Tests to Increase Anaerobic Metabolism

Tests to Increase Anaerobic Metabolism The body uses anaerobic metabolism during exercise for energy without the use of oxygen. The body uses energy anaerobically only up to the first two minutes of exercise (Plowman Smith, 2011). The Wingate and Cunningham Faulkner test measure anaerobic metabolism in athletes. Soccer games at the professional level are approximately 90 minutes long, which requires a high amount of aerobic metabolism. However, soccer games have a constant change in intensity throughout a match. A soccer player may need to go from jogging to a spot to sprinting towards the ball or net. These short duration, high intensity plays in soccer will require the athlete to use anaerobic metabolism. Therefore, it would be beneficial for a soccer player to perform the Wingate or Cunningham Faulkner test to help increase their anaerobic metabolism. This would help the soccer players in game when they are trying to make a play or run after the ball. The most valid way to measure and improve anaerobic fitness in socc er players would be the Cunningham Faulkner test, not the Wingate test. The Wingate test only has a duration of 30 seconds, whereas the Cunningham Faulkner test goes on until complete exhaustion of the athlete. A duration of 30 seconds would not be enough to accurately measure a soccer players anaerobic metabolism. The Cunningham Faulkner will determine how long the athlete can go before reaching exhaustion and in response the body will adapt to improve anaerobic performance (Plowman Smith, 2011). With this in mind, soccer players should still highly train aerobically rather than anaerobically due to the amount of time they are playing. The protocol of laboratory 3 4s: Maximal exercise, testing consists of monitoring an individuals maximal oxygen uptake. This is achieved by attempting to get their heart rate to surpass their max rate, blood lactic acid reaching between 7.9-8.4mM, or reaching fatigue and failure to continue before reaching max. Data collected from maximal oxygen uptake is vital information that soccer players can use to better improve their performance during game time. Assessment is conducted using a treadmill or cycle ergometer. To tests for VO2 max it can be done both indirectly and directly. Direct testing constitutes the use of monitored exercises where an individual is hooked up to a tank and monitors to measure their aerobic capacity, oxygen intake and carbon dioxide output. The second way to measure VO2 max is through indirect testing. This is done without the aid of gas composition machinery, instead an individuals exercise VO2 max is determined using a formula where an approximation can be made. To measure VO2 max indirectly using a treadmill can be achieved by using the formula VO2 (mL/kg/min) = (0.2 x S) + (0.9 x S x G) + 3.5 mL/kg/min. This formula takes into considerations speed expressed as (S), body mass in (Kg) and Percentage grade as (G). The speed and treadmill elevation increases in increments per minute till fatigue or target heartrate is achieved. To measure VO2 max indirectly using a cycle ergometer can be achieve by using the formula VO2 (mL/kg/min) = 1.8[(work rate) / (BM)] + 3.5 mL/kg/min + 3.5 mL/kg/min. This formula takes into consideration body mass in (Kg), work rate in (Kgm/min) and 1 Watt is equivalent to (6 Kgm/min). The individual starts cycling at 25W at 70 to 100 RPM with the load increasing by 25W each minute. Once the athletes reaches their VO2 max, the data can be reviewed and determine if whether to increase the training volume or intensity to further improve their ability to take up oxygen throughout the body. Soccer players can especially benefit from VO2 max testing because games last the duration of 90 minutes, averaging running ten kilometers a game. Typical soccer games involve all sorts of physical activities from jogging, running, sprinting, kicking, ball handles and physical pushes which all require an explosive amount of energy. Soccer players endure high intense physiological strain seen especially in professional teams. In order for soccer players to compare with professional teams a great deal of training on aerobic capacity is needed (Castagna, Chamari, Stolen and Wisloff, 2012). The cycle ergometer and treadmill max VO2 test, effectively mimics the environment matched on the field in terms of running capacity. This ultimately gives the player an advantage to further train and enhance their ability to efficiently use oxygen throughout the body. Soccer players use both aerobic and anaerobic pathways, but most dominantly rely on the aerobic component of performance (Manna, Khanna, Dhara, 2010). Because the aerobic component of soccer players are more heavily relied on, the expected average Respiratory Quotient (RQ) or Respiratory Exchange Ratio (RER) would be approximately 0.7. An RQ/RER of 0.7 is optimal fat burning, so the fuel source that soccer players use are primarily fats (Plowman Smith, 2011). Wisloeff et al. (1998) argues that for soccer athletes, maximal oxygen uptake should be conveyed in relevance to body mass. Although soccer athletes are to obtain a body mass index (BMI) of normal range, body types and size can differ. Because body types can differ, a soccer athlete may be mesomorphic, endomorphic, ectomorphic, and body types play a factor in ones resting metabolic rate (RMR) (Hazir, 2010). In