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Key points, photos, videos etc

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2. Relevance of health-related fitness components

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2. Relevance of health-related fitness components

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One post it for each component.

How important is this fitness component to the sport?

Give reasons to support your answers.

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2. Relevance of skill-related fitness components

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2. Relevance of skill-related fitness components

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One post it for each component.

How important is this fitness component to the sport?

Give reasons to support your answers.

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1. What are the characteristics and needs of the individual?

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1. What are the characteristics and needs of the individual?

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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...

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2. Decide on one component of fitness that needs to be improved

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2. Decide on one component of fitness that needs to be improved

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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.

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3. Use FITT and taking into account SPORI to plan a 4 week training programme to improve the component mentioned in 2.

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3. Use FITT and taking into account SPORI to plan a 4 week training programme to improve the component mentioned in 2.

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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

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Frequency:
Intensity:
Time:
Type of training:

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

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table tennis is a game played on a flat table divided into 2 courts by a net.

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table tennis is a game played on a flat table divided into 2 courts by a net.

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introduction to track racing:it is a sport that requires participants to race using bicycles instead of legs

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Though fencing does not require a certain body type, most fencers are slender as it makes it harder for their opponents weapon to touch them .

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Fencing is a modern and exciting competitive sport involving the skilled use of the three sport weapons – foil, épée and sabre. These sport weapons are lightweight, flexible and without sharp points or edges. The object is to score 'hits' or 'touches' on your opponent. A given number of hits (usually from five to 15) make up a 'bout', and the first player to score that number wins the bout.

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1. The objective of baseball is to score more runs than your opponent. The idea is to hit the ball thrown at you as far as you can before running around 4 bases to complete a run. Once a player manages to get around the four bases before being tagged out, then another batter steps in.
https://study.com/academy/lesson/basic-baseball-rules.html

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Handball (also known as team handball, European handball or Olympic handball)[3] is a team sport in which two teams of seven players each (six outcourt players and a goalkeeper) pass a ball using their hands with the aim of throwing it into the goal of the other team. A standard match consists of two periods of 30 minutes, and the team that scores more goals wins.

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Track cycling – an ideal introduction to racing

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sport of plunging into water
usually head foremost
performed with the addition of gymnastic and acrobatic stunts

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body composition:                                                        20% of fats and 80% of muscle body mass              

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body composition:                                                        20% of fats and 80% of muscle body mass              

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2. Speed, agility, flexibility, mobility, power, and explosiveness are components of baseball that can be significantly improved by dramatic increases in strength so that they can get from base to base to earn points. They also need flexibility to dodge the catchers from the bases.

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flexibility is very important for divers to be able to perform acrobatic stunts in the air

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https://youtu.be/bUbV2iQw2tk

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https://www.youtube.com/watch?v=5stC7wztk6E
.handball can help us get healthier and get more flexible
.handball helps to enhance agility and flexibility, muscle tone, stamina, burn calories and fat and promote cardiovascular health.

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Want to improve your cycling performance, either on its own or for a triathlon? Step one is simple: Put in your time on the bike. There's no way around it. Cyclists simply have to improve their aerobic and anaerobic systems by following a strict endurance-training program. I'll spare you a lengthy discussion of the SAID Principle-that is, specific adaptation to imposed demand-but suffice it to say, to get better at cycling, you have to cycle.

So does the story end there? Only if you want to hit your head against the same performance ceiling over and over again. As an increasing number of recreational and competitive cyclists are discovering, training for strength allows you to use your existing muscle more efficiently, tap into power you didn't have before, and perform better in the crucial late stages of your races and time trials.

This style of work is known as concurrent training, but the version backed by the latest science isn't the same old lightweight rep-assault you may have been doing for years. Change the way you approach your workouts, and you'll create a whole new idea of what you can achieve on the bike!

"As an increasing number of recreational and competitive cyclists are discovering, training for strength allows you to use your existing muscle more efficiently, tap into power you didn't have before, and perform better in the crucial late stages of your races and time trials."

Build Endurance on the Bike, Strength in the Gym

As someone who has experience in both strength training and endurance training, I'm not going to insult you with a stereotype of "the endurance athlete" versus "the strength athlete," as if the two are entirely different species. Both are athletes, and they're also people, which means they encompass every body type, personality, training style, and lifestyle.

However, just like any other type of athlete, cyclists who get serious about their craft are prone to following the prevailing training style they see modeled around them. And when it comes to strength training, that model has been this:

"I'm an endurance athlete, therefore I should stay in the endurance rep range: 10 reps and above per set, with light weights and short rest periods. After all, I don't want to add weight in the form of muscle or induce too much leg fatigue."

