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experience as an
MIDDLE DISTANCE RUNNING300 METRES TRAINING
VO2MAX FROM A ONE MILE JOG SARGENT JUMP TEST OR VERTICAL JUMP TESTCOOPER TEST
HALF MARATHON TRAINING PROGRAM STANDING LONG JUMP TEST VO2MAX CALCULATED FROM A RACE RESULT ILLINOIS AGILITY RUN TEST BRIANMAC SPORTS COACHA-Z PAGE INDEXARTICLE LIBRARYANATOMY & PHYSIOLOGYCOACHINGFITNESS DEVELOPMENT BrianMac is a Level 4 Performance Coach with British Athletics, the Uk's National Governing body for Track and Field Athletics. Brian has 40+ years experience as an endurance athlete competing over distances from 5k to 50k on the roads, fells and mountains. He has 30+ years ofexperience as an
MIDDLE DISTANCE RUNNING300 METRES TRAINING
VO2MAX FROM A ONE MILE JOG SARGENT JUMP TEST OR VERTICAL JUMP TESTCOOPER TEST
HALF MARATHON TRAINING PROGRAM STANDING LONG JUMP TEST VO2MAX CALCULATED FROM A RACE RESULT ILLINOIS AGILITY RUN TEST PERFORMANCE EVALUATION TESTS Performance is an assessment of how well a task is executed, and the success of a training program depends on satisfying the performance aims associated with it. In constructing tests, it is vital to make sure that they measure the factors required to be tested, and are thus objective rather than YOUR IDEAL WEIGHT AND BODY MASS INDEX An alternative way of gauging your weight is calculating your Body Mass Index (BMI). To determine your BMI divide your weight in kilograms by your height in metres squared. BMI = Weight in Kg ÷ Height in metres ∧2 This measurement's normal, acceptable range is 20.1 to 25.0 for men and 18.7 to 23 1500 METRES TRAINING 1500 metres Training Program. The following is an example of a 1500 metre training program (phase 2) for a senior athlete. Before starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's discretion and risk.KOSMIN TEST
This test requires the athlete to complete a series of one-minute runs at maximum speed. 800m Test. The athlete warms up for 10 minutes. The assistant gives the command “GO” and starts the stopwatch. The athlete runs as fast as possible for one-minute. The assistant marks the point where the athlete reached after one minute and records the VO2MAX CALCULATED FROM A RACE RESULT Using the result of a race (>1.5 km), it is possible to predict your VO 2 max score (Daniels 2005) . For an estimate of your VO 2 max enter the race distance, your time and then select the 'Calculate' button. Analysis of the test result compares it with the athlete's previous results for thisSQUATS TEST
How to conduct the test. This test requires the athlete to complete as many squats as possible with no rest. The athlete warms up for 10 minutes. The athlete stands in front of a chair, facing away from it, with their feet shoulder-width apart. The athlete squats down lightly touching the chair with their backside before standing back up andTEMPORARY BUILDINGS
Jacob Thompson provides an overview of the use of temporary buildings in the sports industry. Temporary buildings are now becoming a norm. As a result, people are slowly shifting away from traditional brick-and-mortar structures. For one, the temporary structures offerplenty of
TASK AND EGO ORIENTATION IN SPORT QUESTIONNAIRE TEOSQ. The Task and Ego Orientation in Sports Questionnaire (TEOSQ) (Duda 1989) can be used to assess whether an individual defines success in a sporting context as "task orientated" or "ego orientated". Required Resources. To conduct this test, you will require: Copy of the Questionnaire GRIP STRENGTH DYNAMOMETER TEST Assessment. Clerke (2005) conducted a study which examined the impact of the shape of the hand (as relatively long, average, or square-shaped) on maximal voluntary isometric grip strength in a group of healthy male and female teenagers aged 13 to 17 years. The following are national norms for this test for 16 to 19-year olds.(Davis 2000).
