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Copyright © 2002 Career Publishing, Inc. Visual 7-1 Conditioning the process of preparing the body for optimized performance
Copyright © 2002 Career Publishing, Inc. Visual 7-2 Rules of Conditioning 1. Safety 2. Motivation 3. Specialization 4. Warm-up/ Cooldown 5. Diet 6. Intensity 7. Capacity 8. Duration 9. Balanced Strength 10. Routine 11. Modification 12. Fun 13. Relaxation 14. Progression
Copyright © 2002 Career Publishing, Inc. Visual 7-3 Basic Principles of Weight Training Overload Principle Variation Principle Specificity Principle
Copyright © 2002 Career Publishing, Inc. Visual 7-4 Safety Guidelines for Weight Training 1. Warm-up/Cooldown 2. Stretching 3. Spotting 4. Collars 5. Muscle Balance 6. Range of Motion 7. Hydration 8. Proper Form
Copyright © 2002 Career Publishing, Inc. Visual 7-5 Flexibility Exercises
Copyright © 2002 Career Publishing, Inc. Visual 7-6 Types of Muscle Contractions isometric –a muscle contraction with no motion that results in no change in the length of the muscle isotonic –a muscle contraction produced by a constant external resistance isokinetic –a muscle contraction produced by a variable external resistance at a constant speed
Copyright © 2002 Career Publishing, Inc. Visual 7-7 Strengthening Exercises
Copyright © 2002 Career Publishing, Inc. Visual 7-8 Cardiorespiratory Exercises Power Walking Running & Jogging Aerobics/Step Classes Bicycling Rowing Machines Ski Machines Stair Climbers Stair Steppers Upper Body Ergometers
Copyright © 2002 Career Publishing, Inc. Visual 7-9 Coach Churchill wanted to get together with his athletic trainer, Terri, to come up with a conditioning program the kids would follow through with. It had been a long football season and most came out uninjured, but the coach wanted to see if they could improve things even more. Terri suggested first walking through the weight room and checking it out for safety. He should make sure there are enough collars and belts and that the spacing between the stations is adequate. There’s nothing worse than getting injured while trying to prevent injuries. Second, Terri suggested comparing this season’s injuries to those of previous seasons and national norms. Terri has all the injuries in a computer database, so it is easy to look for any increase in injuries over previous seasons and to compare to national norms. The coach had put a lot of work into the warm-up and cooldown phases of the training program this season, and it seemed to help, but the comparison Terri suggested would help them determine if the new warm-up drills had actually prevented any muscle strains. A reduced injury count is the best indication that a program is working.
Copyright © 2002 Career Publishing, Inc. Visual 7-10 Both the coach and Terri wanted to make sure that time wasn’t wasted in the weight room. So they looked closely at the duration and intensity of the program as well as the specialization and made some modifications, making sure that the duration was no longer than necessary and that the intensity of the exercises worked the muscles to capacity. They also reassessed the focus of the exercises, making sure the specialization was appropriate for each athlete. The ultimate goal was to make the kids stronger for the sports and positions they would be playing. What else could Coach Churchill and Terri look at in an attempt to improve the training program? How can they make the conditioning program interesting enough to the athletes to get them into the weight room to do their exercises? How can they track the effects of the changes they made to the program?
Chapter 22 Physical Conditioning. Conditioning Prepares the body for optimized performance Achieved through building muscle strength and endurance, increasing.
CHAPTER 7: PHYSICAL CONDITIONING. WARM UP What components should you address when designing a conditioning program for an athlete or client? What.
© 2008 McGraw-Hill Higher Education. All rights reserved. 1 Exercise for Health and Fitness Chapter 10.
Fitness Plans. Your Fitness Plan The physical activities you choose depend on factors such as your fitness goals and the activities you like – Identifying.
© 2008 McGraw-Hill Higher Education. All rights reserved. 1 Exercise for Health and Fitness Chapter 13.
Fitness Training Activities. Resistance Training Station training Completion of all the sets of one exercise before moving to the next exercise Completion.
Why Strength Training? Why Strength Training? 1. Improve Muscular Strength 1. Improve Muscular Strength 2. Metabolic function 2. Metabolic function 3.
