Category: Training

Four Seasons Hotels Limited, exchanging as Four Seasons Hotels and Resorts, could be a Canadian universal extravagance friendliness organization headquartered in Toronto, Ontario, Canada. Four Seasons works in more than 100 lodgings round the world. · Four Seasons is situated in Toronto, Canada. it absolutely was established in 1960 by Isadore Sharp.

Four Seasons Hotels and Resorts: the corporate Behind the Mystique. Four Seasons Hotels and Resorts brand is an adored extravagance name. It one among the world’s driving lavish lodging names, and its inns convey all that you just anticipate from a real lavish inn. Four Seasons is situated in Toronto, Canada. the most effective Four Seasons inns and resorts on the earth incorporate Grand-Hotel du Cap-Ferrat, Four Seasons Lanai and 4 Seasons Resort Hualalai in Hawaii, Four Seasons Whistler, Four Seasons Shanghai At Pudong and 4 Seasons Los Cabos. Four Seasons Hotels and Resorts, the world’s driving extravagance friendliness organization, is pleased to be perceived by its representatives jointly of the 2019 FORTUNE 100 Best Companies to figure For, for the 22nd year straight. Four Seasons is one among just eight associations to be remembered for this rundown since its origin in 1998. 84% of representatives at Four Seasons Hotels and

Resorts state it’s a fantastic work environment contrasted with 59% of workers at a commonplace U.S.- based organization. Source: great spot to Work® 2019 U.S. National Employee Engagement Study. Our clients would rate the administration we convey as ‘amazing.’

Four Seasons Hotels and resorts has their own and novel help culture. The way of life is predominantly founded on ‘Brilliant Rule’ by Four Seasons Hotels and Resorts. The way of thinking of ‘Brilliant Rule’ is exceptionally basic and clear. because the CEO of 4 Seasons Hotels and Resorts, Isadore Shard characterized it: ‘The Golden Rule – do unto others, as you’d have them to try to to unto you’ (Four Seasons Hotels Inc’s HR Practice., 2009). As indicated by Mr. Sharp definition it’s critical to treat everybody: visitors, associates and accomplices as you’d need them to treat you. Inside Four Seasons Hotels and Resorts the ‘Brilliant Rule’ applied to every individual within the organization and it doesn’t make a difference whether you’re director or innovative representative. What Four Seasons calls its remarkable help culture depends on a progression of bits of information and convictions about the individual who gives the demonstration of administration, and therefore the one that gets it. As writer would love to think, the ‘Brilliant Rule’ makes the individuality and making a very positive air inside all organization and every one properties round the globe. Four Seasons Hotels and Resorts haves their own

vision, crucial qualities which are decapitate on ‘Brilliant Rule’. From HRM perspective, it legitimately into organization’s qualities, vision and mission. From the vital idea of HRM in Four Seasons Hotels and Resorts, they manage everyday issues, except it’s likewise proactive in nature and incorporated with other administration capacities. Also HRM makes more explained vital perspective on human asset in Four Seasons Hotels and Resorts. From the enlistment perspective, human asset the board makes refined enrollment for all representatives. Likewise it’s solid inside work showcase for center representatives. (Henderson, 2008). one among the foremost significant estimations of 4 Seasons lodgings and Resorts is strengthening. HRM is accountable for conveying this element to representatives’ vision. Strengthening is that the board obligation of sharing data, rewards, and force with representatives so that they can show individual drive and decide on choices to require care of issues and problems with the visitors and improve administration quality and execution of the organization. it’s based idea of giving representatives the aptitudes, assets, authority, opportunity, inspiration, too giving them duties of their activities. (BusinessDictionary, 2010).

In Four Seasons Hotels and Resorts the board give a lot of consideration to strengthening since it assists with expanding the degree of administration and moreover it makes representatives feeling progressively capable and significant for the organization. that’s the explanation in each one of the Four Seasons’ properties workers can act and take choices autonomously. It implies that for human plan of action the executives, representatives’ fulfillment is important as visitors’ fulfillment. In light of this author can say that Human Resource Management make large commitment into organization’s vision, worth and mission. In Human Resource Management, trainings assume additionally a major job in representatives’ turn of events and achievement. With relevance Four Seasons Hotels and Resorts, trainings are become learning and improvement theory rising above occupation related preparing programs. The upside of trainings in Four Seasons is that each one trainings are planned foal all degrees of representatives including non-the executives. Likewise trainings are intended to form administration and individual aptitudes. as an example Four Seasons Hotels and Resorts has a rare program intended for alumni of lodging schools. Applying to Manager In Training Programs (MIT) is implied that up-and-comers has the demeanor to be prepared, acknowledge ‘Brilliant Rule’. Presenting On-The-Job Training

Hands on preparing is an approach to ensure that workers within the accommodation business get the training content they have when they’re in a very hurry.

By utilizing the use of worker innovation, for instance, cell phones, friendliness staff can get to data, preparing recordings, visuals and more after they need it.

Shared Coaching

Twinned with shared instructing, during which workers rely on others’ information to induce the hang of, preparing should be possible consistently on an everyday premise.

Information holes are often distinguished by the worker themselves after they can’t accomplish something or could also be spotted by supervisors or senior colleagues who can propose the preparation that’s required.

Hands on preparing additionally incorporates a social component of preparing, which is looked as if it would build information maintenance. Those things we gain from our friends are regularly preferred recollected over the items we learn in a very 6-hour homeroom instructional meeting.

Utilizing Technology

Through giving learning content on a cellular phone, it’s additionally conceivable to fortify learning with additional learning content and even the use of gamification. as an example, by bringing tests into learning, workers could also be increasingly drawn in with the substance.

In an eatery, representatives can be relied upon to remember all the items of a menu – if staff approached the menus on their telephone, they may learn things in a very hurry, for instance, on the train venture home, or after they have an additional 5 minutes. Tests could then assist with fortifying this learning for instance What five beverages go under the soda area of our menu?

While hands on preparing is tied in with helping the representatives create and learn new aptitudes without taking an excessive amount of your time from their bustling work routines, supervisors despite everything need some perceivability on what’s being finished.

Innovation additionally holds the response to the current. Through learning stages that may be gotten to on cell phones, directors can follow execution and report on what the workers are realizing.

They can likewise control the substance being given and really flexibly new substance smitten by information holes that are perceived by the 2 representatives and chiefs.

Off-the-work preparing is directed in a district explicitly assigned for preparing. it would be near the work environment or aloof from work, at a rare instructional hub or a hotel Conducting the preparation aloof from the work environment limit interruptions and permits students to dedicate their complete consideration to the fabric being educated However, off-the-work preparing projects might not give the maximum amount exchange of preparing to the real activity as do hands on programs.

Numerous individuals liken off-the-work preparing with the talk technique, however in certainty a very wide assortment of strategies are often utilized. Four Seasons doesn’t claim any of its properties;[21] it works them for the good thing about land proprietors and engineers. as an example, its big apple Downtown lodging/home is claimed by Silverstein Properties, and its urban center inn could be a piece of the Mandalay Bay complex. The agreements between Four Seasons and land owners commonly grant the organization to require an interest within the plan of the property and run it with the majority out authority over each a part of the operation.[5]

Four Seasons by and enormous procures three percent of the gross salary and around five percent of advantages from the properties it works, and therefore the land owners are required to moreover contribute cash for chain-wide deals, advertising and reservations frameworks. Four Seasons inns have bigger staffs than contending chains, and therefore the organization keeps up discrete save represents every inn to require care of upkeep costs. Overall revenues are generally low, yet the brand pulls in engineers through the lodgings’ notoriety for being strong resources for

advance security or resale. Four Seasons additionally delivers a complimentary magazine for visitors that’s upheld by publicizing income. Four Seasons features a fragmentary possession division, Four Seasons Residence Clubs. the key of SuccessThe organization’s best accomplishment is that the individuals it pulls in: ‘From the get-go within the organization’s history we chose to target rethinking extravagance as administration, which become our key edge,’ clarifies Sharp. ‘To convey on it guarantee, we understood we expected to bridle the ‘most elite’ – representatives who are devoted, dedicated and motivated to convey extraordinary assistance.’