GLUTEAL MUSCLES, PSOAS AND PIRIFORMIS Liebenson (2006) states that if a lack of coordination is seen when walking backwards, it indicates the weak gluteus maximus. What causes weak or inhibited gluteal muscles? If you spend long periods sitting in a chair, then the front of the hips (hip flexors - psoas) become short and tight, while the back of the hips (gluteal muscles) becomelong and weak.
BRIANMAC SPORTS COACHA-Z PAGE INDEXARTICLE LIBRARYANATOMY & PHYSIOLOGYCOACHINGFITNESS DEVELOPMENT BrianMac is a Level 4 Performance Coach with British Athletics, the Uk's National Governing body for Track and Field Athletics. Brian has 40+ years experience as an endurance athlete competing over distances from 5k to 50k on the roads, fells and mountains. He has 30+ years ofexperience as an
MIDDLE DISTANCE RUNNING300 METRES TRAINING
VO2MAX FROM A ONE MILE JOG SARGENT JUMP TEST OR VERTICAL JUMP TEST STANDING LONG JUMP TEST HALF MARATHON TRAINING PROGRAM ILLINOIS AGILITY RUN TEST VO2MAX CALCULATED FROM A RACE RESULT AAA TRACK AND FIELD STANDARDS AAA Track & Field Standards. Each year the AAA compile track and field standards that are published in the public domain. The event standards are based on performances over previous years so that the top 7.5% of performances would meet a grade 1 standard, the top 15% a grade 2, the top 30% a grade 3 and the top 65% a grade 4. BRIANMAC SPORTS COACHA-Z PAGE INDEXARTICLE LIBRARYANATOMY & PHYSIOLOGYCOACHINGFITNESS DEVELOPMENT BrianMac is a Level 4 Performance Coach with British Athletics, the Uk's National Governing body for Track and Field Athletics. Brian has 40+ years experience as an endurance athlete competing over distances from 5k to 50k on the roads, fells and mountains. He has 30+ years ofexperience as an
MIDDLE DISTANCE RUNNING300 METRES TRAINING
VO2MAX FROM A ONE MILE JOG SARGENT JUMP TEST OR VERTICAL JUMP TEST STANDING LONG JUMP TEST HALF MARATHON TRAINING PROGRAM ILLINOIS AGILITY RUN TEST VO2MAX CALCULATED FROM A RACE RESULT AAA TRACK AND FIELD STANDARDS AAA Track & Field Standards. Each year the AAA compile track and field standards that are published in the public domain. The event standards are based on performances over previous years so that the top 7.5% of performances would meet a grade 1 standard, the top 15% a grade 2, the top 30% a grade 3 and the top 65% a grade 4. PERFORMANCE EVALUATION TESTS Performance is an assessment of how well a task is executed, and the success of a training program depends on satisfying the performance aims associated with it. In constructing tests, it is vital to make sure that they measure the factors required to be tested, and are thus objective rather than YOUR IDEAL WEIGHT AND BODY MASS INDEX An alternative way of gauging your weight is calculating your Body Mass Index (BMI). To determine your BMI divide your weight in kilograms by your height in metres squared. BMI = Weight in Kg ÷ Height in metres ∧2 This measurement's normal, acceptable range is 20.1 to 25.0 for men and 18.7 to 23KOSMIN TEST
Kosmin Test. Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made.In the analysis, we need to bear in mind the factors that may influence the results.. ObjectivesSQUATS TEST
Squats Test. Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made.In the analysis, we need to bear in mind the factors that may influence the results.. Objective 1500 METRES TRAINING 1500 metres Training Program. The following is an example of a 1500 metre training program (phase 2) for a senior athlete. Before starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. VO2MAX CALCULATED FROM A RACE RESULT Using the result of a race (>1.5 km), it is possible to predict your VO 2 max score (Daniels 2005) . For an estimate of your VO 2 max enter the race distance, your time and then select the 'Calculate' button. Analysis of the test result compares it with the athlete's previous results for thisTEMPORARY BUILDINGS
Jacob Thompson provides an overview of the use of temporary buildings in the sports industry. Temporary buildings are now becoming a norm. As a result, people are slowly shifting away from traditional brick-and-mortar structures. For one, the temporary structures offerplenty of
TASK AND EGO ORIENTATION IN SPORT QUESTIONNAIRE TEOSQ. The Task and Ego Orientation in Sports Questionnaire (TEOSQ) (Duda 1989) can be used to assess whether an individual defines success in a sporting context as "task orientated" or "ego orientated". Required Resources. To conduct this test, you will require: Copy of the Questionnaire GRIP STRENGTH DYNAMOMETER TEST Assessment. Clerke (2005) conducted a study which examined the impact of the shape of the hand (as relatively long, average, or square-shaped) on maximal voluntary isometric grip strength in a group of healthy male and female teenagers aged 13 to 17 years. The following are national norms for this test for 16 to 19-year olds.(Davis 2000).
