1. Chapter 22 Physical Conditioning

2. Conditioning Prepares the body for optimized performance Achieved through building muscle strength and endurance, increasing and maintaining flexibility, and exercising the heart and lungs 2

3. Conditioning Healthy diet and proper hydration Assists with conditioning by supplying the body with the fuel it needs to improve and maintain its level of fitness 3

4. Rules of Conditioning Safety Motivation Specialization Warm-up/Cool-down Diet Hydration Intensity Capacity Duration Balanced strength Routine Modification Fun Relaxation Progression 4

5. Basic Principles of Weight Training Weight training is the most effective method of accomplishing goals of conditioning. Primary benefits Muscle strength and muscle endurance Secondary benefits Muscle tone, muscle mass, power, and flexibility 5

6. The Overload Principle Working the body’s muscular or cardiovascular systems harder than normal activity requires If done correctly: Muscle strength, endurance, and size will all increase 6

7. Achieving Overload Increase amount of weight lifted Increase number of repetitions in a set Increase number of sets performed Decrease speed of repetitions Decrease amount of time between sets 7

8. Variation Principle Modification or alteration of exercise as well as its intensity, speed, sequence, and duration Variation combats boredom and works the total muscle. 8

9. Specificity Principle Refers to the relationship between an exercise and the activity for which performance enhancement is sought 9

10. Safety Guidelines for Weight Training Warm-up/cool-down Stretching Spotting Collars Muscle balance Range of motion (ROM) Proper form for lifting 10

11. Flexibility Exercises Important part of conditioning Performed prior to strengthening Stretching exercises allow the muscles to work with less risk of injury Reduce the risk of muscle cramps and tightening 11

12. Strengthening Exercises Muscles can be exercised in a variety of ways Concentric contraction Shortening of a muscle through flexion Eccentric contraction Lengthening of a muscle 12

13. Strengthening Exercises Essential to conditioning Can be produced in a variety of ways Free weights Guided weights Weight of the body 13

14. Isometric Exercises No change in the length of the muscle Apply pressure against a stable resistance Increasing muscle tension when a person pushes or pulls against an immovable object 14

15. Isotonic Exercises Muscle bears the same weight throughout the entire range of motion Helps with joint mobility as well as muscle strength and tone 15

16. Isokinetic Exercises Isokinetic contraction occurs in the muscles when the speed of the exercise stays constant throughout the range of motion. Resistance against the muscle varies according to the amount of force applied. Another type is variable resistance exercise 16