wrestling 123

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I INTRODUCTION Back ground: Wrestling is one of the toughest and the oldest forms of sports known to mankind. it is probably by “Father of all sports” beings over come each other when seeking to conquer or dominate with out weapons of any sort. It develops the soldiering qualities of strength, agility, courage, tenacity and will power. Once a man steps on to the mat to face an opponent he must take his own decision and execute them himself. Ever wrestler knows that when he has pinned his antagonist he has done I himself. He has out manoeuuerd out thought and out thought and out lasted a man of equal ability many more in a contest of 1

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Page 1: Wrestling 123

I

INTRODUCTION

Back ground: Wrestling is one of the toughest and the oldest

forms of sports known to mankind. it is probably by “Father

of all sports” beings over come each other when seeking to

conquer or dominate with out weapons of any sort. It

develops the soldiering qualities of strength, agility, courage,

tenacity and will power. Once a man steps on to the mat to

face an opponent he must take his own decision and

execute them himself. Ever wrestler knows that when he

has pinned his antagonist he has done I himself. He has out

manoeuuerd out thought and out thought and out lasted a

man of equal ability many more in a contest of strength the

wrester needs many other qualities such as alertness agility,

stamina, skill, constant, mental and physical exertion

carrying out strategy in the face of ever changing situations,

lightening speed in the right direction and timely and correct

use holds land counter-holds etc. There is no denying the

fact that it has survived the test of time by virtur of the

physical and moral qualities it develops. It is essentially a

real mans pastime; and strenuous from a physical activity

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developing. The great characteristics of the fighting sprit As

well as the “Love of fair and true Sportsmanship”.

Wrestling contest has been common in India Greece and

Italy since time immemorial war regarded such a potent

factor as would alone decide even the destinies of the

nations and countries without resorting to other measures

likewar. History bears an eloquent testimony to the above

statement and quite a few reference can be quoted in

support i.e. the memorable fight between Bhima and

Jarasindha narrated in Mahabharata as well the dural

between Rustom and Souhrab mentioned in Shahnama.

Hercules was a famous wrestler of Greece and even today

his name is treated as the symbol of strength. In those days

wrestling was treated as the pride of the common man a

necessity for the soldier and a life-breath of the nation. Even

now its popularity is immense in the international sports as it

forms part of the world Olympic Games. Indeed this sport is

very popular in the countries like USA, Germany, Hungary,

USSR, Belgium, Turkey and Italy.

The science of wrestling is interesting though complex. It

give scope to intelligence of high order. As a form of

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exercise it ensures strength stamina and health constant

and regular practice in wrestling. Improves the tone of

muscles and keeps the body supple and active. The body

becomes strong there by; by no other exercise can the body

develop so systematically beautifully and muscularly as in

wrestling. This fact is unanimously admitted by eminent

physical culturists everywhere in the world. The secret of

wrestling is that a good wrestler can over power his through

superior in strength and weight. The strong body keep the sound

mind. It cultivates capacity for the offensive move and create

self-confidence. A good wrestler can defend himself even from

an annual opponent by this skill in serpentine movements.

Wrestling has a lot of carry over value for several reasons. It

takes only two men to complete a wrestling mat or an area

(Akhara). It takes little time for a vigorous work out. A wrestler

can get a good work out until the gold player is waiting for the

preceding four some to get put or range more over it is quite in

expensive and this economical. In short it may be stated that

wrestling is both an ideal body builder and recreactive sport it

develops.

1. Perfect: Physical fitness

2. Quick Reactions: the ability to think and act quickly.

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3. Endurance: The withstanding of pain and sustenance of effort.

4. Self control: the power of thinking coldly in most distriburded

conditions.

5. Will power and pluck: The facing of ads and the courage to sight

to the last whatever the consequence it may be.

6. Imagination initiativein attacking or in anticipating an opponent's

attack.

Wrestling is a very demanding and power endurance oriented sport. To

be a good wrestler you need so many things but to perform your daily

work during training and the competition one need a good warm-up. In

every sport. We need warm-up but in sports like wrestling warming up is

of most importance. It is well establishment that warm-up enhance our

performance. Particularly during competition the importance of warm-up

is as important as our main training.

