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
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