relation to body type, body size also contributes to RMR. Heat loss is greater when the bodys surface area is greater, so for smaller bodies, a higher RMR is needed to maintain body temperature (Plowman Smith, 2011). Factors such as body type/BMI, and body size are all contributors to a soccer athletes RMR. Age is also a contributor, but a decrease in RMR is usually seen around the age of 60 because this is an age in which a reduction in energy intake and volume of exercise is exhibited (Rachel, Van, Dinneno, Seal, Jones, 2001). It is not common for a soccer athlete to continue playing competitively at age 60, and so age is not a huge influence to RMR relating to young soccer athletes. As in many sports, an appropriate cardiovascular response is critical for soccer performance. The nature of training that soccer players complete enables the resulting increases in appropriate cardiovascular responses (Knobloch, 2009; Lovell, Midgley, Barrett, Carter, Small, 2013). Such responses include elevated stroke volume, heart rate and cardiac output. Soccer players are consistently shown to have a lower resting heart rate (Raven, Gettman, Pollock, Cooper, 1976), as well as better stroke volume values compared to other athletes (Hoff, 2005). Furthermore, athletes who play soccer are required to have better endurance training compared to athletes who play other sports, such as sprinters. As such, they are able to increase their stroke volume while retaining the ability to maintain a lower heart rate (Palatini, 1988). In turn, this leads to soccer players exhibiting more effective recovery rates; this also suggests a greater diastolic volume, contributing to the efficacy of the stroke volume (Tahir et al., 2015). The cardiovascular responses seen in elite level soccer players are also seen in recreational soccer players, albeit to a lower magnitude (Castagna et al., 2007). The aerobic requirements of the sport develops cardiovascular fitness. As such, anyone who participates will see the associated benefits. Additionally, similar results are seen in a wide range of participants independent of age, sex, and health status. This is crucially important in factors such as exercise prescription and lifestyle interventions because vulnerable groups of sedentary individuals would be able to improve their cardiovascular health and fitness while partaking in an activity they inherently enjoy (Lin et al., 2015). Soccer players are required to work at varying intensities during a game. Sometimes they are required to do this in environments that vary in temperature. As a result, hydration is very important, especially in a hot environment. A study, highlighted that there may be cause for concern of heat exhaustion, electrolyte loss, and dehydration in soccer players playing at any level (Shirreffs, Aragon-Vargas, Chamorro, Maughan, Serratosa Zachwieja, 2005). The researchers conducted a study where male soccer players sweat loss, solute loss and fluid replacement patterns are observed (Shirreffs et al., 2005). The players were all elite professionals; they were provided with their own water bottles that were weighed before and after their training session. The results showed that on average the players only had 45 ÂÂ ± 16% of their sweat loss replaced during the session. As a result, the players failed to completely replace the fluids that they had lost (Shirreffs et al., 2005). The perc ent dehydration of all the players ranged from 0.7% to 3.2% of body mass. With the majority of players having a percent dehydration higher than 1.0%, (Fig X). These levels of dehydration may be relatively low but they can have a negative impact on exercise and cognitive performance. At a level above 2% dehydration, cognitive function has shown to be adversely affected. A level of at least 1% is enough to have an impact on exercise performance (Shirreffs et al., 2005). An explanation for the decrease in performance is related to blood volume that is lost when a lot of sweat is lost. During exercise, it is important to maintain blood flow to the muscles and to the skin. The skin is then able to convect heat to the body surface. When there is difficulty meeting these requirements, the core temperature of the body rises (Shirreffs et al., 2005). This elevated core temperature then causes fatigue. Therefore, players that are not well hydrated will fatigue faster and as a result will not be able to perform as well. Muscle fatigue affects soccer players in a unique manner to other sports. Although muscle fatigue is common among players, it is unclear what the underlying mechanisms of fatigue are. In the later stages of activity, it is understood that fatigue results as muscle glycogen stores deplete. However, in the initial stages of exercise, soccer players are shown to have reductions in muscle pH to a lesser extent than athletes who participate in other sports (Bangsbo, Iaia, Krustrup, 2007). Additionally, the phosphocreatine systems remain elevated throughout the activity (Mohr, Krustrup, Bangsbo, 2005); as such, it takes longer for the dominant energy pathway in the muscles of a soccer player to transition from the phosphocreatine system to the anaerobic and aerobic glycolytic pathways (Bangsbo et al., 2007). Current research suggests that the periods of greatest muscle fatigue (thereby showing the greatest decline in athletic performance) occur at beginning of the second half of play, and towards the end of regulation (Mohr et al., 2005). This is widely attributed to the decrease in muscle temperature after the halftime break, and to depletion of glycogen stores at the end of play (Mohr et al., 2005). This is deemed a result of the effect of temperature on the rate of metabolic reactions within the working muscle, specifically ATP hydrolysis and regeneration (Ferretti, 1992). The recommendation for soccer players is to engage in low-intensity activity prior to the beginning of the second half to moderate the decrease in muscle temperature, and therefore maintain athletic performance throughout the game (Lovell et al., 2013; Mohr et al., 2005).

