Monday, February 2, 2009
Saturday, November 22, 2008
Upstate '08
Congrats to the 2008 Regional Champion Elder Panthers! Your hard work has certainly paid off! Go get yourselves a State Title Chance!
Friday, May 30, 2008
Nike SPARQ Team Challenge
On Wednesday, May 21, 2008 the Nike SPARQ truck rolled into Elder High School to test the football team. The kids were excited to compete with each other and with other schools across the country. The top two scores included Austen Bujnoch at an 82.32 and Adam Brown at an 80.16! The overall team score was a 76.93 which puts us right in line with other scores around the Cincinnati area. The main thing is that our guys had a blast and proved to be a great team building experience.
Wednesday, April 9, 2008
GSSI: Sports Science Institute - Strength Training For Young Athletes
COACHES' CORNER
Strength Training for Young Athletes
Cameron J.R. Blimke, Ph.D.
McMaster University
1996
Increasing numbers of Americans, including children, are turning to the weight room and strength training in their pursuit of fitness. The scarcity of scientific information on strength training for children has raised a number of concerns for coaches, trainers, and parents.
STRENGTH TRAINING & STRENGTH GAINS
Some early scientific studies indicated that strength training was not effective for children prior to puberty. However, more recent experiments clearly indicate that strength-training programs can help increase strength in boys and girls, regardless of age.
STRENGTH TRAINING, BODY SIZE & COMPOSITION
Few scientific studies are available on the effects of strength training on body size and composition in boys and girls. The strength-training programs have generally resulted in small changes in body weight and fatness and have had no influence on height.
It appears that short-term (e.g., 20 weeks) strength-training programs have very little influence on body size and composition during early childhood, especially before adolescence. Whether long-term training will more significantly impact body size and composition remains to be determined.
Only a few studies have investigated the issue of strength training and muscle hypertrophy (increase in muscle size). Such training prior to and during early puberty does not appear to cause muscle hypertrophy in boys or girls.
By contrast, several studies have indicated that such training during adolescence produces significant increases in both arm and leg girths in boys implying a muscle hypertrophy effect of training. There is no information on the effects of strength training of muscle hypertrophy in adolescent girls.
STRENGTH TRAINING & PERFORMANCE
Many of the sports in which children participate demand considerable strength and power, and performance in these sports might be improved with strength training. From a logical perspective, performance could be improved through either the strength gains, changes in body size and composition, or the preventative and rehabilitative outcomes of strength training.
Unfortunately, there is no scientific proof that strength training directly causes improvement in sports performance during childhood. There is some evidence, however, that strength training may contribute to enhanced performance by reducing injury rates for contact sports and by reducing recovery time from injury.
STRENGTH TRAINING & SAFETY
Much of the concern for safety in strength training involves the potential damage to either the growth plates of long bones or toe joints and soft tissues. Such damage could cause stunted growth, acute or chronic pain, impaired motor function, and perhaps disfiguration. However, research suggests that well-supervised strength- training programs can minimize the risk of injury to growth plates, joints, and soft tissue.
STRENGTH TRAINING GUIDELINES FOR CHILDREN AND ADOLESCENTS
Undergo physical and medical check-ups before training
Use strength training as only one of a variety of sport and fitness activities
Use calisthenics to initially build muscle endurance and strength
Use a variety of training methods: calisthenics, free weights, machines
Always develop proper technique first, with low resistance
Progress from low resistance and high repetitions to higher resistance and fewer repetitions
Exercise muscles through their full range of motion
Restrict strength training exercise to three times a week
Use a circuit system approach to maximize cardiovascular fitness
Avoid emphasis on negative or eccentric exercise (e.g., lowering heavy weights)
Include warm-up before training and flexibility exercises after training
rovide constant and experienced adult supervision
Heed pain as a warning, and seek medical advice
http://www.gssiweb.com/Article_Detail.aspx?articleid=102
Strength Training for Young Athletes
Cameron J.R. Blimke, Ph.D.
McMaster University
1996
Increasing numbers of Americans, including children, are turning to the weight room and strength training in their pursuit of fitness. The scarcity of scientific information on strength training for children has raised a number of concerns for coaches, trainers, and parents.
STRENGTH TRAINING & STRENGTH GAINS
Some early scientific studies indicated that strength training was not effective for children prior to puberty. However, more recent experiments clearly indicate that strength-training programs can help increase strength in boys and girls, regardless of age.
STRENGTH TRAINING, BODY SIZE & COMPOSITION
Few scientific studies are available on the effects of strength training on body size and composition in boys and girls. The strength-training programs have generally resulted in small changes in body weight and fatness and have had no influence on height.
It appears that short-term (e.g., 20 weeks) strength-training programs have very little influence on body size and composition during early childhood, especially before adolescence. Whether long-term training will more significantly impact body size and composition remains to be determined.
