1. Whole grains-
Whole grain food such as cereal, bagels, pasta,
and bread give good, long-lasting energy to the
whole body.
As the most important food group, athletes
should eat many whole grain carbohydrates before
an event.
2. Peanut butter-
Peanut butter is a good source of protein
and essential fats, and it's easy
to carry and eat on the go. Other protein sources
will work as well, such as lean meat or dairy...
The important thing is to get adequate protein
before and after a work out.
Protein helps the body in maintaining aerobic
metabolism instead of anaerobic metabolism,
which prevents the body from taking protein from
lean tissue. Adequate protein speeds recovery
and helps in actual performance situations.
3. Fresh fruits and Vegetables-
Fresh produce is a great way to get vitamins
and minerals that help the body function as normal.
They are usually fat-free and contain lots of
energy for the body to use during exercise.
Some fruits, such as bananas, contain potassium,
a mineral that regulates water levels in the body
and stabilizes muscle contraction. Low potassium
levels can lead to muscle cramps and fatigue, so
eating potassium-rich foods is a good idea.
However, it is important to regulate potassium
intake, because too much too quickly can lead to a
heart attack.
Athletes should take in 435 milligrams of potassium
for every hour they exercise.
While potassium does not aid in actual performance,
it speeds recovery and should be considered as one
of the most important supplements to an exercise program.
4. Calcium-Rich Foods-
Foods such as cheese, yogurt, and milk
contain necessary calcium, which creates strong
bones and protects athletes from injury.
These dairy products are also a good source of
protein, but they should be eaten well before an
event, as they take some time to process.
If the body does not tolerate dairy well,
supplements should be included to ensure that
athletes receive the recommended daily intake of
1000 milligrams.
As an example, a cup of skim milk provides
about 300 milligrams of calcium.
5. Fiber-Rich Foods-
Fiber is the nutritional component that keeps
athletes full and regulates the digestive tract.
Many of the foods already mentioned include fiber,
but it is important for coaches to know which foods
help athletes regulate fiber levels.
Examples of fiber-rich foods include whole grains,
apples, berries, almonds, and legumes. A simple way to
determine the necessary amount of fiber is to add
5 to the athlete's age. For example, a 10-year-old
athlete needs about 15 grams of fiber daily.
After the age of 15, athletes need 20-25 grams of
fiber a day.
Saturday, February 28, 2009
Friday, February 27, 2009
T-Shirt & Hoodie Ideas
Hi guys!
The other T-shirt idea I have is through UberPrints.com so if you leave a comment with your e-mail address (or if I have your e-mail address just write that you would like to see it and I will e-mail it to you). If you want to design your own shirt or hoodie (keep the cost around $7 per shirt for t-shirts & $28 for the hoodies), then send it to me and I will post it here. I have done them through customink.com and UberPrints.com
If you have a different idea for a slogan or quote let me know!
Thanks for your input.
The other T-shirt idea I have is through UberPrints.com so if you leave a comment with your e-mail address (or if I have your e-mail address just write that you would like to see it and I will e-mail it to you). If you want to design your own shirt or hoodie (keep the cost around $7 per shirt for t-shirts & $28 for the hoodies), then send it to me and I will post it here. I have done them through customink.com and UberPrints.com
If you have a different idea for a slogan or quote let me know!
Thanks for your input.
Wednesday, February 25, 2009
Fitness Assessments
Crunch Test
The athlete will lay down on the ground. The knees should be bent and the feet flat on the fall. With the arms crossed over the chest, the athlete will "crunch" causing his or her shoulders to be lifted off the ground about 6 inches. This is a crunch test, not a sit-up test. Therefore, the athlete should not rise all the way up to his or her legs. The athlete will see how many crunches he or she can do in ONE MINUTE.
Push-up Test
The athlete will get into proper push-up position. Arms should be wide (the upper and lower arm should make a 90 degree angle when the body is lowered). The body should create a straight line from head, neck, shoulders, lower back, and legs. The athlete will lower his or her body down so that only a fist could fit in the space between the chin and the floor. The athlete will see how many continuous push-ups he or she can do. This is not a timed test. The test is over when the athlete breaks form or is no longer able to do a push-up. Pausing and resting is not allowed.
Wall Squat Test
With a flat wall, the athlete will crouch down with his or her back against the wall – and the knees will be at a 90 degree angle (some leeway can be given if an athlete has knee problems). The hips to upper body should also be at a 90 degree angle.
This drill starts when the athlete lifts his or her foot 2 inches off the ground. Coaches will time the athlete from the time the foot is lifted until it is dropped back to the ground or the athlete loses his or her balance.
Do this test twice, once with lifting each leg.
Wall Toss Test
This test can be done on a flat wall and run for 30 seconds at a time. The athlete will start with the ball in his or her right hand and be standing about 6 feet from the wall. To start the drill, the athlete will toss the ball underhand against the wall and catch with the opposite hand. This is repeated for the entire 30 seconds. The number of successful catches will be recorded.
Standing Long Jump
One a gym surface, the athlete will begin with a standing start. They will then crouch down and leap forward and land on two feet. The distance is measured from where they land and where ever he or she touched down first.
Harvard Step Test
With a standard gym bench, the athlete will start on the ground facing the bench. When the coach says begin, the athlete must step up and then down on the bench once every two seconds. The athlete does this for 5 minutes. At the end of five minutes, they take their heart rate (beats per minute= number of beats in 15 seconds x 4) after one minute, then again after two minutes, and finally after three minutes.
