football
Recovery
EPOC
Ways to speed up recovery
A cool down allows for a gradual return to pre-excercise heart rate and blood pressure while regulating blood flow to allow for oxygen dissociation and white blood cells to help repair damaged muscles
Sleep gives your muscles time to recover from exercise. People who exercise intensely need even more rest than the average person. Some professional athletes allegedly sleep 10 hours or more per night.
Supplements , Research has found creatine may help athletes recover from intense training by helping reduce muscle damage and inflammation, as well as aiding in replenishing your muscles’ glycogen stores.
Diet, Eating an overall health/ balanced diet can ensure that you don’t develop any nutrient deficiencies that may impair your muscles’ ability to recover.
Hydration, Dehydration can impair your muscles’ ability to repair themselves. You’re especially prone to becoming dehydrated if you exercise in hot or humid weather- research into drinking other substances such as cherry juice after exercise may reduce inflammation, muscle damage, and muscle soreness from exercise.
Slows Lactacid Phase of EPOC can take 1 hour up to 24 hours and focuses on breaking down Lactate build ups in the muscles which may cause a performer DOMS, during this period 5-8 litres of oxygen is consumed where Lactate is broken down into H20 and Co2 or concreted into glucose that can be used as energy by the body
Fast alactacid phase of EPOC happens in the first 2-3 minutes after exercise and incvolves a restoration of myoglobin oxygen, the resynthesis of PhosphoCreatine and a resynthesis of ATP, this is done through consuming 2-3 lites of Oxygen during this period
Excess Post-Exercise Oxygen Consumption, quantity of oxygen post-excersise over and above resting levels due to an oxygen deficit at the start of excersise
injury
response to injury
PRICE
Elavate, if possible above the hear to try return blood away from the damage and back towards the heart to reduce swelling
Compression
The aim of this is to reduce swelling of the area damaged this will help mobility, pain and better identification of the damage
Ice
Rest
Protect
SALTAPS
Stand up, can the player do so?
Passive stretching can the player do so?
Active stretching?
Touch
Ask about how it feels where it hurts how bad the pain is and how it was done to gather a deeper understanding
Stop the game
factors effecting injury
intrinsic
Inn appropriator equipment, if a player does not wear the right boots or shine pads the likelihood of a injury may increase
Playing surface, abrasions are more lily to happen on a 3G pitch that a fully natural grass pitch
Training volume, a vigourus training programme may lead to an increased chance of injury
extrinsic
Posture and alignment, this occurs due to unevenly distributed weight leading to increased tension on the body
Flexibility levels, lower elasticity of muscles and RoM will increase the likelihood of and injury occurring
Previous injuries, previous muscle damage may weaken areas leading to increased likelihood of another injury
Hard tissue injuries involve damage to bone, cartilage or joint
subluxation is due to a previous dislocation where muscles tendons or ligaments may of overstretched leading to a weaker joint increasing the liklyhood of a incomplete dislocation
dislocations occur when a bone is displaced from another
fractures are a partial or complete break in a bone due to excessive force
Soft tissue injuries are specific to damage of the tendons, ligaments or muscles most commonly those found in the lower body region for football players
sprain are damage to ligaments that attach bone to bone and support joints they are classified from 1st Degree, partial damage to 3rd Degree to total damage or detachment from bone
haematomas are localised pools of congealed blood confined to a particular tissue
strains are damage to muscle fibres or tendons which attach muscle to bone, severity ranges from Grade 1, minor damage to Grade 3, complete rupture
Chronic injuries occur over an extended period of time including stress fractures and shin splints for a footballer
Acute injuries are a sudden stress to the body causing damage these can include such as a dislocation or blisters for a footballer
Concussion, a traumatic brain injury that results in a disturbance of brain functioning due to the brain bouncing against the surface of the skull causing swelling that leads ti disruption towards electrical impulses this is a less common injury in football however does happen often when two player go up for a header
7 Rs
Return, before returning the player must be signed off by a medic in writing
Recover
Rest, there is a minimum rest player have to have after a concussion for under 19s its 1 week whereas adults is only two days
Refer to a medic or member of medical staff