Pe Reflection

This semester has been great for me in terms of personal fitness. I have had the good fortune of having gym class and a foods class in the same semester. In combination I can stay fit and make healthy food choices which are key to being healthy. I am sure when I recap on my semester in PPL20 I will remember things I have learned, memorable moments, things that have really affected me as a person, some things that I did not enjoy and things I will remember in 5 years. There are a few things I have learned this semester in this class.I feel like the most things I have learned came from health class as we did not have a proper class to do units too in depth. I learned a lot about different drugs and their different names, short term effects, long term effects and legal status. We also learned about steroids and the different kinds of steroids. We also learned about a lot of different side effects and different dangers of steroids. I also learned about how to achieve success without ster oids. I also learned how to play badminton a lot better by placing the birdy away from the opponent on every hit and not hitting it in the middle.In the weight room I was able to apply what I learned from last year and from outside of school to be efficient in the weight room and finish lots of sets in a period of time. I felt pretty comfortable in most units that we studied. I think the biggest challenge for me was to play badminton because I am not really good at that sport. But I did feel like I really did improve a lot with the technique and where to place the birdie. I really enjoyed playing ringette and hockey because I do not play them often but I feel I should.I felt most comfortable in indoor sports that we did in class such as basketball, indoor soccer, and volleyball. I think I did well in those units because those were the sports I was most familiar with so it was easy to adjust to. I wish we could have gone more in depth in the rugby unit because I really do want to imp rove in the sport. I did have some difficulty in games of low organization because they would be usually sports or activities I have never played or heard of before so it would make it harder to adjust to the play style of the game. There were a few memorable moments throughout this semester in gym class.One memorable moment is when we had a lot of international students in our gym class and one of the Iraqi students got angry at Walter and said â€Å"You no good. † which is funny because didn’t know English well at the time. Other than that I do not think there were any other memorable moments during this semester in gym class. I think I have learned some things in this class that have affected me as a person. Most importantly something that really affected me as a person is that it is not how much you lift, it’s how you lift it is an important one since it will help me plenty when I am working out.Another important thing that has affected me is learning about what to do when working out. What I mean by that is to start with the bigger muscles and multi-joints first. It is going to save me lots of time on wasted workouts that do not work my body to their full potential. Another thing that has affected me as a person is understanding the true definition of character. Character is what people do when no one is watching, means that you shouldn’t act like one person when people around and then act like a completely different person when no one is watching. There were something’s that I did not enjoy while participating in this class.One thing for sure was basketball. I did not enjoy it because there was a large skill gap in out class so the good players were pretty much the only players that could touch the ball. I did not enjoy many of the games of low organization as I would much prefer to play sports I am familiar with but sometimes some of the games were fun. Sometimes I didn’t like badminton because it felt like we w ere playing it a lot during that month. There are a few things that I think that I will remember in 5 years. It all comes from the health unit we did at the end. I will definitely remember all the dangers of drugs.What I learned will help me make better decisions in the future. What we learned about steroids will also stick with me for a while. The dangers of steroids outweigh the benefits by a lot and it is not worth taking when you can be a natural athlete. In conclusion this semester has been great as I stated in my introduction. It has helped me become a better person and a better athlete. I will be able to use what I have learned this semester in class to assist me in next year’s gym class if I decide to take it and even to apply what I have learned to use from day to day.

