Needs Analysis

(Insert your name here)
Needs Analysis

Sport: lacrosse and volleyball
Athlete: center and defense spec.
Gender: female
Age: 14-18 18-21

Instructions: * You have a series of 10 worksheets to fill out throughout the semester. Each one pertains to a particular lecture, and is due the class period after that lecture. The due dates for each are clearly noted on the top of each worksheet.

* Type your answers in the boxes provided. The text boxes can be expanded if necessary, just make sure you pull the next question down below it so it doesn’t cover it up.

* You will be doing each worksheet on TWO athletes, the one you chose at the beginning of the semester and the one I assigned to you.

* Worksheets for both athletes are to be put into a binder or folder in order of when they are due with some sort of tab between the two athletes. You will turn the whole folder into me each time a worksheet is due.

* Put your name on the front cover of the folder or binder. * Include the three grading rubrics at the end of this document with your first worksheet due. Only include ONE set of rubrics; put it at the end of the notebook

* Do NOT lose your folder. At the end of the semester, you will be turning in your program designs in this folder and I want to be able to see all the work you did prior to the program design. Part of your program design grade is the inclusion of your needs analysis.

* ALWAYS think in terms of physiological systems and rationale for training when answering questions.

Due: Thursday, 9/13

What is the primary energy system your athlete utilizes in their sport?

What is/are the secondary energy system(s) (if any) your athlete utilizes in their sport?

What skills does your athlete need?

Due: Tuesday, 9/18

What types of training should your athlete be engaged in and why (physiological rationale.)

Assign the acute program variables that are most important for your athlete.

Training goal | Load
(%1RM) | Goal repetitions | Sets | Rest period length | Strength | | | | | Power: single-effort event multiple-effort event | | | | | Hypertrophy | | | | | Muscular endurance | | | | |

Due: Thursday, 9/27

What muscle fiber type predominates in your sport?

The muscle fiber type that predominates in lacrosse is fast twitch type IIa fibers. Because type IIa fibers consist of type I and type IIb (intermediate) fibers, it fits right into lacrosse’s exercise regime. Lacrosse is a fast-paced game but also required stamina. Lacrosse’s center has to cover a lot of field and have to switch from offense to defense and vice versa. In an article called, Types of Muscle Fibers and Their Roles in Sports Performance states that most sports, such as lacrosse involve explosive fast twitch actions done frequently throughout the duration of a game. However the idea is to make the drills for lacrosse anaerobic but within an aerobic time frame. In another article titled, What’s Your Type? Muscle Fibers Explained, explains type IIa physiology of having a more efficient means of aerobic metabolism, because it is surrounded by a higher number of capillaries that circulate blood and oxygen throughout the fibers, which results in a higher resistance to exhaustion.

The muscle fiber type that predominates in lacrosse is fast twitch type IIa fibers. Because type IIa fibers consist of type I and type IIb (intermediate) fibers, it fits right into lacrosse’s exercise regime. Lacrosse is a fast-paced game but also required stamina. Lacrosse’s center has to cover a lot of field and have to switch from offense to defense and vice versa. In an article called, Types of Muscle Fibers and Their Roles in Sports Performance states that most sports, such as lacrosse involve explosive fast twitch actions done frequently throughout the duration of a game. However the idea is to make the drills for lacrosse anaerobic but within an aerobic time frame. In another article titled, What’s Your Type? Muscle Fibers Explained, explains type IIa physiology of having a more efficient means of aerobic metabolism, because it is surrounded by a higher number of capillaries that circulate blood and oxygen throughout the fibers, which results in a higher resistance to exhaustion.

The muscle fiber type that predominates in volleyball is fast twitch type IIb fibers. Type IIb fibers are categorize as explosive muscle fibers associated with power and explosiveness in athletes. The article What’s Your Type? Muscle Fibers Explained, mention that type IIb fibers illustrates high anaerobic power within shorter period, but with powerful contractions of the muscle as a whole. Volleyball’s defense specialist primary job is to save all balls that come over the net, however not all balls that come over the net are slow and easy. The balls that usually come over the net are spikes or dinks, which are fast and occur in less than a second. The defense specialist would always have to burst or explode to dig up a spike. In another article called, Understanding Muscle Fiber Type stated “Type IIb reaches peak power in about 25 milliseconds and because of their greater contraction speeds, the total peak power by type IIb can be up to 5 times higher than the type IIa's.”
The muscle fiber type that predominates in volleyball is fast twitch type IIb fibers. Type IIb fibers are categorize as explosive muscle fibers associated with power and explosiveness in athletes. The article What’s Your Type? Muscle Fibers Explained, mention that type IIb fibers illustrates high anaerobic power within shorter period, but with powerful contractions of the muscle as a whole. Volleyball’s defense specialist primary job is to save all balls that come over the net, however not all balls that come over the net are slow and easy. The balls that usually come over the net are spikes or dinks, which are fast and occur in less than a second. The defense specialist would always have to burst or explode to dig up a spike. In another article called, Understanding Muscle Fiber Type stated “Type IIb reaches peak power in about 25 milliseconds and because of their greater contraction speeds, the total peak power by type IIb can be up to 5 times higher than the type IIa's.”

