FITNESS ASSESSMENT AND PHYSICAL CONDITIONING

BENEFITS OF WEIGHT TRAINING THE PRIMARY BENEFTS OF WEIGHT TRAINING ARE AN INCREASE IN MUSCULAR STRENGTH AND ENDURANCE SECONDARY BENEFITS INCREASES MUSCLE TONE INCREASES MUSCLE MASS INCREASES MUSCLE POWER WITH AN INCREASE IN MUSCLE MASS AN ATHLETE WILL HAVE AN INCREASE IN METABOLISM THREE BASIC PRINCIPLES OF WEIGHT TRAINING OVERLOAD VARIATION SPECIFICITY

OVERLOAD PRINCIPLE OVERLOAD THE MUSCULAR AND CARDIOVASCULAR SYSTEM BY WORKING HARDER THAN NORMAL MUSCLE STRENGTH, SIZE, AND ENDURANCE WILL INCREASE EXAMPLES: INCREASE AMOUNT OF WEIGHT INCREASE AMOUNT OF REPETITIONS INCREASE AMOUNT OF SETS DECREASE SPEED OF REPETITIONS DECREASE TIME BETWEEN SETS

VARIATION PRINCIPLE A MODIFICATION OF AN EXERCISE THAT IS PERFORMED INCORPORATE WITH THE OVERLOAD PRINCIPLE EXAMPLE: CHANGE BODY POSITION CHANGE EQUIPMENT CHANGE INTENSITY CHANGE SPEED CHANGE SEQUENCE CHANGE DURATION

SPECIFICITY PRINCIPLE SPECIFIC TO THE TYPE OF PERFORMANCE ENHANCEMENT SOUGHT EXAMPLE: THROWERS  STRENGTHEN ROTATOR CUFF ROWERS  ROWING MACHINE; ANY PULL EXERCISES

MUSCLE CONTRACTIONS ECCENTRIC CONTRACTION CONCENTRIC CONTRACTION LENGTHENING OF A MUSCLE DURING CONTRACTION EXAMPLE: BICEP CURL ON THE NEGATIVE CONCENTRIC CONTRACTION SHORTENING OF A MUSCLE DURING CONTRACTION BICEP CURL ON THE POSITIVE

TYPES OF STRENGTHENING AND ENDURANCE EXERCISES ISOMETRIC ISOTONIC ISOKINETIC

ISOMETRIC EXERCISE MUSCLE CONTRACTION WITH NO MOVEMENT EXAMPLE: MUSCLE NEITHER LENGTHENS OR SHORTENS EXAMPLE: PUSHING HANDS TOGETHER A PLANK ADVANTAGES LOW RISK OR INJURY NO EXPENSE DISADVANTAGES CANT WORK THROUGH ENTIRE RANGE OF MOTION

ISOTONIC EXERCISE MUSCLE CONTRACTION WITH MOVEMENT EXAMPLE: MUSCLE IS STRESSED BY THE SAME AMOUNT OF WEIGHT THROUGH THE ENTIRE RANGE OF MOTION EXAMPLE: BENCH PRESS; MUST CONTROL WEIGHT THROUGH ENTIRE RANGE OF MOTION PUSH UPS PULL UPS ADVANTAGES: IMPROVES JOINT MOBILITY INCREASES MUSCLE STRENGTH, TONE, AND ENDURANCE DISADVANTAGES: INCREASED RISK OF INJURY CAN BE EXPENSIVE

ISOKINETIC EXERCISE MUSCLE CONTRACTION WITH MOVEMENT; SPEED STAYS CONSTANT THROUGH ENTIRE RANGE OF MOTION RESISTANCE WILL VARY HYDRALIC OR ELECTRONIC RESISTANCE EXAMPLE: ECCENTRIC CONTRACTION OF THE ROTATOR CUFF STRENGTHENS MUSCLES THAT DECELARATE THE THROWING ACTION ADVANTAGES: CONTROLLED LOW RISK OF INJURY DISADVANTAGES: EXPENSIVE