Only a few studies have investigated the issue of strength training and muscle hypertrophy (increase in muscle size). Such training prior to and during early puberty does not appear to cause muscle hypertrophy in boys or girls.
By contrast, several studies have indicated that such training during adolescence produces significant increases in both arm and leg girths in boys implying a muscle hypertrophy effect of training. There is no information on the effects of strength training of muscle hypertrophy in adolescent girls.
STRENGTH TRAINING & PERFORMANCE
Many of the sports in which children participate demand considerable strength and power, and performance in these sports might be improved with strength training. From a logical perspective, performance could be improved through either the strength gains, changes in body size and composition, or the preventative and rehabilitative outcomes of strength training.
Unfortunately, there is no scientific proof that strength training directly causes improvement in sports performance during childhood. There is some evidence, however, that strength training may contribute to enhanced performance by reducing injury rates for contact sports and by reducing recovery time from injury.
STRENGTH TRAINING & SAFETY
Much of the concern for safety in strength training involves the potential damage to either the growth plates of long bones or toe joints and soft tissues. Such damage could cause stunted growth, acute or chronic pain, impaired motor function, and perhaps disfiguration. However, research suggests that well-supervised strength- training programs can minimize the risk of injury to growth plates, joints, and soft tissue.
STRENGTH TRAINING GUIDELINES FOR CHILDREN AND ADOLESCENTS
Undergo physical and medical check-ups before training
Use strength training as only one of a variety of sport and fitness activities
Use calisthenics to initially build muscle endurance and strength
Use a variety of training methods: calisthenics, free weights, machines
Always develop proper technique first, with low resistance
Progress from low resistance and high repetitions to higher resistance and fewer repetitions
Exercise muscles through their full range of motion
Restrict strength training exercise to three times a week
Use a circuit system approach to maximize cardiovascular fitness
Avoid emphasis on negative or eccentric exercise (e.g., lowering heavy weights)
Include warm-up before training and flexibility exercises after training
rovide constant and experienced adult supervision
Heed pain as a warning, and seek medical advice
http://www.gssiweb.com/Article_Detail.aspx?articleid=102
Monday, March 3, 2008
1-MINUTE BREAKFAST IDEAS FOR ATHLETES
We all know that breakfast is the most important meal of the day, athletes included. But often times excuses prevent this meal from taking place. Well athletes, no more excuses like "I sleep in too late", or "my mom doesn't make breakfast". These ideas will help you reach your fitness and performance goals.
By:Johnna Kudlac, MS, RD, LD
Ready-to-eat cereal topped with blueberries and skim milk
6- or 8-oz container of low-fat yogurt
Advocare Meal Replacement Shake
Small muffin topped with yogurt
Peanut butter on whole-wheat toast and skim milk
Small slice of cheese pizza and orange juice
Instant oatmeal with skim milk
Breakfast smoothie (skim milk, frozen fruit, and wheat germ whirled
in a blender)
Toasted whole-wheat waffle, topped with fresh fruit
½ toasted bagel with peanut butter or light cream cheese
Lean ham on a toasted English muffin and a 6-oz juice box
Fresh fruit and string cheese
Packet of instant breakfast mixed with skim milk
Cottage cheese and fruit
By:Johnna Kudlac, MS, RD, LD
Ready-to-eat cereal topped with blueberries and skim milk
6- or 8-oz container of low-fat yogurt
Advocare Meal Replacement Shake
Small muffin topped with yogurt
Peanut butter on whole-wheat toast and skim milk
Small slice of cheese pizza and orange juice
Instant oatmeal with skim milk
Breakfast smoothie (skim milk, frozen fruit, and wheat germ whirled
in a blender)
Toasted whole-wheat waffle, topped with fresh fruit
½ toasted bagel with peanut butter or light cream cheese
Lean ham on a toasted English muffin and a 6-oz juice box
Fresh fruit and string cheese
Packet of instant breakfast mixed with skim milk
Cottage cheese and fruit
Tuesday, February 26, 2008
Defensive Back Speed II
Part II
Last week, Shawntae Spencer shared his perspective with 49ers Fitness Corner about the physical characteristics a defensive back must possess to maximize performance on the playing field. This week’s column focuses on the 6 critical areas of movement which should be integrated into any defensive backs' training regimen in order to meet the demands of the position at any level.
1. Top End Speed- When a DB is defending a “go route,” it is important that he possess the ability to run with a receiver down the field no matter how fast the receiver may be. Top End Speed is developed by improving running mechanics and enhancing stride frequency and stride length. A simple but effective workout is executing a speed ladder. I.e. 10 yard dash, 20 yard dash, 30 yard dash, 40 yard dash each at full effort with full recovery (2-4 minutes) between each sprint.
