Exercise Delivery - Assessment
Added on 2021-06-14
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Running head: EXERCISE DELIVERYASSESSMENT 3: WRITTEN REPORTName of the StudentName of the UniversityAuthor note
EXERCISE DELIVERY1Introduction Ice hockey is a complex and physically grueling game that requires high activity and complete core endurance as withinfraction of minutes the players are required to move or stand, change directions and receiving and delivering body checks (Nightingale2014). With endurance, it also requires players to be extremely fit so that accelerations, balance, agility, power and strength can bemaintained and utilized properly while playing (Manners 2004). Due to such reasons, the players require extensive muscle strength,endurance so that they can lift up their performance in the ground. In this assignment, discussion is related to a 35 year old femalerecreational ice hockey player, who is injury free and having aerobic fitness of VO2max 45 ml.kg.min-1, which according to Morris etal. (2014) is the appropriate aerobic fitness for any hardcore strength requiring sport (Nightingale et al. 2013). She has the height of1.72 meter and weight is 61.2 kg with no current injury. She has a schedule of one game per week. The primary focus of her trainingis on building her lower body and core strength, increasing overall body power and increasing strength or endurance (Park andCarmont 2013). In this assignment, a review of the client’s last six weeks performance will be evaluated and reviewed and fewnecessary recommendations will be provided. While going through the exercise plan for the client it was seen that throughout the weeks, the focus of training was on legstrength and core as exercises such as broad jump, box jump, barbell squat (for legs) and farmers walk, planks, seated rows, dead liftsand bench press (for core strength and endurance) was included in the exercise chart (Haff and Triplett, 2015). Throughout the weeks,the client followed the excursive chart and worked out for three days a week. The only variation noted in the exercise was
EXERCISE DELIVERY2modification in core and back strength related exercises that provided a variation in the workout plan (Witard et al. 2013). Thisworkout plan is appropriate as all the leg related exercises included in the plan such as MB rotational through, split and barbell squat,box and broad jump has been proved to improve the hamstring and gluts strength, as well as increasing the pressure taking ability ofthe knee joint. Further it also enhances the endurance of calf’s muscles that helps to run faster and for longer time. Besides theworkout plan, the exercise order was also critically correct as Barres et al. (2012) mentions the need of muscle recovery and restwithin exercise. As the client performed different jumps and rotational through in the first warm up session, the second movementshould be the barbell squats and seated rows so that overall body power and endurance can be increased. Further the rest period of 2minutes was included within the exercise so that the client can regain her strength and intensely perform the next session. However, asperJosé de et al (2017), the rest periods was critically incorrect as for high intensity active work schedule (playing intense ice hockeywith grueling workout schedule), each muscle of the body starts producing blood and muscular lactate, that affects the bone strengthand delays recovery. Further it is also shown to be decreasing the strength of the person. Therefore the researchers suggested 3 to 4minutes rest which is known as HIIT or High Intensity Interval Training, which is scientifically known to increase strength and ability(Witard et al. 2013). It is important for athletes to perform work out with enough rest as their basal metabolic rate is already muchhigher than the normal or less active person and hence, if they workout intensely without any rest of breaks, they will lose their muscleinstead of gaining lean muscle mass which ultimately will result in loss of strength (Areta et al. 2013). Effectiveness of the current program
EXERCISE DELIVERY3To understand the effectiveness of the past 6 weeks of the training program of the client, it should be noted that the client onlytrained for three days a week and therefore endurance or increase in strength should be noted as per the training program of the client.In this section the data of relative volume will be assessed and will determine the workouts, which do not contribute towards the goalor target of the client as well as the trainer (Barres et al. 2012). The first analysis will be done on the leg strength related workouts,which the client performed all the three days of the week with little or no variation and performed workouts such as barbell and splitsquats, medicine ball rotational through and box and broad jumps as warm ups. The volume increase will be proportionate to theincreases weight and repetition of the workout. The workouts will be compared with other workouts in the different session and thentheir ability in increasing strength and endurance will be determined (Witard et al. 2013). session 1session 2session 3session 4session 5session 6session 7session 8session 9020040060080010001200Split Squats and Single Leg Deadlift volume relative to week 1.split squatsingle leg deadlift
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