Fluent Essays

Optimal Sports Performance APA Formatting Graduate level writing 10 pages or more 12 to 14 references Using your athlete analysis, you are to design a 36-week training program. You are to identify what exercises you will use during each phase, including repetitions, sets and intensity. You need to justify why you are using the exercise, including repetitions, sets and intensity. In addition to designing this workout you are to develop nutritional guidelines for the athlete that he/she may be able to use to help with their goals. You are NOT to design an actual diet, but rather guidelines that will help them reach their goals. Be sure to support your opinions with rationales providing credible sources. Reference: https://www.nasm.org/ Clark & Lucett NASM Essentials of Sports Performance Training. Lippincott, Williams and Wilkins 2010. ISBN:0-7817-6803-9 focus on the specifics of what tests were chosen, the results of those tests, and what your observations of the test mean Running head: PERFORMANCE TESTING 1 PERFORMANCE TESTING 2 Performance Testing Results and Compensation for Subjective Tests It was quite essential to perform sprint endurance testing for Trevor. The test provided effective and encouraging results not just to Treavor but to his coach as well. The sprint endurance testing enhanced the speed and agility of Trevor. Speed endurance testing enabled the athlete to maintain increased speed even when his body started to show signs of fatigue (Clark & Lucett, 2010). Prior to the test, Treavor had a slowed speed, and his performance on the track was less appealing. However, after the test was done, Treavor had an elevated performance, and his sprints had improved significantly. Every athlete needs to have a better sprinting speed because nearly all sports, be it on track or off track, need speed in one way or the other. The sprint endurance test ensured that Treavor becomes a better competitor. The test shaped him into a better athlete. His outstanding speed and agility on the field were incredible. Amongst other competitors, Trevor is currently the favorite to winning the competitions. Besides, the sprint endurance test helped Treavor to have increased muscle strength. Speed endurance test typically builds strong muscles for athletes. Muscles help the athlete to keep up with the needed speed (Clark, Lucett & Sutton, 2012). Further, Treavor has an enhanced standing base. For an athlete, standing base is important as it regulates the posture and the athlete's body balance. Other than the improved running performance, Trevor's neuromuscular was stimulated, and this has acted in his favor while on the track. Short-term muscular and power endurance helped him to resist fatigue in the course of training or actual performance (Haddock et al., 2016). Trevor was able to create the necessary power and powerful movements. Trevor's physical therapist was in a better position to assess his injury risks because of the manual muscle tests. A profound compensation for sprint endurance testing includes hamstring injuries that can lead to a reduced and slowed performance (Yu, Liu & Garrett, 2017). Hamstring injuries made Trevor lose training time as he had to take the time of the field and rest before the performance. This happened because of the increased training volume, muscle fatigue, ineffective biomechanisms, and weakness. Inflexibilities in the hamstring muscles also led to heightened rates of hamstrings injuries. He lost a significant amount of competition and training time as a result of the hamstring muscle injuries. The compensation nonetheless did not deter Treavor from reaching his goals because after the hamstring injuries; he would feel determined and motivated as never seen before. Fitness testing is the second test that Trevor had to undergo. The fitness test enabled Treavor to improved agility, power, and speed. Both outdoor and indoor sports activities are important to athletes. Depending on the activity, an athlete must be fit and in good shape to have an enhanced performance (Clark & Lucett, 2010). Fitness testing enabled Trevor and his coach to gain in-depth knowledge about the athlete's skills and health-related aspects touching on his fitness. The fitness testing helped Trevor to distinguish between the physical activities that were working and those that were undermining his thirst for achieving his set targets. The test ensured that Treavor was motivated so much that he often won all the sporting activities he participated in. His motivation hit an all-time high, and he was more than determined to ace the performance when the time comes. Moreover, the fitness tests ensured that Treavor competes competitively, adequately and efficiently. Trevor has gained a competitive advantage over his teammates because of a rigorous but effective fitness program that was tailor-made to suit his physical, mental, and psychological needs while on the track. Besides that, Trevor monitored his progress on the field because the test enabled him to identify his weaknesses and strengths, thereby working on them accordingly. Trevor was also