AT1 – Soccer Physical Improvement

Soccer is a sport that requires players to have a high aerobic capacity and show how they can use their
fitness attributes to their own advantage. The main fitness components are: cardiovascular endurance,
speed and muscular endurance. Cardiovascular endurance is the capacity of the heart and lungs to supply
oxygen-rich blood to the working muscle tissues, and the capacity of the muscles to utilise oxygen to
create energy for movement; activities include: running, cycling and swimming, [Sharecare, 2019]. Speed
is the ability to quickly to one point to the other; some activities include: 100m sprints and soccer,
[Tendsports.com, 2019]. Muscular endurance is the ability of a muscle to more than once apply constrain
against resistance. Playing out numerous repetitions of an exercise is a form of muscular endurance that
include, running and swimming, [LIVINGSTRONG, 2019]. In order to breath and for your body to function,
your body has a heart rate and a ventilation rate, which varies for each person depending on how high or
low someone’s aerobic capacity is. Heart rate is the speed of the heartbeat estimated by the quantity of
constrictions of the heart per minute. The pulse can change as per the body's physical needs, including
inhaling oxygen and exhale carbon dioxide, [Stephens, 2019]. Ventilation rate is the measure of how
many breaths an individual takes per minute, and is otherwise called the respiratory rate. With the pulse,
a person's ventilation rate will have a quick increase in with the amount of intensity that an exercise has,
[PDHPE, 2019]. My body is a mesomorph which is portrayed as being very much built; a few references
related it as having wide shoulders, a long torso, long arms and a narrow waist. Mesomorphs generally
have a good strength, endurance, agility, speed and power, [Athlepedia, 2018].

Heart Rate (bpm) Ventilation Rate (breathes per minute)

Pre-Game 56 16
During-Game 120 44
Post-Game 72 30

Evaluation of heat maps and my movement patterns:

In a 4-mintue game that recorded where I was playing in a game, figure 1 shows that I am a very
dominated central player, also known as a box-to-box midfielder. The figure 1 shows that I play as a
centre midfielder, as I moved up and down the centre of the field with no wasted energy because I play a
specific position. This means that I am also on the ball whether attacking (going forward with the ball) or
defending (trying to intercept the ball from the opposing team or running back to the defensive line). This
shows that I use the aerobic energy system and the ATP-CP energy system effectively. From figure 2, Ivan
Rakitić is a professional box-to-box/defensive midfielder for Barcelona. This is a good comparison to my
heat map because figure 2 shows that Rakitić is being defensive is game but still going from box-to-box.

(Figure 1 – A four-minute game of 4 v 4) (Figure 2 – Ivan Rakitić [Barcelona – La Liga) [La Liga, 2019]

Fitness test results:

Yo-yo Test 10m Sprint Vertical Jump Illinois 2km TT Body Mass Height Weight V02
level (secs) (cm) Agility Run (mins) Index (cm) (kg) Max
(secs)
16.6 2.03 52 17.01 6:56 20.9 187.5 78.5 47.49
My main physical attributes are muscular endurance, short sprints (10m sprint being 2.03 seconds and
Illinois agility run being 17.01 seconds), and cardiovascular endurance (yo-yo test level finishing at 16.6
and 2km time trial being 6 minutes 56 seconds). The yo-yo test, tests someone’s V02 Max; my V02 Max is
47.49 and compared to Division 1 Croatia, they have a V02 Max of 52.1 ± 10.7. All these attributes are
vital of the game: muscular endurance is used to move more than one muscle at once, which is important
is soccer as it is short bursts or energy and in soccer you need to move quickly (which 2 or more muscles
need to move at once. Short sprints in soccer are important, so a play can get the ball or into a position;
also, in the use of short sprints, the use of the ATP-CP system is vital and to produce energy, a person will
need to have a low intense to replenish the system. Cardiovascular endurance in soccer is important so
that a player can playing a whole 90-minute game, [Physiology of Soccer an Update, 2005].