Sound familiar? Even if that's not you, you've no doubt heard someone use this line of reasoning to describe their approach to training. Let me be the first to say that this approach is no longer valid. It's time to outgrow it the way you outgrew toe clips and steel frames.

Ask any bodybuilder-you're on Bodybuilding.com, after all-and they'll tell you that the best way to add muscle is with moderate weights, high reps, and short breaks. In other words, exactly the same way endurance athletes have been taught to train to avoid building muscle.

It's time for a change. Here's what you need to know:

You can significantly increase your strength without adding large amounts of muscle.

Increasing your strength can improve your endurance, power production, and resilience to injury.

The best way to build strength is by training for absolute strength. This means heavier weights, low repetitions, and longer rests.

This is the recipe for building powerful muscles that will help you perform better: Train for endurance on the bike, and train for strength with free weights in the gym. Here's the how and why.

Rep Ranges For Athletes

For Hypertrophy 8-12 reps per set and higher

Lighter weights, shorter rest periods

Greater sensation of burn and/or pump, often by working to failure

Common among bodybuilders

Common (mistakenly) among endurance athletes trying to avoid excess muscle growth

For Strength 1-5 reps per set

Longer rest periods, heavier weights

No lifting to failure or for burn/pump

Common among Olympic lifters and powerlifters

Best for endurance athletes seeking to build strength without adding muscle

How does strength help endurance?

The strength-building mechanisms that help cycling performance are largely neurological. This means they have to come from teaching your body to better use the muscle it has, rather than from adding lots of new muscle.

This has the potential to benefit you in a number of ways. For instance, endurance training typically relies largely on the recruitment of slow-twitch muscle fibers. These fibers have great stamina as it is, but researchers have concluded that strength training improves the maximum strength of these fibers, which further increases the time it takes to work them to exhaustion. This allows you to reserve your fast-twitch fibers for later in a race or time trial.[1]

Heavy strength training develops fast-twitch fibers far more effectively than light high-rep training. This is where things really get interesting. A 16-week experiment performed with top-level cyclists found an increase in type IIA fast-twitch muscle fibers relative to more easily exhausted type IIX muscle fibers following combining heavy strength training and endurance training.2 Type IIA are more fatigue-resistant than type-IIX, yet still capable of producing high levels of strength and power. They're the ones that can give you an extra gear when everyone around you is exhausted.

Additionally, combined strength and endurance training has been shown to increase concentrations of fast energy-yielding substrates-e.g., phosphocreatine and glycogen-and lower concentrations of lactate at the end of a 30-minute bout of cycling at 72 percent of VO2-max:3 In other words, more energy and less discomfort.

Lastly, strength training improves how quickly you can produce force, what is known as the rate of force development. Bump this up, and you'll reduce the time you need to reach certain velocities, as well as decrease the intensity required to perform your endurance work.1

"Bump this up, and you'll reduce the time you need to reach certain velocities, as well as decrease the intensity required to perform your endurance work."

What about fatigue?

This is a fair concern. Whether because of the prevalence of intense bodybuilding-style workouts in gyms, or just because strength training looks tough, endurance athletes are rightfully concerned about heavy weight training impairing their performance. Research has shown, however, that it's all about the approach you take.

Back in 1999, researchers at the University of Waterloo in Ontario found that adding maximal strength training to a cyclist's endurance-training program had no negative physiological effects on endurance parameters, such as maximum oxygen consumption or lactate threshold.[3] On the contrary, it has been shown to lead to an improvement in cycling economy, particularly in less-trained cyclists.[4] Cycling economy is the oxygen consumption required to maintain a submaximal cycling intensity.

Ask any strength coach who paid attention during their certification exams, and they'll remember at least the Tweet-length version of that idea: Stronger muscles are more efficient muscles. The slightly longer version: As maximum strength increases, the amount of activated muscle fiber required to produce the same submaximal force decreases.[5] You'll do the same work, but with less effort.

While some research attempts to cast doubt on strength training's benefits for cyclists, these studies' methodologies are often to blame: the volume is too low, the program is too short, or not enough time is left for recovery. All of these issues can be addressed with smart programming.

Program Design Recommendations

Put all of these studies together, and a picture emerges of a cyclist who trains strategically for strength. He or she takes longer to exhaust, and has lower levels of lactate during intense stretches of work. This cyclist can also produce more force more quickly when the need arises. If that sounds like the recipe for a faster, more satisfying race or time trial, you're right.

