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SEE 3030 (Coaching) > Test 3 11/12 > Flashcards

Test 3 11/12 Flashcards

1
Q

4 Purposes of a fitness/conditioning program

A

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

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2
Q

10 Principles of Training for Sports Conditioning

A
  1. Readiness
  2. Individual Response
  3. Adaptation
  4. Overload
  5. Progression
  6. Specificity
  7. Variation
  8. Warm-up and Cool-down
  9. Long-term training
  10. Reversibility
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3
Q

Readiness

A

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

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4
Q

Individual Response

A 
Heredity
Maturity
Nutrition
Rest and sleep
Level of fitness
Environmental influences
Illness or injury
Motivation
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5
Q

Adaptation

A

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

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6
Q

Progression

A

FIT - Frequency, Intensity, Time

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7
Q

Frequency (FIT)

A

more sessions

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8
Q

Intensity (FIT)

A

more load

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9
Q

Time (FIT)

A

greater duration

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10
Q

Specificity

A

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

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11
Q

Variation

A 
Training programs must have this to avoid boredom, maintain interest, and improve performance
Work  vs   rest
Hard  vs  easy
Training cycles
Cross-training
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12
Q

Warm-up and Cool-down

A

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

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13
Q

Long-term Training

A

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

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14
Q

Reversibility

A

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

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15
Q

Energy Fitness

A

aerobic and anaerobic fitness

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16
Q

Muscular Fitness

A

strength, endurance, power, and other muscular concepts

ability of muscles to meet the demands of sports

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17
Q

Two kinds of stretching

A

dynamic & static

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18
Q

dynamic stretching

A

movement

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19
Q

static stretching

A

stationary

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20
Q

aerobic fitness

A

“with oxygen” - more enduring and less intense activity

ex. distance running, swimming, steps

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21
Q

anaerobic fitness

A

“without oxygen” - immediate movement and more intense exercise
sprints,

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22
Q

How to achieve anaerobic threshold

A

progressively increasing speed while decreasing

distance or duration of effort

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23
Q

7 Muscular Fitness Terms

A
  1. Strength
  2. Endurance
  3. Speed
  4. Reaction time
  5. power
  6. Flexibility
  7. Agility
24
Q

Strength

A

maximum amount of force that a muscle can generate in a single effort

25
Q

Endurance

A

ability of a muscle to repeatedly contract involving less than maximum force

26
Q

Speed

A

ability to move the body or body parts very quickly – distance divided by time

27
Q

Reaction Time

A

period from when a stimulus is perceived to the beginning of movement

28
Q

Power

A

ability to exert muscular strength quickly – combo of strength and speed

29
Q

Flexibility

A

range of motion through which body joints are able to move

30
Q

Agility

A

ability to start, stop, and change direction and speed quickly and with precision

31
Q

Factors to consider when developing a conditioning program

A 
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
32
Q

Plyometrics

A

Calisthenic-like exercises used to develop power – combo of speed and strength
Explosive or power types of movements – such as jumping

33
Q

6 Basic Nutrients

A
  1. carbohydrates
  2. protein
  3. fat
  4. vitamins
  5. minerals
  6. water
34
Q

Carbohydrates

A

provide energy for the muscles – from starches and sugars in the glycogen (pasta, rice, breads, beans) (55 – 65% diet)

35
Q

Protein

A

essential for developing new tissue and maintaining existing tissue – including muscles, red blood cells, and hair (meats) (15 – 20%)

36
Q

Fat

A

primary source of stored energy that is used when the body is resting and in long-term aerobic activity (oils, butter, meats) (25 – 30%)

37
Q

Vitamins

A

these nutrients are catalysts that regulate metabolic reactions – Vitamin A and C for immune system, Vitamin A – eyes (fruits, vegetables, pills)

38
Q

Minerals

A

these elements help form structures in the body – calcium, phosphorus, etc. (milk, dairy, fruits, vegetables)

39
Q

Water

A

essential for temperature control and carrying nutrients to cells in the body

40
Q

6 Food Groups

A
  1. Bread, cereal, rice, pasta
  2. Vegetables
  3. Fruits
  4. Meat, poultry, fish, dry beans, eggs, nuts
  5. Milk, yogurt, and cheese
  6. Fats, oils, and sweets
41
Q

4 Parts of the Sports Nutrition Program

A
  1. Stress the importance of good general nutrition and eating habits
  2. The Pre-game meal planner
  3. Keep energy levels up
  4. Keep fluid levels up
42
Q

Stress the importance of good nutrition

A

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

43
Q

Pre-game meals

A

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

44
Q

Keep Energy Level Up

A

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

45
Q

Keep Fluid Levels Up

A

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

46
Q

Drug facts that coaches should be educated on

A

Types of drugs, alcohol, and steroids
Symptoms of use
Potential consequences
Legal status

47
Q

Formal Preventative Drug Education

A

workshops, seminars, required education programs, videos, “shocker” videos, guest speakers, etc

48
Q

Informal Drug Education

A

“teachable” or “coachable” moments, other opportunities to discuss use of drugs

49
Q

Supplements and Steroids Facts

A

40 – 50% of H.S. and college athletes use supplements

10 – 15% of H.S. and college athletes use or have used steroids

50
Q

Ephedra

A

dietary supplement that has been banned and determined to be dangerous

51
Q

Creatine

A

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

52
Q

Most Common Types of Steroid Used

A

testosterone, androstenedione (andro), human growth hormones (HGH), others

53
Q

Signs of Steroid Use

A

increase in acne, lowering voices, increase in facial hair, increase in fitness and performance too rapidly, damaging of internal organs, many others

54
Q

Major Issues in Sports

A

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

55
Q

Hazing

A

is defined as the “practice of seasoned veterans intimidating, humiliating, and physically punishing younger players as a rite of passage”

SEE 3030 (Coaching) (3 decks)

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