Slide 1Coaching Philosophy PaperObjectivesSlide 4Chapter 13Muscles__________Slide 8EnergyControlFitness and physical trainingSlide 12___________________Components of Physical Fitness(get into more)Energy fitness_________________Slide 17Coach’s role in physical trainingKnow Sport Physiology and Training MethodsDetermine the Physical Demands of your SportStrength vs PowerAssess the fitness of your athleteDesign a physical training programEducate Athletes About the Training ProgramConduct the Training ProgramTraining PrinciplesShould we use this as training?Problems with CrossfitAssignmentVideoFeedbackTraining for fitness- New chapterSlide 33Energy and Energy FitnessEnergy systems_Phosphagen System_Slide 37_Anaerobic system____Aerobic Energy System__Slide 40Slide 41__Lactic Acid____RecapMuscle fibersMuscle fibersEnergy demands of sportMeasuring FitnessBody CompositionSkinfold testBioelectrical impedanceSlide 51Muscle fiber typeAerobic FitnessAnaerobicTraining pyramidTypes of trainingSlide 57Part 1VideoCharacter EducationCHAPTERS 13 AND 14Principles of Physical TrainingTraining basicsTraining for energy fitnessCoaching Philosophy PaperObjectives•Page 40-43 in Coaching Principles Workbook•Why did the fish have a bad report card?•How do pigs talk?Chapter 13•Athletes come in all shapes and sizesMuscles•640 muscles make up to 30 to 40 percent of your body weight•Can have endurance (46,001 in a day)•25 piano keys in a second•What does an athlete look like?•Go more in depth next chapter•Top marathon runners: 4:40__________•Your blood is fuel (say what)•Carries oxygen and nutrients to your muscles•Heart can beat low as 28 to 40 beats per minute(70 average)•average resting heart rate is 66 to 72 beats per minute•15% of blood goes to our muscles 80 to 85 percent during strenuous exerciseEnergy•Food that is converted into chemical energy in our digestive system (chapter 16)Control•The brain and nervous system•Motor program in chapter 10•Plan is sent to the motor center in cerebellum where feedback from the body about movements in progress is taken into account to create a final motor program•2nd natureFitness and physical training•Varies among sport weightlifter, shooter, runner•Physical fitness is the state the body is in at the time•Practicing technical and tactical skills one can improve physical fitness or with physical training•What are the benefits fitness and physical training?___________________•___________________•Less fatigue•Quicker recovery•Less muscle soreness•Quicker recovery from injury•Ect……..Components of Physical Fitness(get into more)•Different activities require different fitness levels•Energy fitness•Muscular fitness•Will get into them moreEnergy fitness•Anaerobic system- for immediate movement•Aerobic system- longer duration•Takes a few minutes for the aerobic system to kick in_________________•Muscular fitness- ability to meet the demands of sport with optimal strength (225 test) (185 test)•Muscular strength- maximum amount of force to generate in a single effort (1 max bench)•Muscular endurance-the ability of a muscle to continually contrast or sustain a contraction involving less than maximal force (YMCA bench press test)•Speed-ability to move body parts quickly (40 yard dash)•Should try to be well rounded•Muscular power- ability to exert muscular strength quickly•Flexibility- is the range of motion•Balance-ability to maintain balance or certain posture without falling, static vs dynamic•Agility- stop/ start/change speed•Quickness-reaction time part of the movementCoach’s role in physical training•Even if you do not conduct weight training secessions you should know the information as it will help plan practices and determine strenuous activities within sport •Most of the time you will not have a strength coach•Athletes will come to you with questions (be knowledgeable)•Assess fitness level of athlete (out of shape in 4th quarter)•Educate•Go more in depthKnow Sport Physiology and Training Methods•____________________•Have an ethical legal dilemma•The more you know the better architect you can be for rest, hydration, nutrition, training•Educate them!•Doritos?Determine the Physical Demands of your SportStrength vs Power•Strength-Strength is the ability of your nervous and muscular systems to produce enough internal force in your connective tissues and muscles to move an external force, such as weight or your body against gravity.•_Power=Speed+strength___ •Example: Benching a heavy weightAssess the fitness of your athlete•Can identify individual difference, predict performance potential, allows athlete to progress as they train•Can check for: weight/ height•Fitness levels (overall, speed, power, endurance strength)•Speed (40 yard dash)•Endurance (max rep test)•Power (clean)•Strength (1 rep max)•Design a physical training program•__Choice of exercise_•Order of exercise•Intensity of exercise•_Volume of exercise•Frequency of training•Length of rest period•Annual Training Program (for the season or year)Educate Athletes About the Training Program•Should tell them the reason why you are doing exercises•They will know how to maintain a program the rest of their life•Let them know what they are doing correct and what is not•Start lighterConduct the Training Program•May vary by group in your team•Think of the group size•Can group them by fitness levels (may need role models)•Let them become responsible for their own trainingTraining Principles•Specificity- duplicate similar movements•Overload- Can do this intensity or duration•Progression-do not overload too quickly•Diminishing returns principle- not continue to get returns at the same rate•Variation principle- training cycles/ switch exercise•Reversibility principle- use it or lose it•Individual difference- everyone is different•Moderation- Train don’t strainShould we use this as training?•http://www.youtube.com/watch?v=qDR_yTik_xo•Happy GilmoreProblems with Crossfit•37 CrossFit participants and found that 51 percent had experienced an injury in the year prior – from minor sprains to muscle tears to broken fingers. Of those, 10 to 15 percent warranted a trip to the hospital.•overtraining – too many reps, not enough recovery•Rhabdomyolysis- muscle tissue breaks down to the point that it poisons the