Sport Resources

Sport Resources
thumbnail

Failed to Get Six Pack?, It's the Cause

Posted by Kang Ikal on Tuesday, April 17, 2018

Failed to Get Six Pack?, It's the Cause. failed to get a six pack stomach is the following post which will discuss about some of the causes. We've been training regularly even buying special supplements and dieting, but still our stomach is not a sixpack. What's wrong? Are our exercises less supportive of sixpack stomach formation? Are the supplements that we consume less effect on our bodies? or a strict diet that we do wrong ?. These questions may be in our minds, thus making us desperate to do the exercises.

Before blaming the exercises, supplements and diets we have done, it's good we listened to some of the reasons why our stomach does not become a sixpack even though we've been trying hard to get a sixpack stomach. It's good we look at some information related to the title of this post.

4 Causes of Failure to Get Six Pack Abdomen

1. The amount of fat in our stomach

The only way to show off our sixpack stomach is to lower our body fat levels. Do not have the thought that just by exercising your abdominal muscles our body fat levels become down, because to decrease body fat content the activity must involve the whole body to move.

Some of us may already have a hard stomach muscle and sixpack-shaped but not seen sixpack because of the large pile of fat above our abdominal muscles. Many of us think that with as many sit-ups as possible, can make our stomach muscles into six packs. This is not true, because the fat in our abdominal muscles will not burn with just sit ups. Apart from exercise, we also have to control the food we eat.
Failed to Get Six Pack?, It's the Cause

2. Vary Abdominal Exercises

Some of us may see the abdominal muscles as a form of muscle, but our abdominal muscles consist of various muscles that make up our abdominal muscles into a single muscle. The stomach wall we want in the form of a sixpack is called the rectus abdominus, in addition to rectus abdominus muscles are internal and external obligues abdominus.

The collection of abdominal muscles mentioned keeps our body stability from the movement of flexion, extension and rotation. If we just do sit-up exercises continuously, we will not train each part of the abdominal muscles. Our stomach muscles need to be trained with a variety of movements for our stomach not just sit-ups, so that all parts of our abdominal muscles are trained. For example variations of our abdominal exercises, we can do plank, crisscross, heel touch, flutter kicks and jack knife.

3. Forcing Exercises

The next point is we are too impose our desire to quickly get a sixpack stomach. Continuous weight training we do, will not have a positive impact on our abdominal muscles, will instead make the muscles do not develop. Our stomach muscles need to rest from heavy workout loads to restore the biochemical structures of our abdominal muscles.

4. Focused Only Abdominal Exercises

In our minds may, when wanting to get a sixpack stomach always assume should be focused to train the abdominal muscles just by ignoring the muscles in other body parts. This is what makes our stomach muscles do not go in the form of a sixpack. We can not burn the fat that blocks our stomach muscles with only the exercises centered on the abdominal muscles. Our fats can not be set or choose which part of the fat is burned, but depending on the body burn fat by itself according to the process of metabolism.

The effort we can do is to do a thorough exercise on every part of the body, not just on the abdomen only. The key is to consistently do a thorough exercise to burn our body fat. Exercise that we do may be months or even years to be able to form a sixpack stomach. Do not forget also to adjust our food menu. Because, through the food we eat the more help to accelerate the maximum results.

Well, that's some information about the causes that interfere with our sixpack abdominal formation exercise program. Hopefully can be useful for us all readers, and do not forget to read my other articles. thanks.
Tuesday, April 17, 2018
thumbnail

Calculation of Calorie Demand based on Android App

Posted by Kang Ikal on Wednesday, March 21, 2018

Calculation of Calorie Requirements based on Android App. The discussion of this article will review the calculation of calorie of athlete and non-athlete demand based on android applications. How to calculate the needs of calories has been revealed by many nutrition experts in some of his books. How to calculate still use the count manually. At this time has been increasingly rapid technological developments in all areas, including on mobile phone technology that most have been using the new operating system. The operating system on the mobile phone such as Android.

Android technology can be used as an approach to support various aspects at this time as well as how to calculate the needs of calories. Still using manual calorie counting, it is risky for the error rate. Therefore, approach to technology should be done.

Calculation of athlete and non-athlete-based calorie needs has been developed by an android application developer named hicaltech87 which can be searched in play store.

Calculating the caloric requirement requires users to fill in the name, age, weight (kg), gender, type of daily activity, type of training, type of exercise, are also required to enter the frequency of training and exercise and the duration of doing so.

On the result or output menu on android application calculation of caloric needs will be known BMI, BMR, SDA, Energy daily activity, Energy training per week and per day, exercise energy per week and per day. Inside this App is also given tutorial usage of the application.