2. Acceleration- A DB who possesses the ability to generate quick leg turnover within a 10 yard area poses a challenge to a receiver as they try and get in and out of their breaks. One of my favorite drills for improving starting and acceleration ability is learning how to execute a Two Point start. Start in athletic stance, maintaining a positive shin angle while keeping the abs tight. Load the gastrocsloeus complex by pressing the heel toward the ground, while simultaneously extending the hips forward and projecting the center of mass. Explosively punch one knee forward, keeping the toe cocked toward the shin and the opposite side arm backward. Concentrate on pushing the foot back into the ground while maintaining a power line position.
3. Deceleration is the ability to suddenly stop or slow down while being in control. A defensive back has to be able to stop on a dime as a receiver is getting into and out of their breaks while attempting to gain separation. Did you know most lower extremity injuries occur when suddenly stopping? The key to decelerating is learning how to absorb force by sinking the hips while keeping the body in an athletic position.
4. Reacceleration occurs after a DB suddenly stops. Once a DB stops, their ability to explosively accelerate forward again can be the difference of making a play or not. Most players have a tendency to take a long initial step when attempting to reaccelerate forward. An effective approach for eliminating a lunging first-step is to reduce a player’s first step by six inches which will ensure that the foot strike is on the ball of the foot at ground contact thereby producing a more explosive first-step.
5. Change of Direction- It is essential that a DB possess the ability to change direction in a smooth and fluid manner with minimal loss of speed, balance, and power. There are many ways to improve a DB’s ability to change direction; the most effective is mastering the technique of playing the position itself.
6. Short Area Quickness is often measured by having a DB perform the 3 Cone Drill and the 5-10-5 shuttle drill. They are two tests which require a DB to change direction quickly in a small area. Ladder Drills in combination with position specific drills is an effective approach for developing foot quickness in tight areas.
7. Back Pedal- Shawntae Spencer referred to the back pedal as a "lost art." Needless to say, he was very adamant about the need for a DB to be able to effectively back pedal. The foundation of a solid back pedal is the stance. Some characteristics of a proper stance include: setting the feet hip width apart, the butt should be positioned back and down, the back should be angled with the chin level and eyes focused straight ahead. The player’s weight distribution should be on the back of the ball of the foot.
www.perfrombetter.com
Last week, Shawntae Spencer shared his perspective with 49ers Fitness Corner about the physical characteristics a defensive back must possess to maximize performance on the playing field. This week’s column focuses on the 6 critical areas of movement which should be integrated into any defensive backs' training regimen in order to meet the demands of the position at any level.
1. Top End Speed- When a DB is defending a “go route,” it is important that he possess the ability to run with a receiver down the field no matter how fast the receiver may be. Top End Speed is developed by improving running mechanics and enhancing stride frequency and stride length. A simple but effective workout is executing a speed ladder. I.e. 10 yard dash, 20 yard dash, 30 yard dash, 40 yard dash each at full effort with full recovery (2-4 minutes) between each sprint.
2. Acceleration- A DB who possesses the ability to generate quick leg turnover within a 10 yard area poses a challenge to a receiver as they try and get in and out of their breaks. One of my favorite drills for improving starting and acceleration ability is learning how to execute a Two Point start. Start in athletic stance, maintaining a positive shin angle while keeping the abs tight. Load the gastrocsloeus complex by pressing the heel toward the ground, while simultaneously extending the hips forward and projecting the center of mass. Explosively punch one knee forward, keeping the toe cocked toward the shin and the opposite side arm backward. Concentrate on pushing the foot back into the ground while maintaining a power line position.
3. Deceleration is the ability to suddenly stop or slow down while being in control. A defensive back has to be able to stop on a dime as a receiver is getting into and out of their breaks while attempting to gain separation. Did you know most lower extremity injuries occur when suddenly stopping? The key to decelerating is learning how to absorb force by sinking the hips while keeping the body in an athletic position.
4. Reacceleration occurs after a DB suddenly stops. Once a DB stops, their ability to explosively accelerate forward again can be the difference of making a play or not. Most players have a tendency to take a long initial step when attempting to reaccelerate forward. An effective approach for eliminating a lunging first-step is to reduce a player’s first step by six inches which will ensure that the foot strike is on the ball of the foot at ground contact thereby producing a more explosive first-step.
5. Change of Direction- It is essential that a DB possess the ability to change direction in a smooth and fluid manner with minimal loss of speed, balance, and power. There are many ways to improve a DB’s ability to change direction; the most effective is mastering the technique of playing the position itself.
6. Short Area Quickness is often measured by having a DB perform the 3 Cone Drill and the 5-10-5 shuttle drill. They are two tests which require a DB to change direction quickly in a small area. Ladder Drills in combination with position specific drills is an effective approach for developing foot quickness in tight areas.
