Transcript Chapter 7: physical conditioning

WARM UP
What components should you address when
designing a conditioning program for an
athlete or client?
What are the two types of motivation?
What are some tips you could use to
motivate an athlete or client?
What is the # 1 rule of conditioning?
INTRODUCTION
Conditioning = the process of preparing the
body for optimal performance.
Components:
Muscular Strength
Muscular Endurance
Flexibility
Cardiovascular Endurance
Body Composition
Physical Capabilities/Medical Conditions
INTRODUCTION
Conditioning is most effective when:
Executed all year round
Combined with a healthy diet and proper hydration
(provides the body with the fuel it needs to
improve and maintain its level of fitness)
Addresses all conditioning components
Utilizes the “Rules of Conditioning”
RULES OF CONDITIONING
 #1 SAFETY
 Use Proper Technique!
 Proper body mechanics
 Correct use of equipment
 Compliance with physician’s instructions
 Inspection of Training area and equipment daily to insure
safety
RULES OF CONDITIONING
 #2 MOTIVATION
 Encourages maximum effort
 Intrinsic – self motivated, personal satisfaction, competition
 Extrinsic – enthusiasm, encouragement, praise, positive
comments
RULES OF CONDITIONING
 #3 SPECIALIZATION
 Conditioning programs should be sport specific!
 Exercises for strength, flexibility, and cardio should be
geared to condition the body to meet the physical demands
of the sport/activity in which the athlete participates.
 Example: Basketball requires quick changes in direction and
jumping for height; Plyometric exercises are beneficial
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RULES OF CONDITIONING
 #4 WARM-UP/COOL DOWN
 Essential part of a conditioning program
 Helps prevent injuries
 Warm ups should be done prior to stretching (5-10 minutes of
low intensity cardio; biking, walking, jumping rope).
 Warm ups should be repeated after any rest period during an
event. Example: Following half-time of a football game.
 Cool downs should consist of flexibility exercises to prevent
muscles from tightening up and allow the heart rate to gradually
return to the resting rate.
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RULES OF CONDITIONING
 #5 DIET
 Vital to any conditioning program.
 Provides athletes with the fuel needed to perform.
RULES OF CONDITIONING
 #6 HYDRATION
 Avoid overheating and muscle cramping.
 Helps achieve optimal performance.
 Dehydration will impair performance.
RULES OF CONDITIONING
 #7 INTENSITY
 Intensity of a workout determines the results.
 Not enough intensity will not produce desired results.
 Too much will result in injury.
RULES OF CONDITIONING
 #8 CAPACITY
 Capacity means maximum capability.
 Finding the “fine line” between pushing the physiological
limits of an athlete (the overload principle) and demanding
too much, causing injury.
RULES OF CONDITIONING
 #9 DURATION
 Length of a workout should depend on the athlete’s level of
fitness and the level of conditioning that is desired.
 30 minutes (not including warm up/cooldown) of aerobic activity
will only maintain fitness levels.
 If more than maintenance is desired than longer workouts are
necessary.
 Athlete’s/Clients in poor shape should start slowly and gradually
increase length of workouts to avoid injury.
RULES OF CONDITIONING
 #10 BALANCED STRENGTH
 Strength training should be balanced.
 Example: When the biceps are worked, the triceps should
also be worked, quadriceps/hamstrings, chest/back,
abdomen/lower back.
RULES OF CONDITIONING
 #11 ROUTINE
 A daily routine of exercises should be established and
defined for each phase of the program.
 Make sure each phase of the program works with the
athlete/clients schedule – if there is no consistency, the
program will fail.
RULES OF CONDITIONING
 #12 MODIFICATION
 Programs should be modified as needed to meet your
athlete/client’s specific needs.
RULES OF CONDITIONING
 #13 FUN
Make it Fun!!
Work out with a friend.
Music!
RULES OF CONDITIONING
 #14 RELAXATION
Relaxation helps with physical and mental health.
