Transcript Clover_Chapter 22_Finalx

Chapter 22
Physical Conditioning
Conditioning
• Prepares the body for optimized performance
• Achieved through building muscle strength and endurance, increasing
and maintaining flexibility, and exercising the heart and lungs
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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
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Rules of Conditioning
• Safety
• Motivation
• Specialization
• Warm-up/Cool-down
• Diet
• Hydration
• Intensity
• Capacity
• Duration
• Balanced strength
• Routine
• Modification
• Fun
• Relaxation
• Progression
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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
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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
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Achieving Overload
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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
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Variation Principle
• Modification or alteration of exercise as well as its intensity, speed,
sequence, and duration
• Variation combats boredom and works the total muscle.
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Specificity Principle
• Refers to the relationship between an exercise and the activity for
which performance enhancement is sought
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Safety Guidelines for Weight Training
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Warm-up/cool-down
Stretching
Spotting
Collars
Muscle balance
Range of motion (ROM)
Proper form for lifting
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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
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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
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Strengthening Exercises
• Essential to conditioning
• Can be produced in a variety of ways
• Free weights
• Guided weights
• Weight of the body
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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
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Isotonic Exercises
• Muscle bears the same weight throughout the entire range of motion
• Helps with joint mobility as well as muscle strength and tone
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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
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