GLUTEAL MUSCLES, PSOAS AND PIRIFORMIS Liebenson (2006) states that if a lack of coordination is seen when walking backwards, it indicates the weak gluteus maximus. What causes weak or inhibited gluteal muscles? If you spend long periods sitting in a chair, then the front of the hips (hip flexors - psoas) become short and tight, while the back of the hips (gluteal muscles) becomelong and weak.
OK
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Who is "BrianMac Sports Coach"? BrianMac is a Level 4 Performance Coach with British Athletics, the Uk's National Governing body for Track and Field Athletics. Brian has 40+ years experience as an endurance athlete competing over distances from 5k to 50k on the roads, fells and mountains. He has 30+ years of experience as an athletics coach helping sprinters and combined event athletes achieve their aims and objectives. He has worked with the publishers of Peak Performance writing a monthly newsletter on "Successful Coaching" and severaltraining books.
Brian's aim with the site is to provide information for athletes, fitness enthusiasts, sports science students and sports coaches on the many topics relating to athletic development, exercise physiology and successful coaching. Since its conception in 1997, the site now has over a thousand pages thanks to contributions from coaches and athletes around the world. To find your topic of interest on the website you can use the menu options to the left, browse the A»Z Page index which provides an alphabetical list of most of the pages on the website, or you can use the Site Search Facility .Conditioning
One of the sports world's misconceptions is that a sports person gets in shape by just playing or taking part in his/her chosen sport. If a stationary level of performance, consistent ability in executing a few limited skills is your goal, then engaging only in your sport will keep you there. However, if you want the utmost efficiency, consistent improvement, and balanced abilities, sportsmen and women must participate in year-round conditioning programs. The bottom line in sports conditioning and fitness training is stress, not mental stress, but adaptive body stress. Sportsmen and women must put their bodies under a certain amount of stress (overload) to increase physical capabilities. You have to move outside your comfort zone if you wish to improve your fitness level. Read the rest of this articleHeart Rate Zones
Heart rate training zones are calculated by considering your maximum heart rate (HRmax) and your resting heart rate (HRrest).The zones are:
* Energy Efficient or Recovery (60-70%)* Aerobic (70-80%),
* Anaerobic (80-90%) * Red Line (90-100%) Within each training zone, subtle physiological effects enhance yourfitness.
Read the rest of this articleIdeal Weight & BMI
Maximum Heart Rate
A method of determining if you have an ideal body weight is to calculate your Body Mass Index (BMI). To calculate your BMI divide your weight in kilograms by your height in metres squared (weight ÷ height²). This measurement's acceptable range is 20.1 to 25.0 for men and 18.7 to 23.8 for women. A more accurate assessment of your ideal weight considers your bodycomposition.
Athletes who use a heart rate monitor as a training aid need to identify their actual maximum heart rate to determine their appropriate training zones. Maximum heart rate (HRmax) can be determined by undertaking a maximum heart rate stress test which, although relatively short, does require you to push your body and your heart to the very limit. It can also be predicted using a formula, but the variation in actual HRmax will lie within a range of plus or minus20 beats/minute.