7. Back Pedal- Shawntae Spencer referred to the back pedal as a "lost art." Needless to say, he was very adamant about the need for a DB to be able to effectively back pedal. The foundation of a solid back pedal is the stance. Some characteristics of a proper stance include: setting the feet hip width apart, the butt should be positioned back and down, the back should be angled with the chin level and eyes focused straight ahead. The player’s weight distribution should be on the back of the ball of the foot.
www.perfrombetter.com
Friday, February 22, 2008
LIFTING ON 2/22/08
Baseball Lifting today will be at two thirty for anyone who is allowed to drive and is optional because of the snow day. Expect to be done in one hour.
-Coach R
-Coach R
Wednesday, February 20, 2008
Defensive Back Speed Part 1
Part I
What better way to find out about the type of speed a defensive back must possess than to ask one. So, I went to our starting right cornerback Shawntae Spencer and asked him a few questions about the subject at hand.
Q: How important is speed at your position?
A: It’s extremely important! During the course of a game a defensive back may get out of position when covering a receiver, but if you possess good speed you could possibly get back into position to make a play. I consistently work on my speed during the off-season.
Q: As a DB, how important is straight line speed?
A: Straight line speed is important to a certain degree, particularly on go routes. If a player has great straight line speed, it will allow him to close on the receiver quicker on deeper routes. As a DB, we need to be able to mirror the movement of a wide receiver while initially moving backwards. For example, a wide receiver may run a comeback route. Well, I need to be able to start off in a back pedal and be prepared to run with the receiver as he gets in and out of his breaks.
Q: So, you really need to be able to move efficiently in all directions?
A: Definitely! Personally, I think backpedaling is a lost art form. The key to executing an effective back pedal is possessing good feet and hips. For example, a DB needs to be able to change direction explosively out of a back pedal. A DB needs to be able to react to what they see. Eyes are very important to performing well at the position.
Q: Is it the receivers who are the fastest and the toughest to cover?
A: Not necessarily. Some of the toughest players I have faced haven’t been burners. Normally the guys who do not possess great speed possess great technique. I believe proper route running technique is 90% of what contributes to a being good receiver.
Q: By the way, what’s your best 40?
A: 4.36
As we just learned, a defensive back must possess an ability to move forward, backward, laterally and start and stop with minimal loss of speed, power, and balance. How do you develop good feet and hips as Spencer alluded to as being extremely important to excelling at the position? That’s a question we will answer next week.
by Duane Carlisle - Speed Development Coach for the San Francisco 49ers and President, Lightning Fast Training Systems.
http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_148_A_PageName_E_Carlisledbspeed
What better way to find out about the type of speed a defensive back must possess than to ask one. So, I went to our starting right cornerback Shawntae Spencer and asked him a few questions about the subject at hand.
Q: How important is speed at your position?
A: It’s extremely important! During the course of a game a defensive back may get out of position when covering a receiver, but if you possess good speed you could possibly get back into position to make a play. I consistently work on my speed during the off-season.
Q: As a DB, how important is straight line speed?
A: Straight line speed is important to a certain degree, particularly on go routes. If a player has great straight line speed, it will allow him to close on the receiver quicker on deeper routes. As a DB, we need to be able to mirror the movement of a wide receiver while initially moving backwards. For example, a wide receiver may run a comeback route. Well, I need to be able to start off in a back pedal and be prepared to run with the receiver as he gets in and out of his breaks.
Q: So, you really need to be able to move efficiently in all directions?
A: Definitely! Personally, I think backpedaling is a lost art form. The key to executing an effective back pedal is possessing good feet and hips. For example, a DB needs to be able to change direction explosively out of a back pedal. A DB needs to be able to react to what they see. Eyes are very important to performing well at the position.
Q: Is it the receivers who are the fastest and the toughest to cover?
A: Not necessarily. Some of the toughest players I have faced haven’t been burners. Normally the guys who do not possess great speed possess great technique. I believe proper route running technique is 90% of what contributes to a being good receiver.
Q: By the way, what’s your best 40?
A: 4.36
As we just learned, a defensive back must possess an ability to move forward, backward, laterally and start and stop with minimal loss of speed, power, and balance. How do you develop good feet and hips as Spencer alluded to as being extremely important to excelling at the position? That’s a question we will answer next week.
by Duane Carlisle - Speed Development Coach for the San Francisco 49ers and President, Lightning Fast Training Systems.
http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_148_A_PageName_E_Carlisledbspeed
Friday, February 15, 2008
The Name of the Game is Effort
Courtesy of Alan Stein, CCS, CSCS, SPARQ Certified
Elite Athlete Training Systems
Should I use free weights or machines? Would it be better to use high reps or low reps? Should I move the weights explosively or in a slow and controlled manner? Are multiple sets more productive than single sets? Should I train my entire body each workout or only certain body parts? Do I need to do any isolation movements or will compound movements get the job done? How important is periodization? Should I use wrist straps and knee wraps? What about a belt? Should I max out on the bench and squat to see how strong I am? Will Creatine and Andro help me reach my potential? Should I train in the morning or in the evening? Do I need a training partner?
