Expand Your

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Expand Your
Strength
Flexibility
Endurance
ABILITY
Training For Sports
Corey Rumley 9th Grade
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What is Sport?
Websters Dictionary defines sport (n.)- a
specific diversion usually involving physical
exercise and having a set form and body of rules.
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• Sports have been played by people of different
  genders, ethnicities and social class

• Sports have been a part of the human culture
  since the ancient Greek Olympics

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• Over the years, successful athletes in sport
  began to train their bodies for competition

• They have done this through strength, flexibility
  and endurance training to enhance their
  abilities.

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What
Is
Strength
Training?
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Strength Training

• Strength involves the maximal force a muscle or
  muscle group generates at a certain speed. (p.21,
  Wiksten Peters)
• Includes your muscles ability to complete a full
  range of motion (ROM) of a joint against
  resistance.

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• Building strength can be done by using different
  resistance sources
• The most popular are free weights (barbells,
  dumbbells), machines (Cybex, pulleys) and
  calisthenics (pushups, sit ups)

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• There are two types of training

• Multi-joint involves the action of two or more
  joints

• Single joint- involves the action of one joint

• Each method is used to develop the upper and
  lower body

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• An example of a multi-joint exercise is the
  military press. (Uses the shoulder and elbow
  joint)

A single joint exercise would be the arm curl.
(Uses only the elbow joint)
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Being Strong
Is Only a
Part of
Sports Training
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• You also need to have good FLEXIBILITY
• Flexibility is the ability of a joint to move
  throughout the range of motion. (How far a muscle
  can stretch)

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Flexibility

• Flexibility training can lead to improved
  performance, quicker recovery time between
  exercise sessions and injury prevention, (Wiksten
  Peters)
• The way to increase flexibility is to perform
  stretching exercises!

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Flexibility

• There are three types of stretching

1. Static
2. Dynamic
3. P N F

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• Static stretching is holding a position over a
  short period of time (15-30 seconds)
• Dynamic stretching involves bouncing as you
  stretch (not recommended)
• PNF stretching is done with a partner, includes
  contract-relax and hold-relax methods

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When performing any type of flexibility
exercise, body position, posture, and technique
of performance are critical to the success of the
exercise (Foran).
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• Having good flexibility also helps reduce injury
  to your muscles such as strains, tears, sprains
  and pulls.

Now that we have strong flexible muscles for
sports,
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How Do WE
Keep From
Getting
TIRED?
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• By doing endurance training

Whats endurance training?
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Endurance

• Refers to the cardio respiratory system (heart,
  lungs and blood vessels)
• The greatest amount of oxygen an individual
  can consume while performing physical exercise,
  (p.193, Foran)

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Endurance

• This is known as aerobic capacity
• It includes the lungs, hearts and blood vessels
  that work together to covert oxygen (O) into fuel
  (CO2) for working muscles

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How Can We Improve Our Endurance?
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• By increasing aerobic capacity through exercise
  over time
• This can be done by increasing the workload,
  intensity and frequency

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Endurance

• Work load is how much of an activity you perform
• Intensity is how hard you perform an activity
• Frequency is how often you perform an activity

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• Workload, intensity and frequency are the key to
  a successful training program for sports
• All training can be described in this manner
  (p.201, Foran)

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What Activites
Can We Do
To Develop Our
ENDURANCE?
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• Running / Jogging
• Dancing
• Cycling
• Jumping Rope
• Swimming

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When To Do Endurance Training?

• Begin during your sports off season
• Continue to work towards the pre-season
• Also continue to do endurance training during the
  competitive season

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Some of the Sports We Train For

• Football
• Soccer
• Basketball
• Baseball / Softball
• Tennis
• Golf
• Track Field

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• When we combine strength, flexibility and
  endurance to our training for sports,

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WE WILL BE
WINNERS!
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References

• Foran, Bill (2001) High Performance Sports
  Conditioning. Champaign Human Kinetics
• Peter, C. Wiksten, D. (2000) The Athletic
  Trainers Guide To Strength and Endurance
  Training. Thoroughfare, NJ Slack Incorporated