Due: Thursday, 10/2

What other physiological systems are important to your athlete’s performance (ie cardiovascular system, neuromuscular system, etc.)

Other physiological systems those are important to a lacrosse midfielder would be the cardiovascular system, the respiratory system, the musculoskeletal system, and the neuromuscular system.

Other physiological systems those are important to a lacrosse midfielder would be the cardiovascular system, the respiratory system, the musculoskeletal system, and the neuromuscular system.

Other physiological systems which are important to a volleyball defense specialist would be neuromuscular system, musculoskeletal system, cardiovascular system, and endocrine system.

Other physiological systems which are important to a volleyball defense specialist would be neuromuscular system, musculoskeletal system, cardiovascular system, and endocrine system.

Due: Thursday, 10/4

What chronic endocrine adaptations might occur in your athlete?

What acute endocrine responses are important to strive for in your program design?

Due: Wednesday, 11/7

What performance tests would you employ with your athlete to evaluate their training progress? Which ones are most important and why?

Due: Tuesday, 11/20

Would your athlete’s training regime be different for an athlete of the opposite sex? If so, how?

Would your athlete’s training regime be different for young children?

When your athlete is 65 years old, how will they differ from a non-athlete at that age?

Due: Tuesday, 11/27

What chronic cardiovascular adaptations occur in your athlete?
She would gain an increment in maximal oxygen uptake. This will improve cardio output and increase stroke volume. By increasing stroke volume, more blood is pumped into the heart with each contraction; causing the heart to contract less. Because the increment of stroke volume and cardio output, it resulted in slower heart rate and low blood pressure. Another adaptation that occur is the increment of capillary densities, thus removes heat and metabolic by-products; promoting more energy to the muscle site
She would gain an increment in maximal oxygen uptake. This will improve cardio output and increase stroke volume. By increasing stroke volume, more blood is pumped into the heart with each contraction; causing the heart to contract less. Because the increment of stroke volume and cardio output, it resulted in slower heart rate and low blood pressure. Another adaptation that occur is the increment of capillary densities, thus removes heat and metabolic by-products; promoting more energy to the muscle site

* Increase of maximal oxygen uptake * Cardio output and stroke volume increases * Capillarization also increases

* Increase of maximal oxygen uptake * Cardio output and stroke volume increases * Capillarization also increases

Is cardiovascular training important to your athlete? Why or why not?
Cardiovascular training is important for lacrosse’s center. In this position, she is required to run back and forth throughout the field, switching roles from offense to defense. To perform such task, she needs the stamina
Cardiovascular training is important for lacrosse’s center. In this position, she is required to run back and forth throughout the field, switching roles from offense to defense. To perform such task, she needs the stamina

It is important for her to train her cardiovascular component because certain performance such as agility. One game consists of a set of 3 plays that usually last 1 hour and 30 mintues. She needs the stamina to last the whole game.

It is important for her to train her cardiovascular component because certain performance such as agility. One game consists of a set of 3 plays that usually last 1 hour and 30 mintues. She needs the stamina to last the whole game.

Due: Tuesday, 12/4

What injuries is your athlete at risk for? Is it a high risk sport?
Lacrosse is a moderate risk sport that could risk injuries to both upper and lower extremities of the body because of the high-force physical contact with another player. Injuries could range from minor cuts and bruises to a tear in the ACL. Muscle strains of the hamstrings, quadriceps, and groin are very common. Another common injury is sprains in the knee and the ankle from cutting and dodging. Shin splints and foot blisters are also common to see. Chronic injuries such as concussions is a possibility but rare to witness.

Lacrosse is a moderate risk sport that could risk injuries to both upper and lower extremities of the body because of the high-force physical contact with another player. Injuries could range from minor cuts and bruises to a tear in the ACL. Muscle strains of the hamstrings, quadriceps, and groin are very common. Another common injury is sprains in the knee and the ankle from cutting and dodging. Shin splints and foot blisters are also common to see. Chronic injuries such as concussions is a possibility but rare to witness.

Volleyball isn’t really a high risk sport. In addition, players experience more or less injuries depending on what positions they play. As a defense specicalist, she doesn’t experience certain injuries like how a hitter would receive. She might have head injuries from the possibility of the ball hitting her in the head (face swelling, minor cuts). She could also experience upper extremity injuries from over use of overhead techniques such as serving and setting passes. Injuries to the upper extremity could range from rotator cuff tendinitis to finger jamming. She would experience lower back pain from muscle or ligament strain. They may be at increased risk for a sort of stress fracture in the low back called spondylolysis. She is also at risk for lower extremity injuries especially in the joints (the knee and ankles). An injury to the knee such as a bursitis could be resulted from repetitive diving for a ball; an injury to the ankle such as a sprained ankle is caused by rolling of the ankles.

