# data[].attributes.body
Key points, photos, videos etc

# data[].attributes.headline
2. Relevance of health-related fitness components

# data[].attributes.subject
2. Relevance of health-related fitness components

# data[].attributes.body
One post it for each component.

How important is this fitness component to the sport?

Give reasons to support your answers.

# data[].attributes.headline
2. Relevance of skill-related fitness components

# data[].attributes.subject
2. Relevance of skill-related fitness components

# data[].attributes.body
One post it for each component.

How important is this fitness component to the sport?

Give reasons to support your answers.

# data[].attributes.headline
1. What are the characteristics and needs of the individual?

# data[].attributes.subject
1. What are the characteristics and needs of the individual?

# data[].attributes.body
Choose one member.
One post to consolidate the characteristics and needs of this individual.

You can ask the following questions.
How old? Any injury or health issue? Living near a sports facilities, Any preferences in exercise? Play a sport? Sociable? etc...

# data[].attributes.headline
2. Decide on one component of fitness that needs to be improved

# data[].attributes.subject
2. Decide on one component of fitness that needs to be improved

# data[].attributes.body
If this member were to pick up the sport in Part I, pick 1 important fitness components for him to work on.
Write down the chosen fitness component on a post it.

Name a suitable test for this fitness component (relevant to the sport). Include any relevant links/videos/pictures. This test can be carried out before and after going through a 4-week training plan to see the effectiveness of the training plan.

# data[].attributes.headline
3. Use FITT and taking into account SPORI to plan a 4 week training programme to improve the component mentioned in 2.

# data[].attributes.subject
3. Use FITT and taking into account SPORI to plan a 4 week training programme to improve the component mentioned in 2.

# data[].attributes.body
S: Must be specific to the sport
P: Increase load gradually over time
O: Work harder than usual (Frequency, Intensity, Time, Type of training)
R: Ensure reversibility does not occur
I: Tailor programme to the selected member

# data[].attributes.body
Frequency:
Intensity:
Time:
Type of training:

How will it vary over 4 weeks to allow for progression?

# data[].attributes.body
Dibs

# data[].attributes.body
https://www.youtube.com/watch?v=skIXURPUDdk

# data[].attributes.attachment_link.title
Rules of Pole Vault : Rules and Regulations of Pole Vault for Beginners

# data[].attributes.attachment_link.title
The Rules of Handball (Team Handball or Olympic Handball) - EXPLAINED!

# data[].attributes.body
Handball players need good Cardiovascular Endurance as the game consists of two 30 minute time periods with a 10/15 minute rest in between. The players also have to go on offence and defence and if their Cardiovascular Endurance is not good they will get tired easily

# data[].attributes.body
It can affect the player´s strength, agility and appearance

# data[].attributes.headline
PART I: Fitness components: Introduction of sport

# data[].attributes.subject
PART I: Fitness components: Introduction of sport

# data[].attributes.body
Canoe polo is an exciting and high energy hybrid sport that marries kayaking with water polo.This fast-paced sport is played by 2 team with 5 players in each team.

# data[].attributes.attachment_link.title
Canoe Polo GF Men - 2009 Sydney World Masters Games

# data[].attributes.body
Your body has to be balanced enough such that you won't sacrifice too much height for strength, thus it's pretty important.

# data[].attributes.body
This is Important as when a player wants to shoot the ball pass the keeper they will need to use their maximum force to make the ball pass through the player

# data[].attributes.body
It is needed when a handball player considers the unexpected and straining movements that catch them off guard and decreases injury risks.

# data[].attributes.body
They also need good Muscular Endurance as they would be running up and down a 40m long court and play defence and offence at the same time

# data[].attributes.body
muscular strength in pole valuting is extremely important you need to have the abdominal strength to pull yourself up to the peak of the volt. after the peak you need your explosiveness to twist across the line.