Quite a few years back, Four Seasons presented a press release of purpose smitten by The Golden Rule: to treat others as we’d wish to be addressed ourselves. ‘The Golden Rule directs our collaborations with our visitors, our colleagues and financial specialists, however specifically – with each other,’ says Sharp. ‘We additionally have faith in putting resources into our representatives and advancing from inside. Huge numbers of our ranking directors started their vocations with Four Seasons and persevere being society ministers.’

Thus, Four Seasons has been remembered for FORTUNE magazine’s positioning of the most effective organizations to figure for in America for 21 continuous years. Four Seasons was additionally named an ‘Incredible Place to figure Legend,’ having been perceived on the rundown consistently since its initiation in 1998. The organization reliably procures top rankings in explorer and industry studies, surveys and grants, including the Travel + Leisure’s World’s Best Awards; Condé Nast Traveler and Condé Nast Traveler UK, China, and geographic area Awards, Forbes Travel Guide Five-Star assignment; and DestinAsian Reader’s Choice Awards.

INTRODUCTION

Obesity, defined by American College of Sports Medicine (ACSM) is an excessive amount of adipose tissue that presents a risk to individual’s health[1]. Overweight & obesity are rapidly increasing in countries like India. The prevalence of obesity in the world for women is about 38.5% and exceeds more than 50% in some countries. As in India, the prevalence of obesity in women is 31.3 % and it has increased by 24.52% from the years 2006-2016 and is only increasing every year[2].

Body fat is adipose tissue (body fat) in abnormal constituent of the human body that serves the important function of storing energy as fat for metabolic demand[3]. Body fat more than 24% in females is considered unhealthy and not fit[1] and there are many causes and risk factors of increased body fat, which of few include eating more food than what body can use, not doing enough exercise and sedentary lifestyle[4]. It is associated with numerous health risks like bone and joint problem, gallstones and liver problems, coronary heart disease, high blood cholesterol, high blood pressure, sleep apnoea, fatigue and poor attention[3] Thus, to combat all these complications preventing the increase in fat mass by exercise is the best treatment option¬[2].

Body fat percentage is the body fat percentage (BFP) of a human or other living being is the mass of fat divided by body mass; body fat includes essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive function. Storage body fat consist of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen[3]. The body fat percentage is a measure of fitness level, since it is the only body measurement which directly calculates a person’s relative body composition without regards to heights or weight[10]. American council on exercise (ACE) body fat % chart description for women ideal for 20-40 years are: essential fat 10-13%, athletes 14-20%, fitness 21-24%, average 25-31% and obese 32% and above[27].

The most common criteria used to determine overweight & obesity is by body mass index (BMI). The BMI values according to WHO[11] are Normal BMI range 18-24.9, Overweight range 25-29.9, Obese grade I 30-34.5, Obese grade II 35-39.5 and Obese grade III >40.

Exercise is an important strategy to attenuate loss of function through the life cycle[1,4]. High intensity interval training (HIIT) and Strength Training can sustain ease of movement, Stimulate NEAT (non-excessive activity thermogenesis), and attenuate the accretion of fat mass[5]. HIIT refers to activities such as walking or jogging with continuous, repetitive movement of large muscle groups for at least 10 minutes at a time[7]. Strength Training on the other hand uses muscular strength to move a weight or to work against a resistive load, causing isolated, brief activity of a single muscle group and has received increasing attention in the last decade[8]. Strength training improves muscular strength and endurance, enhances flexibility and body composition decreases the risk of cardiovascular diseases[7,20]. Numerous studies have been conducted on the effect of HIIT for fat loss by Nejmeddine Ouerghi, et al. and Maillard F., et al found significant decrease in body fat percentage [22,26]. and a very few studies have been done on the effects of strength training for fat loss by Leslie H. William et al.[21] also found significant decrease in body mass.

Therefore, it is necessary to determine a better training program by combining HIIT & Strength training to reduce body fat composition in overweight and obese women.

NEED OF STUDY

Obesity levels continue to increase in both developed and developing countries and is associated with numerous health diseases, especially with the youth above poverty line tend to have improper habit of eating junk food with lack of self-control over eating with minimal or no physical activity.

Not only obese individuals but also normal BMI individuals tend to have higher body fat percentage, which is health warning [8]. One of the main reasons of obesity is physical inactivity and it independently predicts and especially abdominal obesity in young adulthood.

As both exercise regime aid as a very good fat loss maneuver but the combined effect of both is rarely studied. Thus, to combat obesity by preventing the increase in fat mass by exercise and the need to find the best effect of fat loss we have undertaken this study.

AIM & OBJECTIVES

AIM:

To study effect of HIIT & Strength training on body fat percentage in overweight and obese women.

OBJECTIVES:

• To find out the effects of HIIT & Strength Training on body fat percentage using body fat analyzer5.
• To find out the effects of HIIT & Strength Training on BMI1.
• To find out the effects of HIIT & Strength Training on waist-Hip ratio.
• To find out the effects of HIIT & Strength Training on BMR.

HYPOTHESIS

• H1: There is a statistical significant effect of HIIT & Strength training on body fat percentage.
• H0: There is no statistical significant effect of HIIT & Strength training on body fat percentage. METHODOLOGY

DICUSSION

This study was undertaken in interest to find the effectiveness of HIIT & strength training combined effect on body fat percentage and BMI as well as Waist-Hip circumference and BMR. Within the age group of 20 to 45 years females for acquiring the type of exercise that is best for fat reduction, in which 37 participants were selected and there were 2 drop-outs due to discomfiture and irregularity.

Following the 6 weeks intervention the participants of the exercise group attained more than 10% reduction (Table 1) in the body fat percentage.

Recent studies have shown that the effect of HIIT alone is effective in reducing subcutaneous and abdominal fat than other type of exercises with a 5-7% reduction[21]. HIIT has also shown to improve aerobic and anaerobic fitness[1,22], increased skeletal muscle capacity for fatty acid oxidation also according to ACSM it helps to burn more body fat in less time and burns few calories post exercise[1]. Strength training on the other hand performed for 6 weeks and above showed significant decrease in abdominal fat, visceral fat and subcutaneous fat by a of 5% in 6 weeks[23] therefore increase in lean muscle tissue through strength training increases the calories and fat burnt at rest, strength training strengthens muscle and demands more calories[16].

Various studies tested the effectiveness of HIIT & Strength training individually in reducing fat percentage, which showed significant decrease in body fat[8,11,15,21,22]. Matthew Monaco, et al. studied the effect of both HIIT & Strength training which showed effectiveness in reducing body fat than the exercise regime of HIIT & Strength training individually result in modest reduction in body fat percentage in young and middle aged women[25]. The combined effect also induced fat oxidation during and after exercise and suppressed appetite[25] .

Alongside body fat, there was extremely significant decrease in waist & Hip circumference and no significant difference in pre & post findings on waist-hip ratio.

There is increasing evidence that central obesity is more strongly correlated with cardiovascular disease than measures of general obesity[11] therefore it is important to note that the combines exercise group decreased significant waist & hip circumference (Table 3). Whereas studies on Strength training have shown minimal significance in reducing waist & hip circumference[21]. Perhaps the significant increase in the exercise duration of the combined group explains the findings.

