Exercise is an activity requiring physical effort, carried out to sustain or improve health and fitness. (Oxford Dictionary, 2017) The Australian Government guidelines recommend adults do at least 30 minutes of moderate to intensive physical activity on most or all days of the week. (Australian Government, 2014) The benefits of exercise are extensive which can include social, physical and mental benefits, however, many people do not achieve the required amounts, for a number of possible reasons.
As stated above, there are many benefits of exercise beginning with mental health. A Penn State University study found that “those who exercised, whether it was a mild, moderate or vigorous workout, had more pleasant feelings than those who didn’t.”
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An effective training program for a basketball player should be aimed at achieving specific goals and be individualised to maximise the capabilities of that particular player. Testing of this player is essential to maximise their training plan. This testing would gather baseline data on the fitness components necessary for basketball, which is speed, agility, strength, and speed and will evaluate the strength and weakness of the player to decipher what training is required for them to improve their game.
To test the player’s ability to quickly change direction without losing control, balance, and speed I would use the Illinois agility test. The Illinois agility test begins with the player laying on their stomach, on the ‘start’ command they get to their feet as fast as possible and complete the course showcased in figure 1 as quickly as possible, making sure the player touches one foot on the end line. This test is used to assess the player’s speed, body control, agility, reaction time and coordination which are all vital aspects of basketball.
Figure 1: Floor plan for Illinois agility
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These energy systems are called the ATP-CP, lactic acid, and aerobic energy system. For a basketball player, all systems are used during a game. During a game, 85% of the basketball player energy comes from ATP-CP system, followed by 15% of a combination of the lactic acid and aerobic energy system. (J Hoefs, 2015) The majority of basketball plays they usually last around 10 seconds, which vitalises the ATP-CP system as it provides quick bursts of immediate energy but only last for less than 10 seconds. Sample plays of this energy system vitalisation include accelerating and running up and down the court, changing direction, interceptions, rebounding, layups and jump shots.
The lactic acid system is the dominant supplier of energy for exercise run at near maximal intensity from around 10 seconds to 2 minutes. During this energy production, the body uses carbohydrates to release ATP and a by-product is lactic acid. Sample plays using this system includes fast breaks, full-court defensive pressure or running offensive
Snell PG, Ward R, Kandaswami C, Stohs SJ. Comparative effects of selected non-caffeinated rehydration sports drinks on short-term performance following moderate dehydration. Journal of the International Society of Sports Nutrition 7:28-36, 2010.
There are three main energy systems used in a game of touch football which consist of the creatine phosphate (ATP PC) system, lactic acid system and the aerobic system. Each system plays a vital role during game play. Every muscle in your body requires energy to perform all movements, and to do this, the energy is produced by the breakdown of a molecule called adenosine triphosphate (ATP). ATP is found in all cells which is a chemical form of muscular activity and performs mostly all functions in the human body. It contains 3 phosphate groups and adenosine. ATP is stored in the muscles and lasts for approximately 10-30 seconds. Carbohydrates, fats and proteins, are all producers of ATP from the food we eat; however Creatine Phosphate is also a high energy compound producer found in the cells. These three chemical reactions are conducted to continue muscular work. The first system used in a game of touch football is the ATP PC system. This system is stored into the muscles and used in short durations for up to 10 seconds and doesn’t not require oxygen therefore being anaerobic. ATP lasts approximately 3 seconds, and then Creatine phosphate (CP) will continue until all ATP PC energy is used up. The use of ATP is high intensity and would usually be used in a 50m sprint or a pass in touch. Once the CP energy is used up the body then switches to the lactic acid system. This is because of the breakdown of glucose, resulting in the production of lactic acid. The lactic acid system an anaerobic energy system, which lasts for approximately 30 seconds to 2 minutes, and is the conversion of glycogen to glucose. In relation to a game of touch football, the lactic acid system could be used during a quick wruck, as the movements required are a...
This test protocol is very specific to the sport of netball (or any sport where agility is a key component). The repeated directional change simulates a game scenario where the athlete is required to make second and third efforts to either attack or defend (Hale, and O'Donoghue 2007, Fox et.al. 2014). The limitation of the sprinting distance is also reflective of the sports actual on court demands. It would be expected that with practice an athlete would become more proficient in understanding the entry and exit velocity of each change of direction to avoid over run and therefore losing time (Barber et.al. 2016). This would need to be taken into consideration when comparing testing results (Farrow et.al.
Netball uses a combination of each energy systems. It is a fast paced game, with lots of stop-starting, abrupt direction changes, and short, sharp movements. For this reason, netball uses the alactacid, ATP/PC system. This caters for one explosive muscular contraction using ATP lasting 1-2 seconds, and then 10-12 seconds of creatine phosphate (CP) after that. This might be for the centre pass, or any short movements. The Lactic acid system would then take over for 10-60 seconds of high intensity movement, which could be for running or dodging down the court. The body would now progress from the anaerobic system to the aerobic, to meet the demands of the activity. This will last for one hour of work, and is the dominant system used through the 15 minute, interval quarters. As the aerobic system is the predominant energy system used in netball games, the training program is targeted to improve and work this area, for maximal performance.