CHECKING AN ATHLETES PULSE THE TWO MOST COMMON PLACES ON THE BODY TO CHECK AN ATHLETES PULSE: RADIAL ARTERY CAROTID ARTERY CHECK THE PULSE WITH FINGER(S); NEVER THE THUMB

RESTING HEART RATE THE RESTING HEART RATE IS THE NUMBER OF TIME THE HEART BEATS AT REST THE BEST TIME TO TAKE THE RESTING HEART RATE IS AFTER WAKING UP IN THE MORNING HAVE ATHLETE TAKE R.H.R. THREE DAYS IN A ROW AND TAKE THE AVERAGE THE RESTING HEART RATE PROVIDE A BASELINE FOR THE ATHLETES FITNESS LEVEL RESTING HEART RATE AVERAGE: CONDITIONED ATHLETES 40 – 60 BPM AVERAGE PERSON 60 – 100 BPM

RECOVERY HEART RATE TEST RECOVERY HEART RATE BY USING: TEST PROCEDURE: PULSE RECOVERY TEST HARVARD STEP TEST TEST PROCEDURE: USE A 12 INCH STEP STEP ON THE PLATFORM WITH BOTH FEET AT THE SAME TIME USE A STEP RATE OF 24 REPETITIONS PER MINUTE ONE REPETITION EQUALS BOTH FEET UP AND DOWN WAIT 60 SECONDS AFTER COMPLETION OF 3 MINUTE TEST TAKE THE ATHLETES PULSE FOR 30 SECONDS AND MULTIPLY BY 2

LEAN BODY WEIGHT & FAT WEIGHT DETTERMINE FAT WEIGHT FIRST TO DETERMINE FAT WEIGHT: WEIGH THE ATHLETE TO DETERMINE THEIR BODY WEIGHT TEST THE ATHLETES BODY FAT TO DTERMINE BODY FAT % BODY WEIGHT X % OF BODY FAT = FAT WEIGHT TO DETERMINE LEAN BODY WEIGHT: TEST THE ATHLETES BODY FAT TO DETERMINE BODY FAT % BODY WEIGHT – FAT WEIGHT = LEAN BODY WEIGHT

ESSENTIAL BODY FAT THE MINIMUM AMOUT OF BODY FAT NECESSARY FOR THE PROPER PROTECTION OF INTERNAL ORGANS AND FUNCTION OF THE BODY MINIMUM FOR MALES = 3% MINIMUM FOR FEMALE = 11%

THE IMPORTANCE OF BODY FAT FOR ATHLETES IT IS IMPORTANT FOR ATHLETES THAT THEIR BODY FAT DOES NOT FALL BELOW THE LOW END OF THEIR RANGE BODY FAT PERCENTAGES THAT ARE TOO LOW WILL NOT PROVIDE ADEQUATE ENERGY RESOURCES FOR HIGH PERFORMANCE ACTIVITIES THIS LACK OF RESOURCES CAN ADVERSELY AFFECT BOTH PERFORMANCE AND HEALTH

BODY COMPOSITION AND ATHLETES ACCORDING TO THE AMERICAN COLLEGE OF SPORTS MEDICINE CALSSIFICATIONS FOR THE AVERAGE BODY FAT ARE: MALE ATHTETES = 14 TO 16% FEMALE ATHLETES = 21% TO 23%

DETERMINING MUSCLE GAIN OR LOSS BEFORE AFTER BODY WEIGHT = 192 LBS BODY FAT = 22% 192 x .22 = 42 LBS FAT 192 – 42 = 150 LBM BODY WEIGHT = 177 LBS BODY FAT = 18% 177 x .18 = 32 LBS FAT 177 – 32 = 145 LBM

FAT MASS VS LEAN BODY MASS WHEN LOSING FAT: THE LEAN BODY MASS LOSS SHOULD NOT BE MORE THAN HALF OF THE FAT WEIGHT LOSS MUSCLE WEIGHS TWICE AS MUCH AS FAT