Intrest throughout the three stories Essay

Sherlock Holmes is the main character in the story, as in all the Sherlock Holmes stories. He is a very proper and intelligent man with an extraordinary gift. He is Observant and analytical person and can obtain a large amount of information from a small amount of clues, which most others would overlook. From early on in the story Holmes does not hesitate to show off his detective skills when he meats Helen Stoner: â€Å"You have come in by train this morning, I see. I observe the second half of a return ticket in the palm of marks are perfectly fresh. There is no vehicle save a dog-cart which throws up mud in that way, and then only when you sit on the left-hand side of the driver†. This shows that Holmes considers these observations to be trivial, and that they do not stretch his talent whatsoever. Doctor Watson is Holmes’ assistant. He is a fully qualified doctor and so a clever man, but next to Holmes he often comes across as a clumsy, less intelligent person. This contrast makes Holmes and Watson an interesting duo to read about. Watson is used for occasional humour during the story. It is very apparent that Watson admires Holmes: â€Å"I had no keener pleasure than in following Holmes in his professional investigations and admiring his rapid deductions†. Finally, Conan-Doyle uses Watson to put forward questions and opinions, which the reader may be thinking of. Holmes never openly rejects these opinions, but nor does he accept them or answer Watson’s questions clearly. This creates red herrings, which ensure that the outcome of the story remains a mystery to the reader. Helen Stoner, the lady that has come to Holmes for help, is portrayed in this story as the ‘damsel in distress’. She is in desperate need of assistance and has no one else to turn to. Whilst Helen is trying to explain her predicament to Holmes, He is very calm and collective and does not let her tell the story in full immediately; he frequently asks for details or interrupts Helen. This keeps the reader interested because he or she is eager to learn the story. Holmes’ attitude towards Helen reflects the time the story was written in. Holmes is very sympathetic and gentlemanly towards Helen: â€Å"‘you must not fear,’ said he soothingly, bending forward and patting her forearm. ‘We shall soon set matters right, I have no doubt'†. Holmes is not being sexist in his assumption that Helen is helpless and afraid, he is merely showing the attitude towards women that was shared by most men at that time. Holmes knows that Helen needs help from someone who is reassuring and confident. Roylott is Helen’s stepfather. Roylott is an aggressive, violent character who threatens Holmes by bending his poker. Roylott is the prime suspect in the story for the reader, because the death of his stepdaughters would mean he would receive their inheritance. Throughout the story, Conan-Doyle gives several clues as to the outcome of the mystery. Firstly, when Helen is telling her story from the beginning, the reader learns that Roylott, who would inherit an amount of money in the case of the two sisters’ deaths, is a short-tempered, dangerous man who has a history of violence: â€Å"There was a series of disgraceful quarrels and brawls with anyone giving him the least offence†. These clues make Roylott the prime suspect for the death of Julia Stoner. Secondly, although it leaves many questions unanswered, Helen reveals that Julia’s last words were: â€Å"Helen! It was the band! The Speckled band! â€Å". It turns out that she was describing the snake that bit her. Finally, there are several important clues given in Helen’s bedroom, next to Roylott’s room, before the plot is unfolded. Above Helen’s bed, which is fixed to the floor, is a bell rope that does not work, and a ventilator. The ventilator is in a very strange place: the dividing wall between the two rooms. It turns out that these features were to allow the snake to get to Helen. Such clues were intended to intrigue the reader and hint to the reader, giving them a chance to work the mystery out for themselves. These clues are typical of the mystery genre. There