There is also a significant increase in basal metabolic rate. Basal metabolic rate is an important indicator of health[23]. BMR increase in response to 6 weeks of HIIT & Strength training combines exercise group (Table4) in conclusion, HIIT & Strength training combined provided a time-efficient stimulus to increase BMR in 6 weeks in healthy adults. Perhaps the most common cited reason for reduction in fat mass and body weight by exercise training is that basal metabolic rate theoretically increases as lean body mass increases[17,18,19,20].

In the present study, the effectiveness of HIIT & Strength training was extremely significant in reducing body fat percentage in overweight and obese women.

LIMITATION

• Unable to keep a dietary record.
• The study did not have a control group so other than exercise training there can be other factors, which would have contributed to this result.

FUTURE SCOPE OF STUDY

• A dietary modification can be given along with exercise protocol.
• Further study can be done by adding conventional exercise protocol as control group vs HIIT and Strength Training on body fat percentage.

CONCLUSION

From the results of the study, we conclude that the 6 weeks HIIT & Strength Training program is found to be effective in reducing body fat percentage amongst overweight and obese women. There is decrease in waist & hip circumference and an increase in basal metabolic rate, which supports the findings of this study.

Over the past twenty years, the average age of a UK resident has risen by two years from 38 to 40, within 30 years of the current date, one in four people are expected to be aged 65 and over. With the increase in aging population have come increasing concerns over health and the rising cost this will place on Government coffers, for example falls and falling based injury’s such as hip fractures and intercranial injury’s, which currently costs NHS England £1.9 billion in hospital costs, are set to increase, and stand to cost approximately £3.6–5.6 billion in total care costs by 2033 (NHS,2017).

Current consensus in literature champions the use of progressive high-load low velocity strength training as the most beneficial form of resistance training (RT) in fall prevention for people aged 65+, as it has been shown to increase strength and muscle mass, the loss of which has been described as impairing physical function and a contributor to fall risk and injury risk in a fall (Fragala, 2001). However, the authors opinion differs from this common consensus, emerging literature states that whilst high load low velocity resistance training has a large positive effect on strength, it has only a small effect on functional ability which has been described as a predictor for bodily competence in later life. Rather power-based training focusing on rate of force development and specifically using loads of In terms of the physiology of aging, as we get older, we produce less force throughout our muscles, this failure to produce force rapidly has been hypothesized as the result of age-related atrophy in the fast-twitch fibres (as well as to a lesser degree slow twitch ones), this can be seen specifically in a reduction in muscular cross-sectional area (CSA), this serves to substantially reduce the force potential (strength) and velocity of contraction. However, loss of cross-sectional area does not wholly explain the loss of power, the role of calcium (Ca2 +) in regulating skeletal muscle contraction is well-known and well reported upon. A recent study found that older adults had a reduction of pCa50 in all myosin heavy chain (MHC) II fibres (e.g., MHC IIA and IIAX) essentially disrupting the intake of calcium into muscle fibres. In terms of low load power training effecting the above-mentioned physiological responses, its been shown that faster repetitions are beneficial for hypertrophy of type 2 fibres. For example, Nogueira et al. (2009) found that performing concentric actions at 1-second cadence instead of three seconds had greater impact on both upper and lower limb muscle.

It has been postulated that the ability of resistance training to improve older adults’ performance of functional tasks, which normatively accompanies an improvement in fall statistics is more likely related to neural rather than morphological adaptations. As a result, it is important to understand the range of neural factors that appear to be associated with ageing and a reduction in muscle power function. These can include a loss of neural drive, altered motor unit firing characteristics, increased co-activation and an inability to recruit all motor units in a given muscle. The effect of low load power-based training on neurological function is somewhat sparse, however it has been shown to increase decreased antagonist co-activation, improved motor unit firing properties and increased neural drive. Neural function is also improved to some degree for example the ability to summate (fire a lot of impulses in target muscles all at once) is improved with this form of power training as it requires maximum activation in order to create maximum force. Research highlighted improved motor unit firing and increased neural drive (Rice et al 2008) which could explain the aforementioned increase in balance. However, the idea of fast concentric actions has however been explored elsewhere, stating that neuromuscular activation was significantly lower during maximal voluntary eccentric and slow concentric contraction compared with a more standard pace. There is also some evidence that interestingly, older adults may also have a tendency to increase the type I heavy chains with regular power-based resistance training. As the force potential and velocity of contraction is highest in Type IIb and lowest in Type I fibres, these changes in the myosin heavy chains for older adults would not necessarily appear to be optimal for maximising the power response to training, it does raise the question as to whether traditional strength training is the optimal training strategy to increase older adults’ muscular power and functional performance.

For older adults, power training should consist of performing a traditional RT exercise with the concentric portion being completed as fast and with the greatest intent possible, the eccentric portion will comparatively be slower (approximately 2–3 seconds). In terms of training load research is divided. However, a general range of 40-60% 1RM is generally suggested, with movements and exercise performed incorporating whole body function. Considering safety of participant’s correct exercise progression should be considered. Conventional practise states gradual development from fixed weight-based exercise to free weight-based exercise. This effectively increases base of stability and support, the trade off being the inability to use functional movements and decreased neural drive, however as long as the movements are fast some benefit will none the less be seen.

Furthermore, resistance training can also target specific areas of the body and improve those muscle groups. Some exercises that can be completed in resistance training are leg extensions, tricep dips, biceps curls, chest bench presses and side lateral arm raises.

Resistance training concludes of lifting body weights, free weights or weight machines, by sets of repetitions. It is a type of interval training and can be used to improve strength for different types of sporting activities. To develop strength, through resistance training, the performer will need to complete less reps (amount of times someone does a particular exercise) and less sets (number of series of reps completed overall) but a higher intensity of weights. This will enhance muscular strength – as completing more reps and sets, with lighter intensity weights, will improve endurance.

In resistance training, the rest periods between each set must be around three to five minutes to allow for the muscles to recover.

RPE – rate of percieved exertion – is a 1-10 scale to show how hard a set is. E.g, if someone had an RPE of 10, that means it’s not physically possible for the performer to perform another rep. And if a performer had an RPE of 9, that means they could potentially lift another rep (but it would take them an immense amount of effort). However, if someone’s RPE was 1, they’d be able to lift another rep easily. RPEs are important as it can be used to evaluate how hard someone is working.

Performers can also use supersets. Supersets are when someone changes from one exercise to another, without a rest or break in between. It can be completed via two different ways: opposing muscle groups and same muscle group supersets. Opposing muscle group supersets focuses on muscle groups ‘opposite’ each other. For example, completing an upper body activity – such as a barbell row – and then straight after performing a lower body exercise – such as leg press. Same muscle group supersets are when performers work on the same muscle groups and go back to the same muscle groups but with a different exercise. For example, completing quadricep extensions instantly after completing squats. Both exercises focus on the quadriceps and similar muscles in the area.This type of superset works a specific, single region of muscles hard but it’s an awesome method to emphasise on a type of muscle and target that specific muscle group.

Supersets can be very demanding, especially if it’s a performers first time. However, it is a good way to focus on stamina and ability, which is useful in some athlete’s performances.

The principle of FITT can be followed through this training programme. It consists of frequency – how often you train, intensity – how hard you train, time – how long you train and type – the type of training method someone choses to use. An example of how the principle of FITT can be applied to a training programme is as follows;

• Fequency – to strengthen muscle mass, the performer should resistance / strength train 2-3 times per week
• Intensity – as muscular strength is being developed, the intensity of training should be high; heavier weights would need to be lifted, with less reps and sets, and the intensity can be calculated through the 1REP max test. Over 70% of your 1 repetition maximum (70 to 90 %) would need to be lifted to improve strength.
• Time – each session in resistance training could last for 45 minutes – depending on the client’s ability. Each interval of training, within the session, could last for 15 minutes. For example, the client focus on upper body for 15 minutes, and then switches to lower body for 15 minutes.
• Type – the type of training is resistance training (strength, in particular) and there are many different types of training within resistance training – like, supersets, pyramids, dropsets…

In training, as the client will be lifting heavy weights, they may require a spotter. A spotter is someone who supports and offeres assistance to the person lifting weights. A spotter is a huge, important aspect in safety regulations as they can help prevent any injuries to the client. Spotters can also provide motivation and can tell the client any areas in which they may need to improve in.

