1. Creating workout programs

2. Warm Up & Cool down

3. Dynamic Stretching Best used during a warm up
What muscle groups are being used in the sport/activity?
Walking lunges
Lunging for a soccer ball
Power Skips
Jumping up for a layup in basketball
Frankenstein Kicks
Jumping over a hurdle in track

4. Ballistic Stretching Best used with dynamic stretching in a warm up
Need to be done with caution because momentum and body weight is creating the stretch
Can lead to tears

5. Static Stretching Best used during the cool down
Stretch muscle groups used throughout the activity/sport

6. Muscular Development

7. Muscular Endurance Muscular Strength/Power
High Repetitions/Low Weight
10-12 Repetitions
Low Repetitions/High Weight
5-8 Repetitions

8. RM = Repetition Max
From the American College of Sports Medicine (ACSM) Guidelines for Increased Strength

9. Resistance Training Isometric
Muscle contraction with no change of length
Isotonic
Muscle contraction with shortening & lengthening
Isokinetic
Muscle contraction occurring at a constant rate

10. Resistance Training *Anaerobic
Circuit
Completion of various exercises in a circuit. One rep of 1st exercise, one rep of 2nd exercise, one rep of 3rd exercise, then start back with 1st exercise and complete 2nd rep.
Plyometric
Repeated contraction & stretching of muscles to increase muscular power (by jumping & rebounding)
Calisthenics
Exercises to develop strength & flexibility done with no equipment
P90X, Insanity, Crossfit

11. Individuality Principle in Weight Training
Women have lower testosterone levels than men
This leads to less hypertrophy (increase in muscle size)
Women also have reduced strength to body weight ratio than men

12. Cardiovascular development

13. Aerobic vs. Anaerobic Training
Decide if the sport/activity you are training for is more aerobic or anaerobic
During aerobic training you will repetitively move your larger muscles in your arms, legs, and hips.
Since you are able to stay in your aerobic zone for longer periods of time, these exercises burn up a lot of calories
During anaerobic training your body will not burn as many calories but you will increase your body’s overall muscular strength
Aerobic: staying at a speed on a run to keep you in your THR zone
Anaerobic: adding intervals of sprinting into your run, spin class

14. Fitness Skill development

15. Speed The ability to perform a skill very rapidly Training for speed:
Short sprints with full recovery
Parachute
Having a coach/trainer present to analyze/critique form
Testing for speed:
40 yard dash
What sports/activities would speed training need to be added into a program?

16. Agility The ability to change direction and quickly accelerate
Training for agility:
Agility Ladder
Dot Drills
Testing for agility:
Pro Agility Test
Illinois Agility Run
What sports/activities would need agility added into their programs?