1. CHAPTER 7: PHYSICAL CONDITIONING

2. WARM UP  What components should you address when designing a conditioning program for an athlete or client?  What are the two types of motivation?  What are some tips you could use to motivate an athlete or client?  What is the # 1 rule of conditioning?

3. INTRODUCTION  Conditioning = the process of preparing the body for optimal performance.  Components:  Muscular Strength  Muscular Endurance  Flexibility  Cardiovascular Endurance  Body Composition  Physical Capabilities/Medical Conditions

4. INTRODUCTION  Conditioning is most effective when:  Executed all year round  Combined with a healthy diet and proper hydration (provides the body with the fuel it needs to improve and maintain its level of fitness)  Addresses all conditioning components  Utilizes the “Rules of Conditioning”

5. RULES OF CONDITIONING  #1 SAFETY  Use Proper Technique!  Proper body mechanics  Correct use of equipment  Compliance with physician’s instructions  Inspection of Training area and equipment daily to insure safety

6. RULES OF CONDITIONING  #2 MOTIVATION  Encourages maximum effort  Intrinsic – self motivated, personal satisfaction, competition  Extrinsic – enthusiasm, encouragement, praise, positive comments

7. RULES OF CONDITIONING  #3 SPECIALIZATION  Conditioning programs should be sport specific!  Exercises for strength, flexibility, and cardio should be geared to condition the body to meet the physical demands of the sport/activity in which the athlete participates.  Example: Basketball requires quick changes in direction and jumping for height; Plyometric exercises are beneficial https://www.youtube.com/wat ch?v=LJMJiv2NMn0 https://www.youtube.co m/watch?v=ImJZSAC6-- o

8. RULES OF CONDITIONING  #4 WARM-UP/COOL DOWN  Essential part of a conditioning program  Helps prevent injuries  Warm ups should be done prior to stretching (5-10 minutes of low intensity cardio; biking, walking, jumping rope).  Warm ups should be repeated after any rest period during an event. Example: Following half-time of a football game.  Cool downs should consist of flexibility exercises to prevent muscles from tightening up and allow the heart rate to gradually return to the resting rate. https://www.youtube.com/w atch?v=JqVx71rJouo

9. RULES OF CONDITIONING  #5 DIET  Vital to any conditioning program.  Provides athletes with the fuel needed to perform.

10. RULES OF CONDITIONING  #6 HYDRATION  Avoid overheating and muscle cramping.  Helps achieve optimal performance.  Dehydration will impair performance.

11. RULES OF CONDITIONING  #7 INTENSITY  Intensity of a workout determines the results.  Not enough intensity will not produce desired results.  Too much will result in injury.

12. RULES OF CONDITIONING  #8 CAPACITY  Capacity means maximum capability.  Finding the “fine line” between pushing the physiological limits of an athlete (the overload principle) and demanding too much, causing injury.

13. RULES OF CONDITIONING  #9 DURATION  Length of a workout should depend on the athlete’s level of fitness and the level of conditioning that is desired.  30 minutes (not including warm up/cooldown) of aerobic activity will only maintain fitness levels.  If more than maintenance is desired than longer workouts are necessary.  Athlete’s/Clients in poor shape should start slowly and gradually increase length of workouts to avoid injury.

14. RULES OF CONDITIONING  #10 BALANCED STRENGTH  Strength training should be balanced.  Example: When the biceps are worked, the triceps should also be worked, quadriceps/hamstrings, chest/back, abdomen/lower back.

15. RULES OF CONDITIONING  #11 ROUTINE  A daily routine of exercises should be established and defined for each phase of the program.  Make sure each phase of the program works with the athlete/clients schedule – if there is no consistency, the program will fail.

16. RULES OF CONDITIONING  #12 MODIFICATION  Programs should be modified as needed to meet your athlete/client’s specific needs.

