Congratulations on taking the first step toward turning your passion into your career. We're here to help you succeed! For any questions, reach out to 805-876-9924, and a real ISSA trainer will be in touch. 800.892.4772 • ISSAonline.com Sports Performance Enhancement Thomas D. Fahey, EdD Fourth Edition Course Textbook for SPECIALIST IN SPORTS PERFORMANCE ENHANCEMENT Sports Performance Enhancement Thomas D. Fahey, EdD Sports Performance Enhancement (Edition 4) Official course text for: International Sports Sciences Association’s Specialist in Sports Performance Enhancement Program 10 9 8 7 6 5 4 3 2 Copyright © 2019 Thomas D. Fahey. Published by the International Sports Sciences Association, Carpinteria, CA 93013. All rights reserved. No part of this work may be reproduced or transmitted in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, or in any information storage and retrieval system without the written permission of the publisher. Direct inquiries about copyright and permissions requests for content, weightlifting and training photos, and photos owned by Fitness Technologies, Inc, to: Fitness Technologies, Inc, 5043 Via Lara Lane, Santa Barbara, CA 93111, bodyimage@mac.com. Direct reproduction and publishing inquires to: International Sports Sciences Association, 1015 Mark Avenue, Carpinteria, CA 93013 1.800.892.4772 • 1.805.745.8111 (local) • 1.805.745.8119 (fax) Disclaimer of Warranty This text is informational only. The data and information contained herein are based upon information from various published and unpublished sources that represents training, health, and nutrition literature and practice summarized by the author and publisher. The publisher of this text makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. The information is not intended for use in connection with the sale of any product. Any claims or presentations regarding any specific products or brand names are strictly the responsibility of the product owners or manufacturers. This summary of information from unpublished sources, books, research journals, and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent professional judgment. If you have a problem or concern with your health, or before you embark on any health, fitness, or sports training programs, seek clearance and guidance from a qualified health care professional. About the Author | iii About the Author Thomas Fahey, EdD Professor, California State University, Chico Chico, CA Thomas Fahey, Ed.D. is a professor of Kinesiology at California State University, Chico. He received his doctorate from University of California, Berkeley, specializing in exercise physiology, motor development, and biomechanics. He was an All-American track and field athlete in college in the discus throw. He continued to pursue athletic excellence after graduation and was masters world champion in the discus throw (won medals in five consecutive world championships, including the gold in 2003), eleven-time US masters national discus champion (consecutive), and four-time gold medal winner in Master’s World Games (consecutive). In 2008, the US Track and Field (USATF) named him the outstanding masters field athlete of the year. In 2006, he was named outstanding professor at California State University, Chico. Dr. Fahey has authored 25 books on exercise physiology, wellness, and strength, and has written hundreds of articles for scientific journals and bodybuilding and fitness magazines. He writes monthly research reviews and articles for Muscular Development, Fitness RX for Men, and Fitness RX for Women. International Sports Sciences Association Contents Introduction: Essential Knowledge for the Specialist in Sports Performance Enhancement, p1 PHYSICAL TRAINING, p14 2.1 Principles of Physical Fitness, p15 Building Strength and Power: Crucial Knowledge for the Specialist in Sports Performance Enhancement, p17 ÄŌúÝúÓ0ÝĦúÄĝĝ, p17 Muscular Strength, Power, and Endurance, p24 0òÄŀݶÝòÝĦŁ, p27 ă½ŁăùēăĝÝĦÝăú, p28 Which Component Should You Emphasize for Your Client?, p28 Putting the Program in Proper Perspective, p29 2.2 Principles of Training: Adaptation to Stress, p32 yēÄ·ÝŌ·ÝĦŁƕUăĦăĖăúĦĖăòƕ§ú½ Motor Learning, p34 Transferring Strength, Power, and Speed to Competitive Performance, p35 Progressive Overload and the 0;oĖÝú·ÝēòÄ, p38 rÄĺÄĖĝݶÝòÝĦŁƨ½§ēĦÝúÓĦă Reduced Training, p41 ;ú½ÝĺݽĬ§òÝÒÒÄĖÄú·ÄĝƨMÝùÝĦĝăÒ ½§ēĦ§¶ÝòÝĦŁ, p41 Guidelines for Training, p42 Strength Stre St reng re ngth ng th a and nd Conditioning Con ndi d ti tion on nin ng MUSCULAR STRENGTH AND ENDURANCE, p47 3.1 Bone and Joints, p48 Organic and Inorganic Bone Components, p50 Structure of Bone, p51 "ēÝēÙŁĝħò1ĖăĻĦÙÄúĦÄĖĝ, p52 The Human Skeleton, p52 ÙÄ7ħòĦÙŁăúÄĖݧ½Ɣ§ò·ÝĬùƕÄÝÓÙĦƪ ħĖÝúÓ"ŀÄĖ·ÝĝÄƕ§ú½7ħòĦÙŁ Hormone Levels, p54 Hormones and Bone Health, p57 "ŀÄĖ·ÝĝÄ, p57 ÙÄ0Äù§òÄĦÙòÄĦÄĖݧ½, p59 3.2 Joints, p62 yŁúăĺݧòIăÝúĦĝ, p64 3.3 Muscles and Their Actions, p70 Levers and Movement, p71 3.4 Muscle Physiology, p83 Skeletal Muscle and Structure, p85 Muscle Strength: Size, Neural Activation, "ò§ĝĦÝ·ÝĦŁƕ§ú½yïÝòò, p91 UĬĝ·òħú½ĦÙÄVÄĖĺăĬĝyŁĝĦÄù, p96 "ò§ĝĦÝ·UĬĝ·òÄ"úÄĖÓŁ, p98 Skill, p100 ENDURANCE AND ENVIRONMENT, p102 4.1 Basic Physiology of Cardiorespiratory Endurance Exercise, p103 ÙħĖ½ÝăĖÄĝēÝĖ§ĦăĖŁyŁĝĦÄù, p104 UÄĦ§¶ăòÝĝù, p112 4.2 Developing a Cardiorespiratory Endurance Program, p117 Setting Goals, p119 ēēòŁÝúÓĦÙÄ0;oĖÝú·ÝēòÄĦă"ú½ĬĖ§ú·Ä Program Design, p120 Warming Up and Cooling Down, p125 ĬÝò½ÝúÓ§Ė½ÝăĖÄĝēÝĖ§ĦăĖŁ0ÝĦúÄĝĝ, p126 U§ÝúĦ§ÝúÝúÓ§Ė½ÝăĖÄĝēÝĖ§ĦăĖŁ0ÝĦúÄĝĝ, p129 4.3 Environmental Factors in Sports Performance Enhancement, p132 Principles of Temperature Regulation, p134 "ŀÄĖ·ÝĝÄÝúĦÙÄ7ħĦ, p137 oĖÄĺÄúĦÝúÓ7ħĦoĖă¶òÄùĝ, p141 "ŀÄĖ·ÝĝÄÝúĦÙÄăò½ƕ p142 oÙŁĝÝ·§ò·ĦÝĺÝĦŁ§ĦòĦÝĦĬ½Ä, p143 "ŀÄĖ·Ýĝħú½ÝĖoăòòĬĦÝăú, p145 Ė§ĺÄò§ú½IÄĦM§Óƕ p145 BIOMECHANICS AND MOTOR CONTROL, p149 5.1 Developing Basic Movement Skills for Strength Development, p150 Assessing and Developing Movement Skills ÒăĖMă§½Ä½MăĻÄĖă½Ł"ŀÄĖ·ÝĝÄĝ, p152 Ė§úĝÝĦÝăúÝúÓÝúĦăÙăòÄƪă½ŁMÝÒĦĝ, p159 5.2 Core Fitness, p161 ăĖÄUĬĝ·òÄĝ§ĝyĦ§¶ÝòÝŇÄĖĝƕ p163 Ė§ÝúUăĺÄùÄúĦĝƨVăĦUĬĝ·òÄĝ, p164 ÄŁăú½yÝĦƪēĝ, p164 ÙÄƱ§ĝÝ·0ăĬĖƲăĖÄĖ§ÝúÝúÓ "ŀÄĖ·ÝĝÄĝ, p166 _ĦÙÄĖăĖÄ0ÝĦúÄĝĝ"ŀÄĖ·ÝĝÄĝ, p168 __My_07"yo";M;y;Vyo_ry o"r0_rUV""V7V"U"V, p172 6.1 Resistance Exercise Methods, p173 rÄĝÝĝĦ§ú·Ä"ŀÄĖ·ÝĝÄUÄĦÙă½ĝ, p175 ÙăăĝÝúÓĦÙÄ"ŀÄĖ·ÝĝÄĝ, p177 UĬĝ·òÄ7ŁēÄĖĦĖăēÙŁ, p179 Muscle Power, p180 Muscle Endurance, p180 §ĝÝ·Ł·òÝúÓÄ·ÙúÝĕĬÄĝ, p182 y§ÒÄĦŁ§ú½;úìĬĖŁoĖÄĺÄúĦÝăú, p185 6.2 Basic Weight Training Exercises, p189 ÙÄĝĦ§ú½yÙăĬò½ÄĖ"ŀÄĖ·ÝĝÄĝ, p191 ēēÄĖ§·ï"ŀÄĖ·ÝĝÄĝ, p195 Ėù"ŀÄĖ·ÝĝÄĝ, p195 ¶½ăùÝú§ò"ŀÄĖ·ÝĝÄĝ, p196 MăĻÄĖƪă½Ł"ŀÄĖ·ÝĝÄĝ, p197 "ŀÄĖ·ÝĝÄĝÒăĖĦÙħòĺÄĝ, p199 §ĝÝ·ÄÝÓÙĦƪĖ§ÝúÝúÓoĖăÓĖ§ùĝ, p199 6.3 The Bench Press, p203 ÙÄÄú·ÙoĖÄĝĝ§ĝ§ÙăòÄƪă½Ł "ŀÄĖ·ÝĝÄ, p203 ĝÄĦÙÄrÝÓÙĦ"ĕĬÝēùÄúĦ, p203 ĝÝúÓÄ·ÙúÝĕĬÄĦă;ú·ĖħĝÄÄú·ÙoĖÄĝĝ Strength, p205 Training Aids to Improve Bench Press Strength, p207 Bench Press Training, p208 6.4 Squat and Deadlift, p213 yĕĬ§ĦĝƔÙÄòĦÝù§ĦÄ0Ĭú·ĦÝăú§ò yĦĖÄúÓĦÙƪĬÝò½ÝúÓ"ŀÄĖ·ÝĝÄĝ, p215 §·ïyĕĬ§Ħ§ĝÝ·ĝ, p215 0ĖăúĦyĕĬ§Ħĝ, p219 _ĺÄĖÙħ½yĕĬ§Ħĝ, p219 ăŀyĕĬ§Ħĝ, p220 oăĻÄĖƪr§·ïyĕĬ§Ħĝ, p221 ÙăĬÓÙĦĝăúyĕĬ§ĦĖ§ÝúÝúÓ, p221 ĬÝò½ÝúÓM§ĖÓÄMăĻÄĖă½ŁUĬĝ·òÄĝĻÝĦÙ 7ÝÓÙyÄĦÄÄēyĕĬ§ĦăĖïăĬĦĝ, p222 High Set Workouts to Promote Lower ă½ŁUĬĝ·òÄ7ŁēÄĖĦĖăēÙŁƕ p222 6.5 Olympic Lifts, p224 ēēòŁÝúÓ_òŁùēÝ·ÄÝÓÙĦòÝÒĦÝúÓ Ä·ÙúÝĕĬÄĝĦăoăĻÄĖyēăĖĦĝ, p226 Deadlift, p226 Snatch, p228 Integrating the Snatch into Power Workouts, p230 ÙÄòħú§ú½IÄĖï, p230 Learning Progression, p233 yĕĬ§Ħyú§Ħ·Ù"ĺ§òĬ§ĦÝăúÙÄ·ïòÝĝĦ, p234 òħú§ú½IÄĖï"ĺ§òĬ§ĦÝăúÙÄ·ïòÝĝĦ, p236 6.6 Resistive Exercise Without Weights, p238 ÝĖyĕĬ§Ħ, p240 Lunge, p241 Burpee, p241 Curl Up, p242 yēÝúÄ"ŀĦÄúĝÝăúƦƱÝĖ½ăÓƲƧ, p243 Isometric Side Bridge, p243 Thrusters, p244 _ĺÄĖÙħ½ĝĕĬ§Ħĝ, p244 0ĖăúĦoò§úï, p244 oĬĝÙƪĬēĝ, p245 yÝŀoĖÝú·ÝēòÄĝăÒă½ŁƪÄÝÓÙĦĖ§ÝúÝúÓ, p245 6.7 Cross Training and Circuit Training, p247 ĖăĝĝƪĖ§ÝúÝúÓ, p249 Circuit Training, p253 6.8 Suspension Training, p256 Suspension Training ĬÝò½ĝăĖÄ0ÝĦúÄĝĝ, p258 Suspension Training Workouts, p260 Where to Purchase Suspension Training Devices, p261 Strength S St re eng ngth th a and nd Conditioning nd Co on ndi diti tiion onin on ng 6.9 Plyometric Exercises, p263 yĦ§ĦÝăú§ĖŁoòŁăùÄĦĖÝ·ĝ, p267 7ăĖÝŇăúĦ§òIĬùēĝ§ú½7ăēĝ, p271 ēēÄĖă½ŁoòŁăùÄĦĖÝ·ĝ, p274 ăŀIĬùēÝúÓ, p275 UĽݷÝúħòò"ŀÄĖ·ÝĝÄĝ, p277 _ĦÙÄĖ"ŀÄĖ·ÝĝÄĝĦăÄĺÄòăēyēÄĽ and Power, p279 6.10 Power and Speed, p281 Elements of Power, p284 Sprinting, p287 Peak Power Training on a yĦ§ĦÝăú§ĖŁÝ·Ł·òÄ, p294 ÓÝòÝĦŁĖ§ÝúÝúÓ, p295 Peak Power Weight Training, p296 Bench Throws, p296 0Ĭú·ĦÝăú§òĖ§ÝúÝúÓ, p297 _ĦÙÄĖ"ŀÄĖ·ÝĝÄĝĦăÄĺÄòăē Speed and Power, p299 Integrating Power Training into Workouts, p299 6.11 Flexibility, p301 Ù§ĦÄĦÄĖùÝúÄĝ0òÄŀݶÝòÝĦŁƛ, p303 ÝĝĝĬÄĝÙ§Ħ_¶ĝĦĖĬ·Ħr§úÓÄăÒ Motion, p304 ŁēÄĝăÒyĦĖÄĦ·ÙÝúÓÄ·ÙúÝĕĬÄĝ, p307 ÄúÄŌĦĝăÒ0òÄŀݶÝòÝĦŁ§ú½yĦĖÄĦ·ÙÝúÓ "ŀÄĖ·ÝĝÄĝ, p309 oĖÝú·ÝēòÄĝăÒ0òÄŀݶÝòÝĦŁ, p312 §ĝÝ·yĦĖÄĦ·ÙÝúÓ"ŀÄĖ·ÝĝÄĝ, p312 ASSESSMENT, p319 7.1 Assessment: Tests and Measurement, p320 Designing the Testing Program, p323 Choosing the Correct Tests, p324 Interpreting Test Results, p325 Measuring Strength, p326 UħĝĬĖÝúÓyĦĖÄúÓĦÙƪ"ú½ĬĖ§ú·Ä, p334 ĝĝÄĝĝÝúÓăĖÄ0ÝĦúÄĝĝ, p337 Other Strength Tests, p340 Tests of Power, p340 Speed Tests, p344 "ú½ĬĖ§ú·Ä0ÝĦúÄĝĝ§ú½U§ŀÝù§ò _ŀŁÓÄúăúĝĬùēĦÝăúƕ p347 ÓÝòÝĦŁÄĝĦĝ, p351 7.2 Obesity and Measuring Body Composition, p354 _ĺÄĖĻÄÝÓÙĦÄĖĝĬĝ_¶ÄĝÝĦŁ, p356 _¶ÄĝÝĦŁ§ú½7ħòĦÙ, p357 _¶ÄĝÝĦŁ§ú½"ŀÄĖ·ÝĝÄoÄĖÒăĖù§ú·Ä, p360 UħĝĬĖÝúÓă½ŁăùēăĝÝĦÝăú, p360 ă½ŁăùēăĝÝĦÝăúUħĝĬĖÄùÄúĦ Ä·ÙúÝĕĬÄĝ, p364 or_1rU"y;1V0_ryo_ry, p375 8.1 Designing Training Programs for Recreational Athletes, p376 Designing the Program, p378 1ÄúÄĖ§ò0ÝĦúÄĝĝÒăĖ7ħòĦÙ, p378 7ÝÓÙÄĖMÄĺÄòĝăÒ1ÄúÄĖ§ò0ÝĦúÄĝĝ, p379 0ÝĦúÄĝĝoĖăÓĖ§ùĝÒăĖoăĻÄĖyēăĖĦĝ, p380 Skill Development for Athletes, p380 "ú½ĬĖ§ú·Ä0ÝĦúÄĝĝƕ p383 8.2 Football, p385 0ăăĦ¶§òò§ú½"ú½ĬĖ§ú·Ä, p388 Strength Training, p388 0òÄŀݶÝòÝĦŁ, p390 oòŁăùÄĦĖÝ·ĝ§ú½yēĖÝúĦĖ§ÝúÝúÓ, p390 ÓÝòÝĦŁ, p390 ă½ŁăùēăĝÝĦÝăú, p391 0ÝĦúÄĝĝÄĝĦÝúÓ, p391 Ė§ÝúÝúÓÒăĖ0ăăĦ¶§òò, p392 "ĝĝÄúĦݧò"òÄùÄúĦĝăÒĦÙÄ0ăăĦ¶§òò Training Program, p392 8.3 Basketball, p396 oÙŁĝÝ·§òÄù§ú½ĝăÒ§ĝïÄĦ¶§òò, p398 0ÝĦúÄĝĝÄĝĦÝúÓÒăĖ§ĝïÄĦ¶§òò, p399 oÙŁĝÝ·§òăú½ÝĦÝăúÝúÓÒăĖ§ĝïÄĦ¶§òò, p402 8.4 Baseball and Softball, p407 §ĝĶ§òò§ú½yăÒĦ¶§òòyïÝòòĝ, p409 0ÝĦúÄĝĝÄĝĦÝúÓÒăĖ§ĝĶ§òò, p410 oÙŁĝÝ·§òăú½ÝĦÝăúÝúÓÒăĖ§ĝĶ§òò, p417 8.5 Swimming, p423 oÙŁĝÝăòăÓŁăÒyĻÝùùÝúÓ, p425 Testing Swimmers, p427 Training, p427 ;úìĬĖÝÄĝÝúyĻÝùùÝúÓ, p428 ÄÝÓÙĦĖ§ÝúÝúÓ§ú½oòŁăùÄĦĖÝ·ĝÒăĖ Swimmers, p431 8.6 Soccer, p434 oÙŁĝÝăòăÓŁăÒyă··ÄĖ, p436 ÄĝĦÝúÓyă··ÄĖoò§ŁÄĖĝ, p437 Training for Soccer, p438 0ÝĦúÄĝĝ§ú½yă··ÄĖ, p439 8.7 Track and Field, p441 Training Throwers, p443 Training Sprinters, p446 Ė§ÝúÝúÓIĬùēÄĖĝ§ú½§ĬòĦÄĖĝ, p447 Ė§ÝúÝúÓUݽ½òÄƪÝĝĦ§ú·Ä§ú½ÝĝĦ§ú·Ä Runners, p449 ÄÝÓÙĦĖ§ÝúÝúÓ§ú½oòŁăùÄĦĖÝ·ĝÒăĖ Runners, p450 Progression of Training Methods ½ĬĖÝúÓĦÙÄM§ĝĦÄúĦĬĖŁ, p450 _ĺÄĖƪÝĝĦ§ú·ÄĖ§ÝúÝúÓƦMăúÓƪyòăĻ Distance or LSD Training), p451 Interval Training, p451 8.8 Bodybuilding, p454 How Muscle Tissue Changes with Training, p456 U§ŀÝùÝŇÝúÓUĬĝ·òÄÄúĝÝăúĦăoĖăùăĦÄ Muscle Growth, p460 "ÒÒÄ·ĦÝĺÄÄ·ÙúÝĕĬÄĝÒăĖ;ú·ĖħĝÝúÓ Muscle Mass and Strength, p461 7ăĻ_ÒĦÄúyÙăĬò½ă½Ł¶ĬÝò½ÄĖĝĝÄ7ÝÓÙ ÄúĝÝăúĖ§ÝúÝúÓÄ·ÙúÝĕĬÄĝƛ, p469 ăĦ§òUĬĝ·òÄ0ݶÄĖĖ§ÝúÝúÓ Ä·ÙúÝĕĬÄĝ, p469 Program Design, p471 8.9 Weightlifting and Powerlifting, p473 Weightlifting, p475 Testing Weightlifters, p478 oĖăùăĦÝúÓ0ÝĦúÄĝĝ§ú½oĖÄĺÄúĦÝúÓ ;úìĬĖŁ, p478 Designing a Weightlifting Program, p480 Powerlifting, p482 