Exercise Plan for Football Players Essay Example for Free

Exercise Plan for Football Players Essay Football, being a very energetic sport, means the players should stay fit and healthy. To do this they have a specific exercise plan, this will ensure that the players will not get tired throughout the ninety minute game. In this assignment I am going to devise a possible exercise and fitness plan for this sport. In it I will include, gentle exercise, low level stretch, curl ups for abdominal muscles and mobilising exercises for shoulders and hips. I will include plans for exercises with and without the use of weights. I will add an exercise regime table. I will then evaluate my work. At first the players will have to do a Gentle exercise to warm up. This will help to try and prevent any injuries that may occur, whilst completing the rest of the exercise plan. At first the players will have to stretch their muscles, starting from the top of their bodies. Head and Neck Rotation. * Begin by tilting head back slightly. * Draw chin forwards and level the head. * Keeping head level, return to upright. * Tilt chin forwards, towards the chest. * Ease head backwards, leaving chin downwards * Finish by slowly raising the chin and head back to the upright position. The deep stretch Stand upright with feet hip width apart. Lock fingers together behind back. Gently ease the elbows up and away from the body, until the stretch is felt. Hold this for 20 to 30 seconds. Press-ups Start with your hands flat on the floor, underneath shoulders. Support body on toes, keeping legs straight. Pull in stomach; bend elbows out 90 and lower chest towards the floor. Inhaling at the same time. Press back up to the starting position whilst exhaling. Keep head level. Do not lift it too high as this places a strain on the neck and can result in injury. Repeat this for 2 sets of 10. Latissimus Dorsi Stretch Stand with feet hip width apart pulling in the abdomen muscles. Hold one arm straight over the head, lean sideways from the hip joint, ensuring you keep the hips level. Extend arm until a stretch is felt. Hold for 10 to 20 seconds breathing easily throughout. Repeat this stretch on the other side. Repeat for 2 sets of 10 on each side. Triceps Stretch With abdominal contracted and back straight, place the fingers of one hand in between the shoulder blades. Support this arm by placing the other hand on the elbow. Apply gentle pressure by pushing the elbow down the spine with the supporting hand. Feel the stretch in the back of the arm. Breathe evenly throughout. Hold this for 10 to 20 seconds. Repeat on the other side. Basic Crunch Lie on back with knees up. Feet hip width apart, abdominal sucked in and hands at side of head (Not at Back of head). Exhale, squeeze up raising shoulders a little way off the ground. Hold for a moment then slowly ease down inhaling. For a more advanced stretch, lift legs off the floor whilst raising shoulders. Repeat this for 2 sets of 10. Oblique curl Lie flat on back with knees up, feet hip width apart, keep right shoulder and lower back pressed tightly into the floor. Whilst exhaling contract the abdominal and with left arm reach over to the right knee, until a stretch is felt, in the midsection whilst lifting the left shoulder slightly off the floor. Hold for a moment, then whilst inhaling lower back to floor. For a more advances stretch raise feet off floor and reach for toes. Repeat this for 2 sets of 10. Calf Stretch Standing with feet facing forwards, hip width apart, take a step forward with the right leg, keeping the knee slightly bent. Press the heel of right leg into the floor until the stretch is felt in the rear calf muscle of this leg. Hold this for 20 to 30 seconds, keeping weight centred over the hips, step backwards with the right leg to return to start position. Repeat using the other leg. Squats (Quads, Hamstrings and Gluteals.) Stand with abdominal contracted and feet hip width apart, arms should be stretched in front. Bend at knees lowering the body and inhaling while doing so. Thighs should remain parallel to the floor and head should be kept in line with the spine. Do not lean too far forward as this places stress on the lower back and makes the exercise less effective. Hold momentarily at the bottom position then whilst exhaling return to the starting position. Repeat this 10 times. This completes the warm up exercise. For the aerobic workout, the players should jog for a minimum of thirty minutes. In this jog they should include side stepping and also skipping. After thirty minutes the pace should be reduced to a brisk walk, this should be done for five minutes. Following the brisk walk, the pace should again be reduced to a relaxed walk; this should also be done for five minutes. When the players have completed their aerobic work out a warm down should take place. In the warm down, some stretches that were used in the warm up, should be used again. Warming down is very important. If warming down does not take place, it will make the muscles feel sore and tender. It could also lead to injury. When using weight machines for exercise, you must always check that it is on the correct weight for you. Flat Dumbbell Press (Chest) This exercise can be performed on a flat of inclined bench, keep abdominal contracted and lower back flat onto the bench, take a 5kg dumbbell in each hand and hold tem in a 90 angle to your body. Lift the dumbbells in an arc above the chest until they almost touch. Return to start position. Repeat this 10 times. Seated Row (Back) Take an elastic band and sit on the floor with legs extended in front. Make sure back is straight and abdominal are contracted. Pull elastic with arms until there Is a slight tension in the band. Squeeze elbows slowly backwards increasing the tension in the band. Exhale as you do this. Return to start position, inhaling while doing so. Lateral Pull down (Back) Before starting this exercise; check the weights are at 5kgs and adjust the seat level. Sit with feet flat on the floor. Abdominal contracted and back straight. Lower body is stabilised by the leg pad which rests on your thighs. Use a wide over hand grip, pull down bar, to level with upper chest, exhaling. Squeeze back muscles at bottom position. Slowly return bar to the starting position, inhaling while doing so. Repeat this 10 to 20 times. Timing: 4 seconds up. 4 seconds down. Biceps Curl Take a 3kg Dumbbell, in your right hand, stand with feet, hip width apart and abdominal contracted. Straighten arm holding the dumbbell towards the floor. Squeeze the dumbbell upwards until level with the shoulder, exhaling while doing so. Momentarily squeeze your bicep at top position. In a slow controlled movement lower the arm to starting position. Repeat this 10 times and then swap arms. Leg Press Again check weights are at 5kgs and adjust the seat. Start with the hips and knees at 90 to your trunk with your feet flat on the foot support. Keep lower back and head in contact with the back support and grip the bars. Push your lower body up and away from the foot support slowly breathing out, make sure feet stay flat on the floor support and a stretch should be felt in the whole of the upper leg. Hold this momentarily in the top position before slowly returning to start position, inhaling as you do so. Repeat this 20 times. This completes the warm up exercise for the exercises using weights. For this aerobic Exercise, the players should spend 15 minutes jogging of Hill walking on a treadmill followed by 15 minutes on a cross trainer. After this they should then spend 10 minutes on a rowing machine, gently rowing to ease the pace. When the players have finished their aerobic workout, a warm down should take place. Again in this warm down some stretches from the warm up will be used, this will help prevent muscle soreness or any injuries.