Comparing myself to elite players: [Physiology of Soccer an Update, 2005]

Level Height Weight 10m sprint V02 Max Vertical Jump

Soccer teams 189cm ± 4cm 73.9kg ± 3.1kg 1.96 sec ± 0.06 52.1 ± 10.7 53cm
(Elite Denmark Centre (Elite Denmark sec (Division 1 Croatia) (Under 18 Canada)
Back) Attacker) (Youth team Scotland)
Myself 187.5cm 78.5kg 2.03 sec 47.49 52cm

The data shown from the elite and youth athletes were similar to my own data; this shows that I am
similar to elite players fitness wise. If I had the training like they have, I could potentially have better
fitness results than the elite players shown in the table above. Each country and division will have a
different comparison with data due to people’s body formation, hence why different countries and
leagues were used to compare with my data.

How does a player’s fitness impact on their performance in a game?

For a player who has a high aerobic capacity or a high V02 Max, like myself, the ATP-CP energy system
would be used efficiently in the body because the heart rate wouldn’t be as high, [Physiology of Soccer an
Update, 2005]; I have an average resting heart rate of 56bpm, and the average heart rate is 68bpm. I have
a great amount of cardiovascular endurance, speed and muscular endurance, this is an advantage for me
as I wouldn’t get fatigued early and I would be able to perform highly for a longer amount of time.

What are the physiological demands of playing Soccer?

The physiological demands to play soccer include, the ATP-CP energy system, anaerobic fitness-speed,
and the lactic acid system, LIVINGSTRONG.COM, 2019]. There is a decrease in the dimension of
movement in the second half of games compared with the first. There is some proof that expanded
aerobic fitness may help balance this. Logically, lower muscle glycogen stores are one likely reason for
decrease in activity, and nutrition likewise gives off an impression of being a key factor in limiting
performance deterioration, the intake of carbohydrates before, during and after a game. For a player’s
diet, they would need to have a carbohydrate heavy meal the night before for the storage of energy,
[LIVINGSTRONG.COM, 2019]. My diet is a carbohydrate heavy diet because I’m a very active person and
carbohydrates provides energy I need.

Are there differences between player positions?

As a goalkeeper, I would suit this position as I have a vertical jump of 52cm and an Illinois agility run of
17.01 seconds and an elite player from Under 18 Canada has a vertical jump of 53cm, the aerobic system
and muscular endurance are used to dive to save the ball, they mainly use short bursts of energy are
used. For defenders or full-backs, to suit this position for myself, the data that is relevant to this position
are the 10m sprint of 2.03 seconds and the Illinois agility run, which an elite player from the youth team
of Scotland has a 10m sprint of 1.96 seconds. For a central midfielder, the cardiovascular endurance and
agility to potentially play a whole game or majority of a game, and agility helps to change direction quickly
as a central midfielder is a box-box position. This position is the best suited from me because of my 2km
time trial of 6 minutes and 56 seconds, yo-yo test of 16.6, my V02 Max is 47.49 and compared to Division
1 Croatia has a V02 Max of 52.1 ± 10.7, my 10m sprint and the agility run. A striker and winger would
need speed and muscular endurance so they can out run opponents and to use short bursts of energy;
which I have a 10m sprint time of 2.03 seconds as referred previously.

What areas of fitness should I focus most on improving to impact my Soccer performance?

The areas of fitness that I can work on include the Illinois agility run, and my vertical jump. For the Illinois
agility run can be improved if I do the test over many periods of time to improve my agility. This the
Illinois agility run relates to soccer because in any position, a player needs to change quickly whether
going to defend or attack, [La Liga, 2019]. The vertical jump also impacts a game as a goal keeper if they
were to jump of the ball when there is an attack for the opposing team and for a player to jump up to
header the ball. A vertical jump can be improved with squats and squat jumps, this is known as
plyometrics, this develops the quadricep group and the calves. To decrease the time in a 2km time trial, a
constant running schedule would help reduce the time as your heart rate will gradually decrease, a lower
heart rate, the longer it would take for lactic acid to produce.

Word count: 1100

Bibliography:

Sharecare. (2019). What is cardiovascular endurance? | Exercise for Increasing Cardiovascular Endurance.
[online] Available at: https://www.sharecare.com/health/exercise-for-increasing-cardiovascular-
endurance/what-is-cardiovascular-endurance [Accessed 25 Mar. 2019].

Topendsports.com. (2019). Speed Fitness. [online] Available at:

https://www.topendsports.com/fitness/speed.htm [Accessed 25 Mar. 2019].

