Sports TrainingSports Training

Benefits of Sports TrainingBenefits of Sports Training

Benefits of running/joggingBenefits of running/joggingReduction in Reduction in premature deathspremature deaths

Reduce risk of dying Reduce risk of dying of ______________of ______________

Reduces high BPReduces high BP

Lowers risk of Lowers risk of developing high BPdeveloping high BP

Auburn Physical Education Instructor, Brian Campbell

Helps reduce high Helps reduce high ____________________________ & & chance of developing it.chance of developing it.

Reduces risk of Reduces risk of developing colon & developing colon & breast cancerbreast cancer

Reduces risk of Reduces risk of developing diabetesdeveloping diabetes

Reduces or maintains Reduces or maintains body weight/fat.body weight/fat.

Auburn Physical Education Instructor, Brian Campbell

Builds and Builds and maintains healthy maintains healthy muscles, bones muscles, bones and __________.and __________.

Enhance physical, Enhance physical, sport performance.sport performance.

Auburn Physical Education Instructor, Brian Campbell

Finding your target heart rate zones:1. First find your resting heart rate by locating your radial artery in your wrist and count how many times you feel the pulse in 10 seconds and then multiply that number by 6. (E.g. 7 beats in 10 seconds: 7 x 6 = 42, so the resting heart rate would be 42 beats per minute)

2. Then find your predicted maximum heart rate by subtracting your age from 220. (220 – Age = Predicted Max. Heart Rate)

3. Next, to find you’re heart rate reserve, you subtract your resting heart rate from your predicted maximum heart rate. (PMHR – RHR = Heart Rate Reserve)

4. Then, Heart Rate Reserve x 0.5.

5. Add that number to your resting heart rate.THIS GIVES YOU THE LOW TARGET HEART RATE ZONE

TO GET HIGH TARGET HEART RATE ZONE:(Heart Rate Reserve x 0.85) + Resting Heart Rate

WHEN EXERCISING, YOU NEED TO HAVE YOUR HEART RATE IN THIS TARGET HEART RATE ZONE FOR ____________________________ IN ORDER TO GET ANY CARDIOVASCULAR BENEFIT. AND THAT NEEDS TO BE DONE AT LEAST 3 TIMES PER WEEK.

Benefits of weight liftingBenefits of weight liftingIncreased metabolic Increased metabolic raterateIncreases, restores Increases, restores ____________________________Increased lean Increased lean muscle mass, muscle mass, muscle strength, muscle strength, power, endurance.power, endurance.Reduces risk of Reduces risk of injury.injury.

www.longfellowclubs.com

Improved ________, Improved ________, flexibility, mobility, flexibility, mobility, stabilitystability

Aids rehabilitation, Aids rehabilitation, recoveryrecovery

Feel & look betterFeel & look better

Helps age gracefullyHelps age gracefully

www.longfellowclubs.com

Psychological Benefits of Sports Psychological Benefits of Sports TrainingTraining

Improves Psychological well-beingImproves Psychological well-being

Reduces depression, anxiety, _______.Reduces depression, anxiety, _______.

Auburn Physical Education Instructor, Brian Campbell

Negative Aspects of Sports Negative Aspects of Sports TrainingTraining

Anabolic SteroidsAnabolic SteroidsThe use of performance enhancing drugs has become a more serious topic in many sports. From the Tour de France to professional baseball, we hear more about the use in pro sports, but it is common in adolescents, also.______________ ______________ – are synthetic versions of the primary male sex hormone, testosterone

Anabolic SteroidsAnabolic SteroidsOral & injectible forms availableOral & injectible forms available

Steroid use is illegal- violation Steroid use is illegal- violation of state and federal lawsof state and federal laws

Virtually all organizations Virtually all organizations overseeing athletic overseeing athletic competitions oppose steroidscompetitions oppose steroidsPhysical concerns include liver Physical concerns include liver and heart disease and and heart disease and ____________________________

Example:

Based on prevalence rates from the 1995 Youth Risk and Behavior Surveillance System, the survey given showed that kids in grades 9-12 in public and private schools had ____________________________ and 2.4% of girls reporting that they had used steroids at least once. This is 375.000 males and 175,000 female adolescents.

Based on information from the American College of Sports Medicine, steroid users are more likely to be:~ male~ ____________________________ athletes~ athletes involved in more physical sports, like wrestling, football, weightlifters, and bodybuilders

The effects of race, age, grade level and gender on steroid use are not fully understood.American College of Sports Medicine, “Anabolic Steroids”, 1999, www.acsm.org

Bad Nutrition and Training HabitsBad Nutrition and Training HabitsPeople often diet in an unhealthy manner to supplement an already unhealthy workout program.