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SIGNIFICANCE OF PROJECT

a. This project will help in understanding the concept of proper

warm-up.

b. It will provide information about different aspect of general

and specific warm-up.

c. It will be an information piece for diploma course students.

d. It will help in understanding the importance of warm-up in

sport of wrestling.

e. It will provide scientific bases of effective warm-up.

f. It will help in highlighting the importance of stretching

exercise.

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II

MAIN PART

Warm-up ; warm-up is the optimum adjustment of your

physical, Physiological and Neural system as per the

demand of your man activity.

We do it from slow to fast.

AIMS AND OBJECTIVE

a) To reduce the risk of injuries

b) To rise the body temperature for better circulation of blood.

c) To increase the metabolic activity of the body.

d) Overall preparation of the body to undergo the forth coming

activities.

e) To extend the physical activity up to a level where lactic is not fumed

and the body derives the energy from aerobic system.

f) Thereby minimizing the use of anaerobic energy system.

g) To improve the Cardio-vascular and neuro-muscular co-ordination of

the body.

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2. GUIDELINES OF PRINCIPLES OF WARM-UP

a) Perhaps the most important of these is that the bout intensity and

duration of the warm-up to be closely monitored. If the warm-up is

not long enough, it will be of little benefit on the other hand if the

intensity is too high fatigue will result.

b) Warm-up periods of 5 to 15 minutes are suggested to allow tissue

temperature to reach optmal levels. It has been suggested that

the intensity of the warm-up activity should be increased

gradually until it is close to that of the proposed workout.

c) The athlete must also avoid becoming fatigued prior to practice or

competition. This can be accomplished through frequent rest

periods because tissue temperature decreases more slowly than

if increases.

d) Before warming up a through stretching schedule has to be

performed which means that stretching is must before starting the

process of warming up.

e) The exact intensity and duration of the warm-up should be

adjusted based on the temperature and amount of clothing worn.

f) Increase in muscle temperature following a warm-up has been

shown to last at least 45 minutes. The need for re-warming the

muscle prior to these time limits its could be argued on the other

hand it has been suggested that after 45 minutes at activity the

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beneficial effect of the warm-up ceases because the muscle

tissue temperature has returned the pre warm-up level.

g) Lower intensity less complex activity such as jogging or jumping

rope, general warm-up methods are sufficient in bringing about

the desired. However for higher intensity or more complex activity

use general warm-up activities and then proceed to specific

warm-up methods. This procedure would allow for adequate

increase in tissue temperature and also provides him neurological

rehearsal of the activity about to take place.

3. EFFECTIVE WARMING-UP

1. EXPERIENCE

Warming up depends on the experience of any athlete senior athlete

through their warming up experience know how much time is

required for them to warm-up. To warm-up more gradually and

systematically one should feel mentally and physically alert. The

under warm-up and improper warm-up are no use.

2. CLIMATE

Warming-up depends upon climate to climate. In winter it is very

obvious to do more warm up because of low temperature. In summer

due to hot environmental short duration warm-up be sufficient.

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3. ATTITUDE

At high altitude one may to require very slow and long warming up in

co-operation altitude.

4. TEMPERATURE

Up to some extent it depends on individual's temperament. There

are different types of athlete to their temperament. It is said that cool

and calm type of temperament require lengthy warm-up.

5. EVENTS

During of warm-up also depends on even type of event like throwers

and sprinters require more long duration warm-up but long sprinters

require more long duration warm-up but long distance runners

require lesser duration and it is performed slow and smoothly.

4. PHYSILOGICAL RESPONSES OF WARM-UP

During exercise there is an increase in tissue temperature is the

result muscle tissue. This increase in tissue temperature is the result

of three physiological processes. The first is the friction that occurs

within the sliding filaments during muscular contraction. In addition

the metabolism of fuels and the dilation of intramuscular blood

vessels contribute to increased tissue temperatures.