So when is this person training? Good question. You have a couple of options.

Winter/Off-Season

This is the most common time for cyclists to devote time to strength, and with good reason. The "Journal of Electromyography and Kinesiology" found that devoting five weeks to maximal strength training (3-5 sets of 3-5 reps, 3 times per week) helped cyclists maintain their pedaling cadence over the course of two hours.[6]

During the Cycling Season

The flaw with some lackluster studies into concurrent training is that the strength component is simply added to an endurance program, without making any changes in the latter.[7] This is a recipe for exhaustion and impaired performance. Consider taking a cue from a review study published in the "Journal of Strength and Conditioning Research" in 2009, which concluded that replacing a portion of a cyclist's endurance training with maximal resistance training is likely to yield better time-trial performance and increase maximal power.[8]

The takeaway: You can have it all-but not all at the same time!

In my experience, most cyclists can benefit from maximal strength training 1-3 times per week, depending on the time of year. The program should focus on improving strength and power output, and consist of free-weight and bodyweight exercises. These will have more athletic transferability to cycling than using exercise machines will.

Barbell Back Squat

Focus on multijoint movements and avoid isolation-type exercises. This isn't the time to try to "bring up" your calves! Stick mainly to sets of no more than 5 repetitions on big-ticket movements like the squat, with 3-minute rest breaks between sets. During these, you can either rest or perform mobility work or noncompeting strength work-such as ab work after lunges. Perform the concentric phase (the up phase) of heavy lifts as fast as possible, even if the weight moves slowly. Do not go for "the burn" or to failure on any movement. Feel strong and in control at the end of every set.

Here's an example of what such a strength session could look like. Bear in mind, this doesn't have to be your workout, but it's an example of a full-body strength routine that would give an endurance athlete a lot of bang for their buck.

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For optimal results, replace a portion of your endurance-training volume with a strength-training session like this. You can strength train in place of easy endurance-training days, or after hard endurance workouts. If performing a strength session after a hard endurance session, perform immediately afterward, or separate the sessions by at least six hours.

If you're struggling to recover between workouts, you're probably doing too much. Cut back on exertion, make sure you're eating and resting enough, and give your body the space it needs. Building strength requires listening to your body, but once you get the hang of it, the rewards are significant!

References

1. Rønnestad BR, Mujika I. Optimizing strength training for running and cycling endurance performance: A review. Scand J Med Sci Sports. 2013 Aug 5.

2. Aagaard P, et al. Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists. Scand J Med Sci Sports. 2011 Dec;21(6):e298-307.

3. Goreham, C, et al. High-resistance training and muscle metabolism during prolonged exercise. Am J Physiol. 1999 Mar;276(3 Pt 1):E489-96.

4. Sunde, A, et al. Maximal strength training improves cycling economy in competitive cyclists. J Strength Cond Res. 2010 Aug;24(8):2157-65.

5. Ploutz LL, et al. Effect of resistance training on muscle use during exercise. J Appl Physiol (1985). 1994 Apr;76(4):1675 81.

6. Hausswirth C, et al. Endurance and strength training effects on physiological and muscular parameters during prolonged cycling. J Electromyogr Kinesiol. 2010 Apr;20(2):330-9.

7. Levin GT, et al. Effect of concurrent resistance and endurance training on physiologic and performance parameters of well-trained endurance cyclists. J Strength Cond Res. 2009 Nov;23(8):2280-6.

8. Yamamoto LM, et al. The effects of resistance training on road cycling performance among highly trained cyclists: a systematic review. J Strength Cond Res. 2010 Feb;24(2):560-6.

# data[].attributes.attachment_link.description
Want to improve your cycling performance, either on its own or for a triathlon? Step one is simple: Put in your time on the bike. There's no way around it. Cyclists simply have to improve their aerobic and anaerobic systems by following a strict endurance-training program.

# data[].attributes.body
fencers need to have great muscular strength as they need to execute swift, sharp and powerful attacks and also swift movements .

