Fitness Workshops

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Fitness Training Considerations

Introduction to the concept of a General Fitness Training Program
      The goal of this article is to provide athletes and parents with guidelines to separate the well intended information, given based on little factual basis, from the training provided by well qualified professional individuals with the proper academic credentials and certification.

       The first rule of physical fitness is to make sure the programs or exercises in which you are involved are safe. Safety is always a concern when exercising. By following proper instructions, watching out for others, drinking plenty of fluids, and working out with a friend you can eliminate most safety risks.

      Additional considerations include:
  • Always perform the prescribed warm-up and cool-down exercises before and after the training activity.
  • Perform only the prescribed number of sets and repetitions on your training program. Proper form is more important than the sloppy execution of more repetitions.
  • Perform all the exercises in the order listed for each exercise in your program. If you miss a day of training, pick up with the next day of your training schedule.
  • Exercise with a training partner whenever possible.
  • Although a little muscle soreness is to be expected when beginning a new physical training program, do not aggravate injuries by continuing to exercise when you are feeling pain or discomfort.

*DO NOT begin a physical exercise program before talking to a physician,
and passing a routine physical examination.

For further information about Army Fitness Standards and safety measures, please
refer to the Army Physical Training Pocket PT Guide.

Source - GoArmy

       Every child should be fit and strong in preparation for achieving normal physical development. Those who are interested in participating competitive athletic activities should be prepared to start by physically fit. Even recreational sports will be a test of a participants strength, mental stamina to overall endurance.

       A well balanced basic diet is essential to being successful in any fitness program.  Diet combined with exercise are the key to fitness and sports training regimes. There is a need for competitive athletes to maintain their body fat below 10%.

       The most serious obstacle to sticking to a fitness or training program is related to mental and emotional barriers. Extreme cases, such as anorexia or bulimia, require professional medical treatment. More common issues are generally not that hard to overcome once they are recognized. A balanced diet should not be a short-term ordeal that ends at some point that is discontinued when you don't think you need to control your excessive consumption of "junk food". A balanced diet should be part of family meal preparation and part of a lifestyle.

       You want to achieve real results, stick to a routine and diet and see it through. Success is accomplished by being persistent and patience.

  Nutrition is extremely important for young developing bodies. The following topics should be considered in meal planning for the entire family:
  • Eating for strength and performance
  • Basics of healthy eating
  • Nutritional needs for active children and adults
  • Hydration
  • What Snacks are healthy
      An effective training program for young athletes should have the following content incorporated:
  • Protocols for warming up and cooling down;
  • Exercises that enhance joint flexibility;
  • Incorporate resistance exercise training into physical education classes, sport practice sessions, and exercise facilities;
  • Correct exercise technique for resistance exercises involving weight stack machines, free weights, medicine balls, elastic bands, and body weight resistance.
Diet Affects Our Performance
        Dietary changes may take 6 months to completely reverse years of poor eating habits. The first and most important step of training is to consistently consume enough energy and nutrients to support the body's energy and nutrient requirements. Failure inevitably results to a poor outcomes when experiencing competition stress. Attempting to change just before the competition is just wishful thinking.

        The amounts and timing of consuming food and fluids should insure that muscles have enough energy and nutrients for growth and increasing physical strength during training sessions. The alternative is use stored body energy reserves because the athlete hasn't eaten enough. Getting enough nutrition on time isn't easy to accomplish because most athletes have terribly hectic schedules. It requires anticipation and planning to create a balanced schedule, for all of the daily activities, to ensure food is consumed when it's needed. Inhaling a burger and milkshake does not a realistic way consume nutrition. This should be a relaxing experience.

Affect of Sleep on our Bodies
       Getting the proper amount of sleep is as important as the athletes diet and training. Irregular hours to initiate sleep and arise fully rested are factors resulting in sleep deprivation.

      A comprehensive training program for athletes from the age of 7 can be safely used develop a strong musculoskeletal system that can help them improve their health and fitness and also withstand the rigors of sport participation; however, such a program should be a medically approved and supervised. There is a high possibility for over doing a good thing and causing injury to developing growth points.

Altitude Affects Our Bodies
  • Altitude training considerations for the winter sport athlete  March 1, 2010 ... Altitude training considerations for the winter sport athlete. The reduction in air resistance at altitude can dramatically affect sports involving high velocities and technical skill components, such as ski jumping, speed skating, figure skating, and ice hockey. Dissociation between velocity and sensations usually associated with work intensity (ventilation, metabolic signals in skeletal muscle and heart rate) may impair pacing strategy and make it difficult to determine optimal race pace.
Recommended Reading:
Skating Skills and Training
Principles of Sports Training:

Developing Course Materials:

The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:

Fitness Training Considerations
Kirkpatrick's Evaluating Training Programs
Skating Training Environment
Training Figure Skaters
Group Classes
Fitness Training
Personal Training Plan
Daily Training Plan
Seasonal Training
Training for Junior & Senior Athletes
Age Guidelines for Training
Developing a Plan for Training
Developing Skating Skills
Group Training Stages
Training Priorities
Strategies of Sports Training
Training Task Analysis
Value of Annual Planning
Competitive Training Strategies
Verbal and Nonverbal Communications
PDF  Core Body Training
PDF  Endurance Training Plan

All materials are copy protected. 
The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.

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