Have a proper balance of work, leisure, and sleep
to promote a healthy outlook on life and prepares
the body to handle the physical and mental stresses
of everyday life.
RULES OF CONDITIONING
 #15 PROGRESSION
Add small amounts to each workout.
It can take 6-8 weeks for an athlete to attain a top
level of physical conditioning.
WARM UP
Explain why Rule #14 is important and give
an example of how to achieve it.
Give an example of how to apply Rule #12.
How long of a work out do you need to
maintain fitness?
What does working out to your capacity
mean?
WEIGHT TRAINING
Primary benefits of weight training are:
Muscle Strength
Muscle Endurance
Secondary benefits of weight training are:
Muscle Tone
Muscle Mass
Power
Flexibility
WEIGHT TRAINING
Muscle Tone = the shape of a muscle in its
resting state.
Muscles Mass = the girth or size of a muscle.
Power = the ability to apply force with
speed.
BASIC PRINCIPLES OF WEIGHT TRAINING
Weight training is based on three basic
principles:
The Overload Principle
The Variation Principle
The Specificity Principle
THE OVERLOAD PRINCIPLE
Overloading the body’s muscular and
cardiovascular systems by working them harder
than normal activity requires.
Overload Principle = the application of greater
than normal stress to a muscle, resulting in
increased capacity. Gradually the muscle will adapt
to the increased demand, making it necessary to
increase the stress again.
THE OVERLOAD PRINCIPLE
Overload can be achieved using these methods:
1. Increase the amount of weight lifted.
2. Increase the number of repetitions in a set.
Set = a group of repetitions.
3. Increase the number of sets that are performed.
4. Decrease the speed with which repetitions are
performed.
5. Decrease the amount of time between sets.
THE VARIATION PRINCIPLE
 The Variation Principle = the alteration or modification
of exercises to work an entire muscle or group of muscles.
 Variation of Intensity, Speed, Sequence, and Duration.
 Combats boredom.
 Works the total muscle.
 Methods for applying the Variation Principle:
 Change equipment
 Vary the order in which exercises are done
 Change body position
 Example: On a bench press, switch from a narrow grip to a
wide grip.
THE SPECIFICITY PRINCIPLE
The Specificity Principle = the relationship between
an exercise and the activity for which performance
enhancement is desired.
Exercises should be chosen specifically to what you
are trying to achieve.
Exercises that closely resemble the motion of the
activity you participate in will improve ability.
Example: Baseball players, javelin throwers, etc.
would benefit from exercises that strengthen the
rotator cuff muscles.
SAFETY GUIDELINES FOR WEIGHT TRAINING
 #1 WARM-UP/COOLDOWN
It is important to warm up large muscle groups for 5-10
minutes prior to weight training.
Example: Biking, jumping jacks, jumping rope, etc.
Also, a 5-10 minute cool down will prevent muscles from
cramping.
SAFETY GUIDELINES FOR WEIGHT TRAINING
#2 STRETCHING
Stretching = gently forcing the muscle to lengthen.
Stretching should follow the warm-up.
Weight training should follow the warm-up and
stretching exercises.
Stretching exercises should be focused to the muscles
that will be worked during the weight training.
SAFETY GUIDELINES FOR WEIGHT TRAINING
 #3 SPOTTING
 Spotting is very important to safety.
 Spotting is very important when
using free weights.
 A “spotter” is a person who
protects the client by positioning
their hands near the weight that is
being lifted so that they are able to
remove the weight if the client
loses control.
SAFETY GUIDELINES FOR WEIGHT TRAINING
#4 COLLARS
A collar is a device that
secures free weights to the
bar being lifted.
When using free weights, a
collar should always be
placed at the ends of the
weights to keep them
secure.
SAFETY GUIDELINES FOR WEIGHT TRAINING
#5 MUSCLE BALANCE
Make sure that the muscles
are worked on the front side
of the muscle group in the
same way they are worked
on the back side of the
muscle group.