Read the rest of this article Read the rest of this articleEnergy Pathways
Energy production is both time and intensity related. Running at a very high-intensity, as in sprinting, means that an athlete can operate effectively for only a short period. Running at a low-intensity, as in gentle jogging, means that an athlete can sustain activity for a long period. The training introduces another variable, and the sprinter who uses sound training principles can run at a high intensity for longer periods. Similarly, the endurance athlete who uses sound training methods can sustain higher intensities during a set period. There is a relationship between exercise intensity and the energy source. So what are they? Read the rest of this articlePlyometrics
Speed and strength are integral components of fitness found in varying degrees in virtually all athletic movements. Put the combination of speed and strength is power. Throughout this century and no doubt long before, jumping, bounding, and hopping exercises have been used in various ways to enhance athletic performance. This distinct method of training for power or explosiveness has been termed plyometrics in recent years. So what are some examples of plyometricexercises?
Read the rest of this articleFlexibility
Muscle Types
Flexibility, mobility, and suppleness mean the range of limb movement around joints. In any action, there are two groups of muscles at work. There are the agonistic muscles which cause the action to take place. Opposing the movement and determining the amount of flexibility are the antagonistic muscles. Flexibility plays an integral part in the preparation of athletes by developing a range of motion to allow technical development and assisting in preventing injury. The various stretching techniques may be grouped as Static, Ballistic, Dynamic, Active, Passive, Isometric and Assisted. Muscle tissue has four main properties: Excitability (ability to respond to stimuli), Contractibility (ability to contract), Extensibility (the capacity to be stretched without tearing) and Elasticity (ability to return to its natural shape). Based on specific structural and functional characteristics, muscle tissue is classified into three types: cardiac, smooth and skeletal. Fascia is the soft tissue component of the connective tissue system. It interpenetrates and surrounds muscles, bones, organs, nerves, blood vessels and other structures. Fascia is an uninterrupted, three-dimensional web of tissue that extends from head to toe, from front to back, from interior to exterior Read the rest of this article Read the rest of this articleSports Psychology
The increased stress of competitions can cause athletes to react both physically and mentally to affect their performance abilities negatively. They may become tense, their heart rates race, they break into a cold sweat, worry about the outcome of the competition, they find it hard to concentrate on the task at hand. This has led coaches & athletes to take an increasing interest in the field of sports psychology and in particular in the area of competitive anxiety. That interest has focused on techniques that athletes can use in the competitive situation to maintain control and optimise their performance. So what are these techniques? Read the rest of this articleSpeed Training
Speed is the quickness of movement of a limb, e.g. the legs of a runner or the shot putter's arm. of every sport and can be expressed as any one of, or combination of, the following: maximum speed, elastic strength (power) and speed endurance. The two factors that affect speed are stride length and strike rate. Speed endurance is used to develop the coordination of muscle contraction. Repetition methods are used with a high number of sets, a low number of repetitions per set and intensity higher than 85% with distances covered from 60% to 120% of the racing distance. Read the rest of this articleEndurance Training
Running Economy
The types of endurance are aerobic endurance, anaerobic endurance, speed endurance and strength endurance. A sound basis of aerobic endurance is fundamental for all events. During anaerobic work, involving maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on the stored reserves of fuel. The muscles, being starved of oxygen, take the body into a state known as oxygen debt. What are the other forms of endurance? In many sports, speed is an important attribute, and ways to improve speed are constantly sought after. To improve speed, you need to increase the stride length or strike rate. Many athletes and coaches initially concentrate on improving stride length to find that both strike rate and speed decrease. It is more effective to work on strike rate because this increases the leg muscles' power, which in turn increases stride length. Does breathing have an impact on runningeconomy?
Read the rest of this article Read the rest of this article -------------------------Top of Page
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