Volleyball isn’t really a high risk sport. In addition, players experience more or less injuries depending on what positions they play. As a defense specicalist, she doesn’t experience certain injuries like how a hitter would receive. She might have head injuries from the possibility of the ball hitting her in the head (face swelling, minor cuts). She could also experience upper extremity injuries from over use of overhead techniques such as serving and setting passes. Injuries to the upper extremity could range from rotator cuff tendinitis to finger jamming. She would experience lower back pain from muscle or ligament strain. They may be at increased risk for a sort of stress fracture in the low back called spondylolysis. She is also at risk for lower extremity injuries especially in the joints (the knee and ankles). An injury to the knee such as a bursitis could be resulted from repetitive diving for a ball; an injury to the ankle such as a sprained ankle is caused by rolling of the ankles.

How can he or she avoid those injuries?
She could avoid most of these injuries by wearing proper equipment such as goggle, mouth guard, and appropriate attire such as fitted clothing and spikes. She could also evade the injuries by educating her proper sports-skilled techniques that are required to learn such as cradling and body checking. However, certain rules in women’s lacrosse are limited such as prohibiting rough, reckless checking, which makes the sport a lot safer than men’s lacrosse. A proper rest would also induce the risk of injuries.
She could avoid most of these injuries by wearing proper equipment such as goggle, mouth guard, and appropriate attire such as fitted clothing and spikes. She could also evade the injuries by educating her proper sports-skilled techniques that are required to learn such as cradling and body checking. However, certain rules in women’s lacrosse are limited such as prohibiting rough, reckless checking, which makes the sport a lot safer than men’s lacrosse. A proper rest would also induce the risk of injuries.

Many volleyball injuries can be avoided by following proper strength training techniques for the lower back, shoulders, and legs, and using an external ankle support, such as an ankle brace or taping, to prevent the ankle from rolling over. However, if she is experiencing pain, she would be withdrawn from the game and ask to see her doctor. She should return to play only when clearance is granted by her doctor. A proper rest would also induce the risk of injuries.
Many volleyball injuries can be avoided by following proper strength training techniques for the lower back, shoulders, and legs, and using an external ankle support, such as an ankle brace or taping, to prevent the ankle from rolling over. However, if she is experiencing pain, she would be withdrawn from the game and ask to see her doctor. She should return to play only when clearance is granted by her doctor. A proper rest would also induce the risk of injuries.

What would your athlete’s warm-up routine look like?
Because lacrosse is a fast paced game that requires intense outbursts of strength and power, the athlete will have to do a dynamic warm-up with aerobic components. The warm-up helps to bridge the gap from performing regular daily activities to playing at peak levels. The goal of the warm-up is to: increase blood flow to the muscle, increase core temperature, increase dynamic flexibility, and move all joints through their maximum ROM. The warm up consist of: shuffling, ¾ and full sprinting, butt kicks, back pedaling, walking lunge twist, and walking quad pull.

Because lacrosse is a fast paced game that requires intense outbursts of strength and power, the athlete will have to do a dynamic warm-up with aerobic components. The warm-up helps to bridge the gap from performing regular daily activities to playing at peak levels. The goal of the warm-up is to: increase blood flow to the muscle, increase core temperature, increase dynamic flexibility, and move all joints through their maximum ROM. The warm up consist of: shuffling, ¾ and full sprinting, butt kicks, back pedaling, walking lunge twist, and walking quad pull.

Volleyball’s warm up would consist of stretching and light aerobic exercises, including squats, jogging around the whole court, lunges, and jumping jacks. It should include sport skill exercise such as setting and bumping the ball between two people.

Volleyball’s warm up would consist of stretching and light aerobic exercises, including squats, jogging around the whole court, lunges, and jumping jacks. It should include sport skill exercise such as setting and bumping the ball between two people.

What would your athlete’s flexibility routine look like?
After practice, hold each stretch for 15 to 30 seconds. Gain flexibility to prevent muscle strains, reduce tension and increase your range of motion. Stretching also mitigates exercise-related muscle soreness. Her flexibility routine would include hamstring and groin stretch, toe touches, leg swings, arm swings and trunk rotations.

After practice, hold each stretch for 15 to 30 seconds. Gain flexibility to prevent muscle strains, reduce tension and increase your range of motion. Stretching also mitigates exercise-related muscle soreness. Her flexibility routine would include hamstring and groin stretch, toe touches, leg swings, arm swings and trunk rotations.

