Keys to a Successful Athlete
- MOTIVATION
- REST AND SLEEP
- NUTRITION
- PROPER PREVENTION
FITNESS POINTS
- MUSCLES HAVE TWO ENERGY SOURCES: PROTEINS AND CARBS
- TWO ENERGY PATHWAYS: AEROBIC (with oxygen) ANAEROBIC (without oxygen (FATS/AEROBIC)
- MUSCLE FITNESS CONSISTS OF: FLEXIBILITY, STRENGTH, ENDURANCE, POWER
- ALL CAN BE IMPROVED THROUGH OVERLOAD PRINCIPLE
- MUSCLE STRENGTH: LIFT HIGH WEIGHT, LOW REPETITIONS
- MUSCLE ENDURANCE: LIFT LOW WEIGHTS, HIGH REPETITIONS
- MUSCLE POWER; COMBINES STRENGTH AND SPEED
- FLEXIBILITY ON A DAILY BASIS, TRY TO STRETCH EVERY DAY
- TRAINING SHOULD BE ON A YEAR ROUND BASIS
- PROPER WARM-UP AND COOL DOWN
- WATCH FOR SIGNS OF OVERTRAINING
- PROPER WEIGHT TRAINING TECHNIQUES
- TRAIN SPECIFIC TO YOUR SPORT
NUTRITIONAL POINTS
- YOUNG ATHLETES REQUIRE 3000 PLUS CALORIES A DAY
- BEST DIET 65% CARBS, 20% FATS, 15% PROTEIN
- SELECT FOODS FROM 4 BASIC FOOD GROUPS
- VITAMINS AND MINERALS SHOULD NOT BE IGNORED
- PRE-GAME MEAL NO BIG DEAL. BEST MEAL IS HIGH CARB MEAL THREE
HOURS BEFORE GAME, FOUR HOURS FOR PROTEN MEAL AND FIVE
HOURS FOR HIGH FAT MEAL.
INJURY PREVENTION POINTS
- PROPER FITNESS, NUTRITION, REST
- WARM-UP, THEN FLEXIBILITY
- COOL DOWN, THEN FLEXIBILITY
- PROPER SPORT TECHNIQUES
- PROPER EQUIPMENT
- ADEQUATE HYDRATION
- PRE-PARTICIPATION EXAMS