Download Review - Lemon Bay High School

Conditioning
 What is conditioning?
Improper Conditioning
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Muscular Imbalance
Poor Neuromuscular control
Inadequate Ligament & tendon strength
Poor endurance
Inadequate muscle Bulk
Decreased Flexibility
Body Composition Problems
Good Conditioning
Program must follow
 Overload Principle: Activity must always
be upgraded to higher level through max
or near max effort.
 SIMPLY PUT: MAKE IT HARDER
Overload Principle
Three Elements of Overload Principle
1. Intensity
2. Duration
3. Frequency
Overload Principle
Intensity – Increase the load
 Increase weights if lifting
 Increase speed if running
 Increase height if jumping
Overload Principle
Duration – Increase amount of time doing
a specific activity
 ½ hour to 1 hour
Overload Principle
Frequency – Increase # of times per
week
 2-3 times per week to 3-4 times per week
Sports Conditioning is
Year Round
Periodization Approach:
An approach to training to bring about peak
performance
 Year round conditioning program
Periodization – 4 seasons
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Post Season
Off Season
Pre Season
In Season
4 Foundations of
Conditioning
1.
2.
3.
4.
Flexibility
Strength
Power
Endurance
Flexibility
 Range of Motion
Strength
 Ability to produce muscle contraction
against a force.
 Dynamic – moving an object
 Static – Fixed object
Power
 Ability to accelerate a load.
 How fast can something be moved!
Endurance
 The ability to undergo prolonged activity
 Repeated muscle contractions
S.A.I.D. Principle
S - Specific
A - Adaptation to
I - Imposed
D – Demand
 Training should be specific to demands of
sport
Fat & Lean Body Mass
Human Body is generally composed of fat
& lean Body Mass
Essential Fat
Essential Fat – Survival Fat
 Vital Organs
 Bone Morrow
 Nervous System
 2- 4 % Males
 6- 8 % Females
Subcutaneous Fat
Subcutaneous Fat - Other fat around body.
 Excess fat is “Dead Fat”
 Should be avoided
 13 – 15 % Males
 22 – 25 % Females
Review of Conditioning
 Foundations of Conditioning Program
(Flexibility, Strength, Power, Endurance)
 Overload Principle – make body work harder
(Intensity, Duration, Frequency)
 S.A.I.D. Principle – The body will adapt to
specific demands imposed upon it
 Weight lift with explosive power – get stronger
explosively
 Sprint hard – get faster
Ten Cardinal Principles of
Conditioning
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Warm-up/Cool-Down
Motivation
Overload Principle
Consistency
Progression
Intensity
Specificity
Individuality
Minimize Stress
Safety
1. Warm-up/Cool-Down
 Athletes need time to warm-up and cooldown.
2. Motivation
 Vary training program makes program fun
and enjoyable
3. Overload Principle
 Make the body work harder than its
accustomed to
 Body will adapt to increases demands
4. Consistency
 Conditioning programs need to be on a
regular schedule
5. Progression
 Increase intensity gradually and within
athletes ability
6. Intensity
 Stress intensity
 Quality not Quantity
7. Specificity
 A conditioning program needs to be
designed to specific components of
fitness
Flexibility, Strength, Power, Endurance
8. Individuality
 The needs of each individual athlete
need to be accommodated
9. Minimize Stress
 Push athletes as far as they can go but
consider other stressful factors
 School grades, relationships, work
10. Safety
 Make training environment as safe as
possible
 Teach proper technique
 Teach when to push & when not to push
Warm-up & Cool Down
Warm-up – Preparing the body
physiologically and psychologically for
physical performance
Physiological Changes of
warm-up
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Increase body temperature
Stretch connective tissue
Increase Nerve Transmission
Increase Blood Flow
Increase Oxygen Supply
Warm-up (2 Part Process)
General Warm-up – Unrelated activities
Jogging & Stretching
Specific Warm-up – Related activities to
sport
 Basketball – Lay-up drills
 Soccer – Dribbling & passing
Cool-Down
Cool-Down is gradual diminishing of work
intensity.
 Light Jog
 Walking
 Stretching
Cool-Down
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Decrease Blood levels in muscles
Decrease Lactic Acid
Prevents Blood Pooling
Decrease Muscle Soreness
Increase Flexibility
Muscular Strength
Muscular Strength – The maximum force
that can be applied by a muscle during a
single maximal muscle contraction
Muscular Endurance
Muscular Endurance – The ability to
perform repetitive muscular contractions
against a resistance or force
Muscle Fibers
Slow Twitch Oxidative (SO) – Muscle fibers that
require oxygen for continued contraction.
Endurance Exercises
Fast Twitch Glycolytic (FG) – Muscle fibers that
do not require Oxygen. Speed, power type of
movements
Fast Twitch Oxidative Glycolytic (FOG) –
Muscle fibers that act as both fast & slow.
10 – 15 %
Hypertrophy vs. Atrophy
Muscle Hypertrophy - Muscle getting
bigger, increase in number of muscle
fibers
Muscle Atrophy – Shrinking of muscle,
decrease in muscle fibers
Gaining Strength
 Exercises for gaining strength are directly
related to the type of contraction
3 Types of muscle contraction
 Isometric
 Isotonic
 Isokenetic
Isometric Contraction
A muscle contraction in a static position.
No change in joint angle or muscle length
 6 second hold
 5-10 repetitions
 Perform at multiple joint angles
Isotonic Contraction
A muscle contraction that requires shortening or
lengthening of muscle fibers, through a range
of motion (dynamic) against a fixed resistance
 Concentric – muscle fibers shorten
 Eccentric – muscle fibers lengthen
Isotonic contraction requires greatest effort at start of
movement
Isokenetic Contraction
Muscle contraction with change in joint
angle and muscle length against a
resistance at a fixed speed
 Computerized machines
 No matter how hard you push still moves
at same speed
Isometric vs. Isotonic
Increased Blood Pressure
Increase Strength @ JT. angle
Greater Lactic Acid
Decreased Recovery Time
- Increase Blood Flow
- Increase all ROM
- Less Lactic Acid
- Increased Recovery
Time
Progressive Resistance
Exercise (PRE)
Increase resistance over number of sets
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Produces the most gains
1st set – 50%
2nd set – 75%
3rd set – 100 %
D.A.P.R.E. Program
Daily
Adjusted
Progressive
Resistance
Exercise
 Increase weight or reps. each workout
Over Exertion Muscle
Problems
 Acute Muscle Soreness
 Muscle Stiffness
 Delayed Onset Muscle Soreness
(DOMS)
Acute Muscle Soreness
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Occurs while training
Decrease in circulation
Build up of lactic acid
Usually occurs with isometric exercise
Muscle Stiffness
 Occurs after exercise
 No Pain
 Increase in fluid/swelling in muscle
Delayed onset Muscle
Soreness (DOMS)
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Damage to muscle fibers
Soreness occurs 2- 3 days post exercise
Continues up to 7 days
Best Treated with ice, stretching and
light exercise
 Prevention – good warm-up/cool down
Special Approaches to
Conditioning
 Circuit Training
 Continuous Training
 Interval Training
Circuit Training
 Uses machines and calisthenics as an
approach to conditioning
 Training at different stations
 Usually 8-12 stations
 Alternating opposite body parts
Continuous Training
 Long endurance type training at a
constant intensity
 Long distance running
Interval Training
 Overloading the cardio respiratory
system for short bust followed by lower
level training
 Continuous running for 30 mins. With short
sprints every 30 secs.