Chapter 6 Lesson 3: Conditioning Goals and Techniques

BELL ACTIVITY A figure skater, a football player, and a sprinter. A figure skater, a football player, and a sprinter. Which of these might take ballet lessons as part of his or her training? Why? Which of these might take ballet lessons as part of his or her training? Why?

Conditioning and Your Goals, p. 159 If you play a sport regularly, you’ll need time to get into shape for it. If you play a sport regularly, you’ll need time to get into shape for it. Training to get in shape is called conditioning. Training to get in shape is called conditioning. As in other aspects of your life, you’ll need to set goals for your conditioning if you expect to accomplish anything. As in other aspects of your life, you’ll need to set goals for your conditioning if you expect to accomplish anything.

Cont’d… Ask yourself these questions… Ask yourself these questions… What are my priorities? (What is most important to me? Fitness? Fun? Friendship? Improving specific skills? Excelling at the sport I have chosen?) What are my priorities? (What is most important to me? Fitness? Fun? Friendship? Improving specific skills? Excelling at the sport I have chosen?) What are the demands of this sport? (What do my coach and teammates expect of me? How serious do I need to be? What are the demands of this sport? (What do my coach and teammates expect of me? How serious do I need to be? What will happen in the future? (What will be expected of me? How might my other responsibilities increase? Do I want to keep on playing this sport?) What will happen in the future? (What will be expected of me? How might my other responsibilities increase? Do I want to keep on playing this sport?)

Getting Good Advice To set appropriate goals, you may want to ask someone for advice. Your PE teacher, a coach, or possibly a family physician can give you good advice on how to get into condition for a particular sport. To set appropriate goals, you may want to ask someone for advice. Your PE teacher, a coach, or possibly a family physician can give you good advice on how to get into condition for a particular sport. A gymnast needs strength, flexibility, and endurance to perform a variety of gymnastic routines. A gymnast needs strength, flexibility, and endurance to perform a variety of gymnastic routines. A basketball player needs endurance, speed, and agility to handle the ball, as well as strength for shooting. A basketball player needs endurance, speed, and agility to handle the ball, as well as strength for shooting. A wrestler needs strength, agility, flexiblity, and balance. A wrestler needs strength, agility, flexiblity, and balance.

Cross-Training Cross-training is any fitness program that includes a variety of physical activities to promote balanced fitness. Cross-training is any fitness program that includes a variety of physical activities to promote balanced fitness. If you play several sports, cross-training is essential. If you play several sports, cross-training is essential. Benefits? Benefits? Less likely to get burned out Less likely to get burned out Avoid injury by strengthening and stretching complementary muscles Avoid injury by strengthening and stretching complementary muscles Your total health, including mental/emotional and social health as well as physical health, is improved by achieving overall fitness of your whole body. Your total health, including mental/emotional and social health as well as physical health, is improved by achieving overall fitness of your whole body.

Avoiding Overtraining, p. 161 It’s great to be enthusiastic about getting into condition, but don’t overdo it. Too much exercise without enough rest can be harmful. It’s great to be enthusiastic about getting into condition, but don’t overdo it. Too much exercise without enough rest can be harmful. Overtraining is exercising too hard or too often, without enough rest in between. Overtraining is exercising too hard or too often, without enough rest in between. Signs of overtraining: Signs of overtraining: Abnormally high heart rate when not exercising Abnormally high heart rate when not exercising Feeling sore or tired all the time Feeling sore or tired all the time Frequent illness Frequent illness Disturbed sleeping habits Disturbed sleeping habits Irritability or inability to concentrate Irritability or inability to concentrate Frequent muscle strain or injury Frequent muscle strain or injury

How to avoid overtraining? Take at least one day off every week. Take at least one day off every week. During the rest of the week, alternate tough workout days with easy ones. During the rest of the week, alternate tough workout days with easy ones. Every two months, reduce your exercise intensity for a week. Every two months, reduce your exercise intensity for a week.

Figure 6.5 A Sample Cross-Training Program, p

Keeping Records, p. 162 Keeping track of your conditioning program helps you stay aware of your progress. As you improve, you can take pride in your accomplishments. Keeping track of your conditioning program helps you stay aware of your progress. As you improve, you can take pride in your accomplishments. Figure 6.6 Conditioning Chart Figure 6.6 Conditioning Chart

Activity Create an individual fitness program specific to your needs. Create an individual fitness program specific to your needs. Must include 4 weeks, with increasing intensity. Must include 4 weeks, with increasing intensity. Refer to Figure 6.6 for help, p. 162 Refer to Figure 6.6 for help, p. 162

DayExercise Time/ Distance Sets Reps/ lbs. M/Tu Bench Press, Squats N/A5580lbs. W/ThSprints 30 yds. 55 Fri./SundayPush-ups, Sit ups N/A258

DayExerciseTime/Distance MondaySwimming 30 laps TuesdayTennis 1 hour WednesdayWalking 3 miles ThursdayYoga 1 hour Friday None (Day off) SaturdayHiking 4 miles SundayBiking 10 miles Week 1: Cross-Training Fitness Program