Training for Fitness and Sport - Research Paper Example

Part Training for fitness and sport Part Background of study In the field of athletics the pressure to perform beyond the limits set requires theathlete to challenge their performance limits, and to improve their performance records continually. Increasing performance level is mainly determined by the athlete’s exceptional fitness levels and combining them with effective techniques.1 In an effort to offer their best throughout the training process and during performance sessions, knowledge, information and experience are combined with the athlete’s information, which helps the team to develop training programs that are effective. In the case of a sprinter, fitness refers to the level of adaptation to, and their capability to perform in their sport.2 Through this paper, the author will explore the components of fitness that are most important to a sprinter, and also propose the ways in which the principles of training can be employed to develop their fitness. The components of fitness for a sprinter Endurance Endurance refers to the athlete’s ability to perform demanding exercises or work over a given duration. This component is very important to the athlete, because it allows them not to suffer from fatigue, and to perform while under its effects. Among the different components of fitness, endurance is foundational, because without it, it becomes impossible for the athlete to repeat the training exercises that are targeted at developing the other components of fitness.3 This component of fitness is very important to the athlete, because it provides the foundation for quality performance, especially during the cases where the athlete is required to perform for extended periods of time. Some of the training programs used to develop the endurance of an athlete include continuous, intensive or continuous tempo training. The benefits of endurance training include that improves the recovery of the athlete after high-intensity performance and in lowering their levels of fatigue. Developing this area of fitness is very important, as it improves the working of the cardio-respiratory and the cardiovascular systems of the athlete.4 For example, due to endurance training, the body’s ability to absorb oxygen is improved, as a result of the improved health of the cardiovascular system. This shows that endurance is probably one of the most important components of fitness for the sprinter, because it is the determining factor for effective performance in almost all other areas. Speed Speed fitness refers to the athlete’s ability to move or run fast. This component of fitness is very important to the sprinter, because it determines the rate at which they can move along the track. Speed fitness determines the rates at which the legs, muscles and other body parts like the hands can move, allowing them to move at a faster speed. Further, speed fitness is not only related to the rate at which the athlete can move along the track, but also a determinant in their level of acceleration, from a stationary state or a given speed of movement, which is instrumental to success in athletics. This component of fitness also influences the athlete’s ability to attain a maximum speed, and the ability to maintain a given speed, whether under fatigue or non-fatigued conditions. In the case of the sprinter, speed is the most important component of fitness, but it is important to note that it is directly influenced by endurance, power and strength levels.5 Strength Strength fitness refers to the capacity of the body in exerting force, and it is important to an athlete, because it gives the functional power to exert the force needed for movement during training and in competitions. By possessing higher levels of strength, the efficiency of muscles is improved, and that makes muscle responsiveness better, according to the signals relayed by the nervous system. Strength fitness is particularly important to an athlete, during the beginning and at the end of the race.6 At the beginning of a race, strength is crucial in getting the athlete started and pushing them to the speed needed for the given competition or race. The strength fitness of the athlete is also very important during the end of a race, because it allows them to maintain their speed and form during a race and towards the end, after they have started getting exhausted. In the case of a sprinter, strength fitness is very important for the legs. The strength fitness of these muscles is very important, because it allows the sprinter to drive strong and to stride long all-through the race. Flexibility Flexibility refers to an athlete’s ability to do manipulative joint movements, through a variety of motions. The natural disposition for joint movements depends on the athlete’s placement of ligaments, tendons, muscles and connective tissues. Flexibility is very important to the athlete, because restricted flexibility can limit the techniques that the athlete can use, which would hamper their performance. Insufficient levels of flexibility can limit the endurance and the speed levels that the athlete can attain, mainly because the lack of sufficient flexibility will require their muscles to work harder.7 The athlete will need to work harder than in the case that they were more flexible, mainly because they will need to work harder to make longer strides. Flexibility fitness is very important to an athlete, because it maintains and improves the motion ranges available to them, reduces the soreness experienced after training or competing in races and reduces the stiffness of their joints. The importance of flexibility fitness to an athlete also include that it reduces their risk of developing injuries; it improves their performance levels and also improves their speed and levels of mobility. For a professionally performing sprinter, flexibility fitness is important in improving their performance potential, due to its effect of lengthening the muscles, which improves the flexibility of the associated joints. Applying the principles of training to develop the fitness of an athlete Background to the principles of developing fitness under the guidance of the principles of training The physiological side of an athlete’s training is very important to their training. Unfortunately, the physiological impact and the conditioning of training can not be addressed as a stand-alone area, because many other factors influence the effectiveness of the athlete’s physical and psychological preparedness.8 From the study of the schedule of a performance-level athlete’s level, it was found that training takes less time than other activities; the effectiveness of the training program is likely to influence of be influenced by the other factors and activities. Time distribution