Test 3 11/12

Question 1

4 Purposes of a fitness/conditioning program

Answer 1

Improve general fitness and conditioning
Improve energy fitness – aerobic and anaerobic
Improve muscular fitness – strength, endurance, power, agility, etc.
Must improve conditioning/fitness in order to improve overall performance in the specific sport

Question 2

10 Principles of Training for Sports Conditioning

Answer 2

1. Readiness
2. Individual Response
3. Adaptation
4. Overload
5. Progression
6. Specificity
7. Variation
8. Warm-up and Cool-down
9. Long-term training
10. Reversibility

Question 3

Readiness

Answer 3

The value of training depends on the physiological readiness of individual athletes
Comes with Maturity
Training with young athletes should focus on skill development and fun
More technical and physiological training can be used with older and more developed athletes

Question 4

Individual Response

Answer 4

Heredity
Maturity
Nutrition
Rest and sleep
Level of fitness
Environmental influences
Illness or injury
Motivation

Question 5

Adaptation

Answer 5

Training should induce subtle, progressive changes as the body adapts to added demands
To include:
- improved respiration, heart function,
circulation, and blood volume
- Improved muscular endurance, strength, and
power
- Tougher bones, ligaments, tendons, and
connective tissue

Question 6

Progression

Answer 6

FIT - Frequency, Intensity, Time

Question 7

Frequency (FIT)

Answer 7

more sessions

Question 8

Intensity (FIT)

Answer 8

more load

Question 9

Time (FIT)

Answer 9

greater duration

Question 10

Specificity

Answer 10

Exercise and training must be specific
Specific training brings specific results
Specific training should be done to specific muscles that will be used for a particular sport
However, that does not mean that you should avoid training opposite or adjacent muscles

Question 11

Variation

Answer 11

Training programs must have this to avoid boredom, maintain interest, and improve performance
Work  vs   rest
Hard  vs  easy
Training cycles
Cross-training

Question 12

Warm-up and Cool-down

Answer 12

Warm-up:
Increase body temperature, increase respiration and heart rate, and guard against muscle and tendon strains
Should consist of stretching, calisthenics, and sport specific activities
Cool-down:
Just as important as the warm-up
Not good to just abruptly end practice or a workout

Question 13

Long-term Training

Answer 13

allows for gradual progress, growth and development, skills acquisition,, and fuller understanding of the sport
Don’t rush the process
Too much training too soon may lead to mental and physical burnout

Question 14

Reversibility

Answer 14

Most training adaptations are all too easily reversible
It usually takes longer to gain endurance than to lose it
Coaches need to understand this to provide their athletes with off-season and in-season maintenance programs

Question 15

Energy Fitness

Answer 15

aerobic and anaerobic fitness

Question 16

Muscular Fitness

Answer 16

strength, endurance, power, and other muscular concepts

ability of muscles to meet the demands of sports

Question 17

Two kinds of stretching

Answer 17

dynamic & static

Question 18

dynamic stretching

Answer 18

movement

Question 19

static stretching

Answer 19

stationary

Question 20

aerobic fitness

Answer 20

“with oxygen” - more enduring and less intense activity

ex. distance running, swimming, steps

Question 21

anaerobic fitness

Answer 21

“without oxygen” - immediate movement and more intense exercise
sprints,

Question 22

How to achieve anaerobic threshold

Answer 22

progressively increasing speed while decreasing

distance or duration of effort

Question 23

7 Muscular Fitness Terms

Answer 23

1. Strength
2. Endurance
3. Speed
4. Reaction time
5. power
6. Flexibility
7. Agility

Question 24

Strength

Answer 24

maximum amount of force that a muscle can generate in a single effort

Question 25

Endurance

Answer 25

ability of a muscle to repeatedly contract involving less than maximum force

Question 26

Speed

Answer 26

ability to move the body or body parts very quickly – distance divided by time

Question 27

Reaction Time

Answer 27

period from when a stimulus is perceived to the beginning of movement

Question 28

Power

Answer 28

ability to exert muscular strength quickly – combo of strength and speed

Question 29

Flexibility

Answer 29

range of motion through which body joints are able to move

Question 30

Agility

Answer 30

ability to start, stop, and change direction and speed quickly and with precision

