Test 3 11/12 Flashcards
4 Purposes of a fitness/conditioning program
Improve general fitness and conditioning
Improve energy fitness – aerobic and anaerobic
Improve muscular fitness – strength, endurance, power, agility, etc.
Must improve conditioning/fitness in order to improve overall performance in the specific sport
10 Principles of Training for Sports Conditioning
- Readiness
- Individual Response
- Adaptation
- Overload
- Progression
- Specificity
- Variation
- Warm-up and Cool-down
- Long-term training
- Reversibility
Readiness
The value of training depends on the physiological readiness of individual athletes
Comes with Maturity
Training with young athletes should focus on skill development and fun
More technical and physiological training can be used with older and more developed athletes
Individual Response
Heredity Maturity Nutrition Rest and sleep Level of fitness Environmental influences Illness or injury Motivation
Adaptation
Training should induce subtle, progressive changes as the body adapts to added demands
To include:
- improved respiration, heart function,
circulation, and blood volume
- Improved muscular endurance, strength, and
power
- Tougher bones, ligaments, tendons, and
connective tissue
Progression
FIT - Frequency, Intensity, Time
Frequency (FIT)
more sessions
Intensity (FIT)
more load
Time (FIT)
greater duration
Specificity
Exercise and training must be specific
Specific training brings specific results
Specific training should be done to specific muscles that will be used for a particular sport
However, that does not mean that you should avoid training opposite or adjacent muscles
Variation
Training programs must have this to avoid boredom, maintain interest, and improve performance Work vs rest Hard vs easy Training cycles Cross-training
Warm-up and Cool-down
Warm-up:
Increase body temperature, increase respiration and heart rate, and guard against muscle and tendon strains
Should consist of stretching, calisthenics, and sport specific activities
Cool-down:
Just as important as the warm-up
Not good to just abruptly end practice or a workout
Long-term Training
allows for gradual progress, growth and development, skills acquisition,, and fuller understanding of the sport
Don’t rush the process
Too much training too soon may lead to mental and physical burnout
Reversibility
Most training adaptations are all too easily reversible
It usually takes longer to gain endurance than to lose it
Coaches need to understand this to provide their athletes with off-season and in-season maintenance programs
Energy Fitness
aerobic and anaerobic fitness
Muscular Fitness
strength, endurance, power, and other muscular concepts
ability of muscles to meet the demands of sports
Two kinds of stretching
dynamic & static
dynamic stretching
movement
static stretching
stationary
aerobic fitness
“with oxygen” - more enduring and less intense activity
ex. distance running, swimming, steps
anaerobic fitness
“without oxygen” - immediate movement and more intense exercise
sprints,
How to achieve anaerobic threshold
progressively increasing speed while decreasing
distance or duration of effort
7 Muscular Fitness Terms
- Strength
- Endurance
- Speed
- Reaction time
- power
- Flexibility
- Agility
Strength
maximum amount of force that a muscle can generate in a single effort
Endurance
ability of a muscle to repeatedly contract involving less than maximum force
Speed
ability to move the body or body parts very quickly – distance divided by time
Reaction Time
period from when a stimulus is perceived to the beginning of movement
Power
ability to exert muscular strength quickly – combo of strength and speed
Flexibility
range of motion through which body joints are able to move
Agility
ability to start, stop, and change direction and speed quickly and with precision
Factors to consider when developing a conditioning program
Types of training Testing Age and training age of the participants Injuries Positions of the athletes in particular sports Length of the program – weeks, months, pre-season, in-season, off-season, etc. Hours per day Days per week Exercises/activities Intensity Rest
Plyometrics
Calisthenic-like exercises used to develop power – combo of speed and strength