# data[].attributes.body
https://www.youtube.com/watch?v=9ZoEMXyP9Lc

# data[].attributes.attachment_link.title
Basic Rules of Table Tennis | PingSkills

# data[].attributes.body
It is not important to the sport as pole vaults do not take that much time and the only time that you are using your muscles is when you are planting your pole and foot.

# data[].attributes.body
https://www.youtube.com/watch?v=kI_a2_FfyEE
As seen in this video the player need balance in the air to aim while being in the air to get a more accurate shot

# data[].attributes.headline
Relevance of health-related fitness components

# data[].attributes.subject
Relevance of health-related fitness components

# data[].attributes.body
-Cardiovascular Endurance: speed and endurance are important components of water polo workouts as the sport requires players to sprint across the pool to complete plays or defend the opposing team.
-Improved cardiovascular fitness; Increased muscle strength, particularly in the back, arms, shoulders and chest, from moving the paddle; Increased torso and leg

# data[].attributes.body
Since body composition is a major deter- minant in racket sport performance, it is instrumental to control fat and muscle body mass by using adequate dietetic and nutritional tools as well as optimal training programs.

# data[].attributes.body
It is an important motor ability in sports involving multidirectional changes of direction

# data[].attributes.body
Flexibility is a key component in pole volting as being flexible means that the limbs will be able to move around freely whilest feeling less resistance when moving(Better mobility)An example is when the pole volter is at his or hers highest peak in the volt and while at it the volter need to extend him or herself in order to get over the bar.

# data[].attributes.headline
Relevance of health-related fitness components

# data[].attributes.subject
Relevance of health-related fitness components

# data[].attributes.body
1. Muscular strength
-able to exert force when swinging the bat
2. Body composition
The additional lean mass can assist in power, speed, and agility, and keeping body fat low assists with endurance, quickness, speed, and agility as well
3. Cardiovascular endurance
- Having good cardiovascular endurance allows the receiver to run after the ball during the game for a continous pace.
4. Flexibility
- Able to reach for the ball in the air while jumping
5. Muscular endurance
- The pitcher will be able to throw the ball multiple times without getting exhausted

# data[].attributes.body
https://www.youtube.com/watch?v=SKtJMxn0rPA
this makes it easier for them to get the ball pass their defender

# data[].attributes.body
Coordination affects timing, speed of reaction, body control and balance

# data[].attributes.headline
different type of table tennis hand grip

# data[].attributes.subject
different type of table tennis hand grip

# data[].attributes.body
Racket grips

Penhold grip.

Shakehand grip.

Unusual grips.

Looper.

Counter driver.

Short pips hitter.

Looper.

All-round attacker.

# data[].attributes.body
https://www.youtube.com/watch?v=GNsw0ru-ryQ
Having good reaction allows the player to steal and intercept passes for them to turn their defence to offence

# data[].attributes.body
For a table tennis player, endurance is the quality that allows him to sustain a high speed over the couple of top spin strokes with high rotation of the ball. This quality is muscle endurance, the ability of the shoulder muscle group to sustain high-intensity, repetitive movement.

# data[].attributes.body
when fight directly to the opponent, related to the limited space and land, it is very important that the player to have a quick start so to exceed the opponent directly

# data[].attributes.body
Tennis involves several forms of muscular strength. There's the force behind precision shots; the explosive lateral movements across the course; and the endurance it takes to survive for the duration of an intense game.

# data[].attributes.body
It is somewhat important as agility is the ability to change direction and body position while still being in balance and pole vaulting requires you to bend over the bar while still being in the air.

# data[].attributes.body
On the other hand, cardiorespiratory endurance relates to the body as a whole. For a table tennis player, it means the ability to sustain prolonged activity in long table tennis competitions

# data[].attributes.body
Good wrist mobility is essential in table tennis, and wrist rotations are great for increasing your wrists' flexibility. Those wrist flexors and extensors take a lot of stress during a game of table tennis. Stretching them will ensure they're strong and healthy so you can have a flawless backhand!