Athletes, bodybuilders, fitness enthusiasts, strength coaches, personal trainers, and any one else interested in training and conditioning search for these answers on a daily basis - in hopes of finding the perfect strength training routine. Most of these people are under the assumption that if they find the answers to these questions that they (or those that they train) will start attaining maximum results. While I have my own thoughts and opinions on each of the above questions, I think they miss the big picture. The real question that needs to be asked is, "how hard do you train?" Regardless of your methods or modalities, I firmly believe that maximum results are a product of maximum effort (which in this case effort is a synonym for intensity). Without maximum effort and intensity the rest is rather meaningless. The more effort you put into each rep, set, and workout - the better your results. It's that simple.
Unfortunately, there is a catch. Putting forth true effort each and every time you train is easier said than done. It takes determination, perseverance, and a will to succeed. It takes discipline, focus, and extreme concentration. It takes the ability to fight through the "discomfort" that accompanies intense training as well as the power to push yourself to your limits. For these reasons, and these reasons alone, most people fall short of tapping into their true physical potential and never attain the results they desire.
Next time you work out, when you finish, take a good hard look in the mirror and ask yourself if you trained as hard as you could have. Ask yourself if you put forth the kind of effort necessary to be a champion. Ask yourself if you did everything in your power to reach your goals and improve yourself. Only YOU know the real answers.
www.sparqtraining.com
Elite Athlete Training Systems
Should I use free weights or machines? Would it be better to use high reps or low reps? Should I move the weights explosively or in a slow and controlled manner? Are multiple sets more productive than single sets? Should I train my entire body each workout or only certain body parts? Do I need to do any isolation movements or will compound movements get the job done? How important is periodization? Should I use wrist straps and knee wraps? What about a belt? Should I max out on the bench and squat to see how strong I am? Will Creatine and Andro help me reach my potential? Should I train in the morning or in the evening? Do I need a training partner?
Athletes, bodybuilders, fitness enthusiasts, strength coaches, personal trainers, and any one else interested in training and conditioning search for these answers on a daily basis - in hopes of finding the perfect strength training routine. Most of these people are under the assumption that if they find the answers to these questions that they (or those that they train) will start attaining maximum results. While I have my own thoughts and opinions on each of the above questions, I think they miss the big picture. The real question that needs to be asked is, "how hard do you train?" Regardless of your methods or modalities, I firmly believe that maximum results are a product of maximum effort (which in this case effort is a synonym for intensity). Without maximum effort and intensity the rest is rather meaningless. The more effort you put into each rep, set, and workout - the better your results. It's that simple.
Unfortunately, there is a catch. Putting forth true effort each and every time you train is easier said than done. It takes determination, perseverance, and a will to succeed. It takes discipline, focus, and extreme concentration. It takes the ability to fight through the "discomfort" that accompanies intense training as well as the power to push yourself to your limits. For these reasons, and these reasons alone, most people fall short of tapping into their true physical potential and never attain the results they desire.
Next time you work out, when you finish, take a good hard look in the mirror and ask yourself if you trained as hard as you could have. Ask yourself if you put forth the kind of effort necessary to be a champion. Ask yourself if you did everything in your power to reach your goals and improve yourself. Only YOU know the real answers.
www.sparqtraining.com
Thursday, February 14, 2008
CALORIC NEEDS FOR THE HIGH SCHOOL ATHLETE
+ For maintenance, males will usually need an intake of approximately 20 calories per pound of body weight per day and females will need approximately 17 calories per pound. So a 180 lb male athlete will need a daily intake of about 3600 calories for maintenance and a 100 lb female athlete needs about 1700 calories.
+ Generally speaking, an intake of between 24-27 calories per pound is needed for building muscle mass.
http://www.gopack.com/ViewArticle.dbml?DB_OEM_ID=9200&ATCLID=522840
+ Generally speaking, an intake of between 24-27 calories per pound is needed for building muscle mass.
http://www.gopack.com/ViewArticle.dbml?DB_OEM_ID=9200&ATCLID=522840
TRICKS TO EATING OUT HEALTHY
Your are a busy person with your athletics and studies. Often, you will be on the road for games, which means you'll be eating out or eating "fast food." The following suggestions will give you ideas on how and what to order:
Ordering at a Restaurant
+ Choose items that are prepared by low fat methods-steamed, broiled, baked, grilled, stir fried.