Testing Powerlifters, p485 Training for Powerlifting, p485 ;úìĬĖÝÄĝÝúoăĻÄĖòÝÒĦÝúÓ, p488 SPORTS PSYCHOLOGY, p543 8.10 Golf, p490 Golf and Health, p493 Elements of the Golf Swing, p495 1ăòÒ§ú½0òÄŀݶÝòÝĦŁ, p496 UÝúÝùÝŇÄ1ăòÒ;úìĬĖÝÄĝ, p496 ÄĺÄòăēÝúÓ1ăòÒ0ÝĦúÄĝĝƕ p497 Golf Hazards, p498 ;VIr, p563 NUTRITION, SUPPLEMENTS, AND DRUGS, p502 9.1 Nutrition for Health and Performance, p503 Essential Nutrients, p506 ÙÄ7ħòĦÙŁƕ7ÝÓÙƪoÄĖÒăĖù§ú·Ä ÝÄĦ§ú½UŁoò§ĦÄ, p517 VĬĦĖÝĦÝăúƕ"ŀÄĖ·ÝĝÄƕ§ú½ÄÝÓÙĦ Control, p521 Principles of Losing Weight for Active People, p521 oăòŁƪĖĬÓ§ú½0ăă½yĬēēòÄùÄúĦ Phenomenon in Sports, p524 9.2 Ergogenic Aids: Drugs and Supplements, p526 Strength Coaches and the Ethics of Ergogenic Aids, p528 Common Drugs and Supplements ĺ§Ýò§¶òÄĦăĦÙòÄĦÄĝ, p529 Agents Taken to Promote Muscle 7ŁēÄĖĦĖăēÙŁƕyĦĖÄúÓĦÙƕ§ú½oăĻÄĖ, p529 ÓÄúĦĝ§ïÄúĦăyēÄĽrÄ·ăĺÄĖŁ, p537 yĬ¶ĝĦ§ú·Äĝ§ïÄúĦă;ú·ĖħĝÄ ÓÓĖÄĝĝÝĺÄúÄĝĝ§ú½Ė§ÝúÝúÓ;úĦÄúĝÝĦŁ, p539 yĬ¶ĝĦ§ú·Äĝ§ïÄúĦăݽ Weight Control, p540 Strength Stre St rength re ren gth ha and nd Conditioning Condi ditiion nin ng 10.1 Sports Psychology for the Personal Trainer, p544 The Winning Edge, p547 ÙÄoĝŁ·ÙăòăÓŁăÒĦÙÄ Champion Athlete, p548 The Elements of Success, p552 UħĝĬĖÝúÓúŀÝÄĦŁÝúĦÙòÄĦÄĝ, p557 ;ù§ÓÄĖŁ§ú½ĦÙòÄĦÝ·ĝ, p557 11.1 Prevention and Care of Athletic Injuries, p564 UÝúÝùÝŇÝúÓ;úìĬĖÝÄĝ, p565 Importance of Prior Planning, p572 11.2 Managing Common Athletic Injuries and Illnesses, p573 ;úìĬĖÝÄĝĦăIăÝúĦĝ§ú½UĬĝ·òÄĝ, p575 ăĬú½7ħòÝúÓƔrÄ·ăĺÄĖŁÒĖăù yăÒĦÝĝĝĬÄ;úìĬĖŁ, p576 r;"ƨUÄĦÙă½§ú½ăúĦĖăĺÄĖĝÝÄĝ, p578 oăĝĦƪ;úìĬĖŁrÄÙ§¶ÝòÝĦ§ĦÝăú, p579 _ĺÄĖĬĝÄ;úìĬĖÝÄĝ, p580 Back Pain, p582 KúÄÄ;úìĬĖÝÄĝ, p584 răĦ§ĦăĖĬÒÒ;úìĬĖÝÄĝ, p589 yŁĝĦÄùÝ·ÝĝăĖ½ÄĖĝ, p590 Common Viral Illnesses, p592 U§ÝúĦ§ÝúÝúÓ§7ħòĦÙŁ ;ùùĬúÄyŁĝĦÄù, p593 UNIT 1.1 Essential Knowledge for the Specialist in Sports Performance Enhancement 2 | Unit 1.1 Unit Outline 1. Introduction: Scope of duties and ĖÄĝēăúĝݶÝòÝĦÝÄĝ 3. Economics for the sports performance enƪ hancement specialist: A. Iă¶ăēēăĖĦĬúÝĦÝÄĝ B. Recruiting clients 2. Essential knowledge for the sports perforƪ mance enhancement specialist 1. A. "½Ĭ·§ĦÝăúƔ¶§ĝÝ·ĝ·ÝÄúĦÝŌ·ïúăĻòĽÓÄƕ §ēēòÝĽĝ·ÝÄúĦÝŌ·ïúăĻòĽÓÄ 1. 2. 1ÄúÄĖ§òēĬ¶òÝ· 3. Teams Ė§ÝúÝúÓÝú¶§ĝÝ·ĝ·ÝÄú·ÄĝƕÄƚÓƚƕ §ú§ĦăùŁƕēÙŁĝÝăòăÓŁƕ·ÙÄùÝĝĦĖŁƕ ēÙŁĝÝ·ĝ C. Brochure D. Relationship with parents E. rÄò§ĦÝăúĝÙÝēĻÝĦÙĝ·ÙăăòĝƕĝēăĖĦĝ·òĬ¶ĝƕ §ú½ÙħòĦÙ·òĬ¶ĝ B. Understand the principles of training: development of health and performance ŌĦúÄĝĝ·ăùēăúÄúĦĝ 1. 0ƚ ăĖïÝúÓĻÝĦÙĬúÝĕĬÄēăēĬò§ĦÝăúĝ Sports nutrition 2. Measurement Athletes G. Working with clients 4. Legal and ethical considerations 3. Motor learning A. ÄÙ§ĺÄÄĦÙÝ·§òòŁ 4. oĝŁ·ÙăòăÓŁăÒĝēăĖĦ B. Insurance 5. Prevention and treatment of §ĦÙòÄĦÝ·ÝúìĬĖÝÄĝ C. ĖÝĦĦÄúĕĬÄĝĦÝăúú§ÝĖÄ C. oĖ§·ĦÝ·§òÄŀēÄĖÝÄú·ÄƔ§ĦÙòÄĦÝ·ĝƕ·ă§·ÙÝúÓƕ ĦĖ§ÝúÝúÓÄŀēÄĖÝÄú·Ä 5. ÄĖĦÝŌ·§ĦÝăú A. Continuing education 6. yĬùù§ĖŁ MħĖúÝúÓ_¶ìÄ·ĦÝĺÄĝ ÒĦÄĖ·ăùēòÄĦÝúÓĦÙÝĝĬúÝĦƕŁăĬĻÝòò¶Ä§¶òÄĦăƔ • ÄŌúÄĦÙĽĬĦÝÄĝ§ú½ĖÄĝēăúĝݶÝòÝĦÝÄĝăÒĦÙÄ sports performance enhancement specialist • Understand the importance of strong §·§½ÄùÝ·ēĖÄē§Ė§ĦÝăúÝú¶§ĝÝ·ĝ·ÝÄú·Äĝ • Learn that strength and conditioning specialists need a good understanding of ÄŀÄĖ·ÝĝÄēÙŁĝÝăòăÓŁƕ¶ÝăùÄ·Ù§úÝ·ĝƕúĬĦĖÝĦÝăúƕ ēÙ§Ėù§·ăòăÓŁƕē§ĦÙăēÙŁĝÝăòăÓŁƕĝēăĖĦ ēĝŁ·ÙăòăÓŁƕùăĦăĖòħĖúÝúÓƕ§ú½ motor development. Sports Performance Enhancement • Learn that performance enhancement ĝēķݧòÝĝĦĝùĬĝĦĬú½ÄĖĝĦ§ú½¶§ĝÝ·ēĖÝú·ÝēòÄĝ ăÒŌĦúÄĝĝĝĬ·Ù§ĝăĺÄĖòă§½ƕĝēÄ·ÝŌ·ÝĦŁƕ ĻÙăòÄƪ¶ă½ŁÒĬú·ĦÝăú§òĦĖ§ÝúÝúÓƕÝú½ÝĺݽĬ§ò ½ÝÒÒÄĖÄú·ÄĝƕĖÄĺÄĖĝݶÝòÝĦŁƕēÄĖÝă½ÝҧĦÝăúƕĖÄĝĦƕ ăĺÄĖƪĦĖ§ÝúÝúÓƕ§ú½ĝĦÝùĬòĬĝĺ§Ėݧ¶ÝòÝĦŁƚ • Learn that performance enhancement specialist should have a practical knowledge of ĦĖ§ÝúÝúÓĦÄ·ÙúÝĕĬÄĝ§ú½ÄŀÄĖ·ÝĝÄēĖăÓĖ§ùùÝúÓƚ • MħĖú§¶ăĬĦÄ·ăúăùÝ·ăēēăĖĦĬúÝĦÝÄĝÒăĖ performance enhancement specialists • MħĖúĦÙÄÝùēăĖĦ§ú·ÄăÒÄĦÙÝ·§ò¶ÄÙ§ĺÝăĖ Essential Knowledge for the Specialist in Sports Performance Enhancement | 3 To be competitive, modern athletes must be in top shape. Nearly all athletes can benefit from the services of a performance enhancement specialist. The trainer can help athletes develop consistent habits in their training, motivate them, give them a scientifically structured training and nutrition program, and integrate the many aspects of the program into a cohesive strategy to improve performance. Performance enhancement specialists possess an impressive array of training, nutritional, and psychological tools to help athletes excel. At the same time, coaches in high school, college, and sports clubs unfortunately are often poorly trained because of the sorry state of coaching education in many American colleges and universities. This presents opportunities for performance enhancement coaches to fill the void and to help motivate athletes to “be the best they can be” on and off the playing field. The performance enhancement specialist must have the scientific and practical knowledge to help people improve their fitness and achieve the level of performance they want. This process involves determining the client’s goals, identifying the sport’s requirements, assessing fitness and physical capacity, and designing a program to help the client achieve his or her goals. Performance enhancement coaches with specialized knowledge in performance enhancement are invaluable at all levels. They can teach high school athletes the principles of training for strength, power, and endurance. They can help prepare college or professional athletes for the high demands of elite sport—often determining whether or not they make the team. Trainers can also help the “average” person reach higher levels of performance in recreational tennis, skiing, master’s sports, league basketball, softball, and bodybuilding, to name just a few. The trainer