PHYSICAL CONDITIONING

1. PHYSICAL CONDITIONING CHAPTER 7

2. CONDITIONING • Definition: the process of preparing the body for optimized performance • Addresses fitness components (health-related) • Healthy diet • Proper hydration

3. RULES OF CONDITIONING • Safety • Motivation • Specialization • Warm-up/Cooldown • Diet • Hydration • Intensity • Capacity • Duration • Balanced Strength • Routine • Modification • Fun • Relaxation • Progression

4. BENEFITS OF WEIGHT TRAINING • Primary benefits: • Muscular strength • Muscular endurance • Secondary benefits: • Muscle tone • Muscle mass • Power • Flexibility

5. TRAINING PRINCIPLES • Overload- working harder than normal • Can be achieved through these methods: • Increasing weight lifted • Increasing repetitions within a set • Increasing number of sets • Decrease speed of repetitions • Decrease rest between sets

6. TRAINING PRINCIPLES • Variation: modifying the type of exercise performed to work an entire muscle or group of muscles and to combat boredom • Change method of overload (see previous) • Change equipment • Change body position or grip

7. TRAINING PRINCIPLES • Specificity: Choosing exercises based on the activity for which performance enhancement is sought • Exercises should resemble movements involved in the activity

8. TRAINING PRINCIPLES • Progression: Adding a small amount of weight to the exercise once the muscles have adapted to the overload • Decrease reps until muscles become accustomed to the increased weight • Increase by 2 lb increments for small muscle groups • Increase by 5 lb increments for large muscle groups

9. GOALS OF WEIGHT TRAINING • Flexibility • Stretch muscle groups in the specific area desired • Muscle tone • Perform high repetitions with lighter weights • Gain muscle mass • Perform less repetitions with heavy weights • Muscle strength • Begin with max amount of weight the client can lift 10 times without stopping

10. TIMING OF WEIGHT TRAINING • All weight exercises should be done following practice sessions • If done before practice, allow 3 hours of rest before practice begins • Avoid causing injuries by practicing with tired muscles

11. SAFETY GUIDELINES • Warm-up/Cooldown • Stretching • Spotting • Collars • Muscle balance • Range of motion (ROM) • Proper form

12. SAFETY GUIDELINES • LIFTING FORM • Slow and controlled (eccentric and concentric) • Keep spine in alignment with 1’ to 4’ base of support (feet) • Keep weight close to body • Adjust weight if too heavy • Proper breathing • Use equipment according to manufacturer directions • Avoid using momentum of machines or bouncing free-weights off of body to complete repetitions • Avoid pausing or holding the bar unevenly • Stop exercise if it causes pain or other symptoms

13. FLEXIBILITY EXERCISES • Allows muscles to work with less risk of injury during workout • Reduce risk of muscle cramps and tightening after workout • Should always be preceded by a warm up • Moderate tension without pain for 15-30 sec • Stretch both sides of the body equally

14. STRENGTHENING EXERCISES • Concentric (positive) contraction: shortening of muscle during flexion • Eccentric (negative) contraction: lengthening of muscle during extension • Guided weights: machines • Free weights: barbells and dumbbells

15. STRENGTHENING EXERCISES

16. MUSCLES:LOCATION AND ACTION • Pectoralis • Pushing • Trapezius • Pulling back, Shrugging • Rhomboids • Pulling back • LatissimusDorsi • Pulling down • Biceps • Elbow flexion • Triceps • Elbow extension • Deltoids • Raising the arms • Rectus Abdominus • Trunk flexion (forward) • Obliques • Trunk rotation & lateral flexion • Lower back (erector spinae) • Trunk extension (backward)

17. MUSCLES:LOCATION AND ACTION • Hamstrings • Knee flexion • Quadriceps • Knee extension • Gluteals • Hip extension (straighten at hip joint) • Gastrocnemius/Soleus • Plantar flexion (points toes) • Abductors • Moves leg away from midline of body • Adductors • Moves leg toward midline of body • Hip Flexors • Hip flexion (bend at hip joint, raise knee to chest)

18. SPECIFICITY EXERCISES • Exercise demonstrations: For each muscle group assigned, provide an example of an isometric, isotonic, and flexibility exercise. Also, please come up with a modification for your isotonic exercise for clients who cannot perform it due to various limitations (injuries, conditions, strength, ability) • Present to the class!