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As tissue temperature increase a variety of response are initiated

within body. for example because metabolic processes are

temperature dependant warming-up allows the bodily systems

involved with exercise to adopt gradually to the increase level of

activity. Additionally a warm-up will allow for increase circulation to

working muscle resulting in an enhanced oxygen supply during work.

A warm up will also increase the rate at which oxyhemoglobin and

myoglobin are broken down, increasing the capacity of working

muscle to extract and use the delivery oxygen.

5. SCIENTIFIC APPLICATION:

Warm-up as a preparation prior to physical work, attempts more of

the following readiness factors. Muscle temperature, circulation and

joint mobility Actual performance or certain physiological changes

such as oxygen uptake (Vo2) and heart rate, have been utilized to

assess the efforts of warm-up, but physiological phenomena are not

generally reported as measures or the intensity of the warm-up.

Metabolic energy sources are derived from the aerobic and

anaerobic processes during the actual work period. Hermansen

(scientist) has reported that in hardwork tasks Vo2 increase during

the first minutes of until it reaches maximum oxygen uptakes (max

Vo2). The lake of oxygen in the initial period is referred to as oxygen

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deficient can anaerobic process. It an individual can raise his Vo2

quickly accumulating a small oxygen difficulty he may pay for the

initial stage of the work aerobically and thus will conserve his internal

aerobic of the work aerobically and thus will conserve his internal

aerobic processes for utilization during a different time period in the

work task. Specifically in tracks field, it by warming-up an athletic can

raise his Vo2 near maximum he can perform aerobically for a major

protein of the race. Thus he will incur a smaller oxygen deficital the

beginning of the raise, conserving his altaic energy reserves for final

sprint to finish.

Warm up (% max VO2)

By warming-up to 30% max. Vo2 the subject utilized more oxygen

aerobically. By utilizing more aerobically the subject incurred a

smaller anaerobic debt during the raise since the aerobic oridative

mechanism is delayed and takes at least on minutes to reach full,

Capacity during the run with no warm-up the subject must be in a

state of relative anorica.

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6. TYPES OF WARM-UP

There are three of warm-up passive general and specific;

irregardless of the warm-up method the general purpose of warming

up prior to physical activity is to increase tissue temperature.

PASSIVE WARM-UP

Passive warm-up involves such method as hot showers heating

pads or massage. Passive warm-up method does not result in the

desired increase in tissue temperature. In addition elevating the

surface temperature. In addition elevating the surface temperature.

In addition elevating the surface temperature and dilating the blood

vessel in the skin which normally occurs as a result of passive warm-

up could divert a large of blood to the skin rather than to working

muscles.

As it is clear from the word passive, it means the subject is not

involved in any kind of physical activity by himself but has to depend

on external stimulant or device or help to get the required effect of

warming up. To get the maximum, the level of all round fitness is

required.

Examples are sauna bath, massage, sauna bath, steam bath, hot

shower bath etc.

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GENERAL WARM-UP

General warm up involves basic activities that requires

movement of muscle groups such as jogging cycling jumping rope

because of the large muscle mass require in these types of activities.

General warm-up is more effective of increasing tissue temperature

than passive warm-up. Thus general warm-up seems more

appropriate than passive in preparing the body for demanding

physical activity.

ORDER OF EXERCISE FOR GENERAL WARM-UP

a) Running, hopping, skipping

b) Jumping in place

c) Arm pulling, stretching, kicking exercises

d) Leg swinging exercise

e) Trunk bending exercises

f) Combined exercise of trunk leg and arms.

g) Knee exercise

h) Combined of leg circling swinging exercises sideway exercise.

i) Support exercise

j) Abdominal exercise

k) Exercises with special attention to all back muscles

l) Arm leg exercise.

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SPECIFIC WARM-UP

Specific warm-up includes movement that are an actual part of

the sports activity such as a base ball player taking batting practice

or a quarter back throwing passes pre-game warm-up specific warm-

up has advantage of not only increasing tissue temperature but also

allows rehearsal of the event about to take place.

