Finals sess65

• Cardiorespiratory Endurance is a measurement of how well your heart, lungs, and muscles work together to keep your body active over an extended period.
• Warm-up exercise is a "preparation for physical exertion or a performance by exercising or practicing gently beforehand, usually undertaken before a performance or practice ("Warming up - Wikipedia," 2020)
• Cool-down exercise is "an easy exercise, done after a more intense activity, to allow the body to transition to a resting or near-resting state gradually." ("Cooling down - Wikipedia," 2020)
• Resting heart rate (RHR) is "the number of times your heart beats per minute (bpm) while at complete rest." (Bumgardner, 2019)
• Muscular strength is determined by the maximum strength that a muscle can use in, a single effort to counteract some form of resistance. It relates to your ability to move and lift objects.
• On the other hand, muscular endurance refers to your ability to contract multiple muscles or maintain muscle contraction over an extended period.
• The one-repetition maximum test (IRM) is the standard test used to assess muscle strength. During an IRM test, an individual performs one repetition of a single exercise to see how much weight they can lift. For example, to test your biceps muscle strength, you'd do a single dumbbell bicep curl for one rep with a weight you can move for maximum contraction, and that's it.
• Flexibility stands for the range of motion of the joints, without stiffness or discomfort. The degree of flexibility that a person has is determined by muscles and connective tissues such as ligaments and tendons. It also refers to muscle strength, which allows for an excellent range of motion of mobility during physical activity or exercise.
• The range of motion is the distance and direction with which the joints can do while mobility is the ability to move without constraint.
• Stretching exercise is "a form of physical exercise in which a specific muscle or tend. (Or muscle group) is deliberately flexed or stretched to improve the muscles felt elasticity a achieve comfortable muscle tone." ("Stretching - Wikipedia," 2020)
• 1. Static Stretching

  Considered to be the safest method of stretching, it should be held for 20 to 30 seconds at a point where you can feel the stretch but do not experience any discomfort. If you feel discomfort, ease back on the stretch. Do not bounce when holding the stretch.
• 2. Ballistic Stretching

  Performed at speed and prescribed by your sports physiotherapist or elite sports coach. They are often used as a part of your warm-up for sport or training.
•  Dynamic Stretching

  Involve muscle movements that move a joint through the full range of movement that will be required in your chosen sport or activity.
• 4. Proprioceptive Neuromuscular Facilitation (PNF) Stretching

  Involves a component of stretch - muscle contraction - and further stretch. This process is usually repeated several times and uses a trick on the muscle spindle reflex to help elongate your muscles.
• Speed training consists of a variety of workouts designed to assist individuals impose explosive power in the lower body.
• Speed training regimens, which are used by runners and athletes to improve their performance, comprise a range of specialized motions and sprinting tactics aimed to increase acceleration, deceleration, quickness, and change of dire Speed training necessitates a high level of strength and power, yet excess body weight and resistance can slow the individual down.
• In addition, effective movement mechanics are de required to optimize muscular power for the most economical movement technique.
• Speed training also teaches the body to engage alternative muscle fibers, which can aid muscle tiredness during lengthy runs or sports activities.
• Speed is the method through which an athlete sprints to cover a distance in the lowest amount of time possible (Bompa and Buzzichel (2019) It is the ability to move fast on the ground or move limbs rapidly to grip or throw.
• Acceleration is defined as the capacity to increase maximum velocity in a short period (Bompa et al., 2019). •
• Velocity is defined as the rate at which an object's location changes over time (Haff et al., 2016).
• The application of force to the ground is the foundation of speed, acceleration, and an athlete's ability to attain high-velocity sprinting speeds. (Haff et al., 2016).
• Reaction time is a measurement of how quickly an organism responds to a stimulus (Young et al., 2015). The interval of time between the introduction of a stimulus and the proper voluntary response by the athlete is referred to as reaction time (Young et al., 2015)
• Speed training is one of the most significant things that all athletes who serve should adopt to benefit from it. The advantages of speed training are numerous, and If may assist individuals improve their athletic ability.
• Train at your preferred speed to improve your coordination, confidence, and stamina.
• Use extensive recoveries initially, but as you develop faster and faster, lower the recovery durations between work intervals to make your training more specific and realistic. Also, when you are able, go to longer work intervals.
• Work on your cardiovascular fitness and anaerobic endurance, and go for some moderate-pace runs to burn calories and recuperate from your speed training.
• Improve your mobility to establish a range of motion (hip range of motion affects speed) and to help prevent injury. 
• • Speed training which is done by running at fast speeds for short periods:
• Speed endurance is performed to sustain sprinting velocities at or near maximum velocity or to minimize deceleration after reaching top speed;
• Specific endurance comprises intervals at your target pace that is not long enough to simulate the entire race:
• Special endurance which is performed to acquire the ability to maintain maximum or near-maximum velocity;
• Intensive tempo which includes runs conducted at 75-95% effort to overwhelm the lactic energy system;
• Extensive tempo is a slower form of intensive tempo in which the goal is to avoid lactic buildup; Resisted sprints which include running uphill, running with a sledor tire, sprinting into a headwind; and
• Assisted sprints which include downhill running, running with the wind.
• Improve your fundamental movement training to a level that will provide a solid basis for each succeeding phase. It includes exercises that develop body control, strength, endurance, and endurance (muscular and cardiovascular, anaerobic and aerobic),
• Improve your functional strength and explosive movements against medium-to-hearresistance, working at 55 to 85% of your maximal effort to develop maximum power (i RM):
• Use ballistics to create high-speed transmitting and receiving movements;
• Use plyometric exercises to improve explosive hopping, leaping, bounding, striking,and kicking:
• Improve your sprinting technique and speed endurance by concentrating on your sprinting form and speed endurance;