Question 31

Factors to consider when developing a conditioning program

Answer 31

``` Types of training Testing Age and training age of the participants Injuries Positions of the athletes in particular sports Length of the program – weeks, months, pre-season, in-season, off-season, etc. Hours per day Days per week Exercises/activities Intensity Rest ```

Question 32

Plyometrics

Answer 32

Calisthenic-like exercises used to develop power – combo of speed and strength Explosive or power types of movements – such as jumping

Question 33

6 Basic Nutrients

Answer 33

1. carbohydrates 2. protein 3. fat 4. vitamins 5. minerals 6. water

Question 34

Carbohydrates

Answer 34

provide energy for the muscles – from starches and sugars in the glycogen (pasta, rice, breads, beans) (55 – 65% diet)

Question 35

Protein

Answer 35

essential for developing new tissue and maintaining existing tissue – including muscles, red blood cells, and hair (meats) (15 – 20%)

Question 36

Fat

Answer 36

primary source of stored energy that is used when the body is resting and in long-term aerobic activity (oils, butter, meats) (25 – 30%)

Question 37

Vitamins

Answer 37

these nutrients are catalysts that regulate metabolic reactions – Vitamin A and C for immune system, Vitamin A – eyes (fruits, vegetables, pills)

Question 38

Minerals

Answer 38

these elements help form structures in the body – calcium, phosphorus, etc. (milk, dairy, fruits, vegetables)

Question 39

Water

Answer 39

essential for temperature control and carrying nutrients to cells in the body

Question 40

6 Food Groups

Answer 40

1. Bread, cereal, rice, pasta 2. Vegetables 3. Fruits 4. Meat, poultry, fish, dry beans, eggs, nuts 5. Milk, yogurt, and cheese 6. Fats, oils, and sweets

Question 41

4 Parts of the Sports Nutrition Program

Answer 41

1. Stress the importance of good general nutrition and eating habits 2. The Pre-game meal planner 3. Keep energy levels up 4. Keep fluid levels up

Question 42

Stress the importance of good nutrition

Answer 42

Eat food from all of the food groups – fruits & vegetables, cereals & grains, fats & sugars, meats & proteins, drinks, dairy Balance of nutrients – proteins, carbohydrates, fats, vitamins, minerals, and water Good eating habits – eating 3 full meals a day (or 4 or 5 smaller meals a day), eating a good breakfast, eating at good times of the day, having good snacks

Question 43

Pre-game meals

Answer 43

Night before – pasta, foods high in carbohydrates Time - 3-4 hours in advance Allow enough time for digestion Consume meals high in starches and carbohydrates Eat moderate amounts of protein, fats, and oils Restrict sugary foods Avoid foods and drinks that contain caffeine Drink plenty of good liquids

Question 44

Keep Energy Level Up

Answer 44

Eating the right amounts of foods Eating at good times of the day – before practices, workouts, games Eating the right kinds of foods Eating power bars, and other energy types of food Use of dietary supplements

Question 45

Keep Fluid Levels Up

Answer 45

Water is a necessity – at least 8 glasses of water per day Special sports drinks like Gatorade, Powerade, etc. are good, but cannot drink too much Water, milk, chocolate milk, juices, are very important for athletes going through the growing stages

Question 46

Drug facts that coaches should be educated on

Answer 46

Types of drugs, alcohol, and steroids Symptoms of use Potential consequences Legal status

Question 47

Formal Preventative Drug Education

Answer 47

workshops, seminars, required education programs, videos, “shocker” videos, guest speakers, etc

Question 48

Informal Drug Education

Answer 48

“teachable” or “coachable” moments, other opportunities to discuss use of drugs

Question 49

Supplements and Steroids Facts

Answer 49

40 – 50% of H.S. and college athletes use supplements | 10 – 15% of H.S. and college athletes use or have used steroids

Question 50

Ephedra

Answer 50

dietary supplement that has been banned and determined to be dangerous

Question 51

Creatine

Answer 51

one of the most common strength type of supplements is a naturally produced substance in our bodies in the liver, kidneys, and pancreas - helps to increase muscle mass and power - Risks include: cramps, muscle strains, electrolyte imbalances, and stomach problems

Question 52

Most Common Types of Steroid Used

Answer 52

testosterone, androstenedione (andro), human growth hormones (HGH), others

Question 53

Signs of Steroid Use

Answer 53

increase in acne, lowering voices, increase in facial hair, increase in fitness and performance too rapidly, damaging of internal organs, many others

Question 54

Major Issues in Sports

Answer 54

Violence in youth sports Parents involvement Hazing Drugs, Alcohol, and steroids Personal rights – personal freedoms and rights Behavior/conduct by athletes, coaches, parents Sexual abuse - assaults, relationships between coaches/athletes Budget/financial issues – elimination of sports/athletic programs Gender issues/Title IX - women’s sports and equality Gambling – high school and college Academic requirements – in high school and college sports Recruiting and Eligibility requirements

Question 55

Hazing

Answer 55

is defined as the “practice of seasoned veterans intimidating, humiliating, and physically punishing younger players as a rite of passage”