Introduction

In this report, I am going to investigate the different training methods of each fitness component in order to evaluate the most effective training methods to meet the physical requirements of the physical fitness tests for entry into the Uniformed Protective Services. My data has been collected through personal observation and research.

When training, it is important to take into consideration the 5 physical components of fitness, including; muscular endurance, muscular strength, cardiovascular endurance, flexibility and speed, alongside the 5 skill related components; agility, power, coordination, reaction time and balance.

• Muscular endurance: the ability to remain active for an extended period of time as the muscles contract against a force repetitively
• Muscular strength: the measure of force produced in a single effort by a muscle
• Cardiovascular endurance: the ability of the cardiovascular system and respiratory system to deliver oxygenated blood to the working muscles for a prolonged period of time
• Flexibility: the extent of the ability of a joint or muscles to move through an unrestricted full range of motion
• Speed: the ability to move part of the body as fast as possible
• Agility: the ability to move the whole body in response to a stimulus, with a change of direction/velocity
• Power: the ability to exert a maximum force instantly from a muscular contraction
• Coordination: the ability to perform and combine multiple movements efficiently and smoothly
• Reaction time: the time it takes to respond to a stimulus
• Balance: the ability to maintain posture or control of body movement

TRAINING METHODS

Muscular Endurance and Strength Training:

The best way to improve muscular endurance is to perform many sets of repeated exercises with low weights and a high number of repetitions such as using free weights, sit-ups, squats, squat thrusts and circuit training. This contrasts to the training method for muscular strength, which you should perform repeated exercises using high weights but with a low number of repetitions. In order to stay healthy and improve muscular strength and endurance, you should take part in strengthening activities at least 2 times a week. This can include tai chi, yoga, Pilates, using resistance bands or performing exercises using body weight. (Exercise, 2019) This affects the body system as muscles grow through stimulation and repair. As muscles are overloaded, micro-tears in the muscle fibres occur. Satellite cells, which are usually dormant, are activated by the damage or injury to a muscle which can be caused due to the stress of weight training, triggering a response in the immune system. This causes inflammation, which is a repair process. At the same time, the growth hormones cortisol and testosterone are released, regulating cell activity. Protein synthesis is increased by the release of testosterone and satellite cells multiply and fuse with skeletal muscle fibres which helps them thicken and grow. This results in larger muscles with a better tolerance of larger loads, and overtime, resulting in skeletal hypertrophy.

Cardiovascular Endurance Training:

Cardiovascular endurance can be improved through interval training, Fartlek training and continuous training. Continuous training consists of a 5-minute warmup, exercising continuously at a moderate pace for a set period of time (e.g. 30 minutes), and then a 5-minute cool down. However, during interval training and Fartlek training the pace and intensity of the exercise will vary throughout the training session. During interval training, you will perform an exercise at an intense pace for a set distance/time (e.g. 50m or 2 minutes) and then perform that exercise at a low pace for a set distance/time, giving the body a chance to recover before repeating the process. Fartlek training is very similar to interval training, but it is less structured. During fartlek training, you will use the environment to vary the intensity of the exercise such as running up/down a hill or changing the terrain you are running on (e.g. changing from running on the road to running on the grass). Regular cardiovascular endurance training will result in cardiac hypertrophy, meaning that the heart will increase in size and become stronger. The left ventricle wall thickens due to exercise which enables the heart to pump out more blood with each contraction, increasing the stoke volume. Due to the increased stroke volume, the resting heart rate decreases and there is an increased cardiac output. In addition to this, new capillaries are produced in the alveoli and skeletal muscles through capillarisation. This increases the volume of oxygen being transferred to the working muscles and removes more CO2 which is a waste product of aerobic respiration. Due to cardiac hypertrophy taking place, stamina will increase.

Speed Training:

Training methods for speed is similar to cardiovascular endurance training methods, including interval training, Fartlek training, hill running and resistance-based training. Resistance-based training includes parachute training, sled training and using resistance bands. The advantage of parachute training is it has been shown to improve 0-20m acceleration by 3.3%, making them a useful training method for improving speed and acceleration. However, the disadvantage is there are many variables which can decrease the effectiveness of the use of parachutes. A major example of this is the wind, as its strength and direction can impact the intensity of the training e.g. running against the wind is more difficult than running in the same direction of the wind.

Sled training is practiced by either pushing a sled in front of you or dragging it behind you as you run. Various studies have shown that heavier sled towing improves 5m and 10m acceleration while lighter sleds improves acceleration within the first 20m. Therefore, it has been shown that varying weights when sled training is extremely effective for improving acceleration.

Hill running is a safer way to train at maximal velocities, as the slope will shorten the distance that your legs have to land, reducing the stress. In addition to this, the incline of hills encourages better sprinting techniques, improving overall speed and efficiency. This becomes valuable in speed training as it builds maximal velocity and acceleration. (Get Faster, 2016) Hill running can also help improve your reaction time as the ground isn’t always flat and there may be natural obstacles which you will need to respond to such as tree roots or branches. Nevertheless, hill running also has its disadvantages; it applies more pressure and stress to the joints and muscles, making you more prone to injuries.

Power is a very important skill when it comes to speed as it enables you to increase your acceleration, and should be taken into consideration when training to improve speed. In order to train to improve power, you can use resistance-based training, weight-based training (using medium weights and a medium number of repetitions performed quickly) and plyometric exercises. Plyometric training involves exerting a maximum force rapidly in short time intervals, such as jumping exercises. Recent studies have shown that plyometric training can increase lean muscle mass by 2% and that performing plyometric exercises twice a week for a month and a half can also boost your change-of-direction ability, which is also useful when looking to improve agility.

Flexibility Training:

Flexibility can be improved by carrying out PNF stretching, dynamic stretching, static stretching, yoga and pilates.

PNF stretching was originally developed as a form of rehabilitation and therefore is extremely effective for targeting specific muscle groups, improving muscular strength alongside flexibility. It is most effective when the aim is to increase R.O.M (Range of Motion). However, there is a disadvantage to PNF stretching as it can put additional stress on the targeted muscle group, increasing the risk of injury to the soft tissue. In order to prevent this, it is vital to warm up prior to stretching and ensure that you do not exceed a stretch intensity and contraction force of about 50-60%. (Walker, 2004)

Dynamic stretching is when you stretch to your full range of motion and then return to the starting position before repeating. Dynamic stretching before exercise has been shown to improve performance and reduce the rate of injuries. Some examples of dynamic stretches include; side lunges, knee huggers, high knees, skipping, butt kicks, lunges etc.

Static stretching is when you maintain a position elongating a muscle for a prolonged period of time (e.g. 30 secs) and this should be carried out after exercising in order to reduce the risk of injury.

Yoga enables the muscles to become leaner and stronger, and the joints to become more flexible as it combines strength training with flexibility training. It is important to start at a beginner level to avoid injury.

Pilates, like yoga, also combines flexibility with strength training. It requires lots of stretching and movement, an is also useful to tone the muscles and for weight loss.