+ Eat a salad chock full of vegetables with your meal. Don't load up on cheese and meats on the salad.
+ Ask for salad dressing, butter and sour cream on the side.
+ Enjoy the bread basket but limit the number of rolls and the butter.
+ Choose red sauces instead of white sauces.
+ Go for fish or chicken as long as it is grilled
+ Try low fat frozen yogurt or fruit for dessert
+ Check the menu and the nutrition analysis on line
Fast Food
+ Look for items that are broiled or grilled stay away from anything fried.
+ Request extra tomato, onion, and lettuce.
+ Ask for no cheese and order the smallest burger.
+ Ask for no mayonnaise or "special" sauce.
+ Top your sandwich with ketchup, mustard, barbecue sauce, or relish.
+ Think salads grilled chicken salad or garden salads beat fatty taco salads. Ask for non-fat salad dressing.
+ Look at the nutrition information to make the best fat gram or calorie choice.
http://www.gopack.com/ViewArticle.dbml?DB_OEM_ID=9200&ATCLID=522834
Ordering at a Restaurant
+ Choose items that are prepared by low fat methods-steamed, broiled, baked, grilled, stir fried.
+ Eat a salad chock full of vegetables with your meal. Don't load up on cheese and meats on the salad.
+ Ask for salad dressing, butter and sour cream on the side.
+ Enjoy the bread basket but limit the number of rolls and the butter.
+ Choose red sauces instead of white sauces.
+ Go for fish or chicken as long as it is grilled
+ Try low fat frozen yogurt or fruit for dessert
+ Check the menu and the nutrition analysis on line
Fast Food
+ Look for items that are broiled or grilled stay away from anything fried.
+ Request extra tomato, onion, and lettuce.
+ Ask for no cheese and order the smallest burger.
+ Ask for no mayonnaise or "special" sauce.
+ Top your sandwich with ketchup, mustard, barbecue sauce, or relish.
+ Think salads grilled chicken salad or garden salads beat fatty taco salads. Ask for non-fat salad dressing.
+ Look at the nutrition information to make the best fat gram or calorie choice.
http://www.gopack.com/ViewArticle.dbml?DB_OEM_ID=9200&ATCLID=522834
Thursday, February 7, 2008
6 GOALS FOR OPTIMAL TEAM NUTRITION
Clyde Williams, Ph.D. and Ceri W. Nicholas, Ph.D.
www.gssiweb.com
SSE #70: Nutrition Needs for Team Sport
1.) High-carbohydrate, pre-exercise meals improve exercise capacity.
2.) Carbohydrate-electrolyte drinks ingested during exercise are of benefit during competition and training.
3.) Fluid ingestion during prolonged exercise helps delay the deterioration in motor skills.
4.) Recovery is improved when about 50 g of carbohydrate are consumed immediately after prolonged exercise and at 1-h intervals thereafter.
5.) During daily training or competition, recovery is likely to be improved when carbohydrate intake is increased to 10 g per kg body weight each day.
6.) Rehydration is quickly achieved during recovery when athletes ingest fluids equivalent to at least 150% of the body weight lost during the exercise.
Adopting nutritional strategies within the broad recommendations for healthy eating will often improve exercise tolerance and help team-sport athletes recover rapidly from training and competition. High-carbohydrate meals 3 to 4 h before heavy exercise should result in greater exercise capacity than fasting or eating pre-exercise meals containing only modest amounts of carbohydrates. During prolonged training sessions or competition, there are likely to be performance benefits gained from drinking a well-formulated sports drink in small quantities (150 ml) at 20 min intervals. Recovery begins immediately after exercise ends, so it is essential to take advantage of the opportunity to increase the rate of glycogen restoration by consuming about 50 g of carbohydrate at the beginning of recovery and every 1 to 2 h up to the next meal.The dietary carbohydrate intake for team-sport athletes should be prescribed when recovery must be completed within 24 h or less. The carbohydrate intake should be increased to about 10 g/kg body weight during the 24-h recovery period and should include mainly high-glycemic-index carbohydrate foods. During recovery periods limited to only a few hours, rehydration and some refueling can be achieved by ingesting carbohydrate-electrolyte solutions in volumes of at least 150% of the exercise-induced loss in body weight (Shirreffs et al., 1996).
www.gssiweb.com
SSE #70: Nutrition Needs for Team Sport
1.) High-carbohydrate, pre-exercise meals improve exercise capacity.
2.) Carbohydrate-electrolyte drinks ingested during exercise are of benefit during competition and training.
3.) Fluid ingestion during prolonged exercise helps delay the deterioration in motor skills.
