Grp Sports f05 Web

8/12/2019 Grp Sports f05 Web

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Benefits of Sports Training


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Benefits of running/jogging

Reduction in

premature deathsReduce risk of dyingof ______________

Reduces high BPLowers risk ofdeveloping high BP

Auburn Physical Education Instructor, Brian Campbell


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Builds andmaintains healthymuscles, bonesand __________.

Enhance physical,sport performance.

Auburn Physical Education Instructor, Brian Campbell


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Finding your target heart rate zones:1. First find your resting heart rate by locating yourradial artery in your wrist and count how many timesyou 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 restingheart 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)


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3. Next, to find youre heart rate reserve, you subtractyour resting heart rate from your predicted maximum heartrate. (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


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WHEN EXERCISING, YOU NEED TO HAVE YOUR HEART RATEIN THIS TARGET HEART RATE ZONE FOR______________ INORDER TO GET ANY CARDIOVASCULAR BENEFIT. AND

THAT NEEDS TO BE DONE AT LEAST 3 TIMES PER WEEK.


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Benefits of weight liftingIncreased metabolic

rateIncreases, restores______________

Increased leanmuscle mass,

muscle strength,power, endurance.

Reduces risk ofinjury.

www.longfellowclubs.com


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Improved ________,flexibility, mobility,

stabilityAids rehabilitation,recovery

Feel & look better

Helps age gracefully

www.longfellowclubs.com


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Psychological Benefits of Sports

Training

Improves Psychological well-being

Reduces depression, anxiety, _______.

Auburn Physical EducationInstructor, Brian Campbell


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Negative Aspects of Sports

Training


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Anabolic SteroidsThe use of performance enhancing drugs has

become a more serious topic in many sports. Fromthe Tour de France to professional baseball, we hearmore about the use in pro sports, but it is commonin adolescents, also.

______________ are synthetic versions of the primary

male sex hormone, testosterone


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Anabolic SteroidsOral & injectible forms

availableSteroid use is illegal- violationof state and federal laws

Virtually all organizations

overseeing athleticcompetitions oppose steroids

Physical concerns include liverand heart disease and

______________


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Example:

Based on prevalence rates from the 1995 Youth

Risk and Behavior Surveillance System, thesurvey given showed that kids in grades 9-12 inpublic and private schools had ______________ and2.4% of girls reporting that they had used

steroids at least once. This is 375.000 males and175,000 female adolescents.


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Based on information from the American College ofSports Medicine, steroid users are more likely to be:~ male

~ ______________athletes~ athletes involved in more physical sports, likewrestling, 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, AnabolicSteroids, 1999, www.acsm.org
http://www.acsm.org/http://www.acsm.org/


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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 aweight class

~ the use of ______________


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~ altering caloric intake in a manner that is too far

above or below what your body needs to functionproperly

~ the use of ______________(speed), such as

amphetamines, cocaine, caffeine, ephedrine (nasaldecongestants), and other metabolic enhancersavailable at gas stations and health food stores


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Unhealthy diets often come hand in hand withunhealthy workout programs. Most athletesconsider the aches and pains just part of the game,

while non-athletes would consider the same achesand pains an injury.-Some of the problems associated with unhealthytraining habits are:

~ ___________________~ tears in muscle, ligaments and tendons, andcartilage~ joint injuries


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-Some of these injuries can be associated withchronic repetitive movements, such as pitching abaseball, or many swings involved in racquet sports.

-Many athletes will resort to pain killers, musclerelaxers and anti-inflamatories to ease the pain andallow them to continue training and competing.-Athletic training and Sports Medicine/American

Academy of Orthopedic Surgeons Pt. 11 SpecialMedical Considerations , ch. 49 pg. 523


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Different Methods

There are many types of sports trainingmethods practiced through-out the worldtoday. Three of the main types:

Weight Training

Speed Training Flexibility training


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Dos and DontsIn any Sports training exercise you always

want to remember a few things.1.Dont______________

2. Always warm up and cool down.

3. Always stretch

4. if you feel pain stop5. Always keep yourself hydrated.


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Weight Training

Probably the most well known of the sports trainingexercises.Used by almost every collegiate and professionalsports in the world.

Increases strength and ____________________ forathletes trying to get stronger.


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There are many different types of weighttraining exercises that focus on totally differentparts of the body: Chest, shoulders, back, arms,legs and even neck are some of the most

common areas that are concentrated on duringweight training.


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While weight training there are many things thatyou need to remember.

Know your own strength, dont just jump into a

workout plan with too much strain on yourbody, this could result in injury.

Even though you need a consistent work outplan there is still a need for a ______________in

the kind of exercises you do each day. Dontwork out the same muscles every day.


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S d T i i


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Speed Training

Speed Training is used by athletes whose jobit is to achieve their maximum speedpotential.

Speed training is influenced by four mainthings:

- ___________________-Strength-Endurance-Technique


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Warm up is one of the most important factors in SpeedTraining.

Warming up is the key to get proper stride lengths,

frequency, and flexibility.

Speed Training Perfection is achieved throughthe 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 isdone by high velocity workouts for brief intervals.

www.40yarddashtraining.com
http://www.40yarddashtraining.com/http://www.40yarddashtraining.com/


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Flexibility TrainingOne of the most important/ most overlooked areas

in a proper sports training program.All pro athletes start and finish training sessions bydoing flexibility exercises.

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


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Flexibility TrainingBy the ______________of muscle tissues, flexibility

training reduces the amount of strain that themuscles encounter in a vigorous work-out.

Stretching increases tissue temperature, bloodsupply, nutrient transport to tissue and synovialfluid within the joint capsule. These lead tohealthier joints, which in turn leads to a healthierand more flexible body.

Th 3 M i t f Fl ibilit


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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 muscleusing only the tension in the antagonist muscle.

Ex:

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3. Static Passive Flexibility

Is the ability to stretch using your body weight orany 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 hurtbecause of the plasticity it brings to a work-out.
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Grp Sports f05 Web