# data[].attributes.body
Table tennis relies heavily on agility. Despite what many people believe, table tennis is not a static sport; far from it. Playing table tennis well requires you to make hundreds of rapid movements and reactions. Top players are constantly getting into position, changing direction and reacting to the ball

# data[].attributes.body
Name:Wayne
Age: 14 turning 15
Injuries or health issues: None
living near a sports facility: None
Preference in exercise: Yes not to hard not to easy average intensity is good
Play a sport: Yes volleyball
Sociable: Yes make friends with everyone

# data[].attributes.body
Dynamic balance is the ability to maintain balance and control of the body whilst moving. In a table tennis match you need to be able to keep your balance as you move to the ball, as this will enable you to play a good shot and move for the next ball.

# data[].attributes.body
Speed is somewhat important as pole vaulters need to be able to gather momentum to be able to go over the bar.

# data[].attributes.body
Importance ofreaction time in tennis

Having a short reaction time and being able to respond to faster in a game of tennis means that a player can have more time to: Target the ball the right way. Better decide the next move they are going to make. Maintaining a better body balance before striking the ball.

# data[].attributes.body
Coordination is important in pole volting as having good coordination can help make the process of the technique be done more smoothly and easily.An example would be when to put the pole on the ground to use as a strike while running towards the bar.Having good coordination can help in the right timing of foot placement while runing and when to put the pole on the ground.

# data[].attributes.body
This is important because it will help the athlete react to situations in the pool with agility and control, making him or her a better player overall. Players not only require strength and power, but also they need endurance to play to their full capacity throughout games and long tournaments.

# data[].attributes.body
This exercise should strengthen the muscles used for straightening the back, the lower back muscles. This will help the transfer of power from the back, arm and shoulders into the boat without your body hunching into a poor posture. Again, be careful trying to lift to much to avoid injury.

# data[].attributes.body
n this sport, concentration and alertness is paramount! Professional table tennis serves can reach speeds up to 90 mph. If you take into account the distance between the two players, you will see that the ball takes about 0.1 seconds to reach the other end.

# data[].attributes.body
Coordinated people are good at skills such as throwing and catching, hitting and kicking. They are able to make the right movements at the right time. Coordination is crucial to table tennis success. You need to be able to track the ball and then move your body correctly and on time in order to make a stroke.

# data[].attributes.body
Power in table tennis is largely down to the weight transfer. If you get this right, and the Chinese are brilliant at this, you're going to have loads of power in your strokes because you are transferring your weight into the ball instead of just using your arm

# data[].attributes.body
Coordination in canoe polo is very important. You need coordination in canoe polo to catch the ball when you are holding your paddle.
The athlete integrates leg, core, and upper-body strength to shoot, pass, defend, and block. Because your strength training needs to address so many areas, it's important to learn a variety of compound exercises that involve coordination among multiple joints and muscle groups.

# data[].attributes.headline
1. Characteristics and needs of the individual

# data[].attributes.subject
1. Characteristics and needs of the individual

# data[].attributes.body
Marco ( 14 )
- muscular strength needs to be focused more
- a sporty person, plays multiple sports
- has knee problem
- gym near the house
- plays basketball & volleyball
- yes, he is sociable

# data[].attributes.body
As an open-skilled team sport, water polo athletes rely on agility to make quick, appropriate positional and directional changes based on observations of the ball, the referee, their opponents, and teammates.In order to be snappy to react, players utilise a “stern-turn”, in which they push their sterns under the water to turn faster.

# data[].attributes.body
Muscular strength
Arm strength to shoot the ball fast and pass through the defender.
1-RM Bench Press. After the 4 weeks if the weights of the bench press increase means that Wayne has more arm strength

# data[].attributes.body
Reaction is not important as the only thing you need to do is to coordinate your pole plant and your jump.

