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Specialized exercises are used to develop the physical and psychological qualities that apply directly to football. [5] For example, using his hip flexors , a player can pull his leg from behind his body to underneath his hips forcefully, duplicating the knee drive action used in running and sprinting. [ 6 ]
The Cooper test which was designed by Kenneth H. Cooper in 1968 for US military use is a physical fitness test. [1] [2] [3] In its original form, the point of the test is to run as far as possible within 12 minutes. Pacing is important, as the participant will not cover a maximal distance if they begin with a pace too close to an all out sprint.
Muscle growth (hypertrophy): Hypertrophy can be maximized by taking sets to failure or close to failure. Any load 30% of 1RM or greater may be used. The NCSA recommends "medium" loads of 8 to 12 repetitions per set with 60% to 80% of 1RM. [18] Endurance: Endurance may be trained by performing many repetitions, such as 15 or more per set.
Fatigue, which is muscle failure, is a complex subject that depends on more than just changes to lactate concentration. Energy availability, oxygen delivery, perception to pain, and other psychological factors all contribute to muscular fatigue. Elevated muscle and blood lactate concentrations are a natural consequence of any physical exertion.
Endurance training is the act of exercising to increase endurance. The term endurance training generally refers to training the aerobic system as opposed to the anaerobic system. The need for endurance in sports is often predicated as the need of cardiovascular and simple muscular endurance, but the issue of endurance is far more complex.
When physical training was used to prepare for athletics or warfare, the focus was predominantly on agility, speed, explosive power, and endurance. There was little attempt to emulate the hardiness and physical strength of the peasant or manual labourer, because the kind of strength developed by those roles was considered too slow and unagile ...
The muscular system is an organ system consisting of skeletal, smooth, and cardiac muscle. It permits movement of the body, maintains posture, and circulates blood throughout the body. [ 1 ] The muscular systems in vertebrates are controlled through the nervous system although some muscles (such as the cardiac muscle ) can be completely autonomous.
Blood doping is a form of doping in which the number of red blood cells in the bloodstream is boosted in order to enhance athletic performance. Because such blood cells carry oxygen from the lungs to the muscles, a higher concentration in the blood can improve an athlete's aerobic capacity (VO 2 max) and endurance. [1]