1. Principles of Conditioning and Training
Warm-up/Cool-down
Motivation
Overload and SAID principle
Consistency/routine
Progression
Strength vs Endurance
Intensity
Specificity
Individuality
Relaxation/Minimize Stress
Safety
Special Populations

2. Conditioning Principles SAID Principle
Specific Adaptations to Imposed Demand -The human body will adapt to the specific demands placed upon it

3. Overload Principle
Activity must be increased and upgraded constantly in order to gain a higher response from the body
Work at or near maximum capacity
Applicable to conditioning and training

4. Principle of Progression
Gradually progress Follow the 10% rule

5. Principle of Specificity
The body adapts to SPECIFIC demands placed on it - kicking a football, not a futbol.

6. Principle of Recuperation
The body must rest!!!
Strength training usually hours
Muscle confusion

7. Principle of Reversibility
Use it or loose it
The body adapts to a sedentary lifestyle just as it adapts to exercise

8. Warm-up
Precaution against unnecessary musculoskeletal injury and soreness
May enhance certain aspects of performance
Prepares body physiologically for physical work
Stimulates cardiorespiratory system, enhancing circulation and blood flow to muscles
Increases metabolic processes, core temperature, and muscle elasticity

9. General
Activities which bring a general warming to the body(break a sweat)
Not related to sport
Specific
Specific to sport
Stretching, jogging, running, throwing, catching
Should last minutes resulting in effects that will last 45 minutes

10. Cool-down Essential component of workout
Bring body back to resting state
5-10 minutes in duration
Often ignored
Decreased muscle soreness following training if time used to stretch after workout

11. Muscle Strength, Power, and Endurance
Strength: ability to generate force against resistance
Power: is the relationship between strength and time
Muscular endurance: repetitive muscular contractions (increase strength = increase endurance

12. Muscle Contractions Isometric contraction
No length change occurs during contraction
Pro: quick, effective, cheap, good for rehab
Con: only works at one point in ROM
Isotonic contraction
Concentric- shortening of muscle with contraction in an effort to overcome more resistance
Eccentric - lengthening of muscle with contraction because load is greater than force being produced
Both are considered dynamic movements

13. Fast Twitch vs. Slow Twitch
Fibers within a particular motor unit display distinct metabolic and contractile capability
Slow twitch (Type I):
Fatigue resistant
Time necessary to produce force is greater
Long duration, aerobic type activities
Generally major constituent of postural muscles

14. Metabolic capabilities can change in response to training
Fast twitch (Type II)
Fatigue
Anaerobic in nature
High force in short amount of time
Produce powerful movements
A vs. B
Individual make-up
Muscles contain both types of fibers
Muscle functioning impacts ratios (postural vs. powerful movement)
Genetically determined
Metabolic capabilities can change in response to training

15. Factors that Determine Levels of Muscular Strength
Hypertrophy vs. Atrophy
Size of muscle: function of diameter and number of fibers
Neuromuscular efficiency
Biomechanical factors
Overtraining (psychologically, physiologically)
Reversibility

16. Explanation for Muscle Hypertrophy
Three theories of muscle hypertrophy:
Increase in number of fibers
Infusion of blood - transient hypertrophy
Increase in protein myofilament number and size
PROVEN

17. Improved Neuromuscular Efficiency
Early gains minus hypertrophy
Enhanced efficiency due to enhanced neural function
Other enhancements due to training
Increased non-contractile tissue strength, bone mineral content, aerobic/anaerobic enzymes, enhanced oxygen uptake

18. Techniques of Resistance Training
Progressive resistance exercise
Overload principle must be applied
Must work muscle at increasingly higher intensities to enhance strength over time
If intensity of training does not increase, but training continues, muscle strength will be sustained

19. Isometric Exercises Contraction where muscle length remains unchanged
Muscle contraction that lasts 10 seconds and should be perform 5-10 times/daily
Pro: quick, effective, cheap, good for rehabilitation
Con: only works at one point in ROM, produces spiking of blood pressure due to Valsalva maneuver

20. Progressive Resistance Exercises (Isotonic training)
Shortening/lengthening
Concentric vs. Eccentric
Various types of equipment can be utilized
(Free weights, machine weight)
Spotter is necessary for free weight training to prevent injury, motivate partner and instruct on technique

21. Concentric and eccentric training should be incorporated for greatest strength improvement
Concentric phase of lift should last 1-2 seconds, eccentric phase 2-4 seconds
Variations exist between free and machine weight lifting
Motion restrictions, levels of muscular control required, amount of weight that can be lifted

22. Terminology associated with weight training
Repetitions
Repetition maximum
One repetition maximum
Set
Intensity
Recovery period
Frequency

23. When training should be able to perform 3 sets of 6-8 repetitions
Increases should occur in increments of 10%
1 RM can be utilized measure maximum amount of weight that can be lifted - must be very careful
Training of a particular muscle group should occur 3-4 times per week (not on successive days)

24. Muscular Endurance vs. Strength
Training for endurance enhances strength and vice versa
Training for strength should involve lower repetitions at heavier weight
Training for endurance requires lower weight at repetitions
Persons that possess greater strength also tend to exhibit greater muscular endurance