Allowing complex skills to become better integrated. Thus the

neural aspects of specific exercise. Specific warmup then has the

added advantage of both increasing tissue temperature and

improving the neural responses required in the activity.

a) Forward roll

b) Backward roll

c) Dive and forward roll

d) Backward roll with on extension

e) Backward roll in a straddle position

f) Cartwheel

g) One arm round off

h) Giant wheel

i) Shoulder roll

j) Front bridge on fore head

k) Back bridge on fore head

l) High bridge as high on forehead as possible

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m) Low bridge shoulder just of the mat neck straight

n) “A” Assumes high bridge position and grasps “B” rankles

o) Bridge flip

p) Knee Step

q) Side Step

r) Front Step

s) Arm throw action

t) Back arch

u) Giant walk

v) Bridge slips

w) Bridge & dips

7. ADVANTAGE OF WARMING UP

a) Improve the mobility and flexibility of joint and muscles.

b) Reduces the risk of injuries by 70%

c) Increase the oxygen consumption in the body

d) Increase the muscle power output.

e) Utilizes the aerobic system of the energy of the body by minimizing

the use an aerobic system of the energy.

f) Increases the level of confidence of the individual which helps to get

the best out of him physically, mentally and skillfully.

g) Reduce the viscosity of the muscle, which helps in the faster conduct

of muscular impulse.

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h) It decrease the affinity of the hemoglobin combines with oxygen it

forms in the presence of iron and when the jars reaches to the

muscles breaks in the oxygen and hemoglobin again.

i) It increase the blood temperative, which helps the blood to travel

faster and easily through arteries and veins.

j) Due to the rising heart beat more amount of blood is pumped in to

the blood which is carrier of oxygen energy. It also helps in carrying

the removal of toxic materials, which are being produced as a by-

product.

k) Co-ordination

i. During the competition warm-up improves coordination and

sharpen the timing.

ii. Kinesthetic awareness improved coordination sense of body

surrounding in air that what type of movement in air)

iii. Re-establishment of the proper neuromuscular coordination

pattern.

Benefit of warming up is that abnormal elecardiogram

responses due to an inadequate blood supply to the heart

have been found to decrease when strenuous exercise is

preceded by a two minute warm-up elevating tissue

temperature also result in nerve impulses traveling more rapidly

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improving the range of muscle contraction and reaction time.

Myosin At pase activity is also increased with elevated.

Temperature, which is associated with increases in speed

of muscle contraction. Myosin Atpase activity is increased as a

result of enhanced blood slow and elevated muscle

temperatures.

Despite the lack of scientific evidence many authors believe

that a properly warming up should help reduce the chance of

injury during physical activity, increased activity raises muscle

temperature, which increases the viscosity of the muscle

reducing muscle and joint stiffness. This at increases the range

of motion, which provides protection to the body against

sudden unexpected movements.

Warming up will reduce the occurrence of injury. It has

been shown that the antagonistic muscle is the most frequently

torn muscle, activity that has been preceded by warm-up. this

occur when antagonistic muscles that have not been fully

warmed up relax slowly and incompletely when the against

contract and thus retard free movement and accurate co-

ordination.

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8. COOLING DOWN (WARM DOWN, WIND DOWN, RECOVERY)

Cooling down is process while individual is trying to recover

to his normal condition (before starting the activity) after

undergoing a strenuous physical activity. During the physical

activity many physiological changes take place in body due to

some chemical reactions and biomechanical movements,

which the body undergoes.

9. AIMS AND OBJECTIVES OF COOLING DOWN

To bring back the body to its normal stage or condition

without leaving any side effects on the body due to the

strenuous activity undergone by the subject.

10. COMPONENTS OF COOLING DOWN

The two components are slow rhythmic, continuous,

jogging or running and stretching.

A. SLOW, RHYTHMIC, CONTINUOUS JOGGING OR RUNNING

After finishing strenuous physical activity one should not sit

idle or quite with a hope that he will auto magically cool down or

recover while he is at rest. The studies have proved the lactic gets

metabolized faster while the body is engaged in slow and continuous

jogging for at least 10-15 minutes of duration. Since the lactic acid is

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formed as a by product of the physical activity. It has to be removed

from the system as quickly as effectively as a possible.

