THY & Principles of Coaching

THY & Principles of Coaching _______________ and _____________ are the major source of energy, but ____________ can be used when carbs and fat are not available. - Answer- -Carbohydrate and Fats -Proteins 4. Design a physical training program - Answer- Six variables to consider: Choice of exercise Order Intensity Volume Frequency Length of rest 5 Ways to improve Speed - Answer- 1. Improve reaction time 2. Improve the acceleration 3. Increase stride length 4. Indrease pace or # of steps per minute 5. Improve speed edurance (Ability to maintain speed ) 5. Educate Athletes about the program - Answer- - Encourage autonomy and buy-in -Teaches a life skill: lifetime fitness 6. Conduct the training program - Answer- Anatomy of a workout (pg. 239) (benefits of warmups and cool downs) Individualize as much as possible 7 Rules for eating Right - Answer- 1. Eat a variety of foods 2. Eat a diet high in whole grains, fruits, and veggies 3. Eat a diet moderate in fat, saturated fat and cholesterol. 4.Eat a diet moderate in sugar 5.Eat a diet moderate in salt or sodium 6. Drink lots of fluids 7. Avoid alcohol ( if of age, drink in moderation)- Alcohol has little nutrients, increases dehydration and decreases energy metabolism. Aerobic Foundation - Answer- 70-84% Low intensity, long duration activities such as running, rowing, cycling, and swimming Aerobic System - Answer- - Only system that uses fat for energy - At rest, fat provides 67% of the energy for daily living; carbohydrate provides 33% -1g of fat produces 9 calories of energy Agility - Answer- - the ability to start, stop, and change speed and direction quickly and with precision. An ideal diet fro athletes consists of 20% fat, 15% protein, and 65% carbohydrates. True or False? - Answer- True Anaerobic training - Answer- 90-94% Push over the threshold to train the anaerobic energy pathway through intense, short bouts of exercise Balance - Answer- - refers to the ability to maintain a certain posture or to move without falling. Benefits of Training - Answer- -Better Performance -Less fatigue in long-duration contest - Quicker recovery after strenuous practice or competitive play - Less Muscle soreness -Greater ability to practice technical and tactical skills longer -Less susceptibility to injury - Quicker recovery from injury -Prevention of mental fatigue and improvement of concentration -Greater self- confidence in knowing that one is physically prepared Carbohydrates used as fuel by converting to glucose to produce ATP;no oxygen so lactic acid is produced; energy for 60-90 seconds - Answer- Anaerobic System Coach's Role - Answer- 1. Educate 2. Encourage 3. Involve parents 4. Special help 5. Role Modle Coach's Role in Physical Training - Answer- 1. Become knowledgeable about sport physiology 2. Determine physical demands of your sport 3. Assess fitness of your athletes 4. Design a physical training program 5.Educate your athletes about the training program 6. Conduct training program Coaching Yourself: What are the barriers? - Answer- Creatine - Answer- -Obtain through diet (meats) or supplements - Can increase muscle mass by 20% if taken in recommended doses along with resistance training -Long term effects are unknown, but 5-10 year studies have shown safety -Guidelines: Creatine monohydrate is the recommended form - be sure other substances are not included, like ephedrine - not effective for some (small %) - Similar or slightly lower effects for females - Not recommended f0r prepubescent athletes ( focus on skill development and enjoyment Creating a training program - Answer- -Speed Training - Anaerobic Training - Lactate threshold training - Aerobic Fodation Dynamic Balance - Answer- - The ability to maintain equilibrium when moving the body. Energy Fitness - Answer- - An Athlete's body needs energy to power the muscles tp meet the demands of the sport. - (Aerobic, anaerobic, cardiorespiratory, cardiovascular) Energy system for enduring and less intense activity - Answer- Aerobic Energy system for immediate movement and intense exercise - Answer- Anaerobic Flexibility - Answer- - is the range of motion through which body joints are able to move. It's determined by a combination of elasticity or suppleness of the muscles, ligaments, and tendons.