Jane, a 13-year-old female wants to join her cross-country team at her school; Jane is a beginner with no endurance, as well has no history of strength training, but has participated in gym class at school. She has no injuries and has come to me in the sports off-season; this season last roughly 14 weeks, and does not need to be sport-specific. While paying close mind that this season will fall during the winter months. We will use this season to focus on improving her tolerance for her later training and competition days. She will be participating in 2-mile runs during her competitions, and wants to improve in her endurance while still reaching a shorter timed run and improvement in her strength to assist with prevention of injuries. I …show more content…
Due to her not having any experience running or strength training I will need to have her perform a test so I will know where to begin with her training and progression points. I will have her perform a 1-mile run/walk test and chart the time it takes for her to complete this to compare with her end of season results. While designing her program, I will need to keep in mind that she is young, and a beginner; I need to keep the exercises fun, so she is likely to stay interested and to get into a rhythm. This season will be filled with low to moderate intensity, and her durations will be long, increasing by 5-10% each week.
We will incorporate strength exercises into her weekly training routine throughout her 14-week off-season, to improve her aerobic capacity, working her oxidative system, and type 1 fiber recruitment:
These strength exercises will be incorporated into her weekly workout routine to 2-3 days a week, she will have an additional 2-3 days that will be focused on longer duration running. These strength exercises will help her improve with her posture, decrease muscle fatigue time, better handling of load placement on her body, and decrease risk of injury. Exercises such as these help build up the core, the core muscles are important to cross country runners because they help stabilize the body, balance, posture, as well as decrease risk of injury. Working these muscles, help increase muscle fiber recruitment, which with more muscle fiber
The relationship between the principles of training and physiological adaptations has a significant impact on performance. Many factors need to be addressed in a training program to make it a successful one for a particular athlete and thus improve their performance.
Before camp, I typically ran four or five miles on the days without a practice, but thanks to the training I received there, I now know how to schedule my workouts to best achieve success. Nowadays, my typical training week includes a long run, a tempo run, two scheduled practices with my team, an easy run, and a day off before a cross-country meet. I also learned what these different types of runs do. For instance, jogging over a long distance allows muscle cells to recruit mitochondria, which improves aerobic respiration, while a tempo run – running quickly for a short period of time – “flushes” the lactic acid caused by the repetitive motion of the long run. Running at
All athletes regardless of age, gender, genetics or sport can benefit from effective training. It is important that the selected training improves the body’s ability to perform tasks associated with the chosen
Peyton Scott is a junior Husky who has been on CHHS Varsity Track Team for two years. She loves track because her parents inspired her to pursue it, and her dad is actually the varsity coach. Her goal is to continue being on varsity for her senior year and run for her dream college, which is anywhere in Southern California. If she's not at track practice, her favorite place to run is in her lovely neighborhood. Running on the track for her two hours practices really help her find her weaknesses and strengths. One of her favorite routines is running two miles a day. Peyton has learned to pursue her goals and always believe in
Works in conjunction with other sports-related individuals, such as strength and conditioning staff, to create safe and effective exercise plans in terms of “fitness, nutrition and conditioning programs [that are] customized to meet individual student-athlete needs”.
Athletes dedicate the majority of their time for the sport they love, especially with the high hopes of their hard work leading them to the professional leagues. Athletes do not obtain skill from moderate training, however, from their muscle-aching, sweat-drenching, rigorous workouts that take time and dedication. For college athletes the profound jump of skill level calls for the development of greater intensity, dedication, and
To test the athletes' strength, they will be required to perform 1 repetition max on the bench press, squat, dead lift, clean and vertical leap. To test the athletes speed they will be tested by performing a forty-yard dash. To test the athlete's agility, they will be required to perform out the t-test, hexagon test and pro agility, for time. To test endurance, the athlete will be required to perform a mile run for time. At the end of the third cycle of the off-season, the athlete will be tested again to perceive how much strength gain, increase speed, agility and endurance was achieved and it will determine the changes should be made for
In this assignment I will be creating fitness plans for four separate individuals, these include:
Next we will begin trying different things such as machines, exercises, stretches, warm ups, and go over a basic diet. This will give her an idea of what her likes are and what she needs to work out.4 Feeling the water, After getting a better idea of where she is at we can start seeing how we can meet her goals and provide a clear direction for that. 5 Establishing an integrated lifestyle. What are her goals? How can we achieve them? Before beginning we will discuss any non/medical conditions we need to know about for safety purposes. We will get bmi and test her physical capabilities and log them throughout her program. I will do a basic physical assessment including strength, cardiovascular capability, and flexibility. To do this I had her do a 12-Minute Run-Walk test for Cardiovascular endurance. Both active and passive and passive range of motion tests for flexibility. Then a strength test for her upper, lower, and core body. Since having little experience, just having a baby, and having a goal to shed excess body fat, I will set up her program to specifically target these areas. Given her stats her BMI is 24.9 which is
The mission of the Leatherneck Strength and Conditioning Staff is to provide each athlete with a year-round, athletic based strength & conditioning program. The primary goals of each program are to reduce the risk of injury and increase performance in the athletes' sport(s). Between the use of two facilities with over 12,000 pounds of free weights, dumbbells, and machines the athletes are challenged daily to improve upon and maximize their speed, strength, power, agility, conditioning, and flexibility. Utilizing the Olympic and power lifts, plyometrics, speed & agility drills, strongman/strongwoman training, nutritional
These are to increase strength and leg power as much as possible. This involves training in the weight room and conditioning on the track. See Physiological Analysis, B.
Jumpstart Academy is a program designed to keep children active and healthy, while providing them with the necessary fundamental movement skills needed to excel in sports and games. I was delighted with my involvement in this program as it was very much exciting and exhilarating to see the younger generation evolve as not only athletes but also as members of the community. My goal within the program was to provide the youth with opportunities to achieve success through physical literacy. On a weekly basis, we would start off the day with a warmup activity to ensure the body and mind is prepared for the upcoming exercises. Each week was divergent from the previous one as there was a new fundamental skill to focus on. For example, week 2 would
Today’s sports medical teams have changed a lot compared to the better part of the 20th century. This is especially evident at the collegiate and professional level of sports. With this change has come the incorporation of several key medical team members, one being the athletic trainer (AT). I was an athlete in several sports from my youth through high school. Sports have led to my ongoing passion for fitness as well. Over the years, I’ve become keenly interested in the body and the way it works especially when it is performing at high levels. An AT practices in the field of rehabilitation, performance enhancements, diet and nutrition, and much
CrossFit is a physical fitness conditioning program that combines a number of activities, including Olympic weightlifting, power-lifting, calisthenics, gymnastics, sprints, plyometrics (jump training), and other exercises such as rope climbing (Stoddard 130). According to Stoddard, "In this workout system, the highlight of each class is termed as the workout of the day" (131). According to Sibley, the sport education model can be used with CrossFit content to develop "a fun fitness-based sport season" designed for middle and high school students. CrossFit training is delivered in six components such as role check. Based on his empirical observations and experience with CrossFit training, Sibley recommends conducting a fitness evaluation prior to the CrossFit training to determine baseline fitness levels.
He explained to me how in elementary school, middle school, and high school; his class would normally participate in some sort of game or sport. The difficulty of these activities would increase based on the grade level of the students participating. By middle school, his gym class was required to complete a physical fitness test which included pushups, pullups, sit-ups, and a mile run. For high school, my brother was only required to complete physical education class for half of his freshmen year. Since then, he has chosen to enroll in and optional strength and conditioning class at his high