Here are some screenshots android application calculation of calorie demand:
- Main Page
Calculation of Calorie Demand based on Android App
Calculation of Calorie Demand based on Android App
- Menu Page
Calculation of Calorie Demand based on Android App
- Calculation Page
Calculation of Calorie Demand based on Android App
Calculation of Calorie Demand based on Android App

Calculating the caloric needs of athletes and non-athletes based on this android app can already be downloaded in play store by clicking the download link => DOWNLOAD


That's an article about Calculation of Calorie Demand based on Android App. Hopefully, this article can be useful for the readers. Do not forget to see other interesting articles on this website. Thanks.
Wednesday, March 21, 2018
thumbnail

Practice Football Skill Using Android Football Skills App

Posted by Kang Ikal on Monday, March 19, 2018

Practice Football Skill Using Android Football Skills App. Skill or ability to process the ball in the game of football at this time is growing rapidly. This is evidenced by the emergence of new style abilities to cultivate the ball that is displayed by some famous football players like cristiano ronaldo, ronaldinho, lionel messi, gareth bale, zinedine zidane, and other football players..

Basically, a soccer skill can be raised because there is an element of art in football itself. Like the style of samba that emerged from the braziian players. This football skill can be trained and applied to us who are pursue this popular sport.

So many football skills that displayed the world's top players, so for some of us who want to learn, sometimes become confusion to apply these skills. Starting from naming and how to do it. Therefore, it takes a guide or can be called also an application that can make it easier for us to learn this football skill.

To facilitate in practicing this football skill, then an android based application has been developed by the developer named <hicaltech87>. The app is named Football Skills. In the football skills app, a variety of football skill videos are divided into 5 parts plus 1 part on top spin curve kick analysis (curved kick but the ball roll quickly downwards like a top spin in a tennis court).

In the football skills application consists of 50 kinds of football skills are divided into 5 parts. Each section consists of 10 football skills, which can facilitate us to practice football skills.

By viewing the video in this android football skills application, it is expected to facilitate the football athletes in practicing skills like top european players. Screenshot of this football skills application can be seen below.
Practice Football Skill Using Android Football Skills App
Practice Football Skill Using Android Football Skills App
Android Football Skills App
This Football Skills android app is already available on the Google Play Store. Please click the download link below.
To see more apps developed by <hicaltech87> please click link => <HICALTECH87>

That's an article about practicing football skills using the android football skills app. Hopefully this article can be useful for the readers. Do not forget to see other interesting articles on this website. Thanks.
Monday, March 19, 2018
thumbnail

Procedure for Conducting Sprint Bound Index Test

Posted by Kang Ikal on Sunday, March 18, 2018

Sprint Bound Index Test. This article discuss on procedure for conducting sprint bound index (SBI). The purpose of this test is to assess the development of the athlete's elastic leg strength. To conduct the test, you can read the instruction below.

Required tools
To conducting this test you will require:
• 400 meter track – 30 meter marked section on the straight
• Cones or marker
• Stop watch
• Two assistants.
Procedure for Conducting Sprint Bound Index Test
How to do the test
• Begin with one foot on the start line and place the other foot 2 to 3 feet behind you
• Place both of your helpers at the finish line – one to count the number of foot contacts and the other to time your sprint-bound effort over the 30m distance
• On your own command, sprint-bound down the track for the entire 30m distance
• The timer should start the watch when the foot on the start line breaks contact with the ground and then stop the watch when your torso crosses the finish line
• The time is recorded by rounding up to the nearest tenth of a second
• Your second helper is responsible for counting the number of bounds it takes you to reach the finish line
• The number of bounds should be rounded down to the nearest half-bound
• Perform three trials, with 3 to 5 minutes between each trial
• Record the results of all three trials.

Analysis
Calculate the 'sprint-bounding index' for each trial using the following formula:
• Sprint-bound index (SBI) = (no. of bounds) x (time for 30m)

Example:
You have taken 15.5 bounds to cover the 30m, in a time of 4.5 seconds.
• SBI = 15.5 x 4.5 = 69.75.

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement. A reduction in the Sprint-bound index indicates an improvement.

Target group
This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability
Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity
There are no published tables to relate results to potential performance in competition.
Sunday, March 18, 2018
thumbnail

Procedure for Conducting Leg Strength Test

Posted by Kang Ikal on

Leg Strength Test. The purpose of this test is to assess the development of the athlete's elastic leg strength. With this test, we can determine the progression of training specially on leg muscle strength development.

Required tools
To conduct this test you will require:
• 400 meter track – 25 meter marked section on the straight
• Marker or Cones
• Stopwatch
• Assistant.

How to do the test
• Markout a 25 meter section on the straight section of the track with 2 cones
• The athlete starts 10 to 15 meter behind the starting line.
• Using a jog run up, the athlete starts hopping on the dominant leg from the first cone.
• The time taken to hop between the 2 cones is recorded.
• The test is then repeated with the other leg.

Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Normative data for the leg strength test
The following data has been obtained from the results of tests conducted with world class athletes.
Procedure for Conducting Leg Strength Test
Table reference: D.A. Chu; Explosive Power and Strength; Human Kinetics; 1996

Target test
This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability
Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity
There are published tables to relate results to potential level of fitness and the correlation is high.
Sunday, March 18, 2018
thumbnail

Sit-Ups Test to Assess Abdominal Muscle Endurance

Posted by Kang Ikal on Saturday, March 17, 2018

Sit-Ups Test to Assess Abdominal Muscle Endurance. The purpose of this test is to assess the progress of the athlete's abdominal muscles.

Needed sources
To undertake this test you will require:
• Flat surface
• Mat
• Partner to hold the feet.

How to conduct the test
The sit-ups test is conducted as follows:
• Lie on the mat with the knees bent, feet flat on the floor and the arms folded across the chest
• Start each sit up with back on the floor.
• Raise yourself to the 90-degree position and then return to the floor
• The feet can be held by a partner
• Record the number of sits up completed in 30 seconds.

Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Normative data for the sit-ups test
The following are national norms for 16 to 19-year-olds.
Normative data for the sit ups test
Table reference: Davis B. et al; Physical Education and the Study of Sport; 2000

Target group
This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability
Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity
There are published tables to relate results to the potential level of fitness and the correlation is high.
Saturday, March 17, 2018
thumbnail

Assessing Abdominal Strength using Canadian Crunch Test

Posted by Kang Ikal on

Canadian Crunch Test. The purpose of this test is to assess the progress of the athlete's abdominal strength. With this test, we can determine the quality of abdominal strength. The procedure for conducting this test can see below.

Needed sources
To begin this test you will require:
• Pieces of tape
• Line measure
• Metronome
• Assistant
Canadian Crunch Test
How to attend the test
The test is attended as follows:
• Place the metronome to 40 beats per minute
• Athlete to lie on their back with arms spread to your sides
• Place a strip of tape on the floor at the end of their fingertips
• Place another piece of tape 3 inches away from the first strip
• To perform a proper crunch, the athlete curls their rib cage toward their pelvis so their fingers move from one strip of tape to the next
• Athlete to perform as many crunches as possible to a 40 BPM metronome
• The test is ended when the athlete cannot perform another crunch in time with a metronome
• Assistant counts the amount of correctly completed crunches

Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an enhancement.

Performance assessment
An excellent score for men is 60 and excellent score for women is 50 repetitions.

Target group
This test is suitable for active athletes but not for individuals where the test would be contraindicated.

Reliability
Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity
There are no published tables to relate results to potential performance in competition.
Saturday, March 17, 2018
thumbnail

Assessing Muscle Endurance of Abdominal with Curl-Up Test

Posted by Kang Ikal on

Curl Up Test. The aim of the curl-up test is to assess the muscle endurance of the athlete's abdominal muscles. The abdominal muscle is one of many important parts of the body to perform physical activity. The abs muscle is core muscle.

Required resources
To undertake this test you will require:
• Flat surface
• Mat
• Watch
• Assistant.

How to conduct the test
The test is conducted as follows:
• Lie on the mat with the knees bent, feet flat on the floor, the hands resting on the thighs and the back of the head on the partner's hands – see Figure 1
• Curl up slowly using the abdominal muscles and slide the hands up the thighs until the fingertips touch the kneecaps – see Figure 2
• Return slowly to the starting position – see Figure 1
• The feet are not to be held
• A complete curl-up is to take 3 seconds – that is 20 repetitions/minute
• Repeat as many curls as possible at this rate
• Record the total number of curls.
Curl-Up Test

Curl-Up Test
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Normative data for the curl-up test
The following table is for Male athletes.
Normative data for the curl-up test male

The following table is for Female Athletes.
Normative data for the curl-up test female
Table reference: McArdle W.D. et al; Essential of Exercise Physiology; 2000

Target group
This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability
Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity
There are published tables to relate results to the potential level of fitness and the correlation is high.
Saturday, March 17, 2018
thumbnail

Strength and Stability Test for Core Muscle

Posted by Kang Ikal on

Strength and Stability Test for Core Muscle. The Core Muscle Strength and Stability Test can be used to measure the development of the athlete's core strength.

Required resources
To undertake this test you will require a flat surface, an assistant, a mat or something to support the elbows and arms and a watch.

How to conduct the test
The assistant is responsible for instructing the athlete as to the position to assume at the appropriate time sequence. Throughout the test, the back, neck, and head should be maintained in the posture as per Figure 1. If the athlete is unable to hold this position then the test is to be stopped.
Core Muscle Strength and Stability Test
The Core Muscle Strength Test is conducted as follows:
Stage 1
• Using the mat to support your elbows and arms assume the Chinese Press Up position as in Figure 1 above
• Once the correct position is assumed the assistant starts the watch
• Hold this position for 60 seconds.