# data[].attributes.body
Name: guangyi
age:14 turning 15
injuries:None
living near a sports facility:yes
preference in exercise:not so much strength training
play a sport:soccer
sociable: yes can talk to anyone
Warm up

0 Minute Mark
Forehand to Forehand Counterhit – 2½ min
Backhand to Backhand Counterhit – 2½ min

5 Minute Mark
Forehand Loop to Block – 5 min
Swap roles 5 min

15 Minute Mark
Backhand Loop to Block – 5 min
Swap roles – 5 min

Forehand Only Drill. © Greg Letts

25 Minute Mark
Falkenberg Drill – 5 min
Swap roles – 5 min

35 Minute Mark
Loop to Loop – 5 min
OR
Smash to Lob – 2½ min
Swap roles – 2½ min

40 Minute Mark
Push to Push – 5 min

50 Minute Mark
Serve, Return, Open – 5 min
Swap roles

1 Hour Mark
Cool down

# data[].attributes.body
Speed is also important in canoe polo to reach places faster than your opponent. Speed allows players to rush to the ball in the middle of the pool faster.

# data[].attributes.body
-BB Back Squat, BB Front Squat, or Deadlift
-BB/DB Split Squat or BB/DB Reverse Lunge
-BB/DB Bench Press
-DB One-arm Row

# data[].attributes.attachment_link.title
The Rules of Fencing (Olympic Fencing) - EXPLAINED!

# data[].attributes.body
https://youtu.be/ik_K6AwNiU4

# data[].attributes.headline
Introduction to rugby https://www.youtube.com/watch?v=mrltiDCcatc      

# data[].attributes.subject
Introduction to rugby https://www.youtube.com/watch?v=mrltiDCcatc      

# data[].attributes.body
Body size measurements such as height and arm span are important to measure, a greater reach is advantageous in fencing. Skinfold measures should be performed to determine body fat levels. Excess body fat would affect the fencer's ability to move freely, and it would also increase fatigue during training and bouts.

# data[].attributes.attachment_link.title
Tchoukball Overview: A Teaching Games for Understanding (TGFU) Approach

# data[].attributes.body
Muscular endurance for rugby players requires starting power, or the ability to cover distances in the shortest time possible; acceleration power, or the ability to achieve high sprinting speeds; and the ability to generate maximum force at the beginning of a muscular contraction.

# data[].attributes.body
https://youtu.be/VjuV-E69rRQ

# data[].attributes.attachment_link.title
3 PERFECT-10 dives & GOLD for China's 14 year-old | Women's 10M Platform | Tokyo 2020 Olympic Games

# data[].attributes.body
1. eat a normal breakfast
2. do frequencies
3. know how to balance the grip

# data[].attributes.body
A flexible body will help you in diving because it will decrease the chances that you will suffer from a muscle pull or aching joints. Strength is the force that you can exert to lift or move an object. Endurance is your ability to continuously exert force and push yourself to your maximum limits for prolonged periods.

# data[].attributes.body
Ball skills aside, sheer physical strength is crucial if rugby players are to perform successfully on the pitch. Scrummaging, mauling and fighting for possession are among the areas where strength – and good technique – is vital.

# data[].attributes.body
Diving positions for platform and springboard diving are based on four distinct shapes. These are straight, pike, tuck, and free.
...
Each of the dive groups is represented by a number in competition:

Forward Dive – 1.

Backward Dive – 2.

Reverse Dive – 3.

Inward Dive – 4.

Twisting Dive – 5.

Armstand Dive – 6.

# data[].attributes.body
1. Warm up before you stretch! Stretching is NOT a warm-up. ...

2. Perform dynamic rather than static stretching prior to activity. ...

3. Perform static stretching after activity. ...

4. Perform a balanced stretching routine. ...

5. Stretch frequently. ...

6. Make sure you are stretching the muscle safely

# data[].attributes.body
since players are under water when playing the sport, it is more difficult to move efficiently without sufficient oxygen for long period of time, thus cardiovascular endurance is important for the players

# data[].attributes.body
The components of body composition were studied in 56 second class rugby union football players: 28 forwards and 28 backs. Fowards were found to have 19.5% TBF (TOTAL BODY FAT) and 80.5% LBM (LEAN BODY MASS); backs 12.2% TBF and 87.8% LBM.