EFFECTS OF EXERCISE

Short-Term Effects of Exercise:

During exercise, the cardiovascular, muscular, respiratory and energy systems all work together to supply the working muscles with energy and remove waste products, such as CO2. As the muscles start to work, they need more oxygen for respiration, therefore the heart pumps more oxygenated blood to the rest of the body. Breathing rate increases as the intercostal and diaphragm increase expansion of the thoracic cavity, bringing in more air in order to re-oxygenate the working muscles as the body needs more oxygen for aerobic respiration.

As the muscles warm up, they increase in pliability. The rate of muscle contraction also increases which begins to diminish energy stores, stimulating a higher rate of energy metabolism. Myoglobin, which is an oxygen-binding protein primarily located within the muscles, is released to use in aerobic respiration. O2 is now able to diffuse into the muscle from the capillaries more quickly due to the steep concentration gradient between the capillaries and the muscles.

Micro-tears in the muscle tissue are also formed due to stress and overload on the muscles.

Sweating and skin redness also occurs during exercise in order to control the body’s temperature. Exercise requires aerobic respiration, which is an exothermic reaction, increasing your body temperature. Thermoregulation is helped by an increase of blood flow to the skin’s surface (causing skin redness), creating more heat on the skin’s surface but maintaining core body temperature. Red skin is caused by vasodilation in the capillaries to allow more blood to flow through, carrying more oxygen around the body. Blood vessels become closer to the skin’s surface allowing thermal energy to escape. Sweating allows the body to cool down as the sweat evaporates from the skin’s surface. Skin redness and sweating work together to cool off the skin which allows skin redness to be effective in preventing your body from overheating.

The production of synovial fluid increases after exercise. Synovial joints are an essential part of exercise as they allow a range of movement within the body, providing cushioning and lubrication to tissues and bones as you exercise. Regular exercise ensures that the health of synovial joints is maintained. Synovial membrane cells secrete lubricin and hyaluronan, which increases the cartilage density and elasticity. In addition to this, synovial fluid has been shown to protect the body from inflammation and infection as well as help manage osteoarthritis and arthritis.

As I have been exercising, I have noticed some of the short-term effects of exercise and physical changes. These have included an increase in my heart rate and breathing rate, redness in my skin, sweating, tiredness/aching in my muscles and a side-stitch (ETAP). For example, when running during continuous training, my heart rate had increased from 61bpm (my resting heart rate) to 163 bpm.

Long-Term Effects of Exercise:

After regular exercise and training, cardiac hypertrophy and skeletal hypertrophy will begin to take place, allowing the heart to pump more blood around the body and the skeletal muscles to tolerate heavier weights as the muscles thicken and grow. The body systems will also adapt to become more efficient after regular training/exercise around three times a week for six weeks and performance in that particular type of exercise or sport will begin to improve.

Another effect of exercise is increased bone density. Bone forms after a stress has been placed upon it during exercise as bone cells move to the stressed area. The bone is strengthened when proteins such as collagen are deposited between the bone cells, giving bone its rigidity as these proteins mineralize. Therefore, the principle of progressive overload applies to bone as well as muscles whilst training.

In addition, overall health and everyday life will benefit from regular exercise.

Benefits of Exercise:

Regular exercise can have many benefits on your lifestyle and overall health, including maintaining healthy muscles and joints. This is because exercise increases the production of synovial fluid, which in turn increases the cartilage density and elasticity, reducing the risk of osteoarthritis. In addition, regular exercise helps you to maintain a healthy weight as it increases the number of calories you burn each day.

Regular exercise can also reduce the risk of osteoporosis (as bone density increases after stress has been applied to it), coronary heart disease up to 35%, certain types of cancer (e.g. breast cancer and colon cancer) and type 2 diabetes up to 50%. (Benefits of Physical Activity, 2015)

Exercise can also help mental well-being, reducing the risk of developing dementia and can reduce depression up to 30% as well as relieve stress and reduce anxiety. This is because exercise releases chemicals from the brain such as dopamine and serotonin. (Mayfield-Blake, 2019) Furthermore, exercise can help improve social skills and enhance self-esteem if you take part in sport or physical activity as part of a team.

CONCLUSION

The best overall training methods, in my opinion, would be to use resistance-based, weight-based, plyometric, interval and fartlek training as they will help improve each of the components of fitness.

As you will see from the types of training below, no one type would be enough for the jobs we do. Most HR managers use a variety of these types of training to develop a holistic employee.

I. Technical or Technology Training

Depending on the type of job, technical training will be required. Technical training is a type of training meant to teach the new employee the technological aspects of the job. In a retail environment, technical training might include teaching someone how to use the computer system to ring up customers. In a sales position, it might include showing someone how to use the customer relationship management (CRM) system to find new prospects. In a consulting business, technical training might be used so the consultant knows how to use the system to input the number of hours that should be charged to a client. In a restaurant, the server needs to be trained on how to use the system to process orders. Let’s assume your company has decided to switch to the newest version of Microsoft Office. This might require some technical training of the entire company to ensure everyone uses the technology effectively. Technical training is often performed in-house, but it can also be administered externally.

II. Quality Training

In a generation centered business, quality preparing is critical. Quality preparing alludes to acclimating workers with the methods for counteracting, distinguishing, and taking out nonquality things, as a rule in an association that creates an item. In reality as we know it where quality can separate your business from rivals, this kind of preparing gives workers the information to perceive items that are not up to quality benchmarks and shows them what to do in this situation. Various associations, for example, the International Organization for Standardization (ISO), measure quality dependent on various measurements. This association gives the stamp of value endorsement for organizations delivering unmistakable items. ISO has created quality principles for pretty much every field possible, considering item quality as well as ensuring organizations in ecological administration quality.

Preparing workers on quality principles, including ISO guidelines, can give them an upper hand. It can bring about cost reserve funds underway just as give an edge in advertising of the quality-controlled items. Some quality preparing can occur in-house, yet associations, for example, ISO additionally performs an outer preparing.

III. Skills Training

Abilities preparing, the third kind of preparing, incorporates proficiencies expected to really play out the activity. For instance, a clerical specialist may be prepared in how to pick up the telephone, while a sales rep, best case scenario Buy may be prepared in appraisal of client needs and on the best way to offer the client data to settle on a purchasing choice. Consider aptitudes preparing as the things you really need to know to play out your activity. A clerk has to know the innovation to ring somebody up as well as what to do if something is evaluated wrong. More often than not, abilities preparing is given in-house and can incorporate the utilization of a guide.

IV. Soft Skills Training

Our fourth sort of preparing is called delicate abilities preparing. Delicate abilities allude to character characteristics, social graces, correspondence, and individual propensities that are utilized to describe associations with others. Delicate abilities may incorporate how to pick up the telephone or how to be neighborly and inviting to clients. It could incorporate lewd behavior, preparing and morals preparing. In certain occupations, vital, delicate abilities may incorporate how to persuade others, keep up casual discussion, and build up compatibility.

In a retail or eatery condition, delicate aptitudes are utilized in each communication with clients and are a key segment of the client experience. Indeed, as indicated by a Computerworld magazine review, officials state, there is an expanding requirement for individuals who have not just the aptitudes and specialized abilities to carry out a responsibility yet in addition the important delicate aptitudes, for example, solid tuning in and correspondence capacities.

V. Professional Training and Legal Training

In certain occupations, proficient preparing must be done on a progressing premise. Proficient preparing is a sort of preparing required to be modern in one’s own proficient field. For instance, An individual wellness coach will experience yearly accreditations to keep awake to date in new wellness and nourishment data. A few associations have paid a significant expense for not appropriately preparing their workers on the laws identifying with their industry. Therefore, the association has consented to create preparing for laborers on restorative protection. The fines could have been counteracted if the association had furnished the best possible preparing in the first place. Different kinds of lawful preparing may incorporate inappropriate behavior law preparing and segregation law preparing.

