Games candidate Essay Example for Free

Games candidate Essay I begin my warm up by doing a gentle jog for approximately 3 minutes ( more if necessary) to increase my heart rate to around 120 beats per minute (bpm)  Then I do a lap of the pitch alternating forward and backwards jogging.  I then do a width of the pitch doing side steps.  Afterwards I will do a few ball skills to get my focus.  Stretches  Ankles: Loosen my ankles by lifting my right leg and rotating my foot clockwise and then anticlockwise for several seconds. Repeat with the left leg. Calves: Keeping my right foot firmly straight on the ground, take a stride forward with my left leg and bend my left knee. Repeat with left leg.  Stomach: lie down with my hands by my shoulders in the press-up position. Raise waist off the ground using my stomach muscles, and repeat several times. Stand up straight with your legs apart and muscles relaxed. Put your hands on your hips, and swing clockwise with your hips in a circular motion. Repeat going anticlockwise.  Shoulders: Bring arms behind my back, keeping them together, and stretch backward. Neck: turn chin to left shoulder hold 8 secs, right shoulder hold 8 secs, upwards hold 8 secs downwards for 5 secs.  Arms: place hands together fingers entwined and stretch forward  Hamstrings: Both feet flat on floor. Left knee bent, right knee straight in front. Lift toes upwards. Repeat with alternate legs.  Groin: Legs shoulder width apart horizontally bend left leg and lean to the left repeat with the left leg  After my exercises have been completed I need to warm down because our muscles can only cope with so much exercise in a period of time. If our muscles are vigorously worked they suffer an oxygen debt; if they are not given time to recover then an injury may occur. There may be a collection of lactic acid which a cool down can wear off; the lactic acid would be from the anaerobic training For my warm down I will do a 2-3 minute light jog and then 5 10 mins of stretching paying special attention to muscles used. (Repeat warm up however taking more time) Completing static stretches will help in improving my variety of movement.  APPROPRIATENESS OF CHOSEN EXERCISES  As football requires all of the leg muscles to be strong I decided to work specifically on them. All of my exercises work the leg muscles accordingly ensuring that they all have the adequate amount of stress inflicted upon them. The bike and the rowing machine is a race against the clock to do as many reps as possible, therefore will increase my speed and also my strength in all of my leg muscles: especially my quadriceps. The rowing and static stretches will help me increase my power in order to apply it to various areas of football. Flexibility is increased by dynamic stretches; more flexibility means more movement at the hip joint so therefore more power behind the ball when kicked. More flexibility could reduce the risk of pulling ligaments and tendons. The exercises will strengthen my muscles in order to fight off muscle fatigue and lactic acid. I chose to perform the distance run as I knew that my main area of weakness was my stamina. From my pre-test scores I could easily see that my bleep test score was very low; in comparison to what I thought I was able to achieve.  I thought that with a football match lasting 70 mins this season and me only just managing to last the full match, I would struggle next season when the time increases by a further 10 mins. As football demands both aerobic and anaerobic capacity I thought that doing a distance run, would help me improve both: as both require an athlete to sprint powerfully; recover quickly then sprint powerfully again; because of this I knew my breathing would generally improve.  My post tests scores are clear evidence that both my aerobic and anaerobic capacity improved: my bleep test especially showed this as I improved from 5.5 to 6.2.