4.) Recovery is improved when about 50 g of carbohydrate are consumed immediately after prolonged exercise and at 1-h intervals thereafter.
5.) During daily training or competition, recovery is likely to be improved when carbohydrate intake is increased to 10 g per kg body weight each day.
6.) Rehydration is quickly achieved during recovery when athletes ingest fluids equivalent to at least 150% of the body weight lost during the exercise.
Adopting nutritional strategies within the broad recommendations for healthy eating will often improve exercise tolerance and help team-sport athletes recover rapidly from training and competition. High-carbohydrate meals 3 to 4 h before heavy exercise should result in greater exercise capacity than fasting or eating pre-exercise meals containing only modest amounts of carbohydrates. During prolonged training sessions or competition, there are likely to be performance benefits gained from drinking a well-formulated sports drink in small quantities (150 ml) at 20 min intervals. Recovery begins immediately after exercise ends, so it is essential to take advantage of the opportunity to increase the rate of glycogen restoration by consuming about 50 g of carbohydrate at the beginning of recovery and every 1 to 2 h up to the next meal.The dietary carbohydrate intake for team-sport athletes should be prescribed when recovery must be completed within 24 h or less. The carbohydrate intake should be increased to about 10 g/kg body weight during the 24-h recovery period and should include mainly high-glycemic-index carbohydrate foods. During recovery periods limited to only a few hours, rehydration and some refueling can be achieved by ingesting carbohydrate-electrolyte solutions in volumes of at least 150% of the exercise-induced loss in body weight (Shirreffs et al., 1996).
Monday, February 4, 2008
5 NUTRITIONAL MYTHS ATHLETES BELIEVE BY DAWN WEATHERWAX
Dawn Weatherwax of Sports Nutrition 2 Go is a dietician who works closely with Elder Athletics to ensure athletes reach their maximum physical potential. Here is a link to 5 common nutritional myths most athletes believe:
http://www.sn2g.com/downloads/SN2Go_Download-Myths.pdf
http://www.sn2g.com/downloads/SN2Go_Download-Myths.pdf
Tuesday, January 29, 2008
8TH GRADE SPRING/SUMMER LIFTING CAMP
A registration form regarding the 8th grade lifting camp will be sent out to all students planning to go to Elder in the Fall of 2008 during early February. A Parents night will take place in late March, with the camp will begin in Early April. Any questions please contact Strength Coach Adam Rankin at rankinaw@gmail.com.
Thanks, we look forward to seeing you!
Adam W. Rankin
Thanks, we look forward to seeing you!
Adam W. Rankin
Friday, January 25, 2008
THE IMPORTANCE OF FLEXIBILITY IN ATHLETES
Flexibility is the ability to perform a joint action through a range of movement. In any movement there are two groups of muscles at work:
-protagonistic muscles which cause the movement to take place
-opposing the movement and determining the amount of flexibility are the antagonistic muscles
Why do flexibility exercises?
The objective of flexibility training is to improve the range of movement of the antagonistic muscles.
What are the benefits?
Flexibility plays an important part in the preparation of athletes by developing a range of movement to allow technical development and assisting in the prevention of injury.
What do I need to consider before conducting flexibility exercises?
The body responds best to a stretching program when it is warm and the muscles and joints have been exercised through their current range of movement.
http://www.brianmac.co.uk/mobility.htm
-protagonistic muscles which cause the movement to take place
-opposing the movement and determining the amount of flexibility are the antagonistic muscles
Why do flexibility exercises?
The objective of flexibility training is to improve the range of movement of the antagonistic muscles.
What are the benefits?
Flexibility plays an important part in the preparation of athletes by developing a range of movement to allow technical development and assisting in the prevention of injury.
What do I need to consider before conducting flexibility exercises?
The body responds best to a stretching program when it is warm and the muscles and joints have been exercised through their current range of movement.
http://www.brianmac.co.uk/mobility.htm
Wednesday, January 16, 2008
5 KEYS TO PRE AND POST WORKOUT NUTRITION FOR OPTIMAL MUSCLE GAINS
1. The goal of proper post-workout nutrition is to quickly and efficiently refuel the muscles and then provide them with the raw materials they need to rebuild themselves to be bigger and stronger.
2. Pre workout meals should be consumed about 60-90 minutes before exercise begins to allow the body time to digest and make the nutrients available to the body during exercise.
3. The pre-workout meal needn't be all that different from one of your normal meals (assuming you make eating for mass gain a practice). It should be focused on protein and complex carbohydrates. It is important that both of these macronutrients be present.
4. For mass gain, a good goal is to try and make your post-workout meal about 15-25% of your total daily caloric goal (if your diet calls 3,000 calories a day, your post-workout meal would be about 450-750 calories). It should contain a quality carb mixture and a quality protein source.