VI. Team Training

Do you know the activity wherein an individual is approached to close their eyes and fall back, and afterward probably the colleagues will get that individual? As a group constructing exercise (and a terrifying one at that), this is a case of a group preparing. The objective of the group preparing is to create cohesiveness among colleagues, enabling them to become more acquainted with one another and encourage relationship building. We can characterize a group preparing as a procedure that enables groups to improve basic leadership, critical thinking, and group advancement abilities accomplish business results. Frequently this sort of preparing can happen after an association has been rebuilt and new individuals are cooperating or maybe after a merger or obtaining. A few purposes behind group preparing incorporate the accompanying:

• Improving correspondence
• Making the working environment increasingly pleasant
• Motivating a group
• Getting to know one another
• Getting everybody ‘onto a similar page,’ including objective setting
• Teaching the group self-guideline procedures
• Helping members to become familiar with themselves (qualities and shortcomings)
• Identifying and using the qualities of colleagues
• Improving group efficiency
• Practicing successful joint effort with colleagues

Group preparing can be controlled either in-house or remotely. Amusingly, using innovation, group preparing never again expects individuals to try and be in a similar room.

VII. Managerial Training

After somebody has invested energy with an association, they may be distinguished as a possibility for advancement. At the point when this happens, administration preparing would happen. Subjects may incorporate those from our delicate abilities area, for example, how to rouse and appoint, while others might be specialized in nature. For instance, if the board utilizes a specific PC framework for booking, the chief up-and-comer may be in fact prepared. Some administrator preparing may be acted in-house while other preparing, for example, authority abilities, may be performed remotely.

VIII. Safety Training

Security preparing is a kind of preparing that jumps out at guarantee representatives are shielded from wounds brought about by business related mishaps. Wellbeing preparing is particularly significant for associations that utilization synthetic substances or different kinds of unsafe materials in their creation. Wellbeing preparing can likewise incorporate clearing plans, fire drills, and working environment savagery methods. Security preparing can likewise incorporate the accompanying:

• Eye security
• First help
• Food administration security
• Hearing assurance
• Asbestos
• Construction security
• Hazmat security

Introduction

One of America’s most important battles occurred at the turn of the century, and beginning of Operation Enduring Freedom with Operation Anaconda in the Shahi-Kot Valley in eastern Afghanistan. Operation Anaconda, which occurred in March 2002, was a very difficult battle against Al-Qaeda enemies in a very rough mountainous area under terrible weather conditions. By then this battle was also America’s biggest battle fought since Operation Desert Storm, and one of America’s highest-altitude battle in which American soldiers fought (Naylor, 2005). Even though Operation Anaconda ended with a victory for the U.S. and its allied forces, there were at least eight American soldiers killed in action (KIA), and more than 50 wounded in action (WIA) (Kugler, Baranick, & Binnendijk, 2009). The difficulties experienced by U.S. forces at the beginning of the battle occurred after imperfect air-ground battle miscommunication caused ground forces to withdraw from the Shahi-Kot Valley. Those difficulties provide very important lessons on better planning process, organization, and training of U.S. forces in future joint military operations. This paper attempts to explain how the ineffective communication of Joint Forces Commanders’ and their failure to conduct multi-echelon and concurrent training, and develop proper operational adaptability resulted in initial U.S. casualties during Operation Anaconda.

Background: Operation Enduring Freedom

Operation Enduring Freedom started soon after the 9/11 attacks of New York City’s Twin Towers, the Pentagon, and the plane crash near Shanksville, Pennsylvania. When Intelligence information indicated that, an Islamic organization named Al Qaeda directed by Osama Bin Laden had been responsible for those attacks from Afghanistan, the U.S. government demanded that the Taliban government hand over Al Qaeda terrorists. Since the weak Taliban government refused, the U.S. along with allied coalition forces sent Special Forces detachments that were very successful in forming alliances with Afghan militias who were fighting the Taliban. Towards the end of 2011, the Taliban had lost control of the northern city of Mazar-e-Sharif, the capital Kabul, Kunduz in the north, and Kandahar in the south to Afghan militias, which were under the control Hamid Karzai who would be the president of Afghanistan until 2014. Thus, the Al Qaeda forces lost the support of the Taliban, and retreated to a very rugged mountainous area with fortified caves and in the Pashtun highlands of eastern Afghanistan.

The United States Central Command (CENTCOM) took control over the deployment of U.S. forces in Afghanistan. Some of the joint task forces that participated were 10th Mountain Division’s Task Force Mountain, Special Operations Group Task Force Dagger, and 101st Airborne Division Task Force Rakkasan (Fleri & Howard, 2003). Likewise, there were some Afghan militias, whose training fell under the responsibility of Special Operation forces. During the planning process of Operation Anaconda, two issues quickly developed: the difficulty in acquiring good intelligent information, and a fragmented chain of command (Kugler, Baranick, & Binnendijk, 2009). Furthermore, CENTCOM had decided the main force for the initiation of this battle would be the approximately 300 poorly trained Afghan troops despite the fact that there were three U.S. light-infantry battalions (Naylor, 2005). CENTCOM had also decided not to use any artillery forces, apparently because it wanted to avoid the heavy artillery losses endured by the Soviets during the Soviet-Afghan War in the l980s (Naylor, 2005).

At the end of February 2002 CENTCOM and the rest of the U.S. Forces decided the day of the attack for Operation Anaconda. The plan included Special Operations Forces (SOF) reconnaissance missions; SOF, and Afghan Militias’ blocking entrances for the northern and southern end of the valley; U.S. light-infantry conducting a helicopter assault on the eastern part of the Shahi-Kot Valley; and destroying Al-Qaeda terrorists as they escape to the opposite side of the valley (Kugler, Baranick, & Binnendijk, 2009). On February 28, 2002, Operation Anaconda begins as Special Operations Forces placed themselves in the northern side of the valley, and close to the position where the Afghan militia would infiltrate later on. Meanwhile, when Task Force Hammer, which included the Afghan militia and two SOF teams, enter the valley in vehicles, one of their trucks overturns. Then, TF Hammer got mistaken as Al-Qaeda terrorists and got attacked by an AC-130 aircraft resulting in the death of an American soldier and three Afghan soldiers (Naylor, 2005). As the battle continues, U.S. and coalition forces encountered heavy resistance from the Al-Qaeda fighters. Towards the end of the battle on March 14, U.S. forces destroyed Al-Qaeda forces and hundreds of terrorists perished (Fleri & Howard, 2003).

Training Management Principles

Commanders

Army Doctrine Publication (ADP) 7-0 establishes the guidelines by which Commanders are responsible for training to accomplish the mission (Department of the Army, 2018). During Operation Anaconda, Joint Forces Commanders failed to conduct proper training on subordinate joint forces units. For example, poor communication led to the attack of TF Hammer by an AC-130 aircraft, which mistook TF Hammer for Al-Qaeda soldiers. Likewise, approximately 300 Afghan militiamen had two weeks of training in soldiering skills. Afghan troops were also kept uniformed during most of this operation and received new information with very little of no notice. Likewise, during this battle, air and ground forces had trouble in properly interpreting communication processes to use for close air-ground support. It is the commanders’ responsibility to ensure soldiers receive air-ground contact training down to the tactical level (Fleri & Howard, 2003).

Training to Develop Operational Adaptability

Operation Anaconda was the perfect scenario to train to develop operational adaptability. Many inevitable changes in mission required adequate training, such as getting to know the operational environment of Shaki-Kot Valley. Intelligence information about enemy threats is essential to conduct this type of training. Unfortunately, Intel information was very inaccurate.

