Unit 4 Part I (Chapter 4): Conditioning Techniques
Why does an athlete exercise?
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Injury ___________________________ - An athlete who is not fit is more likely to be injured
If condition wrong- can lead to further injury
___________________ athlete for activity
Injury _________________________________
ATC Relationship with Strength & Conditioning Coaches
 Strength & Conditioning Coach- Make sure athlete is fit for competition
o Mostly in professional and college level
 __________________ program- if a program or exercise can increase injury
 If athlete is injured- need to communicate what can/ cannot do
Principles of Conditioning and Training- Should be applied to all programs
 Safety
 Progression
 Warm-up/Cool-down
 Intensity
 Motivation
 Specificity
 Overload and SAID principle
 Individuality
 Consistency/ routine
 Relaxation/ Minimize Stress
New Vocab Word
 SAID Principle
o Specific Adaptation to Imposed Demands
 Dynamic Stretching
o Controlled stretches recommended prior to beginning an activity
Why should an athlete be involved in a conditioning program?
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Principles of Conditioning
1. Safety:
a. _________________ on proper techniques & how athlete should feel
2. Warm- up/ Cooldown:
a. Appropriate time _______________________________ workout
3. ____________________________:
a. Keep program from being routine (periodization)
4. Overload:
a. Based on ________________ Principle- need to work harder than accustomed, do not
produce damage
5. ____________________________:
a. Needs to be on a regular basis to be effective
6. ____________________________:
a. Increase intensity gradually and within the individual’s ability
7. Intensity:
a. _______________________________________ or workload, not duration (shorter
workout, higher intensity)
8. Specificity:
a. _______________________ to the program. Should be relative to the activity or sport
9. ___________________________________:
a. Adjust team work out to the individual athlete (lineman vs. receiver, sprinter vs. distance)
10. _________________________________ Stress:
a. Train as close to their limit but remembers stressors outside of sport (school, life, etc.)
What are the 10 Principles of Conditioning?
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Warm-Up
 Precaution against unnecessary musculoskeletal injury and soreness
 Function-_______________________ body for upcoming physical work
 Purpose- Gradually increase cardiorespiratory system & increase muscle temperature
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Start with ____________ minutes of light jogging, cycling etc. breaking into light sweat
Flexibility exercises
Once warmed-up need to begin activity within 15 minutes
Dynamic Stretching
 Active warm-up
 Involves continuous movement (hopping, skipping, bounding, footwork, etc.)
 Enhances coordination and prepares muscles for sports specific activity
 May last ____________ minutes
Cool-down
 Essential component of workout
 Bring body back to ____________________________
 5-10 minutes in duration
 Decreased muscle soreness following training if time used to stretch after workout
New Vocab Word
 Cardiorespiratory Endurance
o The ability to perform whole-body, large-muscle activities for extended periods of time
Cardiorespiratory Endurance
 System’s _____________ components
o Heart, Lungs, Blood vessels and Blood
 Improvements in endurance are the results of improvements in these 4 components
Transport & Utilization of O2 (oxygen)
 Oxygen (O2)- is transported throughout body
 Greatest rate at which O2 can be taken in and used is Maximum Aerobic Capacity (VO2 max)
 The greater the rate or intensity of an activity the______________________ is needed
VO2 Max (Max aerobic capacity)
 _____________________ certain range of maximum aerobic capacity
o Can train to get to max
 Average value = 45-60 ml/kg/min
 Marathon Runner= 70- 80 ml/kg/min
Find Your VO2 Max Lab
Effects on the Heart
 The heart- the main pumping mechanism to get ________________________________________
 As you exercise, muscles need more oxygen, thus heart will pump faster
o Will adapt approx. 2-3 minutes into activity (at given workload) and will plateau
 Greater the intensity- greater the ________________________
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Heart can also increase ___________________________o The amount of blood being pumped out with each beat
Cardiac Output: Stroke volume plus (+) heart rate = the volume of blood being pumped at a
certain time
New Vocab Word
 Training Effect
o Stroke volume increases while heart rate is reduced at a given exercise load
Effect’s on Work Ability
 Cardiorespiratory endurance has critical role in ability to ______________________________
 When comparing two people working at the same intensity, the individual with a higher VO 2
max will be working at a lower % of maximum aerobic capacity
o Higher VO max = ability to sustain activity at a given intensity longer
2
QUESTIONS
 What are the 2 effects on the heart with increased cardiorespiratory endurance?
