Performance Training: The essentials of conditioning

Six Core Categories

• Aerobic Capacity• Aerobic Power• Muscular Endurance• Muscular Power• Flexibility• Agility

Aerobic Capacity

• Deals with the functional capacity of the cardiorespiratory system (heart, lungs, blood vessels)

• Defined as the maximum amount of oxygen the body can use during intense exercise

• The maximum ability to remove and utilize oxygen from circulating blood

Aerobic Capacity Cont.

• Measured using the VO2 max test

Aerobic Capacity Cont.

• Multi-stage fitness such as the Beep Test establishes aerobic capacity

• Used for sports (rugby, hockey, tennis, squash, etc.)

• Jobs (military, police, firefighter, etc.)

Aerobic Power

• The highest peak oxygen uptake that an individual can obtain during dynamic exercise

• When oxygen content in blood is increased, maximal aerobic power and physical performance is increased

Aerobic Power Cont.

• When heart rate drops circulation decreases and aerobic power is decreased

• External factors such as drugs or induced hypothermia influences circulation and can affect aerobic power

Aerobic Power Cont.

Muscular Endurance

• The body’s ability to continue using muscular strength and endure repeated contractions for an extended period of time

• Essential for any type of sports or any type of physical activity that lasts for long periods

• Dependent on the development of slow twitch muscle fibers

Muscular Endurance Cont.

• Two types of muscle fibers in the body: fast twitch and slow twitch

• Slow twitch fibers cannot exert as much force as fast twitch but can sustain effort over a greater amount of time

• Slow twitch fibers=endurance

• Fast twitch fibers=strength

Muscular Power

• The maximum force that a muscle or muscle group can generate in a minimum time

• Measured by how long it takes strength to convert to speed

• Development depends on the right balance between speed and strength for a specific skill that requires explosiveness.

Muscular Power Cont.

• Predominant development of fast-twitch muscles for short amounts of powerful bursts

• For more on fast twitch vs. slow twitch, visist: http://www.bodybuilding.com/fun/drobson33.htm

Flexibility

• Refers to absolute range or movement in a joint or series of joints, and length in muscles that cross the joints

• Many factors considered for range of motion: joint structure, ligaments, tendons, muscles, skin, tissue injury, fat tissue, body temperature, activity level, age, gender

Flexibility

• Flexibility in some joints can be increased by exercise

• Stretching is a necessary component to maintain or improve flexibility

• Quality of life is enhanced by improving and maintaining a good range of motion

• Loss of flexibility can lead to pain syndromes or balance disorders

Agility

• The ability to change the body’s position efficiently

• Requires the integration of isolated movement skills using a combination of balance, speed, reflexes, strength, and endurance

Six Core Categories

• Aerobic Capacity• Aerobic Power• Muscular Endurance• Muscular Power• Flexibility• Agility

Mini Assignment 1- Aerobic Capacity

• Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop aerobic capacity

• You will use the sketch sheets provided to illustrate and explain each exercise

• You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment

• You will present to the class on exercise from the work out, explaining why it is beneficial in developing aerobic capacity for your sport.

Mini Assignment 2- Aerobic Power

• Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop aerobic power

• You will use the sketch sheets provided to illustrate and explain each exercise

• You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment

• You will present to the class on exercise from the work out, explaining why it is beneficial in developing aerobic power for your sport.

Mini Assignment 3- Muscular Endurance

• Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop muscular endurance

• You will use the sketch sheets provided to illustrate and explain each exercise

• You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment

• You will present to the class on exercise from the work out, explaining why it is beneficial in developing muscular endurance for your sport.

Mini Assignment 4- Muscular Power

• Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop muscular power

• You will use the sketch sheets provided to illustrate and explain each exercise

• You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment

• You will present to the class on exercise from the work out, explaining why it is beneficial in developing muscular power for your sport.

Mini Assignment 5- Flexibility

• Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop flexibility

• You will use the sketch sheets provided to illustrate and explain each exercise

• You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment

• You will present to the class on exercise from the work out, explaining why it is beneficial in developing flexibility for your sport.

Mini Assignment 6- Agility

• Focusing on a specific sport, you will individually develop a 5-exercise workout that will develop agility

• You will use the sketch sheets provided to illustrate and explain each exercise

• You can only rely on equipment that is readily available in a home/school. The point is to develop a program that you can do without a gym or expensive equipment

• You will present to the class on exercise from the work out, explaining why it is beneficial in developing agility for your sport.

Checklist

• Sketches• Presentation