17. RULES OF CONDITIONING  #13 FUN  Make it Fun!!  Work out with a friend.  Music!

18. RULES OF CONDITIONING  #14 RELAXATION  Relaxation helps with physical and mental health.  Have a proper balance of work, leisure, and sleep to promote a healthy outlook on life and prepares the body to handle the physical and mental stresses of everyday life.

19. RULES OF CONDITIONING  #15 PROGRESSION  Add small amounts to each workout.  It can take 6-8 weeks for an athlete to attain a top level of physical conditioning.

20. WARM UP  Explain why Rule #14 is important and give an example of how to achieve it.  Give an example of how to apply Rule #12.  How long of a work out do you need to maintain fitness?  What does working out to your capacity mean?

21. WEIGHT TRAINING  Primary benefits of weight training are:  Muscle Strength  Muscle Endurance  Secondary benefits of weight training are:  Muscle Tone  Muscle Mass  Power  Flexibility

22. WEIGHT TRAINING  Muscle Tone = the shape of a muscle in its resting state.  Muscles Mass = the girth or size of a muscle.  Power = the ability to apply force with speed.

23. BASIC PRINCIPLES OF WEIGHT TRAINING  Weight training is based on three basic principles:  The Overload Principle  The Variation Principle  The Specificity Principle

24. THE OVERLOAD PRINCIPLE  Overloading the body’s muscular and cardiovascular systems by working them harder than normal activity requires.  Overload Principle = the application of greater than normal stress to a muscle, resulting in increased capacity. Gradually the muscle will adapt to the increased demand, making it necessary to increase the stress again.

25. THE OVERLOAD PRINCIPLE Overload can be achieved using these methods: 1. Increase the amount of weight lifted. 2. Increase the number of repetitions in a set. Set = a group of repetitions. 3. Increase the number of sets that are performed. 4. Decrease the speed with which repetitions are performed. 5. Decrease the amount of time between sets.

26. THE VARIATION PRINCIPLE  The Variation Principle = the alteration or modification of exercises to work an entire muscle or group of muscles.  Variation of Intensity, Speed, Sequence, and Duration.  Combats boredom.  Works the total muscle.  Methods for applying the Variation Principle:  Change equipment  Vary the order in which exercises are done  Change body position  Example: On a bench press, switch from a narrow grip to a wide grip.

27. THE SPECIFICITY PRINCIPLE  The Specificity Principle = the relationship between an exercise and the activity for which performance enhancement is desired.  Exercises should be chosen specifically to what you are trying to achieve.  Exercises that closely resemble the motion of the activity you participate in will improve ability.  Example: Baseball players, javelin throwers, etc. would benefit from exercises that strengthen the rotator cuff muscles.

28. SAFETY GUIDELINES FOR WEIGHT TRAINING  #1 WARM-UP/COOLDOWN  It is important to warm up large muscle groups for 5-10 minutes prior to weight training.  Example: Biking, jumping jacks, jumping rope, etc.  Also, a 5-10 minute cool down will prevent muscles from cramping.

29. SAFETY GUIDELINES FOR WEIGHT TRAINING  #2 STRETCHING  Stretching = gently forcing the muscle to lengthen.  Stretching should follow the warm-up.  Weight training should follow the warm-up and stretching exercises.  Stretching exercises should be focused to the muscles that will be worked during the weight training.

30. SAFETY GUIDELINES FOR WEIGHT TRAINING  #3 SPOTTING  Spotting is very important to safety.  Spotting is very important when using free weights.  A “spotter” is a person who protects the client by positioning their hands near the weight that is being lifted so that they are able to remove the weight if the client loses control.

31. SAFETY GUIDELINES FOR WEIGHT TRAINING  #4 COLLARS  A collar is a device that secures free weights to the bar being lifted.  When using free weights, a collar should always be placed at the ends of the weights to keep them secure.

32. SAFETY GUIDELINES FOR WEIGHT TRAINING  #5 MUSCLE BALANCE  Make sure that the muscles are worked on the front side of the muscle group in the same way they are worked on the back side of the muscle group.

