Basketball is a world renowned sport, which is fun and inclusive. The objective is to shoot an orbicular ball, into a hoop situated several meters off the ground, in 4 consecutive 8 minute sessions. Basketball is suitable for all ages, ethnic background, and gender (Better Health Channels 2013) . However, playing the sport at a professional level generally consists of individuals who possess a taller/slimmer body physique and have exceptional ball control.
In a game of basketball a team of five players (active on the court at all times), whom all of which must excel in the following fitness components: Agility, Muscular Strength, Power, Speed and Aerobic Endurance. There are also several movements essential to succeed in basketball such as: shooting, passing, ball-handling and dribbling (Olberding 2011) (ihoops. com 2012). All of these fundamental skills are used to play basketball, at the highest level of achievement for my assessment.
This essay will address the body systems and fitness components essential to basketball and will analyse my personal success in gameplay. Aerobic capacity is imperative to a successful basketball game play merely because it is the foundation block in which all other fitness components depend (Glenn Amezdroz 2012). During gameplay there is a large amount running for long periods of time. Aerobic capacity is the keys to fitness in basketball. While a basketball player needs to be aerobically fit, running is not the only important skill.
To succeed in basketball there must be a variety of fitness components in order to improve. When we exercise we need to supply our blood with enough oxygen to cater for all muscle groups; this is the process of the respiratory system. As we inhale we take in oxygen, which is then delivered to our blood, and when we exhale carbon dioxide is ejected into the atmosphere. This exchange of gases is the respiratory system’s means of getting oxygen to the blood (The Franklin Institute 2013). Then our circulatory system takes action in moving these freshly oxygenated blood cells to the appropriate organs.
It then circulates through the body where wastes are removed, and back to the lungs for a fresh dose of oxygen. The process is then repeated (about. com 2013) . The selected fitness test we chose to determine our level of Aerobic Endurance was the Beep Test. The test is set up as two 20m shuttle runs, participants are timed as too how many times they can run across the shuttles, going back and forth between cones. All that is required for you is to reach the cone before the beep goes (Lazy Runner 2012). The classmate I was assessing: Anna Webby, received a 9. 2. This is classified as a Good score.
Anna could improve her score by monitoring/improving her fitness, by doing this she could take a 30 min jog three days a week, each time improving her speed to distance ratio. This will help Anna with her fitness during gameplay, and assist her to cover as much ground as necessary, by speeding up her aerobic endurance. A key fitness component of any success in a game of basketball is power. Power is the capability to utilise strength quickly and to produce an explosive movement. During basketball, the movement of a lay-up, this is a classic example of muscular power (Glen Amezdroz 2012).
It is a shooting strategy that is preformed when a player manually powers the basketball the ball up near the basket, and using one hand to bounce it off the backboard and into the basket. Without power, this movement would not be effective (How Cast 2010). High standards of strength and power are to be met during a game to ensure that on-court goals are met (moving effectively with the ball, shooting). The fitness tests of vertical jump and horizontal jump accurately test the individuals power compatibility.
In conducting the vertical jump my assessed classmate received 39cm, and my horizontal jump 1m90cm, scoring average and above average. These tests are relevant to Basketball in ensuring the maximisation of any players shooting, passing and jumping skills. These fitness components enable players to jump higher which is useful in intercepting and the jump-ball at the beginning of the game – and assists with improving passing and shooting distances accurately (Conner 2013). I did not achieve my personal best as it was at a decline point to my fitness standards.
To improve my results by regularly partaking in extra strength and power exercise such as aerobic exercises and weightlifting to gain muscle mass in my legs. Which will improve my power ability and therefore I can commit myself to movements such as layouts with a greater chance of success. Agility is another essential fitness component in competitive basketball. It is the ability to change quickly change direction and still retain full balance, this is important because it gives players the capacity to side-step the opposing team and ultimately reach their objective.
To be agile the player must be able to accelerate hastily as well as turn, dodge and weave. A test used to measure the agility levels of a person is the Illinois agility run, in which a chosen athlete has to run through and around set posts in the shortest time possible. (Agility Logistics 2013)I completed the test in 20seconds, this is considered good. The relevance of this test to basketball is evident in that agility allows a player to drive through the key, past their assigned player and finally narrows the probabilities of the opponent getting a clear run for the hoop.
Ways I can improve my agility levels of fitness is partaking in daily agility drills i. e. figure runs, shuttle runs and glycolytic courses. Having improved my results in agility will help me in a game of basketball with pivoting, assisting in defence and quick screening. The third key skill to any player’s success during gameplay is speed. Speed is the ability to put body parts into action swiftly and to withstand high-intensity efforts. During basketball speed is an essential; it helps defenders catch the attackers, along with assisting the offenders to outrun the defence.
During basketball the movement of sprinting is commonly partaken, although it is only necessary for short distances. The ten metre sprint test was used to determine our speed capability and reaction time. This test involves participants to stand near one of two markers positioned ten meters apart. When the whistle is blown and the promptness in which the participant can move from one cone to another is timed. I completed this test scoring 2. 25. This result rated good, this indicates that I have the ability to quickly sprint down the court in short-breaks.
Speed provides me with the ability to run down the court in fast-breaks and in due course aids my gameplay (Top End Sports 2013). I can develop faster sprint times by regularly doing interval training. This will help me to gain leg muscle mass and will enhance my current heart-rate. By improving my speed levels I will be able to more efficiently make shot-breaks and outrun the opposing players. Throughout this essay I have demonstrated four key fitness components that are essential in competitive basketball.
Speed and Power, Aerobic Endurance and Agility, these are all imperative constituents in basketball and are essential key components. My test results demonstrate of an average standard. (Wiley 2013) If I dedicate to more training and conditioning in these discussed areas, my gameplay will improve, however I am not yet physically fit to play at a top level of basketball, yet I believe the position I would be most suited to would be a small forward simply because I am not the appropriate height for other positions, and my results demonstrate that I have good speed and am quite versatile.