Her flexibility routine would include: * hamstring and quad stretch * shoulder stretch * leg swings * arm swings * groin stretch

Her flexibility routine would include: * hamstring and quad stretch * shoulder stretch * leg swings * arm swings * groin stretch

Due: Thursday, 12/6

What macronutrient ratio is optimal for your athlete?

Assign your athlete a bodyweight that would be normal range for them and tell me how many total calories they would be consuming on an average day, and then break down the calories into fat, carbohydrates, and protein.

Would nutritional supplements be advantageous to your athlete? Include a rationale for any supplements that you mention.

Should you suggest a nutritional supplement to your athlete?

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Needs Analysis Rubric Athlete One | | Needs Analysis Rubric Athlete Two | | | | | Score/Out of: | | | | | | Score/Out of: | Energy System and Skills | | | | /5 | | Energy System and Skills | | | | /5 | Due 9/13 | | | | | | | | Due 9/13 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Training | | | | | | /5 | | Training | | | | | | /5 | Due 9/18 | | | | | | | | Due 9/18 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Muscle Fiber Type | | | | | /5 | | Muscle Fiber Type | | | | | /5 | Due 9/27 | | | | | | | | Due 9/27 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Physiological Adaptations | | | | /5 | | Physiological Adaptations | | | | /5 | Due 10/2 | | | | | | | | Due 10/2 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Endocrine | | | | | | /5 | | Endocrine | | | | | /5 | Due 10/4 | | | | | | | | Due 10/4 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Performance Tests | | | | | /5 | | Performance Tests | | | | | /5 | Due 11/7 | | | | | | | | Due 11/7 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Other Populations | | | | | /5 | | Other Populations | | | | | /5 | Due 11/20 | | | | | | | | Due 11/20 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Cardiovascular | | | | | /5 | | Cardiovascular | | | | | /5 | Due 11/27 | | | | | | | | Due 11/27 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Injuries | | | | | | /5 | | Injuries | | | | | | /5 | Due 12/4 | | | | | | | | Due 12/4 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Nutrition | | | | | | /5 | | Nutrition | | | | | | /5 | Due 12/6 | | | | | | | | Due 12/6 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Total | | | | | | ______ | | Total | | | | | | ______ |

Name: | | | Name: | Program Design Athlete One | | Program Design Athlete Two | | | | | Score | | Worth | | | | | | Score | | Worth | In-Season (20 points) | | | | | | In-Season (20 points) | | | | | | | Goals | | | | 2 | | | | Goals | | | | 2 | | | 1Weeks' Worth | | | | 2 | | | | 1Weeks' Worth | | | | 2 | | | Program Variables | | | | 5 | | | | Program Variables | | | | 5 | | | Rationale | | | | 3 | | | | Rationale | | | | 3 | | | Warm-up/ Cool-down | | | | 2 | | | | Warm-up/ Cool-down | | | | 2 | | | Other Components | | | | 3 | | | | Other Components | | | | 3 | | | Extras’? (i.e. nutrition) | | | | 3 | | | | Extras’? (i.e. nutrition) | | | | 3 | | | | | | | | | | | | | | | | Off-Season (20 points) | | | | | | Off-Season (20 points) | | | | | | | Goals | | | | 2 | | | | Goals | | | | 2 | | | 1Weeks' Worth | | | | 2 | | | | 1Weeks' Worth | | | | 2 | | | Program Variables | | | | 5 | | | | Program Variables | | | | 5 | | | Rationale | | | | 3 | | | | Rationale | | | | 3 | | | Warm-up/ Cool-down | | | | 2 | | | | Warm-up/ Cool-down | | | | 2 | | | Other Components | | | | 3 | | | | Other Components | | | | 3 | | | Extras’? (i.e. nutrition) | | | | 3 | | | | Extras’? (i.e. nutrition) | | | | 3 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Needs Analysis Included | | | | 1 | | Needs Analysis Included | | | | 1 | | | | | | | | | | | | | | | | Overall Progression | | | | 5 | | Overall Progression | | | | 5 | | | | | | | | | | | | | | | | Design | | | | | | 4 | | Design | | | | | | 4 | | | | | | | | | | | | | | | | Total | | | | | | 50 | | Total | | | | | | 50 |

Article Evaluation Rubric Athlete One | | Article Evaluation Rubric Athlete Two | | | | | Score/Out of: | | | | | | Score/Out of: | Article One | | | | /10 | | Article One | | | | /10 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Article Two | | | | | /10 | | Article Two | | | | | /10 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Article Three | | | | | /10 | | Article Three | | | | | /10 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Total from both athletes | | | | ______ | | | | | | | | | | | | | | | | | | | | | | | | *** You only have to submit a total of FIVE articles for a possible total of 50 points, but you must have at least TWO for each athlete. So one athlete will have two articles, one will have three. | | | | | | | | | | | | |