~ eating or drinking in unhealthy ways to make a weight class

~ the use of ____________________________

~ altering caloric intake in a manner that is too far above or below what your body needs to function properly

~ the use of ____________________________ (speed), such as amphetamines, cocaine, caffeine, ephedrine (nasal decongestants), and other metabolic enhancers available at gas stations and health food stores

Unhealthy diets often come hand in hand with unhealthy workout programs. Most athletes consider the aches and pains just part of the game, while non-athletes would consider the same aches and pains an injury.-Some of the problems associated with unhealthy training habits are:~ ______________________________________

~ tears in muscle, ligaments and tendons, and cartilage~ joint injuries

-Some of these injuries can be associated with chronic repetitive movements, such as pitching a baseball, or many swings involved in racquet sports.-Many athletes will resort to pain killers, muscle relaxers and anti-inflamatories to ease the pain and allow them to continue training and competing.-Athletic training and Sports Medicine/American Academy of Orthopedic Surgeons Pt. 11 – Special Medical Considerations , ch. 49 pg. 523

Different MethodsDifferent Methods

There are many types of sports training There are many types of sports training methods practiced through-out the world methods practiced through-out the world today. Three of the main types:today. Three of the main types:

– Weight TrainingWeight Training– Speed TrainingSpeed Training– Flexibility trainingFlexibility training

Do’s and Don’tsDo’s and Don’tsIn any Sports training exercise you always In any Sports training exercise you always want to remember a few things. want to remember a few things. 1.Don’t 1.Don’t ____________________________2. Always warm up and cool down.2. Always warm up and cool down.3. Always stretch3. Always stretch4. if you feel pain stop 4. if you feel pain stop 5. Always keep yourself hydrated. 5. Always keep yourself hydrated.

Weight TrainingWeight TrainingProbably the most well known of the sports training exercises.Used by almost every collegiate and professional sports in the world.Increases strength and ________________________________________ for athletes trying to get stronger.

There are many different types of weight training exercises that focus on totally different parts of the body: Chest, shoulders, back, arms, legs and even neck are some of the most common areas that are concentrated on during weight training.

While weight training there are many things that you need to remember.

Know your own strength, don’t just jump into a workout plan with too much strain on your body, this could result in injury.

Even though you need a consistent work out plan there is still a need for a ____________________________ in the kind of exercises you do each day. Don’t work out the same muscles every day.

Depending on the kind of sport you are training for stick to the basic lifts: bench, dead lifts, squats, military presses, and bicep curls.

Have healthy eating and sleeping habits, your body cannot work to its potential without sufficient rest and nutrition.

Last but not least allow for ________________________________________________ time. This is one of the most important factors to a successful weight training plan.

All of those came from www.bodybuilding.com and

www.clubs.psu.edu/FitnessPrograms?d&ds.htm

Speed TrainingSpeed Training

Speed Training is used by athletes whose job it is to achieve their maximum speed potential.

Speed training is influenced by four main things:

- ______________________________________

-Strength -Endurance-Technique

Speed TrainingSpeed Training

Achieving your top speed is reached by routine practice of your technique.

You must perfect your technique in order to achieve your potential.

Perfection of technique is reached by practice of your technique at slower speeds until achived, then moving up to higher speeds.

Warm up is one of the most important factors in Speed Training.

Warming up is the key to get proper stride lengths, frequency, and flexibility.

Speed Training Perfection is achieved through the following:

1. The ability to maintain flexibility all year .2. Technique must be learned/perfected at slower speeds

before moving up to faster speeds.3. To achieve faster speed the muscle fibers in the leg

must twitch faster, and the Brain and Nervous System must learn to tell the legs to move faster as well. This is done by “high velocity workouts for brief intervals.”

www.40yarddashtraining.com

Flexibility TrainingFlexibility TrainingOne of the most important/ most overlooked areas in a proper sports training program.

All pro athletes start and finish training sessions by doing flexibility exercises.

Not only helps out in performance, but it also helps ______________________________________________ and lower back pain.

Flexibility TrainingFlexibility TrainingBy the ____________________________ of muscle tissues, flexibility training reduces the amount of strain that the muscles encounter in a vigorous work-out.

“Stretching increases tissue temperature, blood supply, nutrient transport to tissue and synovial fluid within the joint capsule.” These lead to healthier joints, which in turn leads to a healthier and more flexible body.

There are 3 Main types of Flexibility:1. Dynamic FlexibilityThe ability to perform dynamic movements in all

directions within the joint. Ex:2. _____________________ This is the “ability to stretch an antagonist muscle

using only the tension in the antagonist muscle.Ex:

www.sport-fitness-advisor.com/flexibilitytraining.htm

3. Static Passive Flexibility Is the ability to stretch using your body weight or

any other force to apply pressure to the muscle.Ex:Flexibility training is one of the most important types of

training for its ability keep athletes from getting hurt because of the plasticity it brings to a work-out.

www.sport-fitness-advisor.com/flexibilitytraining.htm