Conditioning/Training

4 Variables Used In Training Program Frequency: HOW OFTEN (# of times per week) Intensity: (HOW HARD) Degree of difficulty Time: (HOW LONG) Time spent Type: (WHAT TYPE) Type of Activities

Overload Principle Subjecting selected systems of the body to loads greater than they are accustomed too Who can give me an example of the overload principle? MUSCULAR STRENGTH DEVELOPS ONLY WHEN MUSCLES ARE FORCED TO CONTRACT AT MAXIMUM OR NEAR MAXIMUM TENSION!!

Overload Principal Increasing capability by increasing the load you lift To increase strength you would want to increase what? RESISTANCE/amt. of weight To increase endurance you would want to increase what? # of REPITITIONS

All or None Principal Muscle fiber contracts fully or does not contract at all Used to increase Strength Should you do lighter weight and few reps or heavy weight and fewer reps??? HEAVY WEIGHT & FEW REPS

Progression Gradually increasing the workload for improvement to continue As a person improves their physical capabilities through a workout routine, they have to adjust their application of the overload principle

Specificity of Training Gains in Training will be specific to the amount of stress imposed upon systems What is an example of this??? LONG DISTANCE RUNNING WILL IMPROVE CARDIO BUT NOT MUSCULAR STRENGTH

Use and Disuse/Individuality See what works best for you What works for someone else may or may not work for you Everyone’s body is different. Train specifically for your body

Various Conditioning Programs Strength Training Muscular Endurance Bodybuilding Sport Training THE # OF REPITIONS AND THE APPROPRIATE AMOUNT OF WEIGHT DETERMINE WHETHER YOU ARE PERFORMING A STRENGTH, GENERAL, or ENDURANCE PROGRAM!

Isometric Exercise Isometric exercise is an exercise in which muscles contract but very little body movement takes place. Example: any strength/endurance exercise in which the weight/position is held; plank

Isotonic Exercise Isotonic exercise involves contracting and relaxing your muscles through the full range of a joint’s motion. Examples: dumbbell exercises (bicep, tricep, etc), walking, lunges, squats, etc

Isokinetic Exercise In isokinetic exercise muscles contract at a constant rate. Strength training in which specialized machines, or dynamometers, maintain a constant speed of movement; blends isometric with isotonic exercises, and can provide a maximal strength workout.

# of Repetitions Strength Training – 2,4,6 reps Sport Training – 8,10,12 reps Endurance Development – 15-25 reps

Order of Exercises and Recovery Exercise large muscle groups before smaller ones Ensure balance and harmony Bicep/Tricep Back/Abs Shoulders/Lats Quads/Hamstrings Allow 48 hours between exercises

Tips for Staying Commited Think about past success, how you achieved them, why they were important to you Think how the training program benefited you Set both short term and long term goals Plan a strategy by making a list of what you need to do Find a friend to work out with

Tips to Make Exercise More Beneficial Warm-Up Good Judgment (Don’t over work yourself) Consistency (Exercising on a regular time schedule) Clothing (loose and comfortable/good shoes) Time of Day to Exercise (set a schedule) Motivation Cooldown

Guidelines for YOUR Exercise Program Begin gradually and progress slowly Always check heart rate during and after exercise Apply progressive overload principal Exercise 3-4 times a week Alternate between light and heavy training Warm up before exercising Cool Down after exercising Use proper training programs