also can be a motivating factor helping people maintain a healthy lifestyle involving regular exercise, proper nutrition, reduced stress, and the reduction of disease risk factors. Working with the average person is often the bread and butter for the performance enhancement coach. America faces an obesity epidemic. The Centers for Disease Control and Prevention (www.cdc.gov/) reported that 66% of Americans are either obese or overweight. About 50% of people are physically inactive and could benefit from the services of a qualified performance enhancement coach. Special populations also are potential clients— even for the performance enhancement specialist. People with diabetes, asthma, spinal cord injury, amputation, or cerebral palsy or who are developmentally disabled will benefit from the services of a knowledgeable trainer. Families of these people may have discretionary income that will pay for your services. You could help these people improve their physical capacities for sport or health and well-being. International Sports Sciences Association 4 | Unit 1.1 Essential Knowledge for the Specialist in Sports Performance Enhancement courses. Keep abreast of changes in the field by participating in continuing education activities. AnatomyƔÙÄĝĦĬ½ŁăÒĦÙÄ ĝĦĖĬ·ĦĬĖÄăÒĦÙÄ¶ă½Ł§ú½ ĦÙÄĖÄò§ĦÝăúĝÙÝē¶ÄĦĻÄÄúÝĦĝ parts. PhysiologyƔÙÄĝĦĬ½Ł of how living organisms function. Exercise physiology: ÙÄĝĦĬ½ŁăÒÙăĻòÝĺÝúÓ organisms function during ÄŀÄĖ·ÝĝÄƚ BiomechanicsƔÙÄĝĦĬ½Ł ăÒùÄ·Ù§úÝ·§ò¶§ĝÝĝăÒ òă·ăùăĦÝăúăÒĦÙÄ¶ă½Ł ƦÝúÒăĖù§ĦÝĺÄĻĶĝÝĦÄ ½Ä§òÝúÓĻÝĦÙ¶ÝăùÄ·Ù§úÝ·ĝƔ ÙĦĦēĝƔƠƠÝĝ¶ĻĶƚăĖÓƧƚ PharmacologyƔÙÄĝĦĬ½Ł ăÒĦÙĽÝĝ·ăĺÄĖŁƕ·ÙÄùÝĝĦĖŁƕ effects, uses, and manufacture of drugs. Sports psychology: The ĝĦĬ½ŁăÒĦÙÄ·ăúĝ·ÝăĬĝùÝú½ §ú½ÝĦĝÄÒÒÄ·Ħĝăú¶ÄÙ§ĺÝăĖ in an athletic environment. Sports Performance Enhancement Strength and conditioning specialists who work with serious athletes must be more than good athletes themselves. They must have detailed knowledge of fitness assessment, specific sports, and exercise program development, including general knowledge of anatomy, physiology, exercise physiology, biomechanics, sports training, pharmacology, sports psychology, and sports nutrition. They must know the science behind training, diet, supplements, and psychology. Just as important, they should understand the “art” behind blending these elements in a way that works for the athlete. "½Ĭ·§ĦÝăúƔ§ĝÝ·y·ÝÄúĦÝŌ·KúăĻòĽÓÄƕ ēēòÝĽy·ÝÄúĦÝŌ·KúăĻòĽÓÄ Ideally, a performance enhancement specialist should have a college degree in kinesiology, physical education, or physical therapy. The combination of a general education, training in basic sciences (anatomy, physiology, chemistry, and physics), and a theoretical and practical knowledge of exercise physiology, biomechanics, nutrition, pharmacology, pathophysiology, sport psychology, motor learning, and motor development provide invaluable insight and understanding for long-term client development. Performance enhancement specialists should have adequate academic preparation so they know why they should prescribe specific exercises and training programs. A UCLA study of 115 experienced personal trainers showed only 42 % passed a test of fitness knowledge! The trainers were employed in health clubs, colleges, or private practices. Almost all trainers with specialized college degrees passed. Disappointingly, 44 % of trainers with five or more years of experience failed the test. The most knowledgeable trainers had a college degree and a proper certification as a personal trainer. Degree programs are available at most universities and community colleges. ISSA currently offers an associate’s degree in exercise science with a specialization in personal training and is moving toward establishing a bachelor’s degree program in the not so distant future. Essential Knowledge for the Specialist in Sports Performance Enhancement | 5 Anatomy and Physiology: Every performance enhancement specialist should have a thorough understanding of anatomy and physiology. There is just no way around this. Anatomy describes body structures. You should know the major muscles and their actions. You cannot strengthen healthy or injured muscles unless you know where they are and what they do. Joints are complicated structures containing delicate lubrication systems and unique tissues. Understanding them will help you prevent life-long injury and disability and contribute to long-term health. A basic knowledge of the structure and function of the brain, bone, heart, liver, kidneys, lungs, blood vessels, muscle, and skin will help you understand their roles in health, disease, and performance. Performance enhancement specialists should have a comprehensive understanding of metabolism—the sum total of the chemical reactions occurring in the body. During metabolism, the body converts food energy into other forms of energy the body can use at rest and during exercise. The physically fit athlete is an efficient energy manager. Physical training improves metabolic capacity. The knowledgeable performance enhancement specialist can improve the metabolism without causing overtraining or injury. Exercise and nutrition interact to influence metabolism and its adaptability. Know the function and regulation of the lungs, heart, and blood vessels. Knowledge of the structure and function of the cardiorespiratory system will help you understand the basis for aerobic capacity, metabolic health, and cardiovascular disease. A high capacity cardiorespiratory system is important for health and performance—even in high-power athletes. Athletes such as throwers and weightlifters must have good