SAFETY GUIDELINES FOR WEIGHT TRAINING
#6 RANGE OF MOTION
(ROM)
Make sure your clients work
the entire range of motion
by achieving full flexion and
extension of the muscles
during each exercise.
SAFETY GUIDELINES FOR WEIGHT TRAINING
#7 PROPER FORM
The correct form or technique is essential in attaining the
proper benefits from any exercise!
Vital to reducing risk of injury!
PROPER FORM
 All lifting should be done in a slow and
controlled manner.
 Bringing the weight down should take
twice as long as bringing the weight up.
For example, when doing a bicep curl it
should take about 2 seconds to go
through the ROM on the way up, and it
should take about 4 seconds to bring
the weight down.
 To keep the natural curves of the back
in proper alignment, a broad base of
support should be maintained with the
feet.
PROPER FORM
 To reduce strain on the lower back and
provide the proper leverage, the weight
should be kept close to the body.
 The resistance or weight should be
tested before attempting to fully press or
lift it.
 Proper breathing helps facilitate the lift
and is done by exhaling while performing
the lift and inhaling when returning to the
starting position.
 Using the momentum of a weight
machine to assist with the next repetition
should be avoided.
PROPER FORM
 Follow the manufacturers’ instructions for use and
maintenance of all exercise equipment! This helps ensure
safety and helps protect you from liability in the event an
injury does occur.
 If the activity causes pain or increases pain it should be
stopped. Any pain that persists should be evaluated by a
physician.
 Advise clients/athletes to stop activity immediately if they feel
dizzy or faint, experience pain in the chest, neck, or arm, or
experience shortness of breath. Call 911 if symptoms persist.
FLEXIBILITY EXERCISES
 Help increase ROM.
 A stretch should produce moderate tension in the
muscle, but not cause pain.
 Stretches are held at moderate tension for 15-30
seconds, inhaling and exhaling at a relaxed rate to
obtain the full benefit of the stretch.
 Inhale before the stretch and slowly exhale as the
stretch is performed, easing, and relaxing into the
stretch as the air is exhaled.
 BEGIN STUDENT FLEXIBILITY EXERCISE
PRESENTATIONS!
EXAMPLE: LATERAL NECK STRETCH
 Muscle: Sternocleidomastoid
 Starting Position: Instruct the
client to stand up straight and place
the palm of one hand on the top of
the head with the finger extending
down the opposite side of the head.
The other hand is placed behind the
back.
 Stretch: The head is tilted laterally, in
the direction of the upper hand,
keeping the shoulders in line with
each other. Resistance is created by
gently pulling the head with the upper
hand.
STRENGTHENING EXERCISES
 Concentric Contraction = the shortening of a muscle
during contraction.
STRENGTHENING EXERCISES
 Eccentric Contraction = the lengthening of a muscle
during contraction.
STRENGTHENING EXERCISES
 Isometric Contraction = a muscle contraction with no
motion that results in no change in the length of the
muscle.
 Applying pressure against a stable resistance.
 Can help maintain and improve muscular strength but does
NOT work a muscle through the entire ROM.
STRENGTHENING EXERCISES
 Isotonic Contraction = a muscle contraction
produced by constant external resistance.
 Improves joint mobility as well as muscular strength.
 The muscle will shorten and lengthen.
 Example: Free weights
STRENGTHENING EXERCISES
Isokinetic Contraction = a muscle contraction
produced by a variable external resistance at a
constant speed.
PROPRIOCEPTION
Proprioception = the ability to sense the
location, position, orientation, and movement of the
body and its parts.
BEGIN STUDENT
STRENGTH EXERCISE
PRESENTATIONS!
CARDIOVASCULAR EXERCISE
Most important aspect of physical fitness to one’s
health!
Helps build stamina and endurance in the heart and
lungs.
Examples: Power Walking, Running, Jogging,
Aerobics and Step Classes, Bicycling, Rowing
Machines, Stair Climbers, Stair-Steppers, Elliptical
Trainers, Upper-Body Ergometer (UBE)