5. In short, there is no other time that the muscles are as receptive to being fed as in the post-workout period. The muscle cells are incredibly hungry for nutrition and will suck up all you can give them, lessening the chance that fat cells will instead be the recipients of the provided nutrients.
- http://www.gain-weight-muscle-fast.com/post-workout-nutrition.html
2. Pre workout meals should be consumed about 60-90 minutes before exercise begins to allow the body time to digest and make the nutrients available to the body during exercise.
3. The pre-workout meal needn't be all that different from one of your normal meals (assuming you make eating for mass gain a practice). It should be focused on protein and complex carbohydrates. It is important that both of these macronutrients be present.
4. For mass gain, a good goal is to try and make your post-workout meal about 15-25% of your total daily caloric goal (if your diet calls 3,000 calories a day, your post-workout meal would be about 450-750 calories). It should contain a quality carb mixture and a quality protein source.
5. In short, there is no other time that the muscles are as receptive to being fed as in the post-workout period. The muscle cells are incredibly hungry for nutrition and will suck up all you can give them, lessening the chance that fat cells will instead be the recipients of the provided nutrients.
- http://www.gain-weight-muscle-fast.com/post-workout-nutrition.html
Tuesday, January 15, 2008
TRAINING FOR POWER
Power in athletic competition is a sought after ability by almost all athletes. Power is simply the ability to produce the most amount of force in the shortest amount of time. Genetic capabilities often determine how much power an individual athlete could potentially produce, but there are specific modalities of training that can be done to optimize power regardless of genetics:
-plyometric exercises promote high movement speed, fast twitch fibre recruitment and elastic tendon energy release.
-Olympic lifts involve very high power outputs, high rates of force production and increases in muscular co-ordination of whole-body movements, such as combined ankle, knee and hip extension.
-ballistic weight exercises are very useful for developing high power in specific areas of the body – eg arm extension power with bench press throws – and will result in high rates of force production and muscle activity in the specific muscle groups involved.
-http://www.pponline.co.uk/encyc/power-training.html
-plyometric exercises promote high movement speed, fast twitch fibre recruitment and elastic tendon energy release.
-Olympic lifts involve very high power outputs, high rates of force production and increases in muscular co-ordination of whole-body movements, such as combined ankle, knee and hip extension.
-ballistic weight exercises are very useful for developing high power in specific areas of the body – eg arm extension power with bench press throws – and will result in high rates of force production and muscle activity in the specific muscle groups involved.
-http://www.pponline.co.uk/encyc/power-training.html
Thursday, January 10, 2008
What are the keys to gaining muscle mass?
Muscle mass can be gained through moderate to intense strength training several times each week, coupled with taking in extra calories.
For each pound gained as muscle in a week, you will need to consume about 500 extra calories each day. The extra calories should come from a variety of foods: milk, meat, fruits, vegetables, and grains.
The key is to be consistent. Eating three meals a day with snacks in between is an essential part of gaining lean body mass. If you sleep in and skip breakfast, you miss a chance to add extra calories to your diet.
Eat enough to satisfy your appetite and then try to eat a little more. This can be done by:
-eating larger than normal portions
-eating an extra snack or meal
-drinking commercial liquid meals or milkshakes with regular meals or as snacks.
Some good snacks if you are trying to gain weight are:
-peanut butter sandwich
-low-fat milkshake (with skim milk and low-fat ice cream)
-dried fruit
-cottage cheese
-pasta with sauce.
Commercial protein supplements will not help you gain weight and will probably add too much protein to your diet. If you need a liquid supplement, make sure it provides the extra calories you need as carbohydrates, not protein.
-http://www.med.umich.edu/1libr/sma/sma_weigain_sma.htm
For each pound gained as muscle in a week, you will need to consume about 500 extra calories each day. The extra calories should come from a variety of foods: milk, meat, fruits, vegetables, and grains.
The key is to be consistent. Eating three meals a day with snacks in between is an essential part of gaining lean body mass. If you sleep in and skip breakfast, you miss a chance to add extra calories to your diet.
Eat enough to satisfy your appetite and then try to eat a little more. This can be done by:
-eating larger than normal portions
-eating an extra snack or meal
-drinking commercial liquid meals or milkshakes with regular meals or as snacks.
Some good snacks if you are trying to gain weight are:
-peanut butter sandwich
-low-fat milkshake (with skim milk and low-fat ice cream)
-dried fruit
-cottage cheese
-pasta with sauce.
Commercial protein supplements will not help you gain weight and will probably add too much protein to your diet. If you need a liquid supplement, make sure it provides the extra calories you need as carbohydrates, not protein.
-http://www.med.umich.edu/1libr/sma/sma_weigain_sma.htm
Saturday, December 29, 2007
Subscribe to:
Comments (Atom)