cardiovascular capacity necessary to endure long practice sessions. In sports such as American football, soccer, volleyball, and water polo, cardiovascular fitness can mean the difference between winning and losing. For the average person, a high capacity cardiorespiratory system is vital for health and longevity. Performance enhancement specialists should also understand the function of hormones and their effects on metabolism. Hormones are critical for maintaining muscle and bone mass with age and for maximizing the effects of training and nutrition. Some athletes take banned hormones such as human growth hormone, testosterone and other anabolic steroids, and erythropoietin (EPO). Trainers should understand how these substances work and be aware of alternatives involving training and nutrition. A working knowledge of genetics is essential for the modern performance enhancement specialist. The human genome was identified more than 10 years ago. Since then, scientists have found variants of genes that control endurance, strength, speed, and psychological characteristics. Trainers should understand the benefits and limitations of specific gene variants and how they influence the training process. performance enhancement specialists should understand the brain and nervous system. New and exciting tools such as PET, MRI, and CT scans have enabled us to learn about this previously little understood area of physiology and function. Trainers should understand the influence of trauma on brain function and long-term health. They should also understand International Sports Sciences Association 6 | Unit 1.1 the importance of precise motor patterns in the nervous system that dictate how we learn and perform motor skills. Principles of Training: Trainers should have strong knowledge of the physical and psychological adaptations to training. Changes in training status improve fitness and capacity of the physiological systems. Knowledge of muscle, cardiopulmonary, and metabolic physiology, and how they adapt to training, is critical for any strength and conditioning specialist. Strength and conditioning coaches must understand basic principles of fitness training such as overload, specificity, whole-body functional training, individual differences, reversibility, periodization, rest, overtraining, and stimulus variability. Trainers should also know how to achieve training effects quickly, efficiently, and without injury. Development of Health and Performance Fitness Components: It is difficult to separate health- and performance-related physical fitness. Certainly they overlap. For simplicity, health-related fitness components include endurance, strength, muscular endurance, flexibility, and body composition. Performance-related fitness includes all of the above including power, agility, speed, balance, and skill. The knowledgeable strength and conditioning specialist should understand the physiology of each fitness component and know training techniques to develop them in athletes and physically active clients. Sports Nutrition: Nutrition supplies the energy required for growth and fuels metabolism during exercise. Twenty years ago, the best advice a coach could give a young athlete was to “eat a Sports Performance Enhancement well-balanced diet containing a variety of foods.” This remains good advice. In addition, sports scientists have developed many nutritional techniques to improve performance. Sports drinks, dietary composition, nutrient timing, and some dietary supplements can boost performance under a variety of circumstances. Strength and conditioning specialist, particularly strength and conditioning specialists, should be able to design diets for athletes that consider the nutritional needs of intense training and provide the essential nutrients to improve performance. Some states have laws regulating nutritional counseling, so be aware of the requirements in your area (www.nutritionadvocacy.org). Measurement: Strength and conditioning specialists should use scientific methods if they want to remain effective. This involves using valid measurement tools to measure weaknesses in fitness and improvements in the training program. You should know basic tests to assess fitness in the most common health and performance components and relate them to performance in the athlete’s sport. You should become familiar with the basic statistical terms mean, standard deviation, percentile rank, correlation, and regression. These terms are important for interpreting the research results you read in journals and articles. Motor Learning: Motor learning involves the study of how people learn physical skills. Strength and conditioning coaches attempt to improve fitness that can be transferred to faster and more powerful sports performances. Strength and power transfer is automatic. Simply increasing the amount of weight an athlete bench presses or squats does not automatically Essential Knowledge for the Specialist in Sports Performance Enhancement | 7 improve power in football, track, or basketball. The newly acquired strength must be integrated into the specific sports movements. Strength and conditioning coaches should understand how athletes best learn sports skills and how specific training exercises affect learning them. Psychology of Sport: Success in sport or an exercise program requires dedication and motivation. Strength and conditioning coaches can help athletes succeed by believing in them, helping them focus on goals, and providing them with concrete methods to improve performance. Intense training is difficult for athletes at any level. The trainer can