19. CARDIOVASCULAR EXERCISES • Cardiovascular endurance is the most important aspect of fitness to one’s health • Improves transportation of oxygen and nutrients • Perform daily tasks without fatigue • Burns calories – weight loss • When choosing machines: Look for one that burns more calories by working total body! • If you want results, you have to EARN them! • Work according to your perceived exertion: How hard to you feel like you are working?

20. POWER WALKING • Anyone can participate • Can be done indoors (on a treadmill or track) or outdoors • Start on flat ground  Gradually increase distance and intensity • Beginning intensity: can carry on conversation while walking • Clothing: appropriate for climate, good shoes (arch support) • Walk swiftly and pump the arms to increase cardiovascular benefits

21. RUNNING AND JOGGING • Doctors’s approval should be obtained before starting a program • Gradually increase time, distance and speed • Beginning intensity: Can carry on conversation while running • Avoid bouncing or hard pounding of the ground with feet while running • Can be done in a pool to reduce stress on joints • CAUTION: Clients with knee, hip, or back injuries

22. GROUP FITNESS CLASSES • Instructors are certified • Gyms and health clubs • Start at moderate intensity level: Can carry on conversation while exercising • Step Aerobics • Floor exercise • Cardio kick • Dance • Boot camp • CAUTION: Clients with injuries

23. BICYCLING • Conditions the lower body and cardiovascular system • Can be done outdoors or on a stationary bike • Knees should fully extend • Use of handlebars is not necessary for stationary bikes, but they do provide balance and stability when needed • CAUTION: If seat is too low, it can cause excessive knee flexion and result in injury

24. ROWING MACHINES • Conditions and strengthens upper body and cardiovascular system • Simulates motions used when rowing a boat • Feet placed in stirrups on foot board • Knees flexed, back straight • Keep back straight as the legs push and the arms pull • CAUTION: Clients with back, knee, or shoulder problems

25. SKI MACHINES • Simulates cross-country skiing • Total body conditioning • Arms glide up and down as feet slide forward and backward • Opposition • CAUTION: Clients with back problems • If knee conditions exist, it may not aggravate it (no impact)

26. STAIR CLIMBERS • Provide total body workout • Handles and feet stirrups are used to simulate climbing • Can move simultaneously or in opposition • CAUTION: Clients with shoulder, knee, or back problems

27. STAIR STEPPERS • Feet are placed on foot boards, one in a low position, one in a high position • Shift weight onto the high foot to allow the low foot to rise • Handrails used for balance • Excellent alternative to running (non-impact) • CAUTION: Leaning on handrails may cause carpal tunnel syndrome

28. ELLIPTICAL TRAINERS • Provides forces similar to walking, but without impact • Some machines have moveable handlebars that can provide for a total body workout • Increased caloric output • Feet move in conjuction with the handlebars in a rotational pattern • Can reverse direction • CAUTION: Avoid locking knees while exercising

29. UPPER-BODY ERGOMETERS (UBEs) • Conditions upper body and cardiovascular system • Good option for clients with lower-body limitations or temporary injuries • Seated with back straight and both hands on rotating handles • Can rotate forward or backward

30. TEACHING CLIENTS • Demonstration is the best way to teach a new skill • Show how fist, then let client try while you watch • Always follow manufacturer instructions for safety • Don’t assume a client knows how to perform an exercise (strength, flexibility, or cardiovascular) • Stop any exercise activity if feeling dizzy, faint, or pain beyond a normal stretch • Gradually increase weight, duration, and/or intensity of any exercise as clients become accustomed to the workout

31. SAFETY AND GUIDELINES VIDEO • Create a title for this movie • Assign each group their guidelines for conditioning and for weight lifting • Groups work together to script out their scenes: name the location, what equipment will be used, what roles will be played, and how the concepts will be demonstrated. Use comparisons to show correct vs. incorrect if that applies. • Schedule a filming session • Present script to me to be approved