o ________________________________________________________________________
o ________________________________________________________________________
 Why do you think a better cardiorespiratory endurance gives an athlete a decreased chance of
injury?
o ________________________________________________________________________
Energy Systems
 ____________________________________ involves specific demands for energy
o Sprinting/ Jumping- high energy in a short time
o Long distance/ swimming- low energy over a long period of time
o Most- blend of both
 ATP: Immediate Energy Source
o ATP produced from ________________________breakdown (carbohydrates)
o Glucose from blood or ____________________________ (stored in muscle or liver)
broken down to glucose and converted to ATP
o Fat becomes utilized when glycogen stores are depleted
 Longer duration of activity, the greater amount of fat is used
FILL IN BLANK
One uses _________________ for energy. It is broken down from _____________ (found in blood) or
_____________ (found in muscle/ liver). ____________ is used during longer durations or when
glycogen stores are depleted.
Anaerobic Metabolism (without oxygen)
 During ___________________________________ of activity ATP is used (last few seconds)
 Body then uses glycogen, which is broken down to glucose then metabolized to ATP
 By-product is ______________________________
 Cannot talk while exercising
Aerobic Metabolism (with oxygen)
 Use of complex carbohydrates and fat to generate ATP (___________________________ to
metabolize)
 Aerobic burns/ clear lactate acid but takes 20 minutes
 Much more efficient (gives you more energy per metabolism)
 Can talk while exercising
QUESTION
 List 3 anaerobic sports
o ________________________________________________________________________
 List 3 aerobic sports
o ________________________________________________________________________
Training Techniques for Improving Cardiorespiratory Endurance
 Level of improvement will be determined by initial levels
Continuous Training
 Involves _____________ Considerations
o Frequency
o Intensity
o Type of activity
o Time
 Frequency:
o No fewer than ____________ sessions per week, should aim for 4-5
o Should allow at least 1 day off per week for mental and physical rest
 Intensity:
o Most ____________________ , particularly in early stages
o Uses heart rate- find if pace is too hard or too slow
Finding Your Intensity
 Target Heart Rate
o Determine maximum heart rate (HRmax)
 Involves exercising at max levels and monitoring HR using an electrocardiogram
 Approximations can also be used as well
 220-age = HRmax
 Heart Rate Reserve (HRR)
o Difference between resting (HRrest) and HRmax
 Potential of heart rate training intensities
 HRR = HRmax – Hrrest
Finding Your Heart Rate Reserve
1. What is your HRmax?
a. 220- age = ____________
2. Find your resting heart rate (HRrest).
a. Find your pulse (brachial-wrist or carotid- neck)
b. Take for 15 seconds, multiple by 4
c. _______________________
3. What is your HRR?
a. HRR = HRmax – HRrest
b. _______________________
Calculate Exercise Heart Rate at a Given Training Intensity
 Karvonen Equation
o Exercise Heart Rate = % of intensity (HRR) + HRrest
o % of Intensity: Minimum is 60% Maximum is 85% (want average 70%)
Find your target heart rate at 70%
 Use Karvonen Equation
o Exercise or Target HR = % of target intensity (HRmax – HRrest) + HrRest
 X = .7 (answer to number 3) + answer to number 2 (Do multiplication first)
 X = .7 (________________) + _________________
 X= _________________ + ___________________
 X= _____________________________________
 Your exercise heart rate for proper intensity.
Continuous Training
 Type:
o Must be _____________________
o Whole body, large muscle movement (jogging, walking, swimming, etc.)
o Intermittent activities hard to monitor (basketball, tennis, etc.)
 Time:
o At least 20 minutes at a continuous level (some studies show ____________ minutes)
QUESTION
 For continuous training, give examples or durations for the 4 considerations
o ______________________________________________________________________
New Vocab Word
 Interval Training
o Alternating periods of work with active recovery
Interval Training
 Must occur at ______________________% of maximal heart rate
 Active rest at 30- 45% maximal heart rate
 Most anaerobic sports require short burst (sports specific training- mimics sport)
QUESTION
 Design an interval training workout for any sport.
o ________________________________________________________________________
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Speed Play
 Athlete must run for a specific ________________________________, pace/ speed are not
specified
 Similar to cross-country running- varied terrain
 Must elevate heart rate to minimal training levels
 Good for off-season conditioning or a change-up in sport
Equipment for Cardiorespiratory Endurance Training
 Can vary from a $2 jump rope to machines that cost $10,000
 Can use natural environment