Conducting Multi-Echelon and Concurring Training

Multi-echelon training permits the concurrent training on one or more echelon on different tasks (Department of the Army, 2018) Joint Forces during Anaconda showed very little unity of command, and therefore, there was little or no multi-echelon training. During Anaconda, commanders failed to train and implement battle plans to perform with available forces on the ground. In addition, conducting multi-echelon training with coalition and allied military forces will reassure that they will get the required tactical knowledge for working with American forces (Fleri & Howard, 2003).

Conclusion

In summary, the ineffective communication of Joint Forces Commanders’ and their failure to conduct multi-echelon and concurrent training, and develop proper operational adaptability resulted in initial U.S. casualties during Operation Anaconda. Operation Anaconda provides the U.S. military with valuable lessons to learn and apply in future joint and multinational operations.

References

1. Department of the Army. (2018, August). ADP 7-0 Training. Washington, DC: Army Publishing Directorate. Retrieved May 12, 2019, from https://armypubs.army.mil/epubs/DR_pubs/DR_a/pdf/web/ARN12051_ADP%207-0%20FINAL%20WEB.pdf
2. Fleri, E., & Howard, E. H. (2003, November 13). Operation Anaconda Case Study. Maxwell AFB , Alabama: College of Aerospace Doctrine, Research and Education.
3. Kugler, R., Baranick, M., & Binnendijk, H. (2009, March). Retrieved May 12, 2019, from Defense Technical Information Center: https://apps.dtic.mil/dtic/tr/fulltext/u2/a496469.pdf
4. Naylor, S. (2005, April 18). Not a Good Day to Die: The Untold Story of Afghanistan’s Operation Anaconda. The Army Times. Retrieved May 08, 2019, from The Army Times: http://www.2ndbn5thmar.com/CoTTP/AnacondaNaylor.pdf

Introduction

A specific training programme will be created and analysed for the client’s needs and goals. There will also be a detailed analysis of the components of fitness the athlete needs to improve. Goal setting is one of the most popular performance enhancement techniques in sport (Toner and Moran, 2017). The athlete has set specific areas in which he is looking to improve within the training programme. The individual’s goals are to improve his muscular strength, speed and power. These components of fitness are important in many sports but especially relevant to the client who is participating on this training programme.

Background of the client

The athlete who is participating in the training programme is a cricketer for Oxford MCCU and Northamptonshire county cricket club (NCCC). The individual is on a strict cricket-based training program currently, when the cricket season starts the athlete will be playing for Oxford MCCU, Northamptonshire county cricket club and Northampton saints cricket club. It is vitally important that the cricketer gets as strong, fit and quick as possible before his busy season starts. The client currently has severe issues with his speed, muscular strength and power, so if the training program is successful the cricketer will see vast improvements in his game. These improvements will be made by the programme being well detailed and structured. Also the client will need to give serious amounts of effort to improve all three of these components. The program will be six weeks long and this is because six weeks is enough time to see major improvements within a training programme.

The individual has also had many injures during his short sporting career. The athlete has had major injuries in his lower back and hamstrings forcing him to miss many competitive games in the last two cricketing seasons. Injuries are defined as an incident occurring during scheduled games or practices therefore causing the athlete to miss the next competition. To prevent hamstring injuries reoccurring, it is vital to establish how they happen. It is generally thought in wider research that the reason for the susceptibility of hamstring muscle injuries is due to their anatomical arrangement. The hamstring muscle complex is a muscle group which works by flexion and extension in the knee and the hip. In everyday movements, flexion of the hip and knee occur together, with opposing effects occurring on the hamstring length (Petersen, 2005).

Hopefully the six-week training programme will stop these injuries reoccurring and strengthen his whole-body region. If the client can make these components of fitness his strengths instead of weaknesses, then the training programme has been highly effective. Research has shown that there are many sport performance benefits from resistance training. Weight training specifically, is now one of the main exercise tools used for individuals who seek benefits from competing in exercise (Kenney et al., 2012).

It is crucial that the athlete is driven and motivated to complete the programme successfully. Coaches can only do so much for the sporting individuals any athletes will need self-motivation in some form. Motivation is defined as ‘the direction and intensity of one’s effort’ (Weinberg, 2009). The motivation from the client can be intrinsic or extrinsic, but it is crucial in achieving success. The willingness of the sporting individual to use mental and physical effort in the need of achieving excellence (Moran, 2012). For the training programme to work the athlete must put in significant amounts of effort and must be driven to succeed. If the athlete applies himself properly for the duration of the training programme there will be no doubt that the athlete will see improvements in his cricket. The exercises are specific for the client and all the workouts are power, speed or muscular strength drills.

Muscular Strength Training

The client’s main weakness is his muscular strength, this is certainly an area in which the individual is looking to improve. With the athlete being a fast bowler in cricket it is vital that he has decent muscular strength because there is a lot of stress and tension going on within the body. Muscular strength refers to the amount of force a muscle can produce and is measured by the maximum amount of force a muscle can produce in a single effort (Corbin and Lindsey, 1994). The amount of muscle strength which can be achieved depends on factors such as: gender, age, and inherited physical attributes. While strong muscles are essential for any athletic effort, strong muscles can benefit everyone in some way. Strength training has many different benefits. It Increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk. It improves your quality of life as you gain body confidence. Strength training will not only make you strong but will also help with managing your weight (Hoffman et al, 2011).

Training programmes need to be specific for the athlete and it is crucial that the programme provides benefits health wise, but it also needs to be enjoyable. There is a substantial amount of evidence which states that resistance training is beneficial in younger athletes. Scientific papers have been carried out and the research has shown that properly designed resistance-based training programmes can improve the strength development in children as young as six years old (Kraemer and Fleck, 2005). As stated earlier, the athlete has had previous injuries that have hindered his progression in sport. Recently the client has been on a rehabilitation programme with the Oxford MCCU gym coach because of the reoccurring injuries. The programme was built around progressive ability and trunk stabilisation exercises (Speed and Hunter, 2007). With the rehabilitation programme being complete, the athlete should be fully fit to start this six-week training programme.

The athlete is going to need to be mentally strong to complete this programme effectively and efficiently. Mental toughness has been associated with reaching peak performance and can been seen as a synonym for being resilient (Moran, 2004). The athlete needs to be motivated intrinsically and cannot not rely solely on the coach. Exercises such as: back squat, bench press, deadlifts and loaded press ups will be in the training programme and every exercise has three sets but there is a lot of repetitions for the athlete to complete on each set (See Appendices). The repetitions are high because the athlete needs to get volume in the training programme early. The athlete isn’t too familiar with some of the exercises so hopefully the athlete gathers the technique quickly. When the athlete has the technique mastered that is when the weight can go up on the exercise and muscular hypertrophy will be seen. It is vital that the client is very careful and cautious when using free weights or stack machines because he has had severe injuries especially in the lower back region.

Strength training programmes are now considered an integral part of athlete preparation. There are several areas of research that provide support for this. Physical enhancements that can be developed through strength training have been shown to differentiate the performance levels of athletes. In American football, research has shown that starters and nonstarters can be separated by the measures of their strength and jumping ability (Fry and Kraemer, 1991). This is also alike in research conducted in Australian rules football, where the measures of speed and vertical jump performance can define who starts and who is on the bench (Young, et al, 2005).

Strength or resistance training has been shown to improve strength, power and speed in several athletic sports. In addition to improving these physical qualities, strength training also has significant benefits for athletes in terms of increasing muscle mass and decreasing risk of injury. The goal of athlete preparation is to maximize performance during competition (McGuigan et al, 2012). The use of training programs designed to increase strength and power qualities in elite athletes is to ultimately improve athletic performance. There are large amounts of literature that shows that strength training can increase strength, power, speed, and acceleration in several different sports (Olsen and Hopkins, 2003). For example, explosive strength training has been shown to increase maximal sprinting speed and vertical jumping in English football players (Buchheit et al, 2010).