The Failure of Software Copyright Law Essay -- Technology Computers Pa

The Failure of Software Copyright Law A Definition With the Copyright Act of 1980, the following was added to the existing copyright laws: A "computer program" is a set of statements or instructions to be used directly or indirectly in a computer in order to bring about a certain result.1 A "program" or "software" instructs the "hardware," the computer, in its task of adding, storing, exchanging data, etc.2 At the base level, a program is simply a mathematical algorithm, a stream of on/off states, which the hardware uses. Copyright and patent law has generally excluded mathematical algorithms from legal protection due to the social benefits of their widespread dissemination.3 Software, however, is primarily protected by copyright law under the premise that an author is entitled to the financial incentive. The debate is this: "Is there a way to protect innovators without strangling further innovation?"4 The Harms of Protection Early makers of computers handed out free accompanying software particular to their machines.5 Their thought was that this would encourage the purchase of their hardware. Soon, however, software producers began to copyright their products and the result was that each computer-maker had incompatible software.6 A company with sufficient lead-time ... ... 58 West's 3d, 10.4. 59 West's Feb. '90, 308. 60 ibid., 422. 61 Menell, 1084. 62 Menell, 1088. 63 Menell, 1087. 64 Menell, 1082. 65 Menell, 1088. 66 Weigner, 137. 67 Menell, 1078. 68 Barinaga, Marcia, "Computer microcode instructions judged within copyright," Nature 16 February 1989: 591. 69 Business Week, 122. 70 Menell, 1060. 71 Hammonds, 86.

