Sports Training
Benefits of Sports Training
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
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
Builds and
maintains healthy
muscles, bones
and __________.
Enhance physical,
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 lifting
Increased metabolic
rate
Increases, restores
______________
Increased lean
muscle mass,
muscle strength,
power, endurance.
Reduces risk of
injury.
www.longfellowclubs.com
Improved ________,
flexibility, mobility,
stability
Aids rehabilitation,
recovery
Feel & look better
Helps age gracefully
www.longfellowclubs.com
Psychological Benefits of Sports
Training
Improves Psychological well-being
Reduces depression, anxiety, _______.
Auburn Physical Education
Instructor, Brian Campbell
Negative Aspects of Sports
Training
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
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
______________
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 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
______________
~ 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 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
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.
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.
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 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 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 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.
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.
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
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