# data[].attributes.body
It is compulsory for compressed air workers to undergo pre-employment and periodic examinations by law in Singapore(3). Professional divers in the
navy also require similar examinations. There is currently no legislative requirement for medical screening in recreational divers.
This however does not exclude the relevance of basic diving medical knowledge for GPs. It is the opinion of the authors that family practitioners
do have a role in the local diving community. The respondents in the survey have shown significant encounters with diving cases, but have also
revealed a gap in the knowledge in assessing fitness to dive and management of decompression illness. Whether GPs are deficient in the other
aspects of diving medicine such as the management of dangerous marine animal bites or stings and management of barotrauma, will require
further evaluation.
The main role of GPs in diving medicine is largely in the prevention and management of diving accidents and diving related conditions(4). They
also have some responsibility in the follow-up of these patients post-treatment.
The prevention of diving related conditions/accidents
There is usually a requirement for potential divers to have a medical examination prior to starting diving lessons. This is usually on the diving school’s
own initiative to prevent diving incidents (and perhaps liability claims). GPs thus have a role in screening diving candidates to assess for contraindications
to diving (examples include psychological immaturity in young divers to manage a diving emergency and poor cardiovascular fitness to overcome
work in diving) and for medical conditions which may be aggravated by the diving environment (a good example is that of asthma, which may be
aggravated by multiple triggering factors)(4,5). The risk of an accident is reduced by certifying them unfit or giving the appropriate medical advice and
precautions during diving.
The GP will also need to moderate various drug usages in divers to minimise adverse drug effects or interactions which may compromise the diver’s
performance and safety. It is therefore necessary for GPs to be aware of diving illnesses and to be able to prescribe with care for divers to avoid
harmful side effects.
Local knowledge of diving sites (such as geography, nearest recompression chamber facility and modes of evacuation) can also be useful when
advising novices and preparing them for a diving emergency. As some dive sites in South East Asia have a risk of communicable diseases such as
malaria and typhoid, preventive medicine advice and immunisation is a relevant area for the diver in Asia.
During a diving incident/accident
Divers get into trouble at sea or in lakes and ‘local GPs’ on-site are often involved in the first aid treatment and making a correct diagnosis. The
GP would need to be able to contact expert advice about further treatment and decide on how to act on his advice. This usually involves
organising transport, stabilising the patient’s condition for transfer, arranging for recompression therapy, giving oxygen and fluids and keeping
clinical records of the patient’s condition, drugs and fluids administered(4).
In general, recreational divers from Singapore would dive in sites outside the country due to the lack of ‘exciting’ diving spots locally. These divers
would often present late and it may be difficult to elicit a past history of diving (days before) and diagnosis becomes more challenging. A high index
of suspicion is warranted to avoid missing diving related problems.
The lack of diving medical awareness could also result in the GP referring a case of diving accident to the hospital when the patient would probably
have benefited from a referral directly to the diving physician. This delay could affect the prognosis in decompression illness even with definitive
recompression therapy(6). It is thus important that the family physician recognises a medical condition related to diving; and even if the GP does not
have the means to manage the condition, he/she should be able to seek advice and make the appropriate referral.

# data[].attributes.body
After a warm up, run, row, or cycle hard for 30 seconds, and then slow down and recover for 30 seconds, e.g. sprint and walk. Repeat 20 times to total 20 minutes. As you become more accustomed to this workout, add more intervals. Work your way up to as many as 40 intervals to simulate a full half of rugby.

# data[].attributes.body
There is a lot of muscular conditioning necessary to maintain great footwork, but cardiovascular conditioning will give you the long-term endurance for fencing you need to survive your bouts. You may find the conditioning at your club is enough for your current level of participation.

# data[].attributes.body
Flexibility is a key physical performance attribute for young rugby players but it is often overlooked in a training programme. Many of the important movements in the game of rugby involve moving a joint effectively through its full range of motion.
Research has shown that stretching can help prevent injury, increase sprinting speed and help develop power - three areas key to almost all rugby players.

