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Rowing

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on 27 April 2015

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Transcript of Rowing

Rowing is an individual/team sport using rowing boats, with different amounts of people in the boat and either 1 or 2 oars (sculling or sweeping). It generally requires all major components of fitness although some are obviously more evident and necessary than others. The fitness components needed only vary minimally between different boats and crew size, however there are slight differences.

Major components of fitness in rowing:

Aerobic endurance
Muscular strength and endurance
Anaerobic endurance
Power
Flexibility




Aerobic Endurance
"Aerobic Endurance- the ability to perform repetitive, moderate to high intensity movement for a prolonged period of time"

30-40 spm
180-240 spr
High level intensity throughout
70-80% of energy within race

VO2 Max Test/Estimate
(maximum amount of oxygen in a minute relative to body weight)
Higher VO2 Max, longer ability to maintain intense power
M- 3.5l/min F- 2.7l/min
Medical facility- walking/breathing into oxygen mask, certain time and speed
Estimate involving weight, speed/power (specific)
Muscular Endurance
"Muscular endurance is the ability to move your body or an object repeatedly without getting tired. For most activities, you use both muscular strength and endurance"

Muscle strength and endurance
Cardiovascular sport
Ability to continue high level
Continuous pressure applied
Sustained level of time

RM test (repetition maximum)
Push up/crunch test
Partial curl up test
Power
A combination of strength and speed, mostly using ATP-PC system
(
System providing immediate energy through breakdown of high energy phosphates)

Important to have a high peak power so that though fatigue the stroke does not lower in rate.

Improved by weight use - Not to the point of fatigue

Short / sprint distances

Measured in WATTS - Maximum wattage pulled

Test - WATTS TEST (30s ergo test)

information from Global Rowing
http://www.global-rowing-service.com
Flexibility
Freedom of motion the joint allows - dynamic specifically

Able to stretch to reach desired lengths

To a certain degree, the longer the stroke the more effective

Flexibility is most important in the catch part of the stroke

The lower back and hamstrings need to be able to extend and contract quickly

Ankles flexibility can be a disadvantage

Hip flexors and rectus femoris - essentially a sit and reach test.
Drew Ginn, Australian Olympic rower, scored +18cm on his sit and reach test
*AIS bench-mark +10cm

Shoulder range of motion - A measurement of how far the scapular and shoulder joint lift during the rowing movement.

All information and test criteria from - www.rowperfect.co.uk

Anaerobic
Endurance
"Cardiovascular endurance (aerobic fitness/stamina) is the ability to exercise continuously for extended periods without tiring".

Strength and power
Short duration high intensity
Exert high force for race durance
30secs-1min

500m erg test
Exhaust all anaerobic energy production pathways
Aim- shortest possible time, total exhaustion
Rowing
Emma and Sophie
Full transcript