Performance Training: The essentials of conditioning

Six Core Categories Aerobic Capacity Aerobic Power Muscular Endurance Muscular Power Flexibility Agility

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

Aerobic Capacity Cont. Measured using the VO 2 max test

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.)

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

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

Aerobic Power Cont.

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

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

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.

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

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

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

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

Six Core Categories Aerobic Capacity Aerobic Power Muscular Endurance Muscular Power Flexibility Agility

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.

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.

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.

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.

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.

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.

Checklist Sketches Presentation