Orientalism Stereotypes in Mulan Essay

Orientalism stereotypes have influenced us in believing that it is true. In the movie Mulan that we had watched in class, we had found quite a few stereotypes that were exaggerated in the movie. The songs they had played were catchy and memorable but they provided some examples of stereotypes in the film. Also another part of the film mentioned another stereotype where women in China were looked down upon by the men. Another major stereotype was when the movie added a physical portrayal of the invaders of China, the Huns. The songs in Mulan, while catchy and memorable, provided some additional examples of stereotypes in the film. In one of the scenes, Mulan visits the matchmaker so that she can find a husband, which will bring honor to her family. The idea of this scenes stereotype was that Mulan a young Chinese woman in the time that they were in could only bring honor to her family by getting married. To do this, Mulan needed to change her appearance. The limited role of the women is stressed in the song which is describing how the girls can â€Å"bring honor to us all†¦. The man by bearing arms, a girl by bearing sons.† This is stressed because the only way to bring honor to the family is by finding a husband. This describes traditional Chinese values as focused on breeding calm, obedient, silent girls whose goal is to marry a husband and to bear children for their future. Another song that was also exaggerating in a stereotype from Mulan was â€Å"A Girl worth Fighting For,† whi ch was described what all of the soldiers are looking for in a woman. According to this song, the girl must be â€Å"paler than the moon,† she must also â€Å"marvel at my strength,† and â€Å"it all depends on what she cooks like.† When Mulan had mentioned brains and speaking her mind, the men responded with a simply â€Å"Nah!† In this stereotype of Chinese culture, women were not wanted for their intelligence; they were viewed and wanted as an attractive and submissive wife to their husband. Another part of the film mentioned another stereotype where women in China were looked down upon by men. Mulan was repeatedly scolded by the men in her society. In one scene, when Mulan was â€Å"Ping,† he had saved the lives of her fellow soldiers. Ping is called a hero and was gained the respect of the  men. In the next scene, she is found out to be a woman and the men immediately looked down on her, disgusted, and abandoned her half-clothed on the snowy ground. In a different scene, Mulan attempts to defend her father so that he does not have to go to war, the Emperor’s council snaps at her father (not actually speaking to Mulan, a woman), saying he should teach his daughter to â€Å"hold her tongue in a man’s presence.† And in the song when the men were training, Li Shang asks, â€Å"Did they send me daughters when I asked for sons?† Near the end of the movie, when Mulan defeated Shan Yu and saved China, the emperor’s council told Li Sh ang, â€Å"She’s a woman; she’ll never be worth anything.† This has showed how women were looked down upon by the men of China. Finally, a different way of showing a major stereotype was when the movie added a physical portrayal of the invaders of China, the Huns. The leader of the Huns, Shan Yu is the most horrifically depicted of all. His black eyebrows that pointed downwards seemed to make a permanent evil scowl, his eyes are tiny yellow circles, his teeth point up at the corners like a vampire, and his deep voice reminds us the viewer’s just how evil he is supposed to be. The Huns contrast the Chinese army strongly; while the Chinese have healthy-looking skin, the Huns are in a gray color, making them look dead. The Chinese characters throughout the movie usually tie their hair up neatly, but the Huns leave their hair untidy and down, showing their barbaric nature even further. Also, the atmosphere of the scene changes when the Huns are shown. The sky gets darker when the Huns appear and in some scenes the sky is actually red when the Huns are shown and switch back to a blue clear sky when showing the Chinese camps and lands. The music also changes from a cheerful music background to an ominous tune when the Huns arrive. In conclusion, orientalism stereotypes have influenced us in believing that it is true. The aim of the movie should not be to rise against every member of Chinese society in rebelliousness of customs and traditions, but to prove that one can keep their wishes and independence while keeping their own culture and identity.

Response to Nicholas Carrs Is Google Making Us Stupid...

The internet is a technology which has had a significant impact on the way many people conduct their lives. Information once contained in massive volumes at libraries or in private collections is now available by typing words into a search engine and clicking â€Å"search.† One must no longer pick up a phone to call a friend, relative or colleague; e-mail, instant messaging, Skype and the like, have enabled people to communicate in non-traditional ways and across boundaries previously inaccessible. Nicholas Carr addresses the wonder that is the internet in his article â€Å"Is Google Making Us Stupid?† The general direction of the article is a discussion of how intelligent thought patterns seem to be changing; attention spans and critical†¦show more content†¦According to the International Adult Literacy Survey there are a great number of people in Canada that do not have the required literacy skills to fully comprehend written material (Statistics Canada, 2007: 17). However, the internet has a solution. Imbedded within informative websites are often links to activities, videos and simulations which may serve to enable those with lower literacy levels better comprehension of the material at hand. This is evidenced by findings of the International Adult Literacy survey that determined that individuals who use computers generally scored higher in prose literacy defined as the ability to understand and apply concepts learned from text (Statistics Canada, 2005). The internet has the potential to provide these individuals with a better understand the concepts contained within text through the use of multimedia beyond the one dimensional pictures contained in a traditional book. Therefore, the internet serves as a means of transferring knowledge that is more inclusive than traditional print media. Although the internet facilitates the transfer of information, there are concerns about how this information is interpreted and understood. 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