During the course, you will be working on understanding the training principles to improve your performance on and off the ice.

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2 During the course, you will be working on understanding the training principles to improve your performance on and off the ice. These training principles should be used when you want to improve in any aspect of your athletic performance. Even if ice sports is not your passion, these principles can be applied to any sport.

3 1. HEREDITY Genetic traits make you more prone to certain diseases. Find out about your family history. 2. ENVIRONMENT Pollution is a health hazard that is difficult to control 3. GENDER Some diseases are related to gender. For instance, prostate cancer affects men and breast cancer affects women. 4. AGE As people age, they recover less quickly.

4 1. DIET - Eat sensibly and control your weight. 2. EXERCISE - Keep healthy heart, lungs and muscles. This relieves stress and helps control weight. 3. REST - Seven to eight hours of sleep each night is recommended. 4. STRESS - Physical and emotional problems can be caused by stress, but they can be managed. 5. BAD HABITS - Smoking, drugs, and alcohol abuse can be avoided. 6. ATTITUDE - A positive outlook on life is a big first step to wellness.

5 Definition: Being able to carry out your daily life without undue fatigue. Determined by 5 categories: 1.Cardiovascular System 2.Respiratory System 3.Muscular System 4.Flexibility 5.Body Composition

6 Physical Fitness is made up of both Health Related Components (5) Are components related to how well the systems of the body operate Skill Related Components (6) Are factors that related to the possibility of you becoming a good athlete

7 1. Cardiovascular Fitness Is the body s ability to continuously proved oxygen to muscles as work is performed over an extended period of time Uses both the Circulatory (heart, blood, blood vessels) and the Respiratory (lungs and air passages) Systems

8 How do we monitor our heart? Heart Rate!! Average heart rate for adults is 70 bpm Average for children is 100 bpm What is your Resting Heart Rate? Find your carotid artery (neck) or your radial artery (wrist) and count your pulse for 6 seconds and multiply by 10.and the number is?.

9 What is our Target Heart Rate when exercising? Depends on what we want to do. But the formula is easy 220 age = your maximum heart rate MHR x.6 (60%) = Lower Limit MHR x.9 (90%) = Upper Limit

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11 Exercise Level Fitness Target Zones: Heart Rates Benefits Intensity Level (Max HR %) Light Exercise Healthy Heart Maintenance 50% - 60% Weight Loss Burn Fat & Calories 60% - 70% Base - Aerobic Increase stamina & endurance 70% - 80% Conditioning Fitness conditioning, muscle building, and athletic training 80% - 90% Athletic - elite Athletic training and endurance 90% - 100%

12 2. Muscular Strength The ability of a muscle group to apply a maximum force against a resistance one time. Eg. How much can you bench press at one time? Our Test..How may pushups can you do in one minute? Lets find out! Canadian Standardize Fitness Testing.

13 3. Muscular Endurance Is the ability to repeat muscle movements over a period of time. Eg. How many step ups can you do in one minute Our Test How many sit ups you can do in one minute. Lets find out what you can do! Sit Up Test

14 4. Flexibility Is the ability to move body joints through a full range of motion. Eg. Sit and Reach Test. Men (cm) Women (cm) super > +27 > +30 excellent +17 to to +30 good +6 to to +20 average 0 to to +10 fair -8 to -1-7 to 0 poor -19 to to -8 very poor < -20 < -15

15 5. Body Composition People have different body types due to the specific genetic make-up you inherit from your parents and grandparents Body types are different that just weight and height Your Body Type is called a SOMATOTYPE. There are 3 basic types, and most people have a combination of any and all body types.

16 Endomorph Soft body Wide hips Round shape Underdeveloped muscles Trouble losing weight Easy weight gain

17 Mesomorph Athletic Muscular body Upright posture Rectangle shaped (hour glass for women) Gains and loses weight easily Grows muscle quickly

18 Ectomorph Fragile Thin Delicate build Tall Lightly muscled Trouble gaining weight Longer muscle growth

19 Your personal body type is called a. 1 Mark List the 3 different body types and provide 4 characteristics of each one. Point for is fine 15 Marks Total is 16 Marks

20 How do we improve our physical fitness? F Frequency How often (# of Days) I Intensity How hard (THR) T Time (minutes or hours) T Type (cardio/muscles or both) What does the Public Health Agency of Canada have to say?

21 Principle of Overload In order to improve or get stronger, your muscle (heart included) must be overloaded or worked harder than your normal More = improvement Normal = maintenance Less = decrease If you want to improve you must put in the effort.

22 Principle of Specificity To improve a specific component of wellness of physical fitness, you need to overload that particular fitness component: Eg. Run to improve cardiovascular fitness, weight train to improve muscular strength/endurance, but not visa versa.

23 Principle of Progression As you work harder, your body adapts, therefore you must progressively increase the amount for improvement to occur. If you progressively increase the load, you will improve your fitness and prevent injuries.