Stage 2
• Lift your right arm off the ground
• Hold this position for 15 seconds.

Stage 3
• Return your right arm to the ground and lift the left arm off the ground
• Hold this position for 15 seconds.

Stage 4
• Return your left arm to the ground and lift the right leg off the ground
• Hold this position for 15 seconds.

Stage 5
• Return your right leg to the ground and lift the left leg off the ground
• Hold this position for 15 seconds.

Stage 6
• Lift your left leg and right arm off the ground
• Hold this position for 15 seconds.

Stage 7
• Return your left leg and right arm to the ground
• Lift your right leg and left arm off the ground
• Hold this position for 15 seconds.

Stage 8
• Return to the basic Chinese Press Up position – as in Figure 1 above
• Hold this position for 30 seconds.

Stage 9
• End of test.

Record the stage at which the athlete is unable to maintain the correct body position or is unable to continue with the test.

Analysis
Analysis of the result is by comparing it with previous test results. It is expected that, with appropriate training between each test, the analysis would indicate an improvement. If the athlete is able to complete the test, up to and including stage 8, then it indicates they have good core strength.

Target group
This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability
Reliability would depend upon how strictly the test is conducted.

Validity
There are no published tables to relate results to potential performance in competition.
Saturday, March 17, 2018
thumbnail

10 Stride Test to Measure Standing Start Acceleration

Posted by Kang Ikal on Thursday, March 15, 2018

10 Stride Test. The aim of this test is to measure the athlete's ability to effectively and efficiently accelerate from a standing start.

Required resources
To undertake this test you will require:
• 400m track – with a 20m marked section on the straight
• 30m tape measure
• Stop watch
• Assistant.
10 Stride Test to Measure Standing Start Acceleration
How to conduct the test
The test comprises of 6 x 20m sprints from a standing start and with a full recovery between each run. The assistant should record the:
• time to complete 10 strides (Time) – start the watch on the first foot strike
• the distance covered by the first 10 strides (Distance).

Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

From the test results determine for each run:
• Speed in metres/second = Distance / Time (target is >7.5m/sec)
• Average stride length  = Distance / 10 (target is >1.5m)
• Strides/second = 10 / Time (target is >4.5 strides/sec)

Target group
This test is suitable for sprinters but not for individuals where the test would be contraindicated.

Reliability
Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity
There are no published tables to relate results to potential performance in competition.

Reference
Brian Mackenzie, 2005. 101 Performance Evaluation Test
Thursday, March 15, 2018
thumbnail

Compilation of Speed and Power Evaluation Tests

Posted by Kang Ikal on Thursday, March 8, 2018

Speed and power evaluation tests. It is important to remember that the improvement of running speed is a complex process which is controlled by the brain and nervous system.

In order for a runner to move more quickly, the leg muscles must contract more quickly, but the brain and nervous systems also have to learn to control these faster movements efficiently.
Compilation of Speed and Power Evaluation Tests
If you maintain some form of speed training throughout the year, your muscles and nervous system do not loose the feel of moving fast and the brain will not have to re-learn the proper control patterns at a later date.

Power is a measure of force being applied at speed and therefore is a fitting commodity in the majority of sports requiring fast dynamic movements such as sprinting, jumping, throwing, weightlifting and most field sports.

Speed and power evaluation tests
The following are examples of speed and power tests:
• 10 stride test
• 400 meter drop off test

Reference: Brian Mackenzie, 2005. 101 Performance Evaluation Test
Thursday, March 08, 2018
thumbnail

30 Meter Speed Acceleration Test to Measure Athlete Acceleration When Doing Start

Posted by Kang Ikal on

30 Meter Acceleration Test. The aim of this test is to measure the development of the athlete's ability to effectively and efficiently accelerate from a standing start or from starting blocks to maximum speed.

Required Tools
To do this test require:
• 400m track – with a 30m marked section on the straight
• Stopwatch
• Assistant.

How to do the test
The test comprises of 3 x 30m runs from a standing start or from starting blocks and with a full recovery between each run. The assistant should record the time for the athlete to complete the 30m.

Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Normative data for the 30 meter test
The following are national norms for 16 to 19 year olds.
30 Metre Acceleration Test norms
Table reference: Davis B. et al; Physical Education and the Study of Sport; 2000

Target group
This test is suitable for sprinters but not for individuals where the test would be contraindicated.

Reliability
Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity
There are published tables to relate results to potential level of fitness and the correlation is high.

Reference: Brian Mackenzie, 2005. 101 Performance Evaluation Test
Thursday, March 08, 2018