PHYSICAL CONDITIONING

1. PHYSICAL CONDITIONING

2. Understand the effects of conditioning on athletes How to condition athletes for judo Focus on this module: is on energy production systems The force production system and how each can be systematical improved At the conclusion of this module you should be able to: id. the five principles of conditioning Define the two types of energy production systems Apply the principles of conditioning to the development of a season plan

3. Conditioning The coach's role in conditioning is to match the type of conditioningneededfor optimal performance Coach should know Principles of conditioning Reasoning behind thoseprinciples Way’s to apply those principles to Judo

4. Five Principles of Conditioning 1. Warm-up/Cool down period:is important for injury prevention. Transition to and from intense activity and should include light physical activity and stretching exercises 2. Overload: refers to repeatedly demanding more than usual of the body. It is the basis of all conditioning programs.

5. Five Principles of Conditioning 3. Progression: means that overload is gradually increased so that the body adjusts in steps or stages to the stress placed upon it. 4. Specificity:refers to matching the type of conditioning activity to the desired outcome. 5. Reversibility:refers to the rapid loss of previous conditioning levels when conditioning activities are not repeated on a regular basis.

6. The Energy Production System We will discuss the different ways a body "burns" fuel to produce energy so muscles can contract and create movement. The two systems by which a body produces energy are the aerobic and anaerobic system: Both systems work all the time, but one or the other predominates at different intensities of exercise

7. The Energy Production System Aerobic: Requires Oxygen Used primarily during low-intensity, long duration activity Needed as a base for all conditioning efforts A well-conditioned aerobic system reduces fatigue toward the end of a match

8. The Energy Production System Anaerobic: Doesn't require Oxygen Used primarily during high-intensity, short duration activity Produces lactic acid which causes the burning sensation in muscles. A well conditioned anaerobic system slows the loss of force production capability

9. Lactic Acid The anaerobic system produces a byproduct called lactic acid. It is responsible for the burning sensation felt in the muscles after intense exercise and its build-up causes a loss in force production capability. A well-conditioned aerobic system will help to clear this lactic acid away.

10. Lactic Acid A well-conditioned anaerobic system increases the tolerance to higher levels of lactic acid and helps prevent the muscle discomfort and loss of breath that can occur when performing short intense activities.

11. Conditioning the Aerobic System All athletes need to condition for an aerobic base in the preseason. The overload on the aerobic system is gauged by the intensity of the work (typically measured by heart rate) and the duration of the work (in minutes). The intensity and duration are increased progressively. The early season is where conditioning activities begin to vary depending upon the energy requirements.

12. How, specifically, do you condition the aerobic and anaerobic systems? When is our season? Light weight (63 kg.)vs Heavy weight (90 kg. +). requirements. Periodization: Year long chart

13. Conditioning the Anaerobic Energy System Anaerobic Overload Achieved by: Increasing the intensity of effort of the workout thereby decreasing the length of time the task can be performed and by increasing the number of repetitions.

14. Altering the Overload Intensity Duration Repetitions Overloads Should be completed in small progressive increments.

15. Developing a Conditioning Plan Season Conditioning Plan I.D. the Goal: Jr.National/Senior/Local Preseason: September - December Early season: January - March Mid season: May - July Late season:August Weeks of Training

16. MuscularConditioning 4 Components of the Force Production System Strength Power Endurance Flexibility Like the energy production system, each of these components of performance will adapt to appropriate conditioning stressors.

17. 4 Components of the Force Production System 1. Definition ofStrength as the maximum amount of force a muscle can apply (one repetition). (e.g. biceps curl: 25 lb.weight). 2. Definition of Power as the rate, or speed, of muscular force production when the load is constant ( biceps curl the same weight but quickly).

18. 4 Components of the Force Production System (con’t) 3. Definition of Endurance The ability of the muscle to exert sub-maximal force over an extended period of time (e.g.. the same weight lifted many times). 4. Definition of Flexibility The range of motion through which muscles can move bones or joints without causing injury.

19. Flexibility Conditioning for flexibility (stretching) is also an important component in preventing injury to the athlete and should receive special attention in overall conditioning. Stretching should be included as part of the warm-up/cool down phase of a practice.

20. Physical Conditioning: Conclusion You have learned how the energy and force production systems work. How they are used in sports and how to condition these systems. Guidelines were given for incorporating the principles of conditioning into regular practices for the dual purpose of skill improvement and enhance conditioning.

21. Physical Conditioning: Conclusion A basic knowledge of the scientific principles of physical conditioning will help you design effective practice and training sessions. It will also help you communicate to your athletes the importance of each type of conditioning activity you use. Conveying the understanding to your athletes will not only make them more knowledgeable, but will also help them develop good lifelong habits and attitudes toward exercise and fitness.

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