B. STRETCHING

Due to Prolonged Physical activity the blood circulation becomes

faster. the oxygenated blood is being carried or supplied to the body

through arteries and the de-oxygenated blood come back to the

blood via lungs through veins and this blood is called venues blood.

When we abruptly stop the physical activity, this Venus blood does

not recede back of the heart immediately and this remains for the

longer period of time in various parts of the body or organ particularly

skeletal muscles. This phenomenon effects or impairs cardiac ability.

The best way to overcome this effect is stretching. While we

stretch the working muscles to a stage of tightness which in turn puts

more pressure on the veins there by compelling the veins blood to

move out faster from the working muscles.

11. PRINCIPLE OF STRETCHING

1. No pounding and jumping exercise should be chosen for

stretching reflex, a condition where the Muscle fibers undergo

excessive contraction, which may damage the muscle fiber. That

is the stretching exercise should be static in nature and not

dynamic.

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2. No swing of the body on the limbs should be performed while

stretching because the swing is performed mainly through the

momentum and this momentum wilnot help in any kind of

stretching effect on the muscle. The swing only may help in

stretching the ligaments.

3. specific stretching should be done for working muscles, which are

going which are going to bears maximum lad during the activity.

4. Stretching should be done after performing a through warming

up.

5. Stretching be done should minimum 15 minutes before and after

the activity.

6. Stretching should not be painful.

7. Stretching should be slow rhythmic, systematic and without any

jerk.

8. Stretching should be held for 10/30 sec. for deriving the

maximum benefit out of it.

9. Stretching should not lead to stress on joints and ligaments.

10. Stretching session should be done minimum twice in day.

11. Stretching can be performed at any time.

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IIISUMMARY

Wrestling is known to be the most toughest sport. It put lot of

physiological and physiological stress on wrestlers. It is true that

more rigorous activity require better warm-up because warm-up is

considered the rehearsal of your main activity. Therefore, to meet

the higher and greater demand of our sport wrestling, we need an

optimum warm-up to exploit our potential fully. Warm-up makes our

systems of the body ready to carry out the forth coming work such as

wrestling. It is also true that the importance of warm-up is not only in

competition but also during training but one should know that we

need different type of warm-up during competition. We are also

convinced that climate, sex and age of wrestler effect the total

duration of warm-up. The optimum duration of warm-up is a key of

effective warm-up. Therefore, one should not get tired while doing

long warm-up, is also, harmful. The structure of warm-up should

include simple cyclic movements to raise temp. and followed by

stretching of major muscle groups and rehearsal of wrestling

movements. In the end it may be concluded that warm-up, of course,

enhance our performance if it is done systematically. Further it may

be stated that this project will certainly give information about the

proper warm-up and its additional benefits.

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REFERENCES

Asmussen, E.and O. Boje. (1945) Body temperature and capcity for

work. Acta Physiol. Scand. 10: 1-22

Astrand, P. and K. Rodahi. (1986) strenuous exercise. Med. Sci.

Sports Exercise 7: 146-149

Davis N. camaiore, Keneth G. Tillman, (1980) Teaching and

coaching wrestling.

Keith (1968) complete guide to championship wrestling: Illustrated

coaching method and technique.

Harfool, Dr. “Modern Wrestling in Wrestling”

James G. Hay; (1985) Third edition, the biomechanics of sports

technique.

John P. Dratz Manly Johnson and Terry MC Cann. (1966) winning

wrestling, new jersey prentice – Hall, INC.

Keith Art, (1968) “complete Guide to championship Wrestling:

Illustrated Coaching methods and Techniques”

Petrov Rajko Prof. “Free style and Greeco Roman Wrestling”

Safaran, M.R., Garett; W.E., Seaber, A.V., Glisson, R.R. and B.M.

Ribbeck.

Singh Hardayal Dr., Ph. D, (1991) “Science of Sports Training”

The role of warm up in muscular injury prevention: 1988 123-127.

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