help athletes maintain a balanced “good” life. Strength and conditioning coaches must know enough about sports psychology to help athletes cope with the stresses of sport and some stresses unrelated to sport. You can help them keep sport in its proper perspective and ensure that training for athletics remains a healthy, positive experience. Prevention and Treatment of Athletic Injuries: A fine line often separates improved fitness from training and breakdown and injury from overtraining. The strength and conditioning specialist must know how much training causes positive adaptation and how much is excessive. Injuries do occur in sports. Part of your job as a strength and conditioning coach is to work around the injury to maintain fitness or at least to prevent deterioration. You should also know basic rehabilitative exercises for major injuries and the important role of conditioning in injury prevention. Strength and conditioning coaches must know emergency medical procedures in the unlikely event an athlete suffers a serious medical condition or injury. You must keep meticulous records of your injury management procedures to protect yourself from a lawsuit. oĖ§·ĦÝ·§ò"ŀēÄĖÝÄú·ÄƔĦÙòÄĦÝ·ĝƕ Coaching, and Training "ŀēÄĖÝÄú·Ä Strength coaches should walk the walk. It’s nearly impossible to teach the nuances of Olympic lifts, plyometrics, power lifts, kettlebell exercises, and functional training if you can’t perform the exercises. Learning these exercises takes thousands of hours of practice. If all your knowledge comes from a book, you “don’t know what you don’t know.” You will gain valuable and unique experiences from academic preparation, participating in athletics, coaching, and continuing education. The blend of theory and practice is essential for any trainer. The strength and conditioning specialist who is all theory won’t have the practical experience necessary to influence athletes and clients. Conversely, the purely practically trained strength and conditioning specialist won’t be able to provide a rationale for specific training or nutritional programs. They are more likely to follow the fad of the week or month. Athletics are the ultimate proving ground for training methods and theories. Athletes quickly pay the price for poor preparation. Academic preparation and continuing education will help you master the theory of training and provide a rationale for exercise and nutrition recommendations. Coaching and athletic experiences put International Sports Sciences Association 8 | Unit 1.1 theories to the test. Sometimes the theories are useful, but sometimes they are impractical and essentially worthless. Sports nutritionƔÙÄĝĦĬ½Ł ăÒÒăă½ĝ§ú½ĦÙÄēÙŁĝÝ·§ò §ú½·ÙÄùÝ·§òēĖă·Äĝĝ¶Ł ĻÙÝ·ÙĦÙÄ¶ă½ŁĬĝÄĝĦÙÄù ½ĬĖÝúÓĝēăĖĦ§ú½ÄŀÄĖ·ÝĝÄƚ Power: Work per unit of ĦÝùÄƚ0Ėăù§ēĖ§·ĦÝ·§ò ĝĦ§ú½ēăÝúĦƕ½ÄŌúĽ§ĝ §¶ÝòÝĦŁĦăÄŀÄĖĦÒăĖ·ÄĖ§ēݽòŁƚ SkillƔ¶ÝòÝĦŁĦăēÄĖÒăĖù§ discrete motor task. Coordination: Harmonious functioning of muscles, ìăÝúĦĝƕ¶ăúÄĝƕ§ú½ĝăÒĦ tissues during the performance of motor skills. SpeedƔ¶ÝòÝĦŁĦăùăĺÄ ĕĬÝ·ïòŁƚ Reaction time: Time from the onset of a stimulus until ĦÙÄ¶ă½ŁĖÄĝēăú½ĝƚ BalanceƔ¶ÝòÝĦŁĦăĖÄù§Ýú ĝĦħ½Ł§ú½Ĭú½ÄĖ·ăúĦĖăò ÒĖăù§ùăĺÝúÓăĖĝĦ§ĦÝăú§ĖŁ ¶§ĝÄƚ yēÄ·ÝŌ·ĦĖ§ÝúÝúÓ: The ¶ă½Łƴĝ§½§ēĦ§ĦÝăúĦăĦÙÄ nature of the stressor. Strength and conditioning coaches must know how to promote fitness for wellness (i.e., cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition). Trainers should know the latest information about the influence of diet and exercise on heart disease, cancer, stroke, diabetes, and immune function. They should be well versed in training techniques that develop power, skill, coordination, speed, reaction time, and balance. These skills are largely developed through specific training—stressing the body the way you want it to change and improve. Building fitness for competition takes more time than does building fitness for wellness. The investment in time is worth the effort because of the many physical and mental rewards provided by competitive sports. At the highest levels, working with athletes preparing for the NFL, NBA, Olympics, or professional wrestling can help them earn millions of dollars and achieve life-long dreams. Economics for the Specialist in Sports Performance Enhancement: Athletes, 1ÄúÄĖ§òoĬ¶òÝ·ƕħùĝƕ§ú½I㶠Opportunities CNN rated personal trainer among the top 20 best jobs in the United States. There is solid evidence that regular exercise is essential for health and longevity. Unfortunately, more than 50% of Americans do not get the exercise they need. Medical costs have exceeded the rate of inflation for more than 50 years. This makes disease prevention and health promotion essential for the economic prosperity of countries around the world. According to industry statistics, the median pay for strength and conditioning coaches is $56,000 a year, with many trainers exceeding $100,000 a year. Job growth is expected to increase by 24% in the next 10 years. We hope that salaries will increase proportionately. Job opportunities are extremely diverse. Although many trainers Sports Performance Enhancement Essential Knowledge for the Specialist in Sports Performance Enhancement | 9 work for established health clubs and gyms, others work in health-care facilities such as hospitals; retirement facilities; specialized treatment centers (i.e., diabetes, pregnancy); high school, college, or professional teams; and physical therapy practices. This course will prepare strength and conditioning specialists to work with tactical athletes such as military personnel, firefighters, and police officers. Many strength and conditioning specialists