to measure his fitness level after suffering a hamstring injury in his previous training sessions. Through the fitness test, Trevor was able to improve on his physical needs, and this pushed him to work twice as hard. The outcomes were pleasing and outstanding because he outshined all of his opponents during the completion. As part of the fitness test, Trevor underwent strength testing, and this helped him to gain strengthened muscles and muscle base. The athlete’s great muscle strength made him an outstanding performer (Haddock et al., 2016). Finally, the body composition test that was integrated with the fitness test ensured that Trevor could monitor his muscle composition and muscle development. Entirely, the fitness tests made Treavor an affluent and adequate competitor, and his overall sporting scores were enhanced due to the fitness tests. Fitness training did not go without compensation. Trevor experienced knee injuries, sprained ankle, and shoulder injury because of the weightlifting exercises. These injuries somewhat affected his performance. At one instance, Trevor had to be benched because he could not give an impressive performance. The injuries hindered him from having a smooth training session. With proper guidance, Trevor is currently progressing with his fitness training without significant hiccups, all thanks to his dedicated coach and team members. The movement assessments and manual muscle testing proved helpful in the long run (Clark, Lucett & Sutton, 2012). Trevor had formed a habit of developing tension in his muscles before a performance. The manual muscle test was if great help. The test helped Trever to gain control over the tension build up in his leg muscles. Trever gradually improved his muscle strength because of the manual muscle test. In his area of sport, muscle strength is pivotal as it would push him to become an effective competitor. Great muscle strength is linked to enhanced force, and the force propels an athlete to have an elevated performance outcome. According to Suchomel, Nimphius, and Stone (2016), muscular strength carries great significance to an athletes’ performance. This was no exception to Trevor. He became more aware of his sports performance and his muscular intensity during training sessions. Notably, the manual muscular testing ensured that Trevor acquires his squat strength. The boosted muscle strength ensured that the athlete got optimal performance throughout his competing phase (Suchomel, Nimphius & Stone, 2016). It is important to state that Trevor's sports performance improved because of strength training. Trevor acknowledged that his performance was much better because of the squat and muscle strength training that he focused on during training. Some of the muscle testing that helped Trevor included squat and push up and knee tests. To all athletes, endurance and muscle strength are highly recommended (Koral et al., 2018). The test reduced his risk of injuries. Trevor's injury rate reduced drastically after the manual muscular test was done on him. Importantly, Trever maintained an ideal and healthy body weight as a result of the manual muscular and squat strength tests. Trevor acquired strong bones and muscle in the end. Also, he was able to incorporate other activities into his training programs. The activities allowed him to take up exercises that strengthened not just Trevor's bone but his muscles as well. Trevor affirmed that his level of confidence had gone after the test. His strength and endurance made Trevor's overall performance to improve significantly while participating in his sport. The manual muscular test helped Trevor to have ''to go the distance'' because of exceptional performance. The tests produced exceptional outcomes (Koral et al., 2018). For instance, Trevor can determine his current fitness routine and make the needed modifications accordingly for enhanced speed and performance. Lastly, Trevor currently has improved physical stamina because of the test, and there were no compensations for this test. The final test done on Trevor was movement assessment testing. This test enhanced the performance outcome of the athlete. In most cases, the health and fitness practitioners utilize movement assessment tests to observe any impairment related to the human movement system (Koral et al., 2018). The test ensured that Trevor was fit for competitions and that his physical stamina was on point. In sports, movement ability is a critical ingredient to having a better sports performance, albeit it is overlooked. At times, physical fitness professionals utilize movement assessment test together with manual muscle tests to enhance the physical strength of the athlete’s movement. Mostly, standardized training strategies enabled Trevor to remain focused and inspired to become the best athlete of all time. After the movement assessment test, Trevor made use of transitional and dynamic movement assessments. As a result, the athlete’s energy and speed improved significantly because of the movement assessments. Trevor has achieved high training levels, and his boosted energy has given him