of an average athlete during an average day During the time that the athlete is not training, they engage in other activities, including attending school or work, sleeping, studying or working at home, eating, travelling and attending to personal hygiene needs. Taking into account that all the activities require energy from the athlete, it is important to advice them on the ways of prioritising on their athletic and non-athletic activities.9 The non-athletic activities of the athlete need to be planned and prioritized, because failing to do so will make the training sessions just another burden to them. Further, the lack of prioritizing may force them to engage in the training activities either very late or very early, which may force them to scale-down their engagement in training or stop the training program totally.10 In the case of the sprinter under study, their training is for performance in competitions, therefore their training calls for high-intensity training, so that they can surpass the performance of other competitors. The exercises to be incorporated into the sprinter’s training include jump squats, which are taken to increase the sprinter’s leg power. The second exercise is the barbell overhead press, which is designed to increase explosiveness and the overall strength of the body. The third exercise is the box jump exercise, which is designed to increase the race-starting burst of the athlete. The fourth exercise to be incorporated is parachute sprinting, which is designed to increase the power of gaining and maintaining speed easily. The fifth exercise to be incorporated into the training is stretching exercises, and these are designed to increase the flexibility of the sprinter.11 The principle of overload The principle of overload is very applicable to the training needs of the athlete, mainly because he is supposed to improve his levels of performance with time. For that reason, the specialised training program will focus on the exercises that will increase his explosiveness, power, strength, and the flexibility of the sprinter. Towards increasing the fitness levels of the sprinter, the coaching specialist will require him to train in an incremental style, where the training intensity of any exercise will be longer day after day.12 For example, during the parachute sprinting, the sprinter is currently training using a chute producing a resistance of 15 pounds, and in the next two weeks they will be using a bigger one, which exerts 30 pounds of resistance. Apart from changing the size of the chute, the coach will require them to train for five minutes longer than they did the previous day. Increasing the training loads will make the body to fatigue to a level which is higher than that of an average sprinter, but there is also the disadvantage that harder training requires longer rest times. During the resting period, the body recovers and the fitness level of the sprinter increase.13 The principle of reversibility Increasing the training ratio for the sprinter, where the training load used and the recovery phases are longer, the performance levels of the sprinter will be increased. Following the intensification of the training system, the overcompensation of the body leads to an increase in the fitness level of the sprinter, and that will make their levels of fitness to increase. After the body adapts to the new training load and needs, adaptation ends. This will be achieved through increasing the time used for a given exercise, increasing the speed of repetitions, using heavier weights or bigger chutes and reducing the recovery times. The principle of specificity This principle will be incorporated into the training model, with the aim of increasing the fitness levels of the sprinter. This will be attained through administering training loads and durations that are specific to the events for which the athlete is training for, so as to guarantee an increase in performance. For example, in preparation for a marathon race for next month, the coach will subject the sprinter to endurance training, which will increase their levels of performance. During the training for shorter races, the training is usually more oriented towards strength training. However, specific training exercises will be complemented using general training programs, because these improve the sprinter’s ability to meet specific training standards.14 The principle of Individualism All sports people respond to training in varied ways, depending on their age, gender, developmental age, heredity and past training history. In the case of the sprinter, the training schedules and specifications are changed continually, in response to their changing training needs. For example, during a time when they are not competing, the sprinter is only trained on general training programs, so as to maintain his level of fitness.15 The Principle of Variety During periods of intense training, the coach will often recommend training using different facilities, training under different conditions and incorporating other people into the training. For example, in the place of chute training, running inside a pool is a good alternative, and it is also mentally refreshing, which improves the cooperation and the training attitude of the sprinter.16 The Principle of active involvement Over the years as trainers, it has been found that cooperative working between the coach and the athlete improves the outcomes of the training program. This is done through encouraging them to remain active and participatory; to engage creativity, to take responsibility for actions and to remain open to engagement and discussion. The Principle of rest In sports training, it is universally agreed that an athlete needs to rest for a longer time than non-athletes (8 to 10 hours). The resting time is needed by the body, so that it can recuperate sufficiently; so that the athlete can perform well during future training sessions. Towards meeting this condition, the sprinter is allowed at least 8 hours of sleep, and his schedule is reviewed together with the coach. Reference List Ehrman, Jonathan. (ed.), ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 6th ed. (Philadelphia, PA: Lippincott Williams & Wilkins, 2010). McArdle, William., Katch, Frank., & Katch Victor, Exercise Physiology, Energy, Nutrition, and Human Performance, 6th ed. (Baltimore, MD: Lippincott Williams & Wilkins; 2007). McMurray, Robert. Concepts in Fitness Programming. (Boca Rataon, FL: CRC Press, 1999). Stone, Michael., Stone, Meg., Sands, William, and Sands, Bill. Principles and Practice of Resistance Training, 1 edition. (Champaign, Ill: Human Kinetics, 2007). Thompson, Walter. (ed), ACSM’s Guidelines for Exercise Testing and Prescription, 8th ed. (Philadelphia, PA: Lippincott Williams & Wilkins; 2010). Read More