Cool-down and Stretching

Skills Instruction

Training Sequence (tasks ==> skills ==> application in game/event ==> implementation in competition)

o The key is to break skills into small basic tasks or steps; tasks are then put together to form skills.

o Drills are developed so that skills can be applied in a game situation. The result is skills performed in competition.
2(a) Communication when Teaching and Coaching

· Make sure an athlete is looking at you when making a coaching point.

· Ask athletes questions rather than always providing directions. Lead them to think for themselves.

B) Levels of Instruction: Skills Progression

· Assess what an athlete is ready to do; build upon strengths.

· Use appropriate levels of assistance for each athlete — verbal, visual (demonstration), physical prompt, physical assistance. Reduce physical assistance in favor of simple cues and eventually no prompting at all.

· Practice skills in situations that are related to the game or event.

· Use drills and activities that involve many athletes at all times.

Competition Experience

· Provide a realistic competition experience during each practice in order to improve confidence and performance under the pressure of real competition.

· Help athletes understand game by providing immediate and concrete feedback. During scrimmages or practice games, stop the play to help athletes recognize critical situations and learn how to react successfully.

· Emphasize the value of enforcing the rules during training. Rules enforcement helps prepare athletes for participation in community sports and in life.

Cool-down and Stretching

o Having athletes do light jogging and then stretching major muscle groups will prevent muscle cramps and soreness and increase flexibility.

o Review the main themes of the training session; reward athlete performance, and talk about the next competition or training session.

II. Find the equivalents in your native language to the following words and word-combinations:

- essential components

- warm-up and stretching

- skills instruction

- competition experience

- cool-down and stretching

- leaning against a wall

- lying down

- to circulate

- groin stretch

- grasping hands behind body

- leaning forward

- calf stretch, triceps stretch

- to break skills into small basic tasks

- scrimmages

III. Think of the essential exercises applied in every work-out. Make ranking of the most important ones. Do it in written form.

Topic 8. Nutrition for Optimal Performance during Workout and Restoration

Ex. 1. Read the text. Highlight the key words. Share this information with your group-mates:

Food is fuel for your high-performance engine —your body. The analogy works because the best fuel for sport performance also seems to be the best for health maintenance and disease prevention.

High-performance nutrition involves a definitive combination of carbohydrates, fat, protein, vitamins, minerals, and water. The mixture should be approximately the same for most endurance athletes. However, it is helpful to understand the definition and function of each of these nutrients as they relate to optimal performance and good health.

Protein for Growth. Protein builds new cells and fixes damaged ones in all parts of your body. Protein is especially important for growth. Protein is made up of amino acids. Along with growth and repair, they preserve muscle mass, hormone production, enzyme production, properly functioning immune system and to provide energy if carbohydrates aren’t available. Protein is found mostly in meat, eggs, fish, nuts, seeds and beans.

Carbohydrates for Energy. Carbohydrates are broken down to the simplest form as glucose, which is your body’s main source of energy. Carbohydrates are important for your brain, nervous system, kidneys and muscles. They are mainly stored in the liver and muscles to use later for energy. Fibre, a type of carbohydrate, removes waste and promotes bowel health by allowing waste to move more quickly through your gut. They are mostly found in grains, fruits and milk but are also found in nuts, seeds, beans and vegetables.

Fats for Health. Fats are broken down into their simplest form of fatty acids. Fat is used for cell membranes, energy, absorbing fat soluble vitamins, support for your internal organs and to provide taste and texture to food. Types of fats are monounsaturated, saturated and trans fats. Good fats, or unsaturated fats, include olive oil, avocados and nuts. Bad fats, otherwise known as saturated fats, are meat, butter and lard. Trans fats, or very bad fats, are in baked goods, fried foods and snack food.

Vitamins and Minerals. Vitamins and minerals are essential because they connect with each other and perform many different things in your body. Water soluble vitamins are in the watery parts of food and can move freely throughout your body. They form energy, build protein and make collagen. Fat soluble vitamins are in fatty foods and have to be transported through your body through a protein escort. They interact with each other to protect eyes, bones, skin, lungs and your intestines. Major minerals, or electrolytes, balance bodily fluids. Trace minerals perform various tasks such as carrying oxygen throughout your body, blood clotting, immune system and strengthening bones.

Water Functions. You drink water to replenish what you lose through waste removal, sweat and everyday metabolic functions. Water is important for keeping a normal body temperature, urination, bowel movements, sweating, protecting your spinal cord and providing a barrier for your joints. Increase your water intake with exercise, fever, illness and when the temperature is hot.

Ex. 2. Translate the following into English.

Восстановление – это не просто отдых. Это, скорее всего, касается регенерации физиологических процессов в мышцах, которые были подвергнуты физическому стрессу во время специальной тренировки. Тренировки с годовым циклом любых объемов, особенно те, чей объем превышает 350 часов, приведут к лучшим результатам, если принимаются соответствующие меры по восстановлению. Диета является неотъемлемой частью плана восстановления. Было установлено, что невозможность ежедневного восполнения гликогена приводит к истощению и усталости. Для адекватного восполнения израсходованных запасов гликогена в тканях мышц и печени рекомендуется поддерживать ежедневный прием углеводов на уровне 65%-80% от общего потребления калорий.