Remove the player from the game
Recognise symptoms such as nausea, dizziness and memory loss
Subtopic
training
Training principles
Periodisation
Unit, Typically a day and makes up the micro cycle taraing sessions will vary on intensity and focus due to how long it is to a game
Micro cycle, Small training blocks usually a week where trying will be more focused towards how to play a specific opponent who the have a fixture against at the end of the week
Meso cycle, Intermittent block of training typically 1-4 moths this will split preseason, off season and competition season up into blocks with specific plans such a fitness or going over tactics
Macro cycle, Long term plan typically lasting the length of a typical season in the sport therefore in football roughly 12 months
Variance- use a variety of training types or settings to reduce tedium therefore tasing staff may incorporate bikes and pool work so players aren't just on thee pitch running
Moderation- overtraining may lead to injury therefore it is important to allow for rest days in a players schedule for recovery
Reversibility- when training stops muscle atrophy may start and progression may start to be lost therefore in the transition phase of the off season it is important players still incorporate some fitness into their schedule
Overload- making the body work harder
Progression- as the body adapt the increase in overload should remain
Specificity- excursuses must be relevant to the individuals sport which is football therefore wouldn't focus on a strikers hand eye coordination
Aerobic adaptations
Myocardial Hypertrophy leading to increase stroke volume and decrease in resting hear rate
Increased surface area of aveioli increasing diffusion of oxygen during gaseous exchange
Respiratory muscles, strengthen and become more efficient increasing min ventilation
Aerobic training
Fartlek training, Fartlek is a Swedish word and roughly translated means ‘speed play’. Fartlek training involves varying the intensity or speed of your run to improve your fitness and endurance sessions are usually performed for a minimum of 45 minutes and intensity can vary from walking, right up to sprinting.
HIIT Training, High Intensity Interval Training, involves work periods ranging from 30 seconds to three minutes working between 80-100% of your maximum heart rate with shorter recovery periods
Continuos training involves exercise that is performed at a 'continuous' intensity throughout and doesn't involve any rest periods. Continuous training typically involves aerobic activities such as running, biking, swimming and rowing.
Aerobic fitness testing
Cooper 12 minute run
The Cooper 12-minute run test requires the person being tested to run or walk as far as possible in a 12-minute period. The objective of the test is to measure the maximum distance covered by the individual during the 12-minute period this distance then has a correlation to an estimated vo2 max
harvard step terse
The athlete steps up and down on the platform at a rate of 30 steps per minute (every two seconds) for 5 minutes or until failure, this is a sub-maximal test therefore more applicable to a wider range of people such as older people
Multi stage fitness test
Continuous run between cones set 20m apart with a bleep for when a performer should reach either side if the conned area, with the result from the stage you reach it can be compared to a table to estimate vo2 max however this is only an estimate
Factors effecting Vo2 Max
Training, has a positive effect of aerobic endurance.
Genetics, physiological makeup is predetermined a concept of 80+% of vo2 wax is determined by genetics
Smoking, has a negative effect on vo2 max
Muscle fibre types, athletes who have a higher Vo2 Max is likely to have a muscle composition of high slow twitch type 1 fibres
Vo2 Max - maximum volume of oxygen that can be taken in and consumed by the body in a minute, Oxygen utilisation = oxygen breathed in - oxygen breathed out
Flexibility
Training
Dynamic stretching involves movements through a full range of motion without extreme stretches
PNF stretching, Stage one involves a static stretch held just beyond the point of resistance, then an isometric contraction against a partner is held for 10 seconds or more finally relax the stretch and repeat
Ballistic stretching involves fast paced stretching with momentum to achieve a greater Range if movement
Static stretching
Passive involves stretching without speed and with an external force often given by a partner
Active involves stretching unassisted with out speed
Testing
Goniometry
A double armed goniometer is used used to measure the degrees from a neutral position to the end position
Sit and reach test
A person places their feet against flat edge with legs straight, then reaches as far towards or past their toes as possible.
