Strength and Conditioning For College Students By: Nicholas Bono

 What is strength and Conditioning?  Typically consists of improving an individuals:  Strength  Speed  Stamina  Flexibility  These, however, are just the basics! What is Strength and Conditioning?

 A Strength and Conditioning Specialist has many other responsibilities.  Some include:  Technique Instruction  Furthering Education  Nutritional Advice Strength and Conditioning Mom

 A Strength Specialist incorporates the 4 components of fitness.  Lets take a closer look! Strength and Conditioning

 Strength Training- Use of resistance to induce muscular contraction.  This form of training is required to:  Build strength  Increase anaerobic activity  Assist in Hypertrophy (Muscle Growth) Strength Training

 Sprint Interval Training- high intensity cardiovascular interval training  Normally consists of:  Alternating periods of short intense anaerobic exercise  Usually done to improve:  Glucose Metabolism  Fat Burning Sprint Interval Training

 Stamina- The ability to sustain prolonged physical effort.  Example: A 90 minute soccer game.  Key component when training for most sports.  Further reduces risk for cardiovascular disease. Stamina

 Flexibility- Moving a joint through its full (R.O.M).  Usually done to:  Reduce the occurrence of injury.  Improve blood flow to the muscles and joints.  Release Stress Flexibility Man I’m Tight

 Combine training components to create a well balanced training program.  However, there is much more to Strength and Conditioning. Strength and Conditioning

 As a Strength Coach you are required to:  teach proper lifting techniques.  Poor lifting techniques can lead to severe injury.  Always remember, accidents can happen at any time. Technique Instruction

 Educate your athletes.  Help them make healthy choices.  Examples:  Proper Hydration  Risks of Performance Enhancing Drugs Furthering Education

 Your athletes could have many questions pertaining to:  Pre/Post Workout Meals  Supplementation  Macronutrient/Micronutrient Deficiencies Nutritional Advice

 Strength and Conditioning Coaches have many responsibilities.  Responsible for the success and well-being of their athletes.  How do you become a Strength and Conditioning Specialist? Strength and Conditioning Specialist

 To be a Strength and Conditioning Specialist you must:  Have a minimum of a bachelors degree  Hold a current First Aid and CPR Certification  Pass a certification Exam How to Become a Strength and Conditioning Specialist

 There are many acceptable certifications.  The top 3 include:  CSCS (Certified Strength and Conditioning Specialist) By NSCA  PES (Performance Enhancement Specialist) By NASM  HFS (Health Fitness Specialist) by ACSM How to Become a Strength and Conditioning Specialist

 The most reputable Strength and Conditioning Certification.  Unfortunately it is quite expensive (about $500)  However, it permits you to train in any environment (gym, college, etc.). CSCS by NSCA

 The PES (Performance Enhancement Specialist) is the second best Certification.  However, it is the most expensive (approx. $700)  Also qualifies you to work in all environments. PES By NASM

 Third leading certification is the Health Fitness Specialist Certification.  Qualifies its holder to train in all settings.  The cheapest certification (about $250) HFS By ACSM

 These certifications are widely accepted  Allow the holder to train in a variety of settings.  Some include:  Professional Sports Teams  Personal Training Studios  Rehabilitation Centers  Major Corporations Strength and Conditioning

 Finally, Strength and Conditioning is a rapidly growing profession.  It improves the overall fitness level of many athletes.  Largely contributes to their development and success. Conclusion

 Cardinale, Marco, Rob Newton, and Kazunori Nosaka. Strength and Conditioning: Biological Principles and Practical Applications. Chichester, West Sussex, UK: John Wiley & Sons, Print.  Parnwell, E. C. The New Oxford Picture Dictionary: English. N.p.: Oxford University Pr, Print.  Works Cited