PERTH GRAMMAR SCHOOL

PHYSICAL EDUCATION DEPARTMENT

BASKETBALL

PREPARATION OF THE BODY

Name: ______

Preparation of the Body

This booklet will take you through all 5 Key Concepts in this Area of Analysis. It will link the theory of preparing the body for action to the game of basketball. It will also make reference to other sports to demonstrate how the information you will study can be applied to develop your performance in other sports. The Key Concepts (KC) you will study are:

KC 1: Fitness assessment in relation to personal performance and the demands of activities.

KC 2: Application of different types of fitness in the development of activity specific performance.

KC 3: Physical, skill-related and mental types of fitness

KC 4: Principles and methods of training.

KC 5: Planning, implementing and monitoring performance

AREAS AND ASPECTS OF FITNESS INT 2

Fitness is the ability to meet the demands of the activity and the environment in which you are participating. To say that someone is fit is too general for our purposes. When we look at fitness for effective performance in activities we see it is much more specific and covers a wide range of different aspects. In order to perform effectively in any activity there are 3 areas of fitness

PHYSICAL SKILL RELATED

MENTAL

If any one fitness side is lacking then your performance will not be fully effective

Each of the 3 areas of fitness physical, skill related and mental can be further sub-divided into specific aspects of fitness.

PHYSICAL ASPECTS OF FITNESS

STAMINA: This is the body’s ability to keep working for long periods of time. It is also known as CARDIO RESPIRATORY ENDURANCE. This is the ability of the heart and lungs to provide the working muscles with oxygenated blood over a long period of time. You are likely to be working aerobically

MUSCULAR ENDURANCE: This is the ability of a muscle or group of muscles to maintain repeated contractions over long periods of exercise. It is also sometimes called Local muscular endurance.

STRENGTH This is the maximal force that a muscle can exert as it contracts. Strength can be further divided into static or isometric (the muscles contract and hold one position), dynamic or isometric (the muscles move contracting and extending) and explosive strength or power (the muscle contraction happens at high speed)

FLEXIBILITY: This is the range of movement of a specific joint or muscle group. It is also sometimes called suppleness or mobility.

SPEED: This is the rate of movement of the whole body or a single part of the body, the time it takes to move over a given distance.

SPEED ENDURANCE: This is the ability to continually make repeated fast runs over a long period of time and is some times referred to as anaerobic endurance

POWER: This is the combination of strength and speed and is sometimes called explosive strength.

SKILL-RELATED ASPECTS OF FITNESS INT 2

AGILITY: This is the ability to quickly change direction or body position.

BALANCE: This is the ability to maintain a controlled and stable body position with the centre of gravity over the base of support. Balance can be static such as holding a handstand or dynamic on the move such as in skiing.

COORDINATION: This is the ability to move your body parts in a controlled and synchronised manner in response to what your senses tell you.

REACTION-TIME: This is the time it takes you to react to a stimulus. For example the time it takes you to begin running in response to hearing a starting pistol in a sprint.

TIMING: This is the ability to judge when to and apply an action at the right moment. For example timing a slide tackle at the right moment in a game of football.

MOVEMENT ANTICIPATION: This is the ability to read a situation and effectively select the correct response.

MENTAL ASPECTS OF FITNESS INT2

MOTIVATION: This is your will your desire, your drive to succeed and achieve your goals

LEVEL OF AROUSAL: This is the level of your excitement, anticipation, stress, aggression, apprehension and nervousness. It refers to the state of mental preparedness for participation in the activity.

CONCENTRATION: This refers to your ability to remain focused on a task.

STRESS: This is the level of anxiety felt as a result of physical mental and emotional pressures.

RELAXATION: This is the ability to control our stress and lower our levels of anxiety when we feel pressure.

Every activity in which you participate requires a combination of the various aspects of the 3 areas of fitness for a successful performance. Though different activities require different combinations and place different degrees of importance on the separate aspects of fitness

PHYSICAL, SKILL-RELATED AND MENTAL TYPES OF FITNESS HIGHER

These 3 types of fitness are inter-related in terms of performance. The discus thrower needs speed across the circle (physical fitness), balance as they move across the circle (skill-related fitness) and mental rehearsal (mental fitness). When these elements combine effectively a good discus throw can be achieved.

1. Physical Fitness - can be divided into:

- Cardio-Respiratory endurance.

- Muscular endurance

- Speed

- Strength

- Flexibility

- Power – a combination of speed and strength

Cardio-respiratory endurance – is the ability of the heart and lungs to provide the working muscles with oxygenated blood for a prolonged period of time. Players are required to jog, run and sprint for the entire game. Poor CRE will result in the player becoming breathless more quickly and unable to support and keep up with play. Longer rest periods will be needed. Towards the end of the game players will slow down and sprint speed will deteriorate as fatigue begins to affect tiring muscles. Concentration can also decrease resulting in poor decision-making and a lowering of skill level

Muscular endurance – is the ability of a muscle or group of muscles to work for extended periods of time without tiring. If the muscles tire, due to poor muscular endurance, then the performer will be unable to make effective use of the muscles. The rower requires muscular endurance in the upper body to be able to consistently use the arms for the duration of the race. The basketball player requires muscular endurance to continually maintain his defensive stance and to repeat actions over and over again i.e. passing, rebounding, shooting etc.

Speed - allows the whole body to move quickly e.g. in sprinting, or part of the body may move quickly e.g. in throwing a javelin. The basketball player needs speed to get to 50:50 balls, to move away from a marker, to support play quickly, to cover opponents and to recover quickly after losing the ball

Speed Endurance – is the ability to sustain a very high work intensity over a period of time. For example, a basketball player will have to make continuous darting runs to create space or lose a marker.