Some hypothesize that moderate levels of exercise will decrease the symptoms of mental health conditions (Blumenthal et al., 2007; Diaz & Motta, 2008; Motta, Kuligowski, & Marino, 2010; Rosenbaum, Nguyen, Lenehan, Tiedemann, van der Ploeg, & Sherrington, 2011) and therefore be used as an alternative or complimentary treatment option for mental health (Libby, Pilver, & Desai, 2012).
Maughan, R. J., & Shirreffs, S. M. (2010). Dehydration and rehydration in competative sport. Scandinavian journal of Medicine and Science in Sports, doi: 10.1111/j.1600-0838.2010.01207.x
One of the key pieces of equipment in the game is the basketball itself. The ability of the ball to bounce is entirely explained by physics. The law of conservation of energy says that the total energy of an isolated system does not change (Kirkpatrick, 131). When the ball comes in contact with the floor an elastic collision occurs in which the kinetic energy of the system is conserved. Two things determine the elasticity: the air pressure in the ball and the surface it is colliding with. The more pressure in the ball, the better the bounce and the greater elasticity. The energy will be stored in the compressed air inside the ball creating a greater bounce. “Air stores and returns energy more efficiently than ...
Sports are often identified to have positive influences on many individuals. The sports industry is growing worldwide, especially the basketball industry, which is regarded in second place behind football. The global prevalence of basketball is unquestionable, especially among the young. Basketball is a dynamic team sport that involves a pattern of alternating, active, and skilled movement activities. There are compound demands that require a mixture of individual skills, team plays, strategies, and motivational aspects.
In order to accomplish this bout involves the increasing of anaerobic capacities. ATP-PC system and glycolysis are the energy systems used when these athletes perform. This athlete needs more protein in their diet than other athletes. These athletes must pay attention to protein intake because too much protein causes dehydration, overburdens the liver and kidneys, and interferes with calcium absorption. Fat intake is also higher than regular healthy individuals. 24-40% of glycogen stores are depleted after a training or performance bout. Carbohydrates are essential in their diet too. An experiment concluded that immediately before and after a training or performance bout, a supplement of protein, creatine, and carbohydrate was consumed, and it caused a great increase in strength and muscle protein synthesis. Nutrition during the activity is obsolete because the activity is such short-lived. The athletes are encouraged to always begin training only if properly hydrated and to replenish their fluids according to how much water weight was lost during the
Grasso, B. (n.d.). Speed Training for Young Athletes. Coaching Drills, Information and Products For Youth Sports. Retrieved July 30, 2010, from http://www.y-coach.com/speedtrain.html
AGILITY TRAINING Agility is recognized as a trainable skill. Essentially, it is a motor program activity trough neuromuscular conditioning, meaning ‘more repetition ensures better results’ as well as increases in the neural drive and reduction of neural inhibition [8]. The fundament of agility is the repetition and variety of the movement performed. The versatility in motor ability allows more skilled athletes to quickly pull off required sports movements. According to my knowledge there is a lack of optimal technical instructions, while research does not support any inclusive teaching models. Furthermore, the absence of an effective training program is the reason why several difficulties are experienced in the planning phase.
The higher the intensity and duration of the exercise, the more important fluid replacement strategies become and the more likely that sports drinks will have a useful contribution to sports performance and recovery, by also providing energy not just fluid. Athletes will be on nutritional plans which should include fluid replenishment, this will allow the athlete to train
According to the Mayo Clinic, “Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day” (Mayo Clinic, 2015). This statement should be motivating to read. The very simple task or working out can increase your health leading to a longer life. “Studies have shown that people who engage in the amount of exercise recommended
Exercising helps in many different ways such as gaining muscular strength and ability. A person's desire is to lose weight and have a perfect toned figure, but it also helps ease a lot of other conditions as well. Exercising is considered to be a mood booster. It helps improve self esteem and will lower depression. It will make a person a lot happier, and will help bring a positive reaction in the body. Physical activity is very important for obesity. It is really important for obese children or adults to get some form of exercise in their lives. It can be very beneficial for them and can help prevent long term illnesses. People that exercise on a daily basis do it because it helps them feel more positive about themselves and they will be more energized, motivated and focused for the day. It gives people an excessive amount of happiness.
Improving your mood and boosting your energy also comes from exercising. The physical activity activates different chemicals in your brain that makes you happier and more relaxed. When exercise is done regularly, it can also lead to making a person gain more self-esteem and being more confident in appearance. Also,...