maintain private practices. They often work with high-level athletes but more often specialize in high school or college athletes. Recruiting Clients: Most strength and conditioning coaches work with adults who have money and discipline and generally are motivated to exercise. Adults want to look physically attractive, thin, fit, and healthy. The competition for competitive athletes is often fierce, which is why you need both academic knowledge and practical experience. The market is large and, to some extent, untapped. The strength and conditioning coaches can help people improve health and fitness, and they can make athletes more competitive and develop training skills that will help them succeed in sports. Most strength and conditioning coaches obtain clients through health clubs, word of mouth, or their private office or home practice. Working with athletes is not much different. Athletes typically participate on club and school teams, so these are good places on which to focus your recruiting efforts. Your best bet is to attain the endorsement or at least passive cooperation of the coach. People can also become aware of your services through blogs, Internet sites, newspaper advertising, after-school activities, social media, bulletin boards, and brochures. Brochure: A good brochure is vital to any strength and conditioning coach. Handing out a well-produced brochure enhances your image as a professional and will help attract customers willing to spend money for a quality trainer. Your brochure should include your photograph, target population, list of services, schooling, certifications, and experience (athletic and personal training). Be upbeat and emphasize your strong points. If you have only a high school diploma but are a champion bodybuilder or fitness competitor, emphasize your athletic experience and certifications. Push your credentials to the max if you have a master’s degree in exercise physiology or related fields. Create your brochure or website with a professional flair. Explain your services simply and concisely. Have a rate (cost) sheet available, but do not publish it in the brochure. Distribute the brochure in places frequented by athletes or their parents—sporting goods stores, health clubs, gyms, school bulletin boards, and online. Relationship with Parents: If you work with young athletes, parents are the best link to new clients. Obviously, parents pay the bills, so you will not get far without them. In addition, parents often have higher ambitions for their children than the children do themselves. The bottom line: get parents on your side. You are the professional, so you need to draw the line at parents’ telling you how to do your job. This requires tact and finesse. Overzealous or overprotective parents can negatively affect a child’s progress, self-image, and motivation for International Sports Sciences Association 10 | Unit 1.1 training. The strength and conditioning coach must walk a fine line between soliciting parental support and maintaining independence. Relationship with Schools and Sports Clubs: Schools are an excellent source of clients. Many school athletic programs use part-time coaches and lack continuity from one year to the next or even one season to the next. The strength and conditioning coach can help athletes develop fitness systematically over a long period. Strength and conditioning coaches can also be seen as a threat to the school program. Jealousy from the coach, other athletes, or parents can cause problems. The trainer must walk a fine line between doing what is best for the child and getting along with the school administration. You must not ignore the coach’s or school administration’s wishes. At the same time, you probably know training techniques of which they are unaware. If you do not maintain good cooperation with the school, try to coordinate your training program with the school timetable to avoid overtraining the athlete or interfering with his or her sports skill development. Club Sports: Club sports are common in most parts of the world—particularly in Europe and South America. Poor sports programs in many American schools have prompted the development of well-funded club sports programs particularly in soccer, gymnastics, figure skating, volleyball, tennis, baseball, swimming, water polo, and long-distance running. Sports clubs are a great source of clients. Some trainers develop formal relationships with clubs—even to the extent of becoming the club’s strength and conditioning coach. As is the case with schools, be aware of the club coach’s “turf” concerns. Sports Performance Enhancement Schools: Schools often restrict their facilities, particularly during school hours. Be aware of local regulations when using school facilities for training. Never decide just to use a facility because it is there! Volunteering as a part-time coach will often allow you access to school facilities and offer you some legal protection. Health Clubs: Gyms have built-in clientele— athletes would not be there if they or their parents were uninterested in fitness and sports. Some gyms allow outside trainers to use their facilities, whereas others will not. Try to establish a formal relationship with several clubs in town. Even if you have to share revenue, maintaining a good relationship with the best clubs in town will pay dividends to you in the end. Working with unique populations: People with special needs—physically or mentally disabled, asthmatics, diabetics, or the overweight and obese—remain a potentially lucrative income source. Many trainers specialize and center their business on