Bodys temperature Essays

Bodys temperature Essays Bodys temperature Essay Bodys temperature Essay A warm-up should be specific to the activity that follows, so in the case of my training programme, the warm-up should be specifically related to tennis. It should include exercises that prepare the muscles to be used and activate the energy systems required for that particular.  The following stages should be followed in a warm-up;  1. The heart rate needs to be increased first, which increases the speed of oxygen delivery to the muscles as well as raising the bodys temperature. Cardiovascular exercise such as jogging will achieve this. 2. The athlete can perform some flexibility or stretching exercise as body temperature has been increased. It is essential that both static stretches and some calisthenic type activities are performed where the muscle is working over its full range.  3. The final stage of the warm-up should involve a sport-specific or skill related component where the neuro-muscular mechanisms related to the activity to follow are worked. For example, practising a serve or having a rally before the tennis match commences. Cool-down  Following the activity itself, a similar process must be followed in order to prevent any discomfort, such as sore muscles. It involves performing some light intensity exercise where heart rate remains elevated. The purpose is to keep metabolic activity high, and capillaries dilated, so that the oxygen can be circulated through the muscle tissue, removing and oxidising any lactic acid that remains. This will therefore prevent blood pooling in the veins that can cause dizziness if exercise is stopped abruptly. DOMS (Delayed Onset of Muscle Soreness) can also be limited as a result of the cool-down. DOMS is characterised by tender and painful muscles often experienced in the days after heavy exercise. Soreness occurs as a result of damage to muscle fibres and connective tissue surrounding the fibres. The muscle fibres will repair themselves within a few days, and so any soreness is only temporary. DOMS is most likely to occur following eccentric contraction and can result from weight training, plyometrics and even from walking down a steep hill. The final part of the cool down should involve a period of stretching exercises, which should hopefully facilitate and improve flexibility, as the muscles are very warm at this stage.  The principles of training  The principles of training are essentially the rules or laws that strengthen a training programme.  Specificity-  The law of specificity suggests that any training undertaken should be relevant ant and appropriate to the sport for which the individual is training for. As I have chosen the sport tennis, the training programme needs to be relevant in many ways. For example most of the training should be done on land. Land based training would be more beneficial than pool based training because the environment is appropriate to tennis. It is also important to relate the training to the predominantly used energy system. In tennis, the aerobic system is used more than the anaerobic system, and therefore most of the training should be aerobic related. In terms of muscle groups, specificity will be used by performing drills, exercises and weights, which replicate the action of various shots in tennis. For example triceps extensions could replicate the action of a tennis serve or smash.  Progressive overload  This principle considers how intense the training programme should be. In order for the body to improve in health related factors, the training should be at an intensity that is outside their comfort zone. This is where the individual will feel some discomfort or pain. If exercise takes place on a regular basis the bodys systems will adapt and start to cope with these stresses that have been imposed. In order for further improvements to occur, the intensity of the exercise will need to be gradually increased. This is called progression. Reversibility  Performance will deteriorate over time if training ceases or the intensity decreases for extended periods of time.  Overtraining  It is common to overtrain in the months leading up to a competition. If I were to increase training loads and frequency of training as high as possible in order to reach my greatest possible fitness levels for an improved performance then fatigue, loss of appetite, muscle tenderness, sleep disturbance and head colds could occur. To combat overtraining, I should have a long-lasting rest with training workloads reduced. The F.I.T.T. Regime  When designing my training programme it is important to include the F.I.T.T. Frequency of Training  This is how often the training will be performed. For my training programme, I will gradually build up the number of days that I will train on. This refers to the principle of progression. I will do aerobic training on most days, but more intense activities or anaerobic activities will be done sufficiently less times during the week, with a maximum of four days a week as after strength or speed work rest days are needed for the bodys tissues to repair themselves following high intensity work.