Research states that strength and conditioning training is a type of training that is designed to improve a person’s sports performance and reduce their chance of injury. Becoming active and getting your heart pumping is great, however if you do not do exercises that strengthen your body and bones, you’ll be repeatedly dealing with acute injuries and irritating pains that can be avoidable if you strengthen your body in the correct way (Anderson and Kearney, 1982).

Strengthening the body can be simply gained through hard work and you don’t have to be a member of a gym if you don’t want to as you can strengthen your body and bones through daily exercises that can be done at home. Having respectable muscular strength can even reduce the chances of diseases. An example would be individuals who suffer from diabetes normally experience better blood glucose control by continuing in regular resistance training (Anderson and Kearney, 1982).

Speed and Power training

Speed and power are the other two components of fitness that the client is wanting to improve. Firstly, speed is the ability to reach a high velocity of movement in whatever form of exercise. There is a high correlation between an athlete’s strength and explosive power and their sprint performance (Fleck and Kraemer, 2004). This is usually measured with power tests such as jump squats, reactive jumps and short sprints. The client currently does all the power tests at least once a month on his current cricket programme at University. While strength and power training can both increase an athletes speed, combining it with sprint training is much more beneficial (Bompa, 1999). Basic sprints help improve reaction time, acceleration, and deceleration, all of these are vitally important for the athletes chosen sport. Sprints can be repeated near to the client’s maximal velocity which is essential to make the right neuromuscular adaptations. A speed training program can be adapted if needed by hill sprinting. Incline running helps to improve power during hip flexion and extension (Baker, 2001). Downhill running is also very effective at improving co-ordination and stride length (Newton and Kraemer, 1999).

Power is ‘the ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements’ (Garhammer, 1993). While strength is the maximal force you can apply against a load, power is proportional to the speed at which you can apply this maximal force. Training to improve power can include lifting weights, throwing implements such as medicine balls, running against a resistance, and plyometrics (Komi, 1979).

Power training enables an athlete to apply the greatest amount of their maximal strength in the shortest period of time (Beachle and Earle, 2000). This is crucial for many sports men and women who will rarely be required and not have the time to produce maximal forces. Most athletic activities involve far faster movements and higher power outputs that are found in maximal strength exercises (Newton and Kraemer, 1994).

An athlete can be exceptionally strong but lack significant explosive power if they are unable to apply their strength rapidly (Mero et al, 1987). There are many sports benefits from a combination of power training methods. An example would be in Basketball where explosive strength training drills such as power cleans and plyometric exercises such as depth jumps, and ballistics are all relevant suitable training choices. Plyometrics is a great way to improve speed and power and it involves a quick, powerful movement using a counter-movement jump that involves shortening the strength cycle (Beachle and Earle, 2000). Plyometric exercises include various types of jump training and upper body drills using medicine balls. Plyometrics is a suitable form of power training for many team and individual sports. Many sporting individuals see plyometrics as simply as jumping up and down but there are important guidelines and programme design protocols that need to be followed if plyometrics is to be as safe and effective as possible.

Conclusion

To conclude, the individual has a training programme that is specific to his needs and the three components of fitness that the client is looking to improve are muscular strength, speed and power. The sporting individual needs to work continuously hard on this program and the improvements in the specific areas will be made. This training will undoubtedly improve the athletes cricketing ability and general athletic skills. The use of strength-based training programmes designed to increase strength and power qualities in elite athletes is to improve athletic performance in general (McGuigan et al, 2012).

References

1. Anderson, T. and Kearney, J. (1982). Effects of Three Resistance Training Programs on Muscular Strength and Absolute and Relative Endurance. Research Quarterly for Exercise and Sport, 53(1), pp.1-7.
2. Baker, D. (2001). Comparison of Upper-Body Strength and Power Between Professional and College-Aged Rugby League Players. Journal of Strength and Conditioning Research, 15(1), pp.30-35.
3. Baker D, Newton RU. (2006) Adaptations in upper-body maximal strength and power output resulting from long-term resistance training in experienced strength-power athletes. Journal of Strength and Conditioning Research.; 20:541–546. 14.
4. Baechle TR and Earle RW. (2000) Essentials of Strength Training and Conditioning: 2nd Edition. Champaign, IL: Human Kinetics
5. Baechle, T. and Earle, R. (2012). Weight training. Steps to success. 4th Edition. Champaign, Ill.: Human Kinetics.
6. Buchheit M, Mendez-Villanueva A, Delhomel G, Brughelli M, Ahmaidi S. (2010) Improving repeated sprint ability in young elite soccer players: repeated shuttle sprints vs. explosive strength training. Journal of Strength and Conditioning Research.; 24:2715– 2722. 15.
7. Corbin, C. and Lindsey, R. (1994). Concepts of fitness and wellness. Madison, Wis.: Brown & Benchmark.
8. Fleck SJ and Kraemer WJ. (2004) Designing Resistance Training Programs, 3rd Edition. Champaign,IL: Human Kinetics
9. Fry, A. and Kraemer, W. (1991). Physical Performance Characteristics of American Collegiate Football Players. Journal of Strength and Conditioning Research, 5(3), pp.126-138.
10. Garhammer, J. (1993). A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance Prediction, and Evaluation Tests. The Journal of Strength and Conditioning Research, 7(2), p.76.
11. Haff, G. and Triplett, N. (2016). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics.
12. Hoff, J., Gran, A. and Helgerud, J. (2002). Maximal strength training improves aerobic endurance performance. Scandinavian Journal of Medicine and Science in Sports, 12(5), pp.288-295.
13. Hoffman, J., Ratamess, N., Kang, J. and Faigenbaum, A. (2011). Anthropometric and Performance Changes in NCAA Division III College Football Athletes. Journal of Strength and Conditioning Research, 25, p.S10.
14. Kenney, W., Wilmore, J., Costill, D. and Wilmore, J. (2012). Physiology of sport and exercise. 6th Edition. Champaign, IL: Human Kinetics.
15. Komi PV. (1979) Neuromuscular performance: Factors influencing force and speed production. Scandinavian Journal of Medicine and Science in Sports.1:2-15
16. Mero, A., Komi, P., Rusko, H. and Hirvonen, J. (1987). Neuromuscular and Anaerobic Performance of Sprinters at Maximal and Supramaximal Speed*. International Journal of Sports Medicine, 08(S 1), pp.S55-S60.
17. Moran, A.P. (2012) Sport and exercise psychology: A critical introduction. 2 Edition. Sussex: Routledge.
18. Newton RU and Kraemer WJ. (1994) Developing explosive muscular power: implications for a mixed method training strategy. NSCAJ. 16:(5):20-31
19. Newton RU, Kraemer WJ, Hakkinen K. (1999) Effects of ballistic training on preseason preparation of elite volleyball players. Medicine Science Sports Exercise. Feb;31(2):323-30
20. Olsen PD, Hopkins WG. (2003) The effect of attempted ballistic training on the force and speed of movements. Journal of Strength and Conditioning Research.; 17:291–298.
21. Petersen, J. (2005). Evidence based prevention of hamstring injuries in sport. British Journal of Sports Medicine, 39(6), pp.319-323.
22. Toner , J., and Moran, A. (2016) On the importance of critical thinking. A response to Wulf (2015). Psychology of Sport and Exercise, 22, 339-340.
23. Young, W., Newton, R., Doyle, T., Chapman, D., Cormack, S., Stewart, C. and Dawson, B. (2005). Physiological and anthropometric characteristics of starters and non-starters and playing positions in elite Australian Rules football: a case study. Journal of Science and Medicine in Sport, 8(3), pp.333-345.
24. Weinberg, R.S. (2009) Sport psychology: Handbook of sports medicine. 1st Edition, Oxford: Wiley-Blackwell.