33. SAFETY GUIDELINES FOR WEIGHT TRAINING  #6 RANGE OF MOTION (ROM)  Make sure your clients work the entire range of motion by achieving full flexion and extension of the muscles during each exercise.

34. SAFETY GUIDELINES FOR WEIGHT TRAINING  #7 PROPER FORM  The correct form or technique is essential in attaining the proper benefits from any exercise!  Vital to reducing risk of injury!

35. PROPER FORM  All lifting should be done in a slow and controlled manner.  Bringing the weight down should take twice as long as bringing the weight up. For example, when doing a bicep curl it should take about 2 seconds to go through the ROM on the way up, and it should take about 4 seconds to bring the weight down.  To keep the natural curves of the back in proper alignment, a broad base of support should be maintained with the feet.

36. PROPER FORM  To reduce strain on the lower back and provide the proper leverage, the weight should be kept close to the body.  The resistance or weight should be tested before attempting to fully press or lift it.  Proper breathing helps facilitate the lift and is done by exhaling while performing the lift and inhaling when returning to the starting position.  Using the momentum of a weight machine to assist with the next repetition should be avoided.

37. PROPER FORM  Follow the manufacturers’ instructions for use and maintenance of all exercise equipment! This helps ensure safety and helps protect you from liability in the event an injury does occur.  If the activity causes pain or increases pain it should be stopped. Any pain that persists should be evaluated by a physician.  Advise clients/athletes to stop activity immediately if they feel dizzy or faint, experience pain in the chest, neck, or arm, or experience shortness of breath. Call 911 if symptoms persist.

38. FLEXIBILITY EXERCISES  Help increase ROM.  A stretch should produce moderate tension in the muscle, but not cause pain.  Stretches are held at moderate tension for 15-30 seconds, inhaling and exhaling at a relaxed rate to obtain the full benefit of the stretch.  Inhale before the stretch and slowly exhale as the stretch is performed, easing, and relaxing into the stretch as the air is exhaled.  BEGIN STUDENT FLEXIBILITY EXERCISE PRESENTATIONS!

39. EXAMPLE: LATERAL NECK STRETCH  Muscle: Sternocleidomastoid  Starting Position: Instruct the client to stand up straight and place the palm of one hand on the top of the head with the finger extending down the opposite side of the head. The other hand is placed behind the back.  Stretch: The head is tilted laterally, in the direction of the upper hand, keeping the shoulders in line with each other. Resistance is created by gently pulling the head with the upper hand.

40. STRENGTHENING EXERCISES  Concentric Contraction = the shortening of a muscle during contraction.

41. STRENGTHENING EXERCISES  Eccentric Contraction = the lengthening of a muscle during contraction.

42. STRENGTHENING EXERCISES  Isometric Contraction = a muscle contraction with no motion that results in no change in the length of the muscle.  Applying pressure against a stable resistance.  Can help maintain and improve muscular strength but does NOT work a muscle through the entire ROM.

43. STRENGTHENING EXERCISES  Isotonic Contraction = a muscle contraction produced by constant external resistance.  Improves joint mobility as well as muscular strength.  The muscle will shorten and lengthen.  Example: Free weights

44. STRENGTHENING EXERCISES  Isokinetic Contraction = a muscle contraction produced by a variable external resistance at a constant speed.

45. PROPRIOCEPTION  Proprioception = the ability to sense the location, position, orientation, and movement of the body and its parts. BEGIN STUDENT STRENGTH EXERCISE PRESENTATIONS!

46. CARDIOVASCULAR EXERCISE  Most important aspect of physical fitness to one’s health!  Helps build stamina and endurance in the heart and lungs.  Examples: Power Walking, Running, Jogging, Aerobics and Step Classes, Bicycling, Rowing Machines, Stair Climbers, Stair-Steppers, Elliptical Trainers, Upper-Body Ergometer (UBE)