FIXED-USYS_Chapter 1 and 2 combined_Final module_7.22.14

Information about FIXED-USYS_Chapter 1 and 2 combined_Final module_7.22.14

Published on July 22, 2014

Author: HKOS



PowerPoint Presentation: COACHING HEALTHY HABITS Chapter 1 Training Topics: Training Topics Drink Right Move More Snack Smart During this training module, we’ll talk about three healthy principles and the ways you can help players: Physical Activity & Children: Physical Activity & Children Children and adolescents should get 60 minutes or more of physical activity each day, but most children aren’t meeting this recommendation . - Physical Activity Guidelines for Americans Move More Children in Youth Sports : Children in Youth S ports Studies show that in sports practices players are physically active: A. n early 100% of the practice. B. about 75% of the practice. C. l ess than 50% of the practice. Move More Players are physically active in sports practices… : C. less than 50% of the practice. Players are physically active in sports practices… Sources: Leek et al. (2010 ),Archives of Pediatrics & Adolescent Med; Wickel & Eisenmann (2007), Journal of the American College of Sports Medicine Move More Making the Call: Move More: Tips for adding 10-15 minutes of active time to trainings (practices): Scrimmage Light-Intensity Active Rest Avoid the 3 L’s (Lines, Lectures and Laps) Making the Call: Move More Move More Benefits of Scrimmaging: • Players learn new skills • All players can participate and be active • Players stay engaged Tip: Try multiple small-sided scrimmages ( 3 vs. 3) Benefits of Scrimmaging Move More : Light-intensity activities that players can do while waiting to enter the activity or during transitions between activities. Aim for Active Rest Move More : Lines: No physical activity Lectures: No physical activity Laps : No skill building Why to Avoid the 3 L’s Move More Next Up: Hydration for Active Players: Next Up: Hydration for Active P layers Drink Right Move More Snack Smart Hydrating with Water: Pediatricians recommend that children drink water , not sports drinks. The American Academy of Pediatrics Hydrating with Water Drink Right Myths about Sports Drinks: Myths about Sports D rinks Myth: Sports drinks aren’t like sugary drinks, such as soda or fruit-flavored drinks. Fact: Sports drinks have added sugar, without any nutritional benefit. Drink Right PowerPoint Presentation: Myths about Sports Drinks Fact: If players are staying hydrated with water and eating a healthy diet, it’s not necessary to replenish electrolytes. Myth: Sports drinks have the electrolytes that player s need to stay hydrated . Drink Right PowerPoint Presentation: Remind players to take frequent water breaks Put the water cooler or water bottles along the sidelines, for easy access Consider a water-only policy , so sugary drinks won’t compete with water Making the Call: WATER only! Drink Right PowerPoint Presentation: Making the Call: WATER only! Drink Right A Drink Right Pledge can help get parents and players on board with water-only Players and/or parents can sign The team can pledge at the start of the season PowerPoint Presentation: Next Up: Smart Snacks for Active Players Drink Right Move More Snack Smart Snacks at Soccer : Snacks at Soccer Have you seen snacks like this at practices or games? Making the Call: Smart Snacks: Making the Call: Smart Snacks Try: Bananas Orange or melon slices A pple wedges Dried fruits like apricots , apples, or raisins Cucumbers, celery or peppers and low-fat dip Snack Smart At Your Next Practice: At Your Next Practice K eep all players active: Increase active time during your training by 10-15 minutes . Make wate r the easy choice: Lead “water only” trainings and matches. If snacks are provided, make them fruits and veggies. PowerPoint Presentation: COACHING HEALTHY HABITS Chapter 2 Typical Child’s Diet: Typical Child’s Diet Top 3 sources of calories: desserts, pizza, and soda *Sources: Reedy and Krebs-Smith , 2010; Cook and Friday, 2000; Wang et al, 2008. Added sugar: counts for 18% daily calories 63% of children do not eat enough fruit and 78% do not eat enough vegetables. PREPARING FOR PRACTICE: PREPARING FOR PRACTICE What Drives Performance?: What Drives Performance? Carbohydrates (from whole grains, fruits and vegetables): Build up glycogen to fuel muscles and help players avoid low blood sugar to keep concentration and focus. Water: Best for hydrating before, during, and after activity. Before Exercise: Before Exercise Snack and Small Meal Ideas (at least 60 minutes before) Fresh fruits Fresh vegetables Banana and low-fat yogurt Hummus and carrots Whole grain cereal with fruit and low fat milk Peanut butter (spread thin) and banana sandwich Pasta or rice dish Always include 8-12 oz. (about 1-1 ½ cups) of water 30 minutes before exercise. What to Avoid Before Exercise: What to Avoid Before E xercise Staying Energized During Play: Staying E nergized D uring Play U6 – U10: Snacks only if needed U11 and older: (Or more than 60 minutes of continuous play) May need a light snack E .g. Fresh fruit like orange slices, melon, grapes or banana halves Sports Drinks During Play: Sports Drinks During Play Do these players have the same hydration needs? Staying Hydrated During Play: Staying H ydrated During P lay After Exercise: U6 – U10: After Exercise: U6 – U10 U6 – U10 soccer players: Drink plenty of water – sports drinks are not needed Immediate “re-fueling” is not necessary Instead of unhealthy treats or snacks right after exercise, encourage players to wait and eat a balanced meal. After Exercise: U11 and Older: After Exercise: U11 and Older U11 and older (or more than 60 minutes of continuous play) : Eat a healthy snack with carbohydrates ( fruit, vegetable or whole grain ) and protein 30-60 minutes after exercise Yogurt and banana, whole wheat turkey sandwich, whole grain cereal with milk, or 8 oz. low-fat milk (regular or chocolate). Drink water Tournament Play: Tournament Play Tournaments or back-to-back games: P ack a healthy lunch to avoid unhealthy fast-food choices Avoid meals with high fat and protein between games Recap: Recap Timing Hydration Food Pre-game 30 minutes before Whole fruits are best, no less than 60 minutes prior During game Every 15-20 minutes No snack needed unless intense activity - offer fruits or vegetables Post-game Within 30-60 minutes For intense activity - snack with carbohydrates and protein Specific Suggestions for Coaches: Specific Suggestions for Coaches Players should be encouraged to eat at minimum 60 minutes before they arrive at the field. Ask your players what they ate and drank before coming to the field. Point out results of not eating in advance (tired, slow) Place water bottles on sidelines and take frequent water breaks. Thank You for Being a Coach!: Thank You for Being a Coach! This module was created in collaboration with Healthy Kids Out of School, an initiative of ChildObesity180 at Tufts University. R egional funding provided by the Harvard Pilgrim Health Care Foundation .

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