# data[].attributes.headline
cardiovascular endurance: they must have good anaerobic and aerobic metabolism that requires great endurance

# data[].attributes.subject
cardiovascular endurance: they must have good anaerobic and aerobic metabolism that requires great endurance

# data[].attributes.headline
muscular endurance and muscular strength

# data[].attributes.subject
muscular endurance and muscular strength

# data[].attributes.body
muscular endurance is not as important as muscular strength as the activity does not last for very long. Usually under 10 seconds

# data[].attributes.body
Body composition:Important to be shredded and fit as they need to have as little air resistance possible.
Muscular strength:Needed to have a big push to cover a longer distance at a faster pace with every pedal.
Cardiovascular endurance:Needed to last for races over long distances.
Muscular endurance:Needed so that muscle does not run out of energy after a while of maximum effort.
Flexibility:Not really needed as thee is not much quick and extreme body movements.

# data[].attributes.body
body composition. divers should stay lean in order to make it easier to do stunts and to have a smaller splash when plunging into the water hence winning more points

# data[].attributes.body
Fencing matches are usually around 9 to 10 minutes, split into 3 sections, Thus fencers are required to have good cardiovascular endurance as they are always moving to either attack their opponent or defend themselves.

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flexibility: the wrist rotations helps increase the wrists' flexibility when playing in a table tennis game.

# data[].attributes.subject
flexibility: the wrist rotations helps increase the wrists' flexibility when playing in a table tennis game.

# data[].attributes.body
cardiovascular endurance is quite important as it creates a stronger and more efficient oxygen delivery system, which helps to decrease fatigue and allows to respond to challenging situations faster and more efficiently.

# data[].attributes.headline
muscular strength: table tennis is a fast twitch muscle sport as they need a lot of explosive strength.

# data[].attributes.subject
muscular strength: table tennis is a fast twitch muscle sport as they need a lot of explosive strength.

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agility is important in order to turn in the air without going out of form

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

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

# data[].attributes.body
Age requirement: 19(Men's youth), 21(Men's junior), 18(Women's youth), 20(Women's junior)
Injuries:Sprained Ankle,Patella Dislocation,Throwing Shoulder,ACL Injuries,Dislocated Shoulder,Heel Pain,Periostitis,Diffuse Front Knee Pain (PFSS)

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​For an on looking spectator fencing does not look like a sport which requires a lot of flexibility. Except maybe for a deep lunge.

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Relevance of health-related fitness components

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

# data[].attributes.body
Handball requires all of the health-related fitness. This is because handball is a very fast moving sport that requires a lot of endurance to run about the court, flexibility for the goalkeepers to quickly bend their body into the desired shape to stop the fast moving ball from entering the net. Players need to have muscular strength to allow them to swiftly yoink the ballinto the opponent ´ s goal.

# data[].attributes.headline
muscular endurance: a table tennis player need to have good muscular endurance to allow him to sustain high intensity, repetitive movement.

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muscular endurance: a table tennis player need to have good muscular endurance to allow him to sustain high intensity, repetitive movement.

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Push up + backwards toe walk 3 x 8–16 repetitions

Purpose: To strengthen the chest, arms and abdomen.

Start by doing a normal push up.

Walk your whole body backwards and forwards using your ankles.

Maintain a neutral spine throughout the whole exercise.

3 x 8–16 repetitions.

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balance is important as they need to stand on the edge of the diving board when preparing to dive

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A short and stocky body type is good for baseball players
This is so that they can run faster .

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power is important to allow yourself to plunge into the water

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Lucas
Age: 15
Health issues: chronic hives
Injuries: fractured arm/ankle issue
Sports Facilities:  basketball court
Sports: basketball, running
Sociability: very
Preference: cardiovascular exercises
Lacks in sports: muscular endurance and muscular strength

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Agility:Not needed as they are on bikes the whole race.
Balance:Needed to keep themselves on the bike when travelling at high speeds.
Coordination:Needed to pedal with one leg at a time smoothly and quickly with no interruptions.
Power:Needed to pedal quickly with a lot of strength as to cover a longer distance with every pedal.
Reaction:Needed to get a good push off to get a head start at the whistle.
Speed:Needed to pedal as quick as possible.

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fencers have to have muscular endurance as they are repeating their actions over a long period of time while having to use their legs to move to dodge the other fencer's attack

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reaction is needed to allow response when your jumping

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coordination is important as it allows your body to perform what the mind wants whenever it wants. this will make our stunts synchronised and look good

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agility: relies heavily on agility as it requires you to make hundreds of rapid movements and reactions.also requires constantly getting into position,changing direction and reacting to the ball. 

# data[].attributes.subject
agility: relies heavily on agility as it requires you to make hundreds of rapid movements and reactions.also requires constantly getting into position,changing direction and reacting to the ball. 

