1. Preventing Injuries through Fitness Chapter 4

2. Objectives Be able to describe the different conditioning seasons Be able to list and describe 3 different stretching, strengthening, and cardio exercises

3. Periodization Approach to conditioning that attempts to bring peak performance while decreasing injuries & overtraining Individualized programs

4. Conditioning Seasons Post season –Physical restoration Off season –Essential –Strength, endurance, flexibility –Cross training Involves alternate activity

5. Conditioning seasons cont. Preseason –Establish fitness suitable for competition –Flexibility, endurance, strength (gradual increase) –Used to decrease injury & prepare body for event In-season –maintenance

6. Foundations of Conditioning Warm-up –Increases body temp, prevents injury –Motivator –General & specific –10-15 minutes long No more than 15 minutes before activity

7. Foundations Cool down –Essential –Returns blood to heart for reoxygenation –5-10 minutes long –Decreases muscle soreness

8. Flexibility Range of motion (ROM) possible about a given joint –Restrictions (don’t need to write): Bone Fat & skin Scar tissue Muscle & tendons Joint capsule Ligaments

9. Flexibility ActivePassive Stretching techniques –Ballistic –Static –Proprioceptive Neuromuscular Facilitation (PNF) ***GROUP WORK*** ***GROUP WORK***

10. Muscular Strength, Endurance, & Power Muscular Strength –Ability of a muscle to generate force against some resistance Muscular Endurance Ability to perform repetitive muscular contraction against some resistance Types of contractions –Isometric –Concentric –Eccentric **GROUP WORK** **GROUP WORK**

11. Cardio Respiratory Fitness Cardiorespiratory Endurance –Ability to perform activities for extended periods of time Aerobic –Low intensity activity done for long periods of time Anaerobic –High intensity; demand for oxygen is greater than the body’s ability to deliver oxygen ***GROUP WORK*** ***GROUP WORK***