Chapter 22 Physical Conditioning Conditioning Prepares the body

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 2

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 3

Rules of Conditioning • • Safety Motivation Specialization Warm-up/Cool-down Diet Hydration Intensity Capacity • • Duration Balanced strength Routine Modification Fun Relaxation Progression 4

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 5

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 6

Achieving Overload • • • 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 7

Variation Principle • Modification or alteration of exercise as well as its intensity, speed, sequence, and duration • Variation combats boredom and works the total muscle. 8

Specificity Principle • Refers to the relationship between an exercise and the activity for which performance enhancement is sought 9

Safety Guidelines for Weight Training • • Warm-up/cool-down Stretching Spotting Collars Muscle balance Range of motion (ROM) Proper form for lifting 10

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 11

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 12

Strengthening Exercises • Essential to conditioning • Can be produced in a variety of ways – Free weights – Guided weights – Weight of the body 13

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 14

Isotonic Exercises • Muscle bears the same weight throughout the entire range of motion • Helps with joint mobility as well as muscle strength and tone 15

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 16