Strength - strength is the maximum force a muscle or group of muscle can exert in a single movement. It is required in Basketball to box out, to screen, to post, to hold onto 50:50 balls and to block opponents’ shots successfully.

Power - this occurs when strength and speed are used simultaneously. An example is the start of a swimming event when the swimmer pushes forcefully and fast from the poolside to achieve an effective start. Power is also required in basketball in order to jump for rebounds, to shoot successfully, for jump ball situations, to block shots and to pass the ball quickly over varied distances.

Flexibility – is the range of movement around a joint. In games, flexibility is required as well - the badminton player needs to have the flexibility to move their racquet in the right direction to perform a smash. The swimmer requires flexibility to allow their hand to enter the water in the best position to produce an effective pull in front crawl.

2. Skill Related Fitness Higher-

includes balance, timing, co-ordination, agility and reaction time.

Each of these is important when developing performance as they enable skills to be performed effectively.

Balance - this is the ability to keep the centre of gravity above the base of support. Balance involves the ears, brain and skeletal muscles. Groups of muscles have to work together to keep the body in a balanced position. Balance may be static e.g. headstand or handstand or it may be dynamic e.g. discus thrower. The gymnast needs to hold a balanced still with the groups of muscles controlling and maintaining this position. However the discus thrower requires to keep a balanced position while they are turning across the circle. In this case the muscles have to react to changing body positions to maintain balance so that a controlled throw can be achieved.

Timing - Ability to perform skills at the right time and with correct emphasis / pacing. Badminton beginners often have trouble timing the swing of the racket to coincide with dropping the shuttle - often missing the shuttle completely. The successful execution of a skill depends upon the timing of the strike or movement to perform the skill. When the timing is wrong the skill often "feels wrong". Hitting a softball successfully is not only to do with the power of the hit but also involves timing the swing to meet the ball at the optimum point.

Co-ordination - Ability to control movements smoothly and fluently. The performance of many skills requires a series of linked muscular actions. In performing a lay-up shot in basketball, the player has to co-ordinate the dribble, carry the ball for 2 steps and drive up to the backboard making sure they release the ball at the correct point to ensure a basket is scored. If these actions are uncoordinated the shot will not succeed.

Agility - the ability to move the whole body quickly and precisely using a combination of speed and flexibility. Basketball players require agility in order to suddenly change direction or body position to avoid tackles or to track a runner. The goalkeeper in football also requires agility to react quickly and get to the ball wherever it is. Players in most games require agility to keep the ball under control while changing direction.

Reaction time – the time taken between recognition of a signal and the start of the movement. Obviously the sprinter will require a quick reaction time in order to drive out of the blocks as soon as the gun is fired. The stimulus can be visual e.g. when playing badminton; the ability to react quickly to the flight of the shuttle will allow you to be in position ready to play the return shot.

Movement Anticipation - Ability to predict accurately the next set of movements you need to make. For example an expert Badminton player will anticipate where their opponent is likely to play the shuttle. A point guard in Basketball will split wide from the elbow of their key in anticipation of an outlet pass.

3. Mental Fitness Higher- includes motivation, mental imagery, arousal, relaxation and managing emotions.

Motivation – the performer’s level of desire to be successful. Gained both internally and externally.

Mental Imagery - allows the participant to run through the execution of a skill/technique before they actually perform. The benefits of mental imagery are; i) It can help improve the technical proficiency of the performer. ii) It can help reduce negative thoughts and reduce anxiety. iii) It can improve concentration. iv) It can provide excellent feedback, identify errors or reinforce the correct movement pattern.

Arousal - The performer’s level of excitement and alertness (i.e. fast heart rate, breathing, nervousness, feeling sick etc…)

Relaxation - a participant needs to relax before an event so that they are not too tense to be able to perform to the best of their ability. There are many relaxation techniques which can be used to achieve this. Mental stress can be dealt with by attempting to replace all negative thoughts with positive ones. Another method of relaxing is to control your breathing by slowing it down. This will help to calm and relax the body. Finally, many top performers relax their body in tense environments by engaging in pre-planned routines. This ensures their attention is correctly and positively focussed. For example, a basketball player might bounce the ball three times and then spin the ball back to himself prior to executing his free throw attempt.

Managing emotion - this is important when performing. If a performer is in a demanding situation they need to be able to control their emotions so that their skill level is not adversely affected. A good way to do this is by using relaxation techniques described above

ASPECTS OF FITNESS TASK

Complete the table below by listing the following aspects of fitness under the appropriate aspect of fitness

· coordination · anxiety control · timing · agility

· speed · flexibility · concentration · balance

· cardio respiratory endurance · reaction time · power · level of arousal

· motivation · muscular endurance · managing emotions · speed endurance

· relaxation · mental rehearsal ·concentration · strength

· movement anticipation

ASPECTS OF FITNESS
PHYSICAL / SKILL-RELATED / MENTAL

Now read p40-45 of the Thorburn H/Int2 workbook and make additional notes

PERFORMANCE FITNESS REQUIREMENTS FOR BASKETBALL

The game of basketball is a fast fluctuating game involving bouts of intense energy sprints combined with periods of low intensity walks or jogs.

Fitness demands of the game are specific and relative. The physical demands placed on players will be different according to the specific role they have to perform within the game. The fitness requirements of the Guards will be different from that of the Forwards.

The specific demands of a GUARD are: