Performance Training: The essentials of conditioning

1. Performance Training: The essentials of conditioning

2. Six Core Categories • Aerobic Capacity • Aerobic Power • Muscular Endurance • Muscular Power • Flexibility • Agility

3. Aerobic Capacity • Deals with the functional capacity of the cardiorespiratory system (heart, lungs, blood vessels) • Defined as the maximum amount of oxygen the body can use during intense exercise • The maximum ability to remove and utilize oxygen from circulating blood

4. Aerobic Capacity Cont. • Measured using the VO2 max test

5. Aerobic Capacity Cont. • Multi-stage fitness such as the Beep Test establishes aerobic capacity • Used for sports (rugby, hockey, tennis, squash, etc.) • Jobs (military, police, firefighter, etc.)

6. Aerobic Power • The highest peak oxygen uptake that an individual can obtain during dynamic exercise • When oxygen content in blood is increased, maximal aerobic power and physical performance is increased

7. Aerobic Power Cont. • When heart rate drops circulation decreases and aerobic power is decreased • External factors such as drugs or induced hypothermia influences circulation and can affect aerobic power

8. Aerobic Power Cont.

9. Muscular Endurance • The body’s ability to continue using muscular strength and endure repeated contractions for an extended period of time • Essential for any type of sports or any type of physical activity that lasts for long periods • Dependent on the development of slow twitch muscle fibers

10. Muscular Endurance Cont. • Two types of muscle fibers in the body: fast twitch and slow twitch • Slow twitch fibers cannot exert as much force as fast twitch but can sustain effort over a greater amount of time • Slow twitch fibers=endurance • Fast twitch fibers=strength

11. Muscular Power • The maximum force that a muscle or muscle group can generate in a minimum time • Measured by how long it takes strength to convert to speed • Development depends on the right balance between speed and strength for a specific skill that requires explosiveness.

12. Muscular Power Cont. • Predominant development of fast-twitch muscles for short amounts of powerful bursts • For more on fast twitch vs. slow twitch, visist: http://www.bodybuilding.com/fun/drobson33.htm

13. Flexibility • Refers to absolute range or movement in a joint or series of joints, and length in muscles that cross the joints • Many factors considered for range of motion: joint structure, ligaments, tendons, muscles, skin, tissue injury, fat tissue, body temperature, activity level, age, gender

14. Flexibility • Flexibility in some joints can be increased by exercise • Stretching is a necessary component to maintain or improve flexibility • Quality of life is enhanced by improving and maintaining a good range of motion • Loss of flexibility can lead to pain syndromes or balance disorders

15. Agility • The ability to change the body’s position efficiently • Requires the integration of isolated movement skills using a combination of balance, speed, reflexes, strength, and endurance

16. SixCore Categories • Aerobic Capacity • Aerobic Power • Muscular Endurance • Muscular Power • Flexibility • Agility

17. Mini Assignment 1- Aerobic Capacity • Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop aerobic capacity • You will use the sketch sheets provided to illustrate and explain each exercise • You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment • You will present to the class on exercise from the work out, explaining why it is beneficial in developing aerobic capacity for your sport.

18. Mini Assignment 2- Aerobic Power • Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop aerobic power • You will use the sketch sheets provided to illustrate and explain each exercise • You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment • You will present to the class on exercise from the work out, explaining why it is beneficial in developing aerobic power for your sport.

19. Mini Assignment 3- Muscular Endurance • Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop muscular endurance • You will use the sketch sheets provided to illustrate and explain each exercise • You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment • You will present to the class on exercise from the work out, explaining why it is beneficial in developing muscular endurance for your sport.

20. Mini Assignment 4- Muscular Power • Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop muscular power • You will use the sketch sheets provided to illustrate and explain each exercise • You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment • You will present to the class on exercise from the work out, explaining why it is beneficial in developing muscular power for your sport.

21. Mini Assignment 5- Flexibility • Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop flexibility • You will use the sketch sheets provided to illustrate and explain each exercise • You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment • You will present to the class on exercise from the work out, explaining why it is beneficial in developing flexibility for your sport.

22. Mini Assignment 6- Agility • Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop agility • You will use the sketch sheets provided to illustrate and explain each exercise • You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment • You will present to the class on exercise from the work out, explaining why it is beneficial in developing agility for your sport.

23. Checklist • Sketches • Presentation