LIVESTRONG.COM. (2019). What Is the Definition of Muscular Endurance? | Livestrong.com. [online]

Available at: https://www.livestrong.com/article/392246-what-is-the-definition-of-muscular-endurance/
[Accessed 25 Mar. 2019].

Stephens, C. (2019). Heart rate: What is a normal heart rate? [online] Medical News Today. Available at:
https://www.medicalnewstoday.com/articles/235710.php [Accessed 25 Mar. 2019].

HSC PDHPE. (2019). Ventilation rate. [online] Available at: https://www.pdhpe.net/the-body-in-

motion/what-is-the-relationship-between-physical-fitness-training-and-movement-efficiency/immediate-
physiological-responses-to-training/ventilation-rate/ [Accessed 25 Mar. 2019].

Stølen, T, Chamari, K & Castagna, C (2005), Physiology of Soccer An Update, [online], pdf, Available at:
file:///C:/Users/AHS%20Student/Downloads/physiology-of-soccer-an-update.pdf [Accessed 2 Apr. 2019].

Athlepedia, The Athletics Wiki. (2018). Mesomorph. [online] Available at:

https://athletics.fandom.com/wiki/Mesomorph [Accessed 11 Apr. 2019].

Liga, L., Egea, P., Leveridge, A., Marca, A., Deportivas, A., LaLiga, C., LaLiga, C., Marca, H., Madrid, M., TV,
M., Tiramillas, O., Telva, M., Magazine, B., Restaurantes, C., Farmacéutico, F., Médico, M.,
Editorial, M., Editorial, U., Empleo, T., Expansión, E. and Unidad Editorial Información
Deportiva, S. (2019). LaLiga - Barcelona: Rakitic is relishing his key role under Valverde - MARCA in English.
[online] MARCA in English. Available at:
https://www.marca.com/en/football/barcelona/2018/04/08/5ac9eb36468aeb3c218b45dd.html
[Accessed 11 Apr. 2019].

LIVESTRONG.COM. (2019). 3 Energy Systems in the Body | Livestrong.com. [online] Available at:
https://www.livestrong.com/article/131444-3-energy-systems-body/ [Accessed 11 Apr. 2019]
Stage 1 Physical Education Performance Standards

- Application and Communication Exploration, Analysis, and Reflection

A Astute and highly effective application of
knowledge and understanding of movement
concepts and strategies.
Focused and sustained application of
communication and collaborative skills.
Highly effective communication using accurate
subject-specific terminology.
Focused exploration and in-depth analysis of evidence
relating to physical activity.
Insightful reflection on movement concepts and
strategies.
Insightful reflection on ways to improve participation
and/or performance.

B Effective application of knowledge and
understanding of movement concepts and
strategies.
Mostly focused and sustained application of
communication and collaborative skills.
Effective communication using accurate subject-
specific terminology.
Thorough exploration and some depth of analysis of
evidence relating to physical activity.
Reflection on movement concepts and strategies with
some insights.
Well-considered reflection on ways to improve
participation and/or performance.

C Generally effective application of knowledge and Generally competent exploration and analysis of
understanding of movement concepts and evidence relating to physical activity.
strategies.
Reflection on movement concepts and strategies.
Competent application of communication and
Considered reflection on ways to improve
collaborative skills.
participation and/or performance.
Generally effective communication using subject-
specific terminology with some accuracy.

D Some application of knowledge and understanding
of movement concepts and strategies.
Some application of communication and
collaborative skills.
Some communication using subject-specific
terminology.
Some exploration and analysis of evidence relating to
physical activity.
Some reflection on movement concepts and strategies.
Some reflection on ways to improve participation
and/or performance.

E Attempted application of knowledge and Attempted exploration and analysis of evidence

understanding of movement concepts and
strategies.
Attempted application of communication and/or
collaborative skills.
Attempted communication with limited use of
subject-specific terminology.
relating to physical activity.
Attempted reflection on movement concepts and
strategies.
Attempted reflection on ways to improve participation
and/or performance.

Excellent work Liam, an in-depth analysis of physical activity using subject specific terminology. A great
understanding of soccer and the player roles and types clearly thought out and researched. It is clear you
made changes from the drafts; this shows great character. A great start to the semester with this
assignment. Keep up the good work.

Miss Allan. 