are also several red herrings in the story, for example, the gypsies living in the grounds: â€Å"It must have been those wretched gypsies in the plantation†. These points are irrelevant but raise questions in the mind of the reader, making them want to read on. Conan-Doyle also uses tension to keep the reader interested. When Holmes and Watson are waiting for the snake to arrive in Helen’s room, they are in darkness and speak in whispers. Holmes makes it clear to Watson that they are in considerable danger and must not get caught. Conan-Doyle also uses language techniques such as shorter sentences to achieve this tension. At the end of the story, as was common in stories of this genre, Holmes gives an explanation of the crime for the benefit of the reader. ‘The Devil’s Foot’ is similar to ‘The Speckled Band’ in that from the start there is a character that we have reason to suspect: Mortimer. At first, Mortimer does not seem to be as vicious an enemy as Roylott, as was common in the time the story was written, but several clues unearthed by Holmes point the finger at him. The murder in this case is also similar to the murder in ‘The Speckled Band’. It is a very horrific and mysterious murder that some in the story believe to be of a supernatural nature. Murders like this were often present in stories of this time and genre and were designed to fascinate and shock the reader. Holmes, however, says: â€Å"if it is beyond this world then it is certainly beyond me†. This makes the reader believe that there must be a logical or scientific explanation. The crime is again solved by Holmes, who solves the mystery by noticing small clues and gathering information, in this case, noticing the link of combustible powder between the two rooms in which the murders took place. To support his idea of this powder being the cause of the deaths, Holmes puts his life on the line and tries it on himself. This eccentricity and willingness to go so far to solve a crime makes Holmes all the more interesting and unusual to the reader.

Mma Informative Speech - 936 Words

Shawn Fogleman Robin Roberts LA 111 November 1, 2010 The World’s Rising Sport Topic: Mixed Martial Arts General Purpose: To inform Specific Purpose: To inform the audience on how mixed martial arts started, the rules, and the organization involved in it. Intro: * If you’re like me in high school I loved watching a good fight happen right in front of me. * But at the end of the fight the students would always get into trouble and usually so would the people who basically egged it on. * Well why go through all of that if you can just watch people fight each other all the time in mixed martial arts or MMA. * I myself love to watch this sport and love to watch it become one of the most popular sports worldwide. *†¦show more content†¦B. But not all fighters get to start in the UFC. 1. Though there are a lot of different organizations some of the other big name ones are PRIDE, Cage Rage, WEC, and Strikeforce. 2. Even though UFC basically owns PRIDE and WEC now they still used to be major fighting organizations. C. As you can see the one main one associated with MMA is the UFC. Conclusion: * Mixed Martial Arts is a very entertaining sport which I love to watch. * Every single day I get on the UFC website to make sure I remember when all of the big fights are so that I can watch them. * Even though MMA might be a very physical and bloody sport that shouldn’t keep you from wanting to watch it and be a part of it. * After learning some of the history, some of the major rules, and the organizations associated with MMA I hope that you will be watching my favorite fighter George St. Pierre defend his title on December 11, 2010. Works Cited Dunn, James. The History of Mixed Martial Arts. (2007): n. pag. Web. 1 Nov 2010. http://ezinearticles.com/?The-History-of-Mixed-Martial-Arts-(MMA)amp;id=651615 Sack, Dave. The MMA Minute – Major MMA Organizations . Hijinks Inc.. N.p., 13 August 2010. Web. 1 Nov 2010. http://hijinksinc.com/2010/08/13/the-mma-minute-major-mma-organizations-non-ufc/ Unified Rules of MMA . MMA Fighting. MMA Fighting.com, 4 july 2008. Web. 1 Nov 2010.