 |
 |
 |
| Visit the
Virtual Sports Injury Therapist and answer a few questions
about your injury. You will be shown tests and assessment
procedures which are used to identify sports injuries.
Please read the terms and conditions before using the
virtual sports injury therapist as it is purely a source
of information and cannot be used to replace a real
therapist. |
|
Sports Nutrition Centre
Every athlete should know
how proper nutrition can affect their workouts and
enhance their performance. Try this quick quiz to
gauge your sports nutrition knowledge.
|
|
|
|
|
How
to Stretch |
|
|
|
Muscle
Usage |
|
|
Cleve Archers Health & Fitness
Club |
|
Fitness and the Archer
The concept of fitness is
a complex one and when asked to offer a definition
of it many people will struggle to find the appropriate
words. From a general point of view fitness can be
said to be a "state of general well-being and
a freedom from illness". From a more sport specific
viewpoint it can be said to be the balance between
a series of elements, which combine to produce optimal
performance and resistance to fatigue. The necessary
components, which combine together to form fitness
for sport performance, include: flexibility, speed,
stamina, skill, strength, psychological state, and
nutrition.
|
The relative importance of these elements differs from
sport to sport, power based sports such as rugby and
football will rely heavily on strength while certain
running event will rely stamina. The sport of archery
is complex in terms of the components of fitness that
are important to the sport. Skill is quite clearly a
major element, without which an archer will not succeed.
Coupled with this is the psychological state of the
archer whilst competing and the nutritional preparation
prior to competition. The remaining components each
play a part in the archer's performance. |
|
Strength:
The necessary strength elements
for an archer can be viewed in two parts. Firstly,
the upper body strength. This includes the strength
of both the draw arm and the bow arm and also the
muscles of the upper back. Sufficient strength is
required to overcome the resistance of the bow and
to hold the bow still when shooting. This strength
needs to be maintained for long periods to enable
optimal shooting to take place throughout competition.
Secondly leg strength. The body needs to be held stationary
whilst shooting and sufficient strength in the legs
will reduce tremor and wobble. The archer therefore
needs both absolute strength and strength endurance.
|
|
Stamina:
Stamina or endurance is a measure
of the ability to maintain exercise for long periods
without developing fatigue. It may exist in particular
muscle groups (strength endurance) or in the body
as a whole. Whole body stamina is related to the ability
of the heart and lungs to transport and use oxygen.
Aerobic exercise of 20 minutes or more at a time is
an ideal way of developing the efficiency of the heart
and lungs. The more efficient heart will beat slower
at rest and respond less severely to stresses such
as exercise.
|
|
Flexibility:
This is the ability of joints or
muscles to function through their maximum range of
movement efficiently and effectively. Lack of flexibility
will effect performance and can increase the risk
of injury. The archer needs to have good flexibility
in the arms, shoulders, and the back in order to perform
optimally. General stretching done gently without
too much vigour will serve to reduce stiffness and
enable muscles and joints to function properly.
|
|
Speed:
As far as the archer is concerned
this refers to speed of movement of the arms and also
the ability to respond quickly to a stimulus (eg the
sound of the clicker). Recent evidence suggests that
the speed of response can be enhanced by a thorough
warm-up, which allows quicker passage of nerve impulses.
|
The identification of the important
components of fitness for an archer is the first stage
in the development of fitness programmes. The second
stage is to assess the levels of each component and
identify the strengths and weaknesses of individual
archers. Some may have good levels of strength but lack
the appropriate range of movements while others may
be generally flexible but have low levels of stamina.
The process of fitness assessment serves as a means
for the coach and the archer to identify strong or weak
areas of an archer's fitness profiles. Having identified
these area a coach can formulate and adapt training
programmes which develop the appropriate areas towards
optimal fitness. |
The prescription and subsequent
carrying out or the training routines is the final stage
in the development of fitness. Information gathered
from assessment and examination of an individual's lifestyle
and particular likes and dislikes in terms of modes
of exercise will enable individual training programmes
to be drawn up. The emphasis then lies with the archer
to carry out the programme and thus benefit from the
accompanying improvements in fitness. |
Fitness Assessment
Having identified the important
characteristics of fitness for the archer it is important
to apply sport specific tests in order to obtain an
appropriate fitness profile. The proposed tests are
outlined below:
|
Grip Strength:
This is a simple measure of the strength of on individual's
grip and is a good indicator of overall arm strength.
It is measured using a simple hand held device and measures
are taken for both the draw arm and the bow arm. |
Back Strength:
This is a measure of the strength
that the muscles of the back can exert in an isometric
contraction. It is measured using a dynamometer and
gives a good indication of upper body strength. |
Leg Strength:
This is measured using the same
dynamometer as for back strength but adopting a different
technique. The technique is one of pulling against the
dynamometer and trying to straighten the legs. This
gives a good measure of the isometric force that can
be generated by the legs. This is particularly important
in the maintenance of posture and prevention of body
sway whilst shooting. |
Leighton Flexometry:
This process involves the measurement
of the range of motion of selected joints. A device
is strapped across the joint and the angle through which
the joint is moved is measured. Any number of different
joints can be measured but the most relevant for the
archer is the shoulder. |
Aerobic Endurance:
Aerobic endurance can be measured in a variety of ways,
running, cycling, walking etc. Most ways are effective
ways of measuring the aerobic capabilities of an individual.
However, some can be overtaxing and over-strenuous.
A comfortable way of monitoring aerobic fitness is 5
minutes of continuous stepping at a set rate. If a subject
is fitted with a heart rate monitor throughout the exercise,
and in the initial stages of recovery, then a heart
rate profile can be produced. As fitness improves then
the heart rate profile will change and reflect a more
efficient heart. The peak heart rate during exercise
will fall and the rate of recovery will be quicker.
|
| |
