ordination.
- Sit and reach test, which tested my flexibility.
- Maximum sit-up test in one minute, which tested my muscular endurance.
- Ruler drop test, which tested my reaction time.
Alternate hand ball wall test:
This table shows the national average results for this test for my age group. The table shows the results in a 30 second test, we did a 1 minute test so to compare my results to this table I have doubled the table results. My result for this test was 68, this is above average according to the table. I think this result reflects my co-ordination well because I've been playing and training in netball for 5 years and co-ordination is a key component of netball. To improve my result to get into the high score category I would have to practice throwing and catching with my left hand more because during the test I dropped it with that hand.
Sit and reach test:
My best out of the three trials for the sit and reach test was 20cm. The graph above shows my result compared to my classmates results. My result improved by a few centimetres every time I did it, I think this was because my muscles were then warmed up properly and could stretch more. If I re-tried the test I would warm up and stretch for a longer period of time before participating in the test. To improve my flexibility I will do PNF stretching sessions, this will then lower the risk of injury.
Ruler drop test:
This table shows the national norms for 16 to 19 year olds for this test. My result was 10cm which is above average according to the table. Also I calculated my reaction time on the same website, my reaction time was 0.14 seconds. I think this result reflects my reaction time because in netball one of my stronger points is decision making and this has to be done in a quick time. In netball it is important to have quick reaction time because its a fast flowing game which allows you to hold onto the ball for only 3 seconds. Also when marking an opponent if they change direction you need to have a quick reaction time to follow them before they have chance to receive the ball. Reaction time itself is an inherent ability, but overall response time can be improved by practice.
Maximum sit up test in one minute:
http://www.brianmac.co.uk/situptst.htm
This table shows the national norms for 16 to 19 year olds for this fitness test. The table shows the results for a 30 second test but I did my test for 60 seconds so to work out my national average I've doubled all the scores in the table. My result was 31 sit ups, this is excellent according to the data in the table. To improve my result further I would have to improve my muscular endurance, my abdominal muscles in particular.
Assignment 6
Psychological factors play a big part in the persons performance and training. Psychological factors are whats going on in your mind, the mental factors that help or prevent sports people to be in the right frame of mind to perform well. The brain is a complex thing and different people respond differently under certain circumstances. For example some people might perform better under pressure whereas others may crack.
The main psychological factors that affect a sportsman or woman are:- Motivation
- Arousal
- Anxiety
- Personality
- Concentration
Motivation is how determined you are and how much you want to play and improve in the sport. You need high motivation levels to want to achieve things and succeed. If your training sessions are tedious you will loose motivation and soon stop playing the sport. People are motivated by different things such as winning, getting fit, careers and money. Coaches, team mates and parents play a big part in encouraging you to do well and having a goal or a target is a good way to help stay motivated.
Arousal is what stimulates or encourages someone to perform well. Arousal levels affect people differently, some need high arousal levels to get them determined and ready to beat the opponent whereas a high level of arousal could effect others in a negative way. In a non-contact sport a lower arousal level is needed compared to in a contact sport. A team talk before a game is a good way to get your arousal levels up but certain people may need to lower there's otherwise it could affect there game negatively such as committing fouls. A good example of increasing arousal levels is the famous ' hacker ' war dance the All Blacks do before a game. This video shows how there aggression levels go up and up and by the end they are shouting in there opponents face.
Anxiety is how nervous you are and plays a big part in the way you play. It doesn't matter how brilliant an athlete you are if you can't control your anxiety levels you won't win any big matches. When an athlete gets anxious they make silly mistakes and are un-able to perform things which they'd normally be able to do. The term we use in sport is called 'choking'. This is when the pressure gets to you and your muscles tense up and you make mistakes which you wouldn't do under normal circumstances. A good example of this is taking a penalty in football. Normally a player would easily score a straight 12 yard shot on the training field but because of the anxiety and pressure they end up choking and missing the goals all together. England have a history of missing penalty's in big competitions which then adds to the pressure. There are two broad types of anxiety cognitive and somatic. Cognitive involves the performers thoughts making them feel nervous, apprehensive and affect their concentration before and during games. Somatic anxiety involves the performer experiencing a physiological response such as an increase in heart rate, feeling sick or excessive sweating but it often reduces when the game gets underway.
Personality plays a key part in the sport you play and whether you have a good outlook on the game or not. It is important that the persons personality suites the sport they play. There are two main types of people, Extroverts are people who are more socially outgoing and these people tend to cope with anxiety and pressure better and are more suited to team games. The other type is Introverts who are more quiet, independent and self motivated so tend to have low arousal levels, they would be suited to a game like golf. The type of personality you have could also affect your confidence. In sport the main personality types are:
- Loud and aggressive
- Quiet and considered
- Calm under pressure
- Determined and focused
- Easily distracted
- Defeatist
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