1. Conditioning/Training

2. 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

3. 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!!

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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!

10. 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

11. 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

12. 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.

13. # of Repetitions Strength Training – 2,4,6 reps
Sport Training – 8,10,12 reps
Endurance Development – reps

14. 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

15. 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

16. 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

17. 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