Add the three numbers together and then divide it into 30,000 (so 30,000 divided by bpm1+bpm2+bpm3) to get the ‘point’ value of the Harvard Step Test.
Cooper VO2 Max Test
This test is widely used to determine the aerobic level of participants. It is a very simple test to determine the cardiovascular strength of an athlete. It is also a simple test to administer. On a 400m track (or marked course if no track is available) athletes must walk or run for 12 minutes. The athlete will record his or her overall distance.
30 Meter Sprint
Find an area (the track or a gym) where the athlete can run without impediment for a full 30m.
Each athlete starts from blocks, or from a crouch position and is timed from his or her first movement forward. Each athlete should take the test 3 times, with full rest in between each of them. Take the median time of the 3 runs in order to come up with a marked test time.
Stride Frequency Test
In a 60m length, the coach should mark off a 30 m section from the 20m to 50m mark. In this area, the coach will time the athlete and with an assistant, count the number of strides in that time to come up with an overall strides per second tally.
For example if a runner has 8 strides over a 30m section and completes it within 2.5 seconds, that means they have a strides per second rate of 3.2 strides per second.
Vertical Jump
Athletes should stand next to a flat wall with their right arm extended, while staying flat-footed. This is the first marking point. With an assistant on a step ladder they need to be prepared to measure the height of the standing vertical jump. This is the second marking point. Use can use chalk on the jumpers finger tips to measure where the height of the jump was reached.
Measure the distance between the two markings and you have the vertical jump height.
Chin up Test
Using a chin up bar in a school or recreation center gymnasium, the athlete must grip the bar from an underhand position and start the drill with their chin level with the bar in an upright position.
The coach will then record how many times the athlete can drop into a full arm extension and then bring themselves back up to the chin-level position.
The athlete will lay down on the ground. The knees should be bent and the feet flat on the fall. With the arms crossed over the chest, the athlete will "crunch" causing his or her shoulders to be lifted off the ground about 6 inches. This is a crunch test, not a sit-up test. Therefore, the athlete should not rise all the way up to his or her legs. The athlete will see how many crunches he or she can do in ONE MINUTE.
Push-up Test
The athlete will get into proper push-up position. Arms should be wide (the upper and lower arm should make a 90 degree angle when the body is lowered). The body should create a straight line from head, neck, shoulders, lower back, and legs. The athlete will lower his or her body down so that only a fist could fit in the space between the chin and the floor. The athlete will see how many continuous push-ups he or she can do. This is not a timed test. The test is over when the athlete breaks form or is no longer able to do a push-up. Pausing and resting is not allowed.
Wall Squat Test
With a flat wall, the athlete will crouch down with his or her back against the wall – and the knees will be at a 90 degree angle (some leeway can be given if an athlete has knee problems). The hips to upper body should also be at a 90 degree angle.
This drill starts when the athlete lifts his or her foot 2 inches off the ground. Coaches will time the athlete from the time the foot is lifted until it is dropped back to the ground or the athlete loses his or her balance.
Do this test twice, once with lifting each leg.
Wall Toss Test
This test can be done on a flat wall and run for 30 seconds at a time. The athlete will start with the ball in his or her right hand and be standing about 6 feet from the wall. To start the drill, the athlete will toss the ball underhand against the wall and catch with the opposite hand. This is repeated for the entire 30 seconds. The number of successful catches will be recorded.
Standing Long Jump
One a gym surface, the athlete will begin with a standing start. They will then crouch down and leap forward and land on two feet. The distance is measured from where they land and where ever he or she touched down first.
Harvard Step Test
With a standard gym bench, the athlete will start on the ground facing the bench. When the coach says begin, the athlete must step up and then down on the bench once every two seconds. The athlete does this for 5 minutes. At the end of five minutes, they take their heart rate (beats per minute= number of beats in 15 seconds x 4) after one minute, then again after two minutes, and finally after three minutes.
Add the three numbers together and then divide it into 30,000 (so 30,000 divided by bpm1+bpm2+bpm3) to get the ‘point’ value of the Harvard Step Test.
Cooper VO2 Max Test
This test is widely used to determine the aerobic level of participants. It is a very simple test to determine the cardiovascular strength of an athlete. It is also a simple test to administer. On a 400m track (or marked course if no track is available) athletes must walk or run for 12 minutes. The athlete will record his or her overall distance.
30 Meter Sprint
Find an area (the track or a gym) where the athlete can run without impediment for a full 30m.
Each athlete starts from blocks, or from a crouch position and is timed from his or her first movement forward. Each athlete should take the test 3 times, with full rest in between each of them. Take the median time of the 3 runs in order to come up with a marked test time.
Stride Frequency Test
In a 60m length, the coach should mark off a 30 m section from the 20m to 50m mark. In this area, the coach will time the athlete and with an assistant, count the number of strides in that time to come up with an overall strides per second tally.
For example if a runner has 8 strides over a 30m section and completes it within 2.5 seconds, that means they have a strides per second rate of 3.2 strides per second.
Vertical Jump
Athletes should stand next to a flat wall with their right arm extended, while staying flat-footed. This is the first marking point. With an assistant on a step ladder they need to be prepared to measure the height of the standing vertical jump. This is the second marking point. Use can use chalk on the jumpers finger tips to measure where the height of the jump was reached.
Measure the distance between the two markings and you have the vertical jump height.
Chin up Test
Using a chin up bar in a school or recreation center gymnasium, the athlete must grip the bar from an underhand position and start the drill with their chin level with the bar in an upright position.
The coach will then record how many times the athlete can drop into a full arm extension and then bring themselves back up to the chin-level position.
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