Factors effecting Flexibility
Age, children tend to be more flexible than adults due to the decrease in elasticity of muscles in relation to age
Joint type, ball and socket joints allow full range of movements whereas hinge and pivot restrict this
Temperature, elasticity of muscles and connective tissues is increased as muscle temperature increases
Flexibility training, stretching in a specified training programme may maintain or increase Range of Movement
Type of Flexibility
Dynamic Flexibility involves speed through the movement such as a front to back hip swing during the warm up
Static Flexibility involves movement stationary or with no speed such as a standing quad stretch in a warm up
Flexibility is defines as the ability for a joint or series if joints to move through a range of motion
Strength
Strength training
Circuit training, is a common method of strength training involving multiple exercises that you continuously move around for a specific number of sets and reps, Repetitions are the number of time a movement can be performed while a set is how many times you will repeat a number of repetitions
Resistance training, involves using your own weight or a piece of equipment such as a resistance band
Training guidelines
Strength Endurance, 50-75% of 1 Rep Max, 15-20 Reps, 3-5 Sets, 20-45 seconds rest
Elastic Strength, 75-85% of 1 Rep Max, 6-10 Reps, 4-6 Sets, 3-5 minute recovery
Maximal strength, 85-95% of 1 Rep Max, 1-5 Reps, 2-4 Sets, 4-5 minutes recovery
Weight training, is using a resistance from weights or machines to cause tension at muscles and overload the body
Plyometrics, is a technique used to develop a range of types of strength through jumping, hopping and bounding
Factors effecting Strength
Physical inactivity, muscle atrophy occurs do to the lack of use
Age, strength decreases with age in your 20s, the peak for males is anywhere between 18 and 30 where as females tend to be between 16 and 25
Gender, there is overlapping strength levels however due to the effect of testosterone levels in males, males tend to be stronger than. females
Muscle composition, if muscle fibres are predominantly Type 1 then muscular contraction will be with less contractile force and less contractile speed compared to a composition of predominantly Type 2b
Types of Strength
strength Endurance Ability to maintain a number of muscular contractions
Test - Abdominal Sit Up Test and 1 Minute Press Up Test
Dynamic Strength - Ability to overcome resistance with a high speed of contraction
Test - Wingate Cycle Test
Explosive Strength - Ability to expend a maximal amount of energy in a series of high intensities
Test - Vertical jump and Standing Long Jump
Static Strength - Force exerted while a muscle remains constant
Test - No specific test however plank can be used as a suitable test
Maximal Strength - The maximum force that can be produced in a single voluntary contraction
Test - 1 Rep Max, Leg Dynamometer and Grip Dynamometer
Forces
Weight the force of gravity on the object and may be calculated as the mass times the acceleration of gravity this is prevalent during all moments of a football match to stay grounded and to also return to the ground after any moment of 'flight' for the ball or a player
Air resistance air resistance describes the forces that are in opposition to the relative motion of an object as it passes through the air therefore as a football speeds up so does air resistance acting against it
Factors effecting air resistance
Cross-sectional area – the greater the cross-sectional area the greater the air resistance.
Velocity – the faster the body is through air), the greater the air resistance
Shape of an object, pointy shaped objects cut through air resistance more easily, for example, an F1 car or the shape of a track cyclists helmet.
Friction is a force between two surfaces that are sliding, or trying to slide, across each other for example when a football player slides to take an opposition friction slows this process down due to the level of friction on grass whereas if it happened on a surface like ice they would travel further as there is less friction to slow them down
Factors effecting friction
Surface area of an object, larger surface area increases friction
Roughness, decrease in roughness equals a decrease in friction
Temperature, an increase in temperature increases friction
Ground Reaction Force the force exerted by the ground on a body in contact with it. When a person is just standing, the GRF corresponds with the person's weight therefore when a goalkeeper stands for a penalty when static the GRF is equal to his weight equalling zero net force
5 Effects of forces, forces create motion, acceleration, deceleration, change of shape and direction
Newtons Laws
Newtons 3rd law, Law of Reaction, for every action there is an opposite and equal reaction for example when a football player jumps the action force against the ground has an equal and opposite reaction force from the ground that causes the to be propelled upwards
Newtons 2nd law, Law of acceleration, an object will accelerate proportional and in the direction of the force acted upon it for example a ball will travel proportionally in the direction that a goal keeper kicks it
Newtons 1st law, Law of motion, an object will remain at a constant velocity until compelled on by an external force, for example a ball will remain on the penalty spot until kicked by a player
Muscle Fibre Types
All or non law, when. a motor unit receives sufficient stimulation from the motor neurone all the muscles fibres contract completely
Fat glycolytic Type 2b fibres are structurally large with a small amount of mitochondria and high glycogen stores, functionally have the fastest contractile speed, highest contractile force and lowest resistance to fatigue these fairs may be most suited to goalkeepers as the role involves large powerful movements with little reaction time with little to no aerobic capacity needed
Fast oxidative glycolytic Type 2a fibres are structurally large with a moderate amount of mitochondria and high glycogen stores, functionally have a fast contractile speed, high contractile force and a low resistance to fatigue, these may be most suited to wingers or full blacks who in the modern game need a combination of speed and power while having a high aerobic capacity.