great competing techniques, and he has become a better version of himself at the moment. The athlete's overall body posture, knee, foot, upper body, and the ankle regions improved considerably. All the subjective and athlete’s objective tests worked in favor of Trevor because he has improved his sports performance. Trevor'sTrevor's strides have improved. Consistency in a dynamic movement test helps an athlete to increase his pace and training speed (Haddock et al., 2016). Nonetheless, compensations existed for this type of subjective testing. Knee injuries and postural distortions contributed to both overactive and underactive muscles. Trevor's daily training routine involves a lot of jumping and running around the track. Therefore, he is more prone to ankle and knee injuries. The injuries are a great hindrance to his upward mobility in his sporting career. References Clark, M. A., Lucett, S., & Sutton, G. B. (2012). NASM essentials of personal fitness training. Lippincott Williams & Wilkins. Clark, M., & Lucett, S. (Eds.). (2010). NASM essentials of corrective exercise training. Lippincott Williams & Wilkins. Haddock, C. K., Poston, W. S., Heinrich, K. M., Jahnke, S. A., & Jitnarin, N. (2016). The benefits of high-intensity functional training fitness programs for military personnel. Military medicine, 181(11-12), e1508-e1514. Doi: 10.7205/MILMED-D-15-00503 Koral, J., Oranchuk, D. J., Herrera, R., & Millet, G. Y. (2018). Six sessions of sprint interval training improve running performance in trained athletes. Journal of strength and conditioning research, 32(3), 617. Doi: 10.1519/JSC.0000000000002286 Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports medicine, 46(10), 1419-1449.  Doi: 10.1007/s40279-016-0486-0. Yu, B., Liu, H., & Garrett, W. E. (2017). Mechanism of hamstring muscle strain injury in sprinting. Journal of sport and health science, 6(2), 130. Doi: 10.1016/j.jshs.2017.02.002 Running head: OPTIMAL SPORTS PERFORMANCE 1 OPTIMAL SPORTS PERFORMANCE 2 Optimal Sports Performance Athlete, Sports Played and Goals The selected athlete is Serena Williams. Serena was born in Saginaw, Michigan, in 1981. Her career as a tennis player started in the late 1990s (Vanaski, 2018). Ever since Serena Williams has become one of the world's exciting and most talented tennis players. Serena's powerful skills and ardent style of playing has seen her win more Grand Slam singles titles than anyone else. In total, she has won 23 Grand Slam singles titles. Serena leaned the art of playing tennis from her father. She trained alongside her father in Los Angele's public courts. However, it was until 1995 that Serena became a professional tennis player just a year after her sister, Venus Williams (Vanaski, 2018). Serena’s great athleticism, groundstrokes as well as powerful serves have made her the most dominant American tennis player. Serena Williams loves to keep her goals close to herself as she believes that such would help her work harder (Rossingh, 2019). She determined that her goals are usually on tournaments and doing well on the court. As a little girl, her goal was always to become a renowned tennis player, not just in the U.S but globally. In contemporary times, her goal is to break the all-time grand slam record. Serena has experienced several injuries in the current season, and this might affect her goal. Her physical fitness should be her top priority if she wants to accomplish her goals. She is keen on breaking the Grand Slam record (Rossingh, 2019). While in her late 30s, Serena has vowed that nothing would hold her down as she is ready for a major comeback. Serena's goal in life is to inspire people, especially young girls, to go after that which their heart desires. As a little girl, Serena's mind was set on becoming the best tennis player, and this goal has been achieved countless times. Subjective Information Motherhood is most likely to affect Serena Williams's career. Ever since returning from maternity leave, she is yet to win any major title. The many injuries she has been experiencing are indeed hindrances to her breaking the Grand Slam's singles title. Serena Williams is the greatest American athlete of all time. In this case, ‘greatest' is both subjective and vague, as well. Her age played a great role in making Serena hold the No. 1 ranking a few years back. Serena is yet to win any major title after making her come back to the sport. Her losses are because of a tense crowd and racists remarks while on the court. Subjective officiating, sexism, code, and racism have affected Serena's professional career as a tennis player. Without a doubt, subjective officiating made her lose several titles. Serena has a unique fashion sense, and her outgoing personality has attracted global recognition. Objective Information Serena is married, and she has one girl. Serena Williams has shattered every glass ceiling put in her career path. In 1999, Serena claimed her US Open title at only seventeen years of age (Vanaski, 2018). Her Open era record stands at 23 Grand Slam titles. Serena has won an Olympic singles gold medal as well during the Summer