Sports Training

1. Sports Training

2. Benefits of Sports Training

3. Benefits of running/jogging • Reduction in premature deaths • Reduce risk of dying of ______________ • Reduces high BP • Lowers risk of developing high BP Auburn Physical Education Instructor, Brian Campbell

4. Helps reduce high ______________ & chance of developing it. • Reduces risk of developing colon & breast cancer • Reduces risk of developing diabetes • Reduces or maintains body weight/fat. Auburn Physical Education Instructor, Brian Campbell

5. Builds and maintains healthy muscles, bones and __________. • Enhance physical, sport performance. Auburn Physical Education Instructor, Brian Campbell

6. 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)

7. 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

8. 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.

9. Benefits of weight lifting • Increased metabolic rate • Increases, restores ______________ • Increased lean muscle mass, muscle strength, power, endurance. • Reduces risk of injury. www.longfellowclubs.com

10. Improved ________, flexibility, mobility, stability • Aids rehabilitation, recovery • Feel & look better • Helps age gracefully www.longfellowclubs.com

11. Psychological Benefits of Sports Training • Improves Psychological well-being • Reduces depression, anxiety, _______. Auburn Physical Education Instructor, Brian Campbell

12. Negative Aspects of Sports Training

13. Anabolic Steroids The 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

14. Anabolic Steroids • Oral & injectible forms available • Steroid use is illegal- violation of state and federal laws • Virtually all organizations overseeing athletic competitions oppose steroids • Physical concerns include liver and heart disease and ______________

15. 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.

16. 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

17. Bad Nutrition and Training Habits People 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 ______________

18. ~ 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

19. 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

20. -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

21. Different Methods • There are many types of sports training methods practiced through-out the world today. Three of the main types: • Weight Training • Speed Training • Flexibility training

22. Do’s and Don’ts • In any Sports training exercise you always want to remember a few things. • 1.Don’t ______________ • 2. Always warm up and cool down. • 3. Always stretch • 4. if you feel pain stop • 5. Always keep yourself hydrated.

23. Weight Training Probably 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.

24. 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.

25. 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.

26. 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

27. Speed 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

28. Speed 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.

29. 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

30. Flexibility Training One 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.

31. Flexibility Training By 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.

32. There are 3 Main types of Flexibility: 1. Dynamic Flexibility The 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

33. 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