2. Copyright © 2002 Career Publishing, Inc. Visual 8-1 Know Your Client Goals Time Schedules Habits & Preferences

3. Copyright © 2002 Career Publishing, Inc. Visual 8-2 Program Design Mode Intensity Duration Frequency Special Considerations Fun Rest & Sleep

4. Copyright © 2002 Career Publishing, Inc. Visual 8-3 Mode the equipment and exercises used in an exercise program

5. Copyright © 2002 Career Publishing, Inc. Visual 8-4 Intensity the degree of effort required to complete a physical activity

6. Copyright © 2002 Career Publishing, Inc. Visual 8-5 Duration the length of time an activity is performed

7. Copyright © 2002 Career Publishing, Inc. Visual 8-6 Frequency the number of times an activity is performed within a specific time frame

8. Copyright © 2002 Career Publishing, Inc. Visual 8-7 Safely Increasing and Maintaining Fitness Levels Progression –add small amounts of work to each practice session as capacity increases Variety –maintain interest by varying the exercise –by altering strengthening days with cardiorespiratory activity days, muscles have a chance to recover

9. Copyright © 2002 Career Publishing, Inc. Visual 8-8 Taking Responsibility for Our Health Exercise Regularly Eat Sensibly Eliminate Smoking Control Body Weight Limit Alcohol Consumption Avoid Drug Abuse

10. Copyright © 2002 Career Publishing, Inc. Visual 8-9 The Girls Soccer Team at Encina High has a new coach and a new in season training program. This program addresses the problems revealed by the new coach’s analysis of last year’s injury records and is based on her knowledge of the sport. Problems Encountered Last Year High number of torn ACL (anterior cruciate ligament) of the knee Sprained ankles Loss of strength during the season (deconditioning) Limited time (During the season it is very important to make sure that plenty of practice time remains to work on skills.) Goals Strengthen the muscles of the thigh—especially the hamstrings Strengthen the muscles of the gastrocnemius/soleus complex, tibia anterior, and other muscles of the ankle Maintain strength throughout the season

11. Copyright © 2002 Career Publishing, Inc. Visual 8-10 Modes Pre practice calisthenics and stretching After practice weight room work out Guided weight machine for hamstrings Guided weight machine for quadriceps Ankle tubing exercises Program Warm-up Jog two warm-up laps around the soccer field Stretching: Hold 15 seconds each side. Repeat twice Standing quadriceps stretches Standing hamstring stretches (stretch hamstrings separately from low back by keeping the back straight and the head up to stretch hamstrings, then dropping the head to stretch the low back) Gastrocnemius stretch Soleus stretch Hip/trunk stretch Arm circles forward, then back (4 each direction)

12. Copyright © 2002 Career Publishing, Inc. Visual 8-11 Complete Practice Post Practice (no more than 15 minutes) Ankle exercises w/tubing: Inversion 2 sets of 20; Eversion 2 sets of 20; Plantar flexion 2 sets of 20; Dorsiflexion 2 sets of 20 Guided weight hamstring machine 2 sets of 20 Guided weight quadriceps machine 2 sets of 20 (making sure not to aggravate any preexisting patella femoral problems) Trunk exercises (all aspects: 2 sets of 20) Cooldown One more run through the stretching program After Practice Rehabilitate any problem areas Ice down any injured areas Why should strengthening exercises follow practice sessions rather than precede them? How might you find out if deconditioning is taking place during the season? How could the conditioning program be adapted to an indoor program in inclement weather?