PNF Stretching

Proprioceptive Neuromuscular Facilitation is more commonly known by the acronym PNF. The main purpose of PNF stretching is to promote or hasten the response of a neuromuscular mechanism through stimulation of the proprioceptors. PNF is mainly used to help strengthen and increase flexibility of any muscle in the body for sport competition or everyday use.
These exercises also increase range of motion of a joint due to the increase in flexibility. This is done by using a combination of static passive stretching and isometric stretching. The agonist and the antagonist muscle groups of the specific area are alternately contracted and relaxed in order to achieve the benefits of this type of stretching.
PNF stretching takes advantage of the sudden increase in elasticity of the muscle and increased range of motion by using the short amount of time immediately following the isometric contraction to gain a slightly further amount of stretch. Along with the previously mentioned goals of PNF stretching are many more benefits such as the use of PNF to facilitate rehabilitation of an injured area.
Flexibility is used to establish a functional range of motion before proceeding to resistive exercises. Also, PNF stretching can help prevent injury or re-injury and can provide a good warm-up for upcoming exercises.
PNF was initially developed as a method of rehabilitating stroke patients. Physical therapists were then the first to use PNF for treating patients with various types of neuromuscular paralysis. Today, PNF stretching is the fastest and most effective method known to increase static-passive flexibility.

Plyometric Training

We did a number of different Exercises such as on picture one numbers: 7 and 12

Picture Two:  Everything

is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system.

Assignment 1

The sport I have choose is Boxing.
Boxing is a combat sport and martial art when two people fight with there fists. There are four ways to win in boxing: knockout, technical knockout, judge points decision, disqualification: if the opponent is knocked out and unable to get up before the the count down (ten seconds) is called a knockout or KO or if the opponent is injured this is called a Technical knockout or TKO.

In Boxing you need:                                                                                                                                   Health Related Components of Fitness such as:

• Cardio vasculaer (CV) Endurance: This is the most important Health Related Component because you need it to carry on to beat you're opponent. 
• Muscular Strength: You my need this for hard Punches. 
• Flexibility: You have to be flexible to dodge punches    

Skill Related Components of Fitness:

• Speed: you need speed to hit the other person before you get hit, the faster you are the less chance you're going to be hit. You also need speed when dodging.
• Agility: You need this if your opponent punches you, you can dodge it without losing balance. 
• Power: This is very important in boxing because you need power for punching. 
  
  Exercise

Press ups: when you do a press ups, youre back should be straight and hands shoulder width apart, then  extend your arms then put your arms straight to go back up stay there for two seconds and repeat.

Part 2

Power: Rocky Marciano was the most powerful boxer because he was found to carry the same amount of energy needed to spot lift a 1000 pounds 1ft into the air.

Speed: The fastest and most powerful heavyweight was Mike Tyson.    

Assignment 2.1

Lifestyle factor that can affect a sports performer

Stress:

• Media because the Media tells people about whats happened to people in the last week and it will bring them down, they also change the story so it sounds more interesting and they don't just talk about sport they talk about there personal life's as well
• Fans because you may lose fan if you don't succeed.
• Sponsors because you could lose you're sponsors

Smoking:

• Bad for you're health

exercise:

• You need to exercise for stamina 

Alcohol:

•  Not good for you're health and could get hang overs.

Sleep:

• Sleep is needed for the body to recuperate.
• Sleep is needed for growth and development
• Sleep affects metabolism
• Sleep affects our ability to perform
• Sleep influences our ability to learn and our memory
• Sleep affects mood

Diet

a healty diet makes a sports performer

"Get Comfortable with the Uncomfortable"

Interval Training

Today we did Interval Training, Periods of High Intensity work(150m 8 Times) with Specific rest Periods (45 Sec).

Anaerobic Work = Lactic Acid

Components Of Fitness.

1. Speed- The ability to move over a distance in a short amount of time.

2. 'Agility- The ability to change body position quickly without losing balance.'

3. Static Balance- The ability of stability whilst unmoving.

4. Dynamic Balance- The ability stability whilst moving.

5. Coordination- The ability to combine motions to complete a task with accuracy.

6. Reaction Time- The time taken to respond to a motion.

7. 'Muscular Power- The combination of strength and speed.'

8. Flexibility- The range of movement at the joints.

9. Muscular Endurance- The ability of the muscles to maintain continuous force over a period of time.

10. 'Muscular Strength- The ability of the muscles to exert a single maximal force to overcome resistance.'

11. Body Composition- Body fat to body ratio.