1. FITNESS ASSESSMENT AND PHYSICAL CONDITIONING

2. 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

3. 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

4. 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

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

6. 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

7. TYPES OF STRENGTHENING AND ENDURANCE EXERCISES
ISOMETRIC
ISOTONIC
ISOKINETIC

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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%

16. 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

17. 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%

18. 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

19. 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