# data[].attributes.body
Age:15
Any health issue or injury:Asthma,Knee cartilage injury.
Living near a sports facility:Yes
Sports preferences:Badminton,running
Sports played:Running,badminton,basketball
Sociable:Yes very

# data[].attributes.body
train on anaerobic system.
explosiveness at short intervals
https://www.youtube.com/watch?v=uWWXu48k1t8

# data[].attributes.headline
One component of fitness that needs to be improved

# data[].attributes.subject
One component of fitness that needs to be improved

# data[].attributes.body
Cardiovascular endurance.
Test:The cycling maximal oxygen consumption

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speed allows performing the stunts fast when lunging into the water

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Monday:10 minutes of cycling at anaerobic threshold followed by 15 minutes of cycling at aerobic threshold.Repeat 3 times.
Tuesday:Rest day
Wednesday:Strength training tailored to cycling.(Squats,jump squats,unilateral squats,calf raises)p.s.low weight high reps for muscle endurance
Thursday:Rest day
Friday:10 minutes of cycling at anaerobic threshold followed by 15 minutes of cycling at aerobic threshold.Repeat 3 times.
Saturday:Strength training tailored to cycling.(Squats,jump squats,unilateral squats,calf raises)p.s.high weight low reps for power and muscle strength
Sunday:rest day
Increase weight by 2kg every 2 weeks(For strength training)
Increase anaerobic training period from 10 minutes to 13-15 minutes and aerobic training period from 15 minutes to 18-20 minutes every 2 weeks

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balance:control of the body whilst moving.

# data[].attributes.subject
balance:control of the body whilst moving.

# data[].attributes.headline
coordination:in table tennis,you need to be able to track the ball and move your body correctly and on time in order to make a stroke.

# data[].attributes.subject
coordination:in table tennis,you need to be able to track the ball and move your body correctly and on time in order to make a stroke.

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power: table tennis requires a lot of power in strokes because you are transferring your weight into the ball instead of just using your arm.

# data[].attributes.subject
power: table tennis requires a lot of power in strokes because you are transferring your weight into the ball instead of just using your arm.

# data[].attributes.body
frequency: 4-5 days a week(if person is new, start the frequency 3-4 days a week)
intensity: up the workouts and training intensity every week or 2
time: 3-4 hours per day
type of training: fast-twitch exercises, skill type exercises(batting, catching throwing)
gradual increase

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reaction: need to be able to respond to faster in a game of tennis to target the ball right way

# data[].attributes.subject
reaction: need to be able to respond to faster in a game of tennis to target the ball right way

# data[].attributes.headline
speed: allows arriving at the ball early enables players both to choose what they will do and to do it better

# data[].attributes.subject
speed: allows arriving at the ball early enables players both to choose what they will do and to do it better

# data[].attributes.body
14.5 years old. No injury or health issues. Not living near a sports facility. Small sized. Plays badminton.

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Relevance of skill-related fitness components

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

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flexibility-In handball, you would need your wrists to flick to fake a shot or pass
agility and stamina-In handball, it is a long and very fast paced match. Players would have to be quick and can last long in the match

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Flexibility for diving.

# data[].attributes.body
-14
-No injury or health issue
-Sengkang swimming complex
- i love jumping jacks
- basketball
-not sociable
-love eating rice

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Sit and reach to test flexibility

# data[].attributes.body
agility: need to be fast and agile to dodge attacks
balance: need to not trip over themselves
coordination: need movement and correct hand movement to dodge and attack swiftly
power: needed to attack strongly
reaction : fast reactions to dodge attacks
speed : fast and accurate attacks

# data[].attributes.body
Age: 15
Any health issues: none
Injury: none
Living near a sports facility: no
Sports preferences: Track and field
Sports played: Basketball, Track and field, Badminton
Sociable: no

# data[].attributes.body
Train your legs for power when taking off

# data[].attributes.body
need to improve coordination:
- rapidly alternating the racket
- point-to-point movement

# data[].attributes.headline
One component of fitness that needs to be improved

# data[].attributes.subject
One component of fitness that needs to be improved

# data[].attributes.body
muscular endurance
test : the pushup test

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Monday: 10 sets of 5 walking lunges (forwards and backwards)
15 minutes jog
Tuesday: Rest day
Wednesday: 5 sets of 15 sit ups
15 minutes jog
Thursday: 10 sets of 15 squats
15 minutes jog
Friday: 5 sets of 30 second planks
15 mins jog
Saturday: rest day
Sunday: 5 sets of 15 push ups
15 minutes jog

increase in one sets every week and add 5 minutes to jogging time