1. Physical Conditioning
Test selection and Administration

2. Rehab v Conditioning Rehab = 1 specific injury, with specific outcome
Conditioning = improving the body as a whole, including flexibility, strength, and muscle and cardiovascular endurance
So how does that change how conditioning programs are developed and written?
Rehab v Conditioning

3. Just like you used HOPS to help design a rehab program, you need to get information before you start designing a conditioning program.
Testing
Body composition
Flexibility testing
Cardiovascular testing (Aerobic)
Muscular strength (low-speed)
Muscular power (high-speed)
Local muscular endurance
Speed
Agility
Starting point…

4. Body composition Relative portions (by weight) of fat and lean tissue
Number of ways to measure this…
Measured most accurately by hydrostatic weighing
We will be using skinfold measurements…
(We’ll come back to this)
Body composition

5. Flexibility Testing Def. – Range of Motion about a body joint
In order to test flexibility, you use a combination of multiple types of tests, at multiple joints.
Ex. Sit and Reach Test, Functional Movement Screen®
Flexibility Testing

6. Cardiovascular Endurance (Aerobic)
Def. – maximum rate at which athlete can produce energy through use of energy resources (carbohydrates, fats, proteins)
Usually measured as a volume of oxygen consumed per kg of body weight per minute
Measuring this accurately requires expensive equipment, so it’s more commonly measured using tests such as a 1-mile run
Cardiovascular Endurance (Aerobic)
Cardiovascular (aerobic) capacity

7. Muscular Strength (low-speed)
Def. – the force a muscle or muscle group can
exert in one maximal effort
Quantified by the 1-RM
(maximum weight that can
be lifted once)
Usually uses a bench press
(UE) and/or back squat (LE)
Method: 1st attempt is performed
with about 50% of estimated 1-RM
Athlete then gets 1-5 minutes to rest and fully recover
Most athletes can reach 1-RM in 3-5 attempts.
Muscular Strength (low-speed)

8. Muscular Power (high-speed)
Def. – ability of muscle to exert high force while contracting at high speeds
Tests are very short duration, and maximal speeds
Power clean, vertical jump
Power output reflects both force and velocity
Muscular Power (high-speed)
Muscular Power (high-speed)

9. Local Muscular Endurance
Def. – the ability of a muscle or muscle group to perform repeated contractions against a submaximal resistance
Should be performed in continuous manner for longer time period without rest.
Common tests are pull-ups, push-ups or squats (using % of 1-RM or body weight)
Local Muscular Endurance
Muscular Endurance

10. Speed Def. – movement distance per unit of time
Tests usually kept under 200m to ensure focus is on body’s ability to move at maximal speed without aerobic/anaerobic factors influencing outcome
Ex. 40 yd dash
Speed

11. Def. – the ability to stop, start, and change direction of the body rapidly and in a controlled manner
Best performed using
electronic timing devices
due to possibility of
human error, but that’s
not always possible.
Tests might include “T”-Test, or
Pro-Agility test
Agility

12. Ok…back to body composition
Skinfold calipers
Ok…back to body composition

13. Body composition (cont’d)
There are 8 different locations you can use to take skinfold measurements.
Locations you use depend on male v female, and what formula you are going to use
Men –
Use: Triceps (fig 12.11d) , Chest (fig a) , and Subscapular (fig 12.11g)
Women –
Use: Triceps (fig 12.11d) , Suprailium (fig 12.11e), and Abdominal (fig c)
Body composition (cont’d)

14. Body composition (cont’d)
Formulas
We will use two formulas to calculate % body fat.
The first will give us body density, which we then need to convert to % body fat.
Formula 1:
Men: D= – (x) (x2) – (y)
Women: D= – (x) (x2) – (y)
Formula 2:
%fat = (495/body density) - 450

15. Body Composition Example
You measured Sydney with a skinfold caliper. Your results are as follows:
Tricep – 16mm
Suprailium – 18mm
Abdominal – 25mm
Please calculate her body density, and then her body fat %
You then measured Chris with the skinfold caliper and got the following measurements:
Tricep – 22mm
Chest – 12mm
Subscapular – 17mm
What is Chris’ body fat %?
Body Composition Example