Explosive or power types of movements – such as jumping
6 Basic Nutrients
- carbohydrates
- protein
- fat
- vitamins
- minerals
- water
Carbohydrates
provide energy for the muscles – from starches and sugars in the glycogen (pasta, rice, breads, beans) (55 – 65% diet)
Protein
essential for developing new tissue and maintaining existing tissue – including muscles, red blood cells, and hair (meats) (15 – 20%)
Fat
primary source of stored energy that is used when the body is resting and in long-term aerobic activity (oils, butter, meats) (25 – 30%)
Vitamins
these nutrients are catalysts that regulate metabolic reactions – Vitamin A and C for immune system, Vitamin A – eyes (fruits, vegetables, pills)
Minerals
these elements help form structures in the body – calcium, phosphorus, etc. (milk, dairy, fruits, vegetables)
Water
essential for temperature control and carrying nutrients to cells in the body
6 Food Groups
- Bread, cereal, rice, pasta
- Vegetables
- Fruits
- Meat, poultry, fish, dry beans, eggs, nuts
- Milk, yogurt, and cheese
- Fats, oils, and sweets
4 Parts of the Sports Nutrition Program
- Stress the importance of good general nutrition and eating habits
- The Pre-game meal planner
- Keep energy levels up
- Keep fluid levels up
Stress the importance of good nutrition
Eat food from all of the food groups – fruits & vegetables, cereals & grains, fats & sugars, meats & proteins, drinks, dairy
Balance of nutrients – proteins, carbohydrates, fats, vitamins, minerals, and water
Good eating habits – eating 3 full meals a day (or 4 or 5 smaller meals a day), eating a good breakfast, eating at good times of the day, having good snacks
Pre-game meals
Night before – pasta, foods high in carbohydrates
Time - 3-4 hours in advance
Allow enough time for digestion
Consume meals high in starches and carbohydrates
Eat moderate amounts of protein, fats, and oils
Restrict sugary foods
Avoid foods and drinks that contain caffeine
Drink plenty of good liquids
Keep Energy Level Up
Eating the right amounts of foods
Eating at good times of the day – before practices, workouts, games
Eating the right kinds of foods
Eating power bars, and other energy types of food
Use of dietary supplements
Keep Fluid Levels Up
Water is a necessity – at least 8 glasses of water per day
Special sports drinks like Gatorade, Powerade, etc. are good, but cannot drink too much
Water, milk, chocolate milk, juices, are very important for athletes going through the growing stages
Drug facts that coaches should be educated on
Types of drugs, alcohol, and steroids
Symptoms of use
Potential consequences
Legal status
Formal Preventative Drug Education
workshops, seminars, required education programs, videos, “shocker” videos, guest speakers, etc
Informal Drug Education
“teachable” or “coachable” moments, other opportunities to discuss use of drugs
Supplements and Steroids Facts
40 – 50% of H.S. and college athletes use supplements
10 – 15% of H.S. and college athletes use or have used steroids
Ephedra
dietary supplement that has been banned and determined to be dangerous
Creatine
one of the most common strength type of supplements
is a naturally produced substance in our
bodies in the liver, kidneys, and pancreas
- helps to increase muscle mass and power
- Risks include: cramps, muscle strains, electrolyte
imbalances, and stomach problems
Most Common Types of Steroid Used
testosterone, androstenedione (andro), human growth hormones (HGH), others
Signs of Steroid Use
increase in acne, lowering voices, increase in facial hair, increase in fitness and performance too rapidly, damaging of internal organs, many others
Major Issues in Sports
Violence in youth sports
Parents involvement
Hazing
Drugs, Alcohol, and steroids
Personal rights – personal freedoms and rights
Behavior/conduct by athletes, coaches, parents
Sexual abuse - assaults, relationships between coaches/athletes
Budget/financial issues – elimination of sports/athletic programs
Gender issues/Title IX - women’s sports and equality
Gambling – high school and college
Academic requirements – in high school and college sports
Recruiting and Eligibility requirements
Hazing
is defined as the “practice of seasoned veterans intimidating, humiliating, and physically punishing younger players as a rite of passage”