Ex. 3. Describe food pyramid according to the pictures bellow:

Topic 8. Self-Study Work. Facts About Sound Eating Practices

I. Read the text and answer the following questions:

1. What for do we need 10 key nutrients?

2. How many serving a day does a person need?

3. What does Food Guide Pyramid show?

4. Who expends more than typical amounts of calories?

5. Can snacks be an important part of good nutrition?

6. Which snacks must have people who want to maintain or lose weight?

7. What sort of snacks must have those who want to gain weight?

8. What are the best snacks?

9. Can you mention some suggestions for healthy snacks?

Text

Food Guide Pyramid will provide the ten key nutrients and enable a person to meet the dietary recommendations outlined in this text.

The Food Guide Pyramid was designed to guide people in the selection of nutritious food. A greater number of servings is recommended from the food groups near the base of the pyramid (complex carbohydrates). Active people who expend more than typical amounts of calories in physical activity will need to choose servings near the upper number in the pyramid, whereas sedentary people will need fewer servings. Figure 2.-with an idea of what constitutes a serving for each food group.

Healthy snacks can be an important part of good nutrition.

Snacking is not necessarily bad. For those interested in losing or maintaining their current weight, small snacks of appropriate foods can help fool the appetite. For those Interested in gaining weight, snacks can provide additional calories. The key is selection of the foods for snacking. For those trying to maintain or lose weight, the calories consumed in snacks will probably necessitate limiting the calories consumed at meals.

As with your total diet, the best snacks are those that are nutritionally dense. Too often, snacks are high in calories, fats, simple sugar, and salt. Check the content of snacks. Even foods sold as "healthy snacks," such as granola bars, are often high in fat and simple sugar. Some common snacks such as chips and popcorn are high in salt and may be cooked in fat.

Some suggestions for healthy snacks include ice milk Instead of ice cream, fresh fruits, vegetable sticks, popcorn not cooked in fat and with little or no salt, crackers, and nuts with little or no salt.

Careful selection of food choices is important for those who rely on fast foods as a significant part of their diet.

More and more Americans rely on fast foods as part of their normal diet. Unfortunately, many fast foods are poor nutritional choices. Many hamburgers are high in fat. French fries are high in fat because they are usually cooked in saturated fat. Even choices deemed to be more nutritious, such as chicken or fish sandwiches, are often high in fat and calories because they are cooked in fat and covered with special high-fat/high-calorie sauces.

II. Find the equivalents in your native language to the following words and word-combinations:

- recommended food servings

- key nutrients

- diet

- nutritious food

- food group

- active people

- sedentary people

- healthy snacks

- good nutrition

- maintain current weight

- appropriate foods

- gain weight

- limit the calories at meals

- total diet

- simple sugar and fats

III. Write, please, about your point of view concerning good nutrition.

Task. Read the following article. Write a short (100 words) rendering of it.

Couch Culture: Only a Quarter of U.S. Youth Get Recommended Exercise

By Alexandra Sifferlin @acsifferlin Jan. 08, 2014

It’s no surprise that kids don’t exercise, but the first national survey documented exactly how inactive American children are.

In 2008, the U.S. government issued its first guidelines for physical activity, based on studies indicating which exercises people should try and how long they should be active in order to improve their health. The recommendations included daily physical activity of moderate to vigorous intensity for 60 minutes for children. But in the latest analysis of how well the advice is being followed, the National Center for Health Statistics found that only about 24.8% of youth surveyed in the National Health and Nutrition Examination Survey (NHANES)’s National Youth Fitness Survey got the recommended amount.

Young boys were more physically active than girls — 27% of boys met the guidelines compared to 22.5% of girls. Among boys, basketball was the most common way to exercise, followed by running, football and bike riding. For girls, running was the most common form of exercise, followed by walking, basketball and dancing.

The survey also revealed some unsurprising patterns between physical activity and weight; the percentage of boys who exercised dropped as their weight increased, confirming the vicious cycle between inactivity and obesity.

That suggests that public health campaigns such as First Lady Michelle Obama’s Let’s Move! effort might make heavier kids a priority, since they face greater challenges in exercising. With one out of every three children in the U.S. now overweight or obese, the survey authors say encouraging more kids to become active is critical to reducing their risk of becoming adults with chronic diseases such as diabetes, cancer and heart disease.

Taken from: http://healthland.time.com/2014/01/08/couch-culture-only-a-quarter-of-u-s-youth-get-recommended-exercise/

Task. Read the following article. Write a short (100 words) rendering of it.

Study: Obesity Rates Have Surged In Developing World

One third of the planet is now obese or overweight, according to a new report

By Denver Nicks @DenverNicks Jan. 03, 2014

The number of obese or overweight people in the developing world nearly quadrupled from 250 million to 904 million between 1980 and 2008, according to a study published this month by a UK think tank. Over the same period obesity rates in high-income countries increased by 1.7 times.

One third of all adults worldwide—1.46 billion people—are now overweight or obese, says the report from the Overseas Development Institute. But by 2008, more people were overweight and obese in developing countries (904 million) than in richer countries (557 million).

The developing world’s dramatic weight gain since 1980 is due primarily to two factors, says the report: richer diets and more sedentary lifestyles. More people in poorer countries are earning enough to move from diets built on cereals and tubers to diets rich in meat, fat and sugar, and now have increasingly stationary lives. That’s leading to rising global incidence of diseases like cancer, diabetes, heart disease and stroke.

“What has changed,” says the report, “is that the majority of the people who are overweight or obese today can be found in the developing, rather than the developed, world.”

Taken from: http://healthland.time.com/2014/01/03/study-obesity-rates-have-surged-in-developing-world/