Olympics in 2012 (Vanaski, 2018). In 2017, at the Australian Open, Serena Williams defeated her big sister Venus Williams to claim victory. The Australian Open win gave Serena her 23rd Grand Slam singles title in her professional career. She holds the most wins in the Open era. Serena's athletic ability and sheer power has overwhelmed her opponents. Her presence and sense of style have made Serena stand out on the tennis court. In 2016, Serena Williams claimed her singles win at Wimbledon, and moments later, she and her big sister claimed the double championships. Subjective Tests Subjective tests are evaluated by giving opinions. Subjective tests have some form of biases, and this can potentially affect the outcome of the testing. Subjective tests are more suitable for indoor games like tennis. The subjective tests that I would use on Serena Williams would be the sprint endurance testing. The test would be used to measure the speed and the athlete's ability to maintain the speed depending on the athlete's speed level. Sprint endurance testing would be used to assess different energy systems within the athlete's body as compared to agility tests and short sprint tests (Clark, Lucett & Sutton, 2012). The test is important because it improves sprinting speed. Every athlete needs speed while on the field. In this case, Serena would need the sprint endurance test to improve his speed while on the court. The tests would be used to stimulate the athlete’s neuromuscular. Serena’s losses have been attributed to her injury. She has been sidelined in several major events because of the injury. Therefore, the sprint endurance test would certainly come in handy in ensuring that the renowned athlete does not have injuries. Fitness testing is must-do subjective testing for the athlete. Fitness testing would be a deal because it would boost the athlete's speed and efficiency (Clark, Lucett & Sutton, 2012). This type of subjective testing would be used to monitor the progress of the athlete while on the court. Fitness tests are mostly used to measure the fitness levels of athletes while competing with opponents. For instance, Serena Williams would only compete competitively and adequately when she is fit mentally and physically. Fitness testing can be used to motivate an athlete to perform even better than previous performance. Sport, endurance, and strength testing are all part of the fitness testing. Fitness tests help in the development of the athlete’s fitness program. Also, when a fitness program is not effective, it can be adjusted to ensure that the athlete is comfortable enough to put in more hard work and improve performance. I would use fitness testing because it will consist of body composition testing to monitor muscular development. Moreover, I would conduct a movement assessment test. This assessment allows fitness and health professionals to observe any impairment related to the human movement system (HMS). Such impairments might include altered recruitment strategies as well as muscle imbalances. Together with manual muscle testing, movement assessments are a subjective test that can be used to determine the fitness level of athletes. This type of subjective test is ideal because it provides a comprehensive representation of the athlete (Clark, Lucett & Sutton, 2012). Movement assessments and manual muscle testing are important because they can be used effectively to outline individualized exercise strategies for athletes. Both dynamic and transitional assessments are categories of movement assessments that are used to boost the energy and speed of an athlete. Movements such as jumping and walking are part of dynamic assessment. In this assessment in a dynamic setting, observations can be used to outline postural distortions and underactive and overactive muscles (Clark & Lucett, 2010). I would use this test because athlete’s movements involve a lot of jumping, walking, and running around the field. For my selected athlete, for example, a dynamic assessment test would be suitable in the determination of her underactive muscles and postural distortions. Ideally, the movement assessment test requires observations (Clark & Lucett, 2010). The body regions that require observations include the upper body, knee, lumbopelvic-hip complex, and foot and ankle. Observation of these areas would help in monitoring the progress of an athlete. References Clark, M. A., Lucett, S., & Sutton, G. B. (2012). NASM essentials of personal fitness training. Lippincott Williams & Wilkins. Clark, M., & Lucett, S. (Eds.). (2010). NASM essentials of corrective exercise training. Lippincott Williams & Wilkins. Rossingh, D. (2019). Serena must 'focus' to break records, says tennis great Billie Jean King. Retrieved October 18, 2019, from https://edition.cnn.com/2019/07/02/tennis/serena-williams-wimbledon-2019-coach-spt-intl-gbr/index.html Vanaski, N. (20Serena Williams’s loss is not about racism or sexism. It’s about a bad rule. Retrieved October 18, 2019, from https://www.washingtonpost.com/outlook/2018/09/10/serena-williamss-loss-is-not-about-racism-or-sexism-its-about-bad-rule/