Slow twitch Type 1 fibres are structurally small with large numbers of mitochondria and low glycogen stores, functionally have slow contractile speed low contractile force and a high resistance to fatigue, these fibre types are generally most suited to centre midfielders in football who gnarly cover the distance in a game however do not do this at as high speeds as wingers or strikers.
Energy Systems
Energy continuum, the relative contribution of all three systems on the production of ATP during an exercise, the aerobic system will supply the majority of energy during periods of lower intensity work when the footballer is jogging back into position or when they are waiting to receive a ball if attacking especially for players such as centre midfielders however for a goalkeeper the predominant system may be the ATP/PC system as most of their movements are short explosive movements rather than endurance based and may also have recovery periods between each save or movement therefore ATP can be replenished either 50% in 30 seconds or 200% in 3 minutes depending on recovery time
Aerobic
In total the Aerobic system has a yield of 38 ATP and no fatiguing by products, it can be used for around 2 hours however glucose can be replaced with fat or muscle in rare situations of glucose stores being empty therefore yield of ATP varies
ETC, The hydrogen ions made in the Krebs cycle are stipped where NADH and FADH they are split into H+ And H- in this chain with two byproducts of water and 34ATP
Krebs cycle, is a series of reactions where the citric acid from th aerobic glycolysis is stuned into, 2 ATP, Co2, Hydrogen ions this all happens inside the muscles mitochondria
Aerobic glycolysis, Glycogen in the muscle sarcoplasm or liver is broken down into Glucose by the enzyme GPP, It is then broken down into Pyruvic acid by the enzyme PFK which also creates 2 ATP during this process, however sufficient O2 is met and the product called acetyle-Co-A which is carried into the crabs cycle by citric acid.
Glycolitic system, Glycogen in the muscle sarcoplasm or liver is broken down into Glucose by the enzyme GPP, It is then broken down into Pyruvic acid by the enzyme PFK which also creates 2 ATP during this process, due to the lack of oxygen during this process LDH then breaks Pyruvic acid down into the fatiguing by product Lactic Acid, due to this by product this energy system can only be maintained for around a minute due to the build up of Lactate reaching a level of 4 millimoles which is the lactate threshold, this system is used at moderate to high intensisties
ATP/PC system, ATP is broken down by the enzyme ATPase and forms ADP + P + Energy. When ATP levels fall Creatine Kinase is stimulated to PhosphoCreatine into P + C + Energy this exothermic reaction allows ADP and the Phosphor group that was donated to bind to create ATP which can then be reused in the endothermic reaction to create energy. The Yield for this is 1:1. This system is only used for explosive movements therefore has a duration of 10 seconds
movement analysis
Movement at the ankle during the takeoff of a jump, the ankle is a synovial joint where the bones Tibia, Fibula and Talus articulate, during plantartflexion of the ankle during a take off for a jump the soles and gastrocnemius (agonist) contacting concentrically in an isotonic contraction with the antagonist being the tibialis anterior this movement is also along the sagittal plane. The ankle is classed as a second class leaver as When standing on tiptoe, the ball of the foot acts as the fulcrum, the weight of the body acts as the load and the effort comes from the contraction of the gastrocnemius muscle, this type of leaver has a high mechanical advantage meaning large loads can be moved with relatively little force.
Movement of the elbow during backwards phase of a Throw in, flexion of the elbow causes the backwards movement in a trowing across the sagittal plane , at this hinge joint there is three bones that articulate the ulna the radius and the humorous, The agonist, bicep brachia, contracts concentrically causing the distance between you forearm and shoulder to decrease the antagonist in this movement is the tricep brachii, The elbow joint is an example of a third class lever, operating with the effort between the load and fulcrum.
Movement at the Hip during the downward phase of striking a ball,The hip goes from a position of extension to flexion in the downward psi of striking a ball acting along the sagittal plane , The hip joint is a ball and socket with articulating bones being the femur and the pelvis. The agonist and price mover of the hip during flexion is the illiopsoas contracting concentrically to cause movement with the gluyetimus Maximus being the antagonist in this movement, this movement is a third-class lever working at a mechanical disadvantage.
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