1. Physical Conditioning
Chapter 22
Physical Conditioning

2. Conditioning Prepares the body for optimized performance
Achieved through building muscle strength and endurance, increasing and maintaining flexibility, and exercising the heart and lungs

3. Conditioning Healthy diet and proper hydration
Assists with conditioning by supplying the body with the fuel it needs to improve and maintain its level of fitness

4. Rules of Conditioning Safety Motivation Specialization
Warm-up/Cool-down
Diet
Hydration
Intensity
Capacity
Duration
Balanced strength
Routine
Modification
Fun
Relaxation
Progression

5. Basic Principles of Weight Training
Weight training is the most effective method of accomplishing goals of conditioning.
Primary benefits
Muscle strength and muscle endurance
Secondary benefits
Muscle tone, muscle mass, power, and flexibility

6. The Overload Principle
Working the body’s muscular or cardiovascular systems harder than normal activity requires
If done correctly:
Muscle strength, endurance, and size will all increase

7. Achieving Overload Increase amount of weight lifted
Increase number of repetitions in a set
Increase number of sets performed
Decrease speed of repetitions
Decrease amount of time between sets

8. Variation Principle
Modification or alteration of exercise as well as its intensity, speed, sequence, and duration
Variation combats boredom and works the total muscle.

9. Specificity Principle
Refers to the relationship between an exercise and the activity for which performance enhancement is sought

10. Safety Guidelines for Weight Training
Warm-up/cool-down
Stretching
Spotting
Collars
Muscle balance
Range of motion (ROM)
Proper form for lifting

11. Flexibility Exercises
Important part of conditioning
Performed prior to strengthening
Stretching exercises allow the muscles to work with less risk of injury
Reduce the risk of muscle cramps and tightening

12. Strengthening Exercises
Muscles can be exercised in a variety of ways
Concentric contraction
Shortening of a muscle through flexion
Eccentric contraction
Lengthening of a muscle

13. Strengthening Exercises
Essential to conditioning
Can be produced in a variety of ways
Free weights
Guided weights
Weight of the body

14. Isometric Exercises No change in the length of the muscle
Apply pressure against a stable resistance
Increasing muscle tension when a person pushes or pulls against an immovable object

15. Isotonic Exercises
Muscle bears the same weight throughout the entire range of motion
Helps with joint mobility as well as muscle strength and tone

16. Isokinetic Exercises
Isokinetic contraction occurs in the muscles when the speed of the exercise stays constant throughout the range of motion.
Resistance against the muscle varies according to the amount of force applied.
Another type is variable resistance exercise