# data[].attributes.body
The diving response demonstrates a cessation of breathing, decreased heart rate, and an increase in peripheral vascular resistance leading to a redistribution of blood flow to adequately perfuse the brain and heart while limiting flow to non-essential muscles.

# data[].attributes.body
Flexibility is an important component of physical fitness and has many positive effects on the body. For instance, it improves mobility, posture, muscle coordination, reduces the risk of injuries and muscle soreness. It even leads to a better overall “shape”.

# data[].attributes.body
In addition to the high level of skill required to be a diver, to be a successful you need good balance, coordination, flexibility and power! However, which of these are more important? Below is a discussion about the fitness requirements for diving, which can help with developing training programs for this sport, and for interpreting fitness testing results and determining the relative strengths and weaknesses of a diver.

# data[].attributes.body
In tchoukball cardiovascular components are used when running from one side of the court to the other

# data[].attributes.body
1.Agility: Agility is key for rugby players. They need to be able to stop, change direction and sprint at any point so adding agility drills to your training is paramount. Training with foot speed ladders, hurdles and cones all help with improving foot and hand/eye coordination, balance and coordination.

2.Coordination:Nearly all skills in rugby will have a manipulation and coordination movement skill foundation. Passing the ball, receiving a pass, catching a high ball, kicking the ball, tackling and scrummaging are all rugby specific skills that are manipulation and coordination based.

3.Reaction:Reaction speed for rugby is so important in order to ensure you're the first one to engage in the scrum, time the pick up of an oddly bouncing ball, turn and chase a kick or make a tackle on an attacker you didn't see coming.

4.Power:It is power that allows a player to break a tackle, lift a lineout jumper or clear opponents out of a ruck. Power comes from strength applied at speed, a concept known as Rate of Force Development (RFD). The higher your RFD the more power you can produce, so your training should target your RFD.

5.Speed:Speed refers to quickness of movement and, in rugby at least, that normally means sprinting. Rugby can often devolve into a foot race – both when attacking or defending – where the faster sprinter scores the try or makes the vital tackle. In contrast, power is strength produced quickly.

# data[].attributes.body
In tchoukball, muscular endurance can be potrayed during the long distance running along with the constant passing of the ball

# data[].attributes.body
players need agility to move fast and efficiently in the water so that they will be able to play better and score more points within the given time. coordination will also be needed to move accurately since you are swimming and playing a ball game at the same time

# data[].attributes.body
1.Body composition
It is important to have lesser body fats and slightly more lean tissues e.g. muscles and bones.
2.Cardiovascular endurance
It is important to exercise e.g. walking, jogging and cycle often to increase stamina.
3.Flexibility
We need flexibility to turn the bike fast. Stretching to increase flexibility
4.Muscular strength
Going to the gym to lift weights or riding the bike faster.
5.Muscular endurance
Doing planks and pushups will help increase your muscular endurance.

# data[].attributes.body
the fencer can fence with long enough without getting exhausted

# data[].attributes.body
1RM Testing. ...

Countermovement Jump (CMJ) ...

Dynamic Strength Index. ...

Incremental DJ-RSI test. ...

Isometric Mid-Thigh Pull (IMTP) ...

SJ-IMTP test. ...

Squat Jump test. ...

Vertec Jump test.

# data[].attributes.body
S:Upper body
P:weights to be increase every 2 weeks
O:train 3 days a week, High intensity, 1-2hours,Weight training
R:Maintain training
I:Ask characteristics of the player and plan a training schedule

# data[].attributes.body
agility(to move fast)
to test agility the person will have to do side step and shuttle run

# data[].attributes.body
F:3 days a week
I:High intensity with more weights
T:after each set 1 min break and 1-2hour total of training
T:Weight training

It will increase arm strength and to test this we would do 1-RM bench press to see if the training plan is going smoothly