STRENGTH TRAINING Terms Terms Set – Defined as the number of times you do a group of lifts. –You bench press three different times Repetitions – Defined.
Chapter 12 - Basics of Injury Rehabilitation. Philosophy of Athletic Injury Rehabilitation Injury is the nature of sport Most injuries do not require.
Training Methods. Explain the principles of each method, specific examples, advantages and disadvantages.
Vocabulary Flashcards Chapter 14 - Achieving Muscular Fitness Go to first word…
Chapter 7: Prehabilitation and Preseason Conditioning.
Planning your physical activity can help you achieve specific fitness goals.
In which component of fitness are you the strongest? In which do you need to improve? Why?
© 2010 Delmar, Cengage Learning 1 © 2011 Delmar, Cengage Learning PowerPoint Presentation to Accompany.
Definitions of Physical Activity, Exercise, and Fitness.
Performance Enhancement Strength Training. Muscle Fiber type & Performance Slow twitch More efficient using oxygen to generate fuel for continuous.
Lesson 3 Do you exercise regularly? Do you follow a workout plan? Do you have a fitness goal? Setting a fitness goal can help you get started by providing.
Better Health. No Hassles. Definitions of Physical Activity, Exercise and Fitness.
Warm up – Purpose The purpose of the warm up is to prepare an athlete for activity both physically and mentally. It is important that the warm up.
Dr. Afaf A Shaheen Lecture 10 RHS 322 The Ability of the body to adapt to the demands of physical effort in relation to both general health and specific.
Chapter 14 - Achieving Muscular Fitness Focus: Learn a variety of activities to develop muscular fitness by applying the principles of training.
Overload Principle 9 th Grade. Overload Muscular fitness is developed by placing a demand, or overload, on the muscles in a manner to which they are not.
Copyright © 2002 Career Publishing, Inc. Visual 8-1 Know Your Client Goals Time Schedules Habits & Preferences.
Planning Personal Fitness. One of the KEYS to getting physically fit is correct planning! Determine your current fitness level through fitness tests.
Chapter Six Training for Fitness. Principles of Training ä Principle of overload ä Principle of progression ä Principle of specificity ä Principle of.
Physical Activity and Fitness Chapter 12. Physical Activity and Your Health Physical activity- any form of movement that causes your body to use energy.
MUSCULAR STRENGTH AND ENDURANCE. DO NOW Answer the following questions on your own piece of paper What are the 5 components of fitness? What are some.
Different types of exercise can help you evaluate and improve the various elements of fitness.
Principles of Training Creating a Muscular Fitness Workout Plan.
Developing Muscular Fitness. Benefits of Resistance Training Weight control Weight gain Appearance Time economy Energy Athletic performance Injury prevention.
Performance Enhancement Strength Training. Learning Log Why do we strength train? What benefits do we receive? Any side effects?
Chapter Fourteen Achieving Muscular Fitness. Applying the Principles of Training Frequency Muscular strength: every other day (2-4 times per week) Muscular.
Review 1 How to treat acute injuries? 2 How to treat overuse injuries? 3 What does methods of supportive therapy involve ？
Importance of physical Exercise SUBTITLE. Come up with 2 other myths about physical activity. Learning log Myth Being thin is a sign of fitness. Fact.
Chapter 6 Developing Muscular Fitness A Wellness Way of Life Ninth Edition Robbins/Powers/Burgess © 2011 McGraw-Hill Higher Education. All rights reserved.
Chapter 2 Lecture © 2014 Pearson Education, Inc. General Principles of Exercise for Health and Fitness.
Rehabilitation and Conditioning Rehabilitation-restoring function through programmed exercise, to enable return to competition.
Chapter 2 Lecture Understanding Fitness Principles © 2015 Pearson Education, Inc.
Physical Fitness. Fitness Concepts Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition –The amount of fat tissue.
INJURY PREVENTION AND FITNESS TRAINING. Injury Prevention A conditioned athlete decreases his/her risk of injury. The lack of physical fitness is.
C H A P T E R Rehabilitation and Reconditioning.
Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined Muscular strength The ability of a muscle or muscle groups to exert.
Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Keys to Good Health Nutrition and Physical Activity 5/14/07.
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