Term Paper on "Physical Education"

Term Paper 3 pages (1248 words) Sources: 4 Style: APA

[EXCERPT] . . . .

The leg is actively straightened until the thigh moves from the vertical position and the thigh angle at this point is recorded (Top End Sports, 2013).

The second flexibility test will be the modified Thomas test, which tests hip flexibility. In this test, you sit at the end of a bench and roll back onto the bench while pulling both knees to the chest. You hold the opposite hip in maximum flexion with the arms and lower the limb to be tested towards the floor. The angle of hip flexion and the angle of knee flexion are both tested (Top End Sports, 2013).

The results of the pre-implementation testing is that in terms of strength there were two key weaknesses noted. One was a strength imbalance. I am right-handed by nature and my left side is weaker on the bicep curls in particular, with lower endurance than the right side. So this imbalance will need to be remedied. Also I felt that my leg strength was inadequate. Squats were more of a challenge that I would have liked, and I feel like there is a considerable room for improvement in my legs. I also found that my overall flexibility is not satisfactory. Both hip and hamstring flexibility are not as good as a few years ago when I last tested them. I will want to ensure that my lower body receives both strength and flexibility training with my program.

Implementation Stage

Progression was easy to implement for the strength elements, as the weights were increased every two weeks by small increments to build the strength and endurance. With the flexibility component progression is expected to occur naturally -- I will seek to increase my angles of movement but cannot specifically force myself to do so without risking injury.

Specificity was implemented with the use of specific exercises and weights. It was harder to be specific on the flexibility part of the program beyond the specific description of the movements.

The dose-response relationship refers to the response of the body to the program. I implemented a re-testing stage at the six-week mark in order to measure the progress of both the strength and flexibility programs. It is possible that some of the exercises might be changed at this point if the dose to that point is found to be ineffective.

Rest and recovery are in the program in two ways. First, the workouts are four times per week, allowing for rest days in between. These rest days will sometimes incorporate other forms of exercise, such a cardio or a football match. Also, no body group will receive more than two intense workouts in a given week, allowing for specific parts of the body to receive sufficient rest.

The program is likely to be implemented for the three months for certain, but in the long run I will probably switch my programs every quarter or so. I feel that the body will respond best to continual changes in the program, and that for a given quarter I can change my focus to address specific areas of need that are identified through testing.

References

CDC. (2013). Why strength training? Centers for Disease Control and Prevention. Retrieved December 7, 2013 from http://www.cdc.gov/physicalactivity/growingstronger/why/

HSPH. (2013). Strength and flexibility training. Harvard School of Public Health. Retrieved December 7, 2013 from http://www.hsph.harvard.edu/nutritionsource/strength-and-flexibility-training/

Kravitz, L. & Heyward, V. (2013). Flexibility training. University of New Mexico. Retrieved December 7, 2013 from http://www.unm.edu/~lkravitz/Article%20folder/flextrain.html

Top End Sports (2013). 90/90 or active knee extension hamstring flexibility test. Top End Sports. Retrieved December 7, 2013 from http://www.topendsports.com/testing/tests/flex-9090.htm

Top End Sports (2013). Modified Thomas test Top End Sports. Retrieved December 7, 2013 from http://www.topendsports.com/testing/tests/thomas-test.htm READ MORE

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