Training

Now Sports Science is relate in all sports to training athletes. Because Sports Science describe taining step by step and refer of injury protect. So athletes will be success in race more than atheletes thaining without Sports Science.

Warm up and Cool Down

There is no doubt that time spent on warming up and cooling down will improve an athlete's level of performance and accelerate the recovery process needed before and after training or competition. As a result, the coach must encourage the athlete to regard the warm up and cool down as an essential part of both the training session and competition itself.

Warming up should at least consist of the following:

5 to 10 minutes jogging - to increase body temperature
10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner
Lower leg drills
Leg drills
Technique drills
4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique (Tall, Relaxed, Smooth and Drive)

Cool Down

Cooling down should consist of the following:

5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles
5 to 10 minutes static stretching exercises
Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement. These stretches should be held for approximately 10 seconds.

Cardiovascular Training

Cardiovascular fitness can be defined simply as your body's ability to get oxygen and blood to the muscles. The slang term "wind" sums it up nicely.
When you do physical activity and your pulse quickens and your breathing gets deeper, you are using your cardiovascular system.
You can improve your cardiovascular system's efficiency through regular training.
The short term used when referring to cardiovascular exercise is Cardio.

Endurance Training

The types of endurance are aerobic endurance, anaerobic endurance, speed endurance and strength endurance. A sound basis of aerobic endurance is fundamental for all events.

Aerobic Endurance

Aerobic means 'with oxygen'. During aerobic work, the body is working at a level that the demands for oxygen and fuel can be meet by the body's intake. The only waste products formed are carbon dioxide and water. These are removed as sweat and by breathing out.

Aerobic endurance can be sub-divided as follows:

-Short aerobic - 2 minutes to 8 minutes (lactic/aerobic)
-Medium aerobic - 8 minutes to 30 minutes (mainly aerobic)
-Long aerobic - 30 minutes + (aerobic)

Aerobic endurance is developed using continuous and interval running.

-Continuous duration runs to improve maximum oxygen uptake (VO2max)
-Interval training to improve the heart as a muscular pump

Anaerobic endurance

Anaerobic means 'without oxygen'. During anaerobic work, involving maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on the stored reserves of fuel. The muscles, being starved of oxygen, take the body into a state known as oxygen debt. The body's stored fuel soon runs out and activity ceases - painfully. This point is often measured as the lactic threshold or anaerobic threshold or onset of blood lactate accumulation (OBLA). Activity will not be resumed until the lactic acid is removed and the oxygen debt repaid. Fortunately, the body can resume limited activity after even only a small proportion of the oxygen debt has been repaid. Since lactic acid is produced, the correct term for this pathway is lactic anaerobic energy pathway.

The alactic anaerobic pathway is the one in which the body is working anaerobically but without the production of lactic acid. This pathway can exist only so long as the fuel actually stored in the muscle lasts, approximately 4 seconds at maximum effort.

Anaerobic endurance can be sub-divided as follows:

-Short anaerobic - less than 25 seconds (mainly alactic)
-Medium anaerobic - 25 seconds to 60 seconds (mainly lactic)
-Long anaerobic - 60 seconds to 120 seconds (lactic +aerobic)

Anaerobic endurance can be developed by using repetition methods of relatively high intensity work with limited recovery.

Weight Training

Better performances can be the product of a number of factors. This product is primarily the outcome of efficient technique, the progression of speed and the maturing competitive attitude on a sound basis of general endurance, all round strength and general mobility. The development of all round strength is best achieved via circuit training and then progressing this through weight training.

A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the:

-resistance e.g. adding 10kg to the barbell
-number of repetitions with a particular weight
-number of sets of the exercise