special populations. If you choose this route, learn as much about the disability as possible from up-to-date textbooks and sources of reliable information online. Examples include the American Diabetes Association (http://diabetes.org), American Lung Association (www.lung.org/lung-disease/asthma/), American Heart Association (www.heart. org/HEARTORG/), Obesity Society (www. obesity.org), and the United States Department of Agriculture (www.usda.gov/wps/portal/ usda/usdahome). You need special knowledge about how exercise, growth, and development affect the specific disability. Sports for athletes with disabilities are extremely advanced and involve truly elite athletes. This can be a good Essential Knowledge for the Specialist in Sports Performance Enhancement | 11 opportunity for strength and conditioning specialists. Working with Clients: You will make the most progress with clients and establish a thriving business if you have a plan. This plan includes legal and ethical considerations, a preliminary questionnaire and history, the establishment of goals and objectives, a pre-training fitness measurement, the training plan, and reevaluation. Legal and Ethical Considerations Strength and conditioning coaches are not licensed, so few standards of practice exist. In the event of legal problems, however, a judge will expect you to behave at a level consistent with that of other professionals. Working with young athletes poses legal risks not present when working with adults. Physically or sexually abusive clients, or even the hint of such, can have serious legal consequences. Behave Ethically: You must protect yourself— being unjustly accused of impropriety is little better than actually doing something wrong. The benefit of the doubt will go to the athlete. You can minimize problems by always maintaining a professional demeanor, not becoming overly friendly with clients—particularly of the opposite gender—and documenting training sessions, evaluations, and training programs. Keep a detailed daily log and always record the date and time of workout sessions along with any notes germane to the workout session such as injuries, complaints, progress. Psychologists describe the phenomenon of transference between coaches and athletes as physical attraction developed by working closely with each other. Fit young people can look like adults and appear physically attractive. The strength and conditioning coach should remember that young athletes are typically immature and easily swayed by the attention received from the strength and conditioning specialist or coach. Be a professional and do not become involved with your clients—ever. Even a false accusation can ruin your life and end your career. Drug use by athletes represents another ethical issue. You do not want to be accused of advising athletes to use illegal drugs such as anabolic steroids or growth hormone. Nearly 5% of high school athletes have used steroids, and use among college and professional athletes is invariably higher than that, so it is inevitable that you will work with people who use these drugs. Discourage drug use in your clients (https://www.dea.gov). Encourage athletes to develop strength, speed, and power naturally without the aid of illegal drugs. It is acceptable to educate athletes about the risks and benefits of these drugs, but the strength and conditioning specialist should never be perceived as advocating their use. Insurance: Most professional organizations offer professional liability and malpractice insurance to their members. These policies are usually reasonable and well worth the money. Defending even a groundless lawsuit can be financially draining. It would be prudent to consult with a lawyer about which type of insurance and coverage to purchase. Written Questionnaire: The history and goals questionnaire is essential to assessing International Sports Sciences Association 12 | Unit 1.1 your client, prescribing the exercise program, and determining the nature and intensity of training. Begin with a thorough medical history, including past illnesses, surgeries, and medications. The questionnaire should include background about the parents, including health and athletic history. Obtain a detailed account of athletic and fitness experiences including health clubs, school sports, club sports (e.g., Little League baseball), professional sports, and sports camps. Record a physical description of the client that includes height, weight, and age. Ask for a list of short-term and long-term goals. ÄĖĦÝŌ·§ĦÝăú Congratulations! You have chosen a specialized certification within the many offered by ISSA. This demonstrates your professionalism, your dedication to the field, and your desire to improve your skills. ISSA is the industry-leading first fitness organization in the United States to be accredited by a federally recognized agency (Distance Education Accrediting Commission, DEAC). The Accrediting Commission is listed by the US Department of Education as Sports Performance Enhancement a nationally recognized agency, recognized by the Council for Higher Education Accreditation (CHEA), and recognized by the International Health, Racquet & Sportsclub Association (IHRSA). ISSA is an approved full affiliate of the National Board of Fitness Examiners. Currently, strength and conditioning coaches are not licensed by any state in the United States. However, legislation has been introduced in several states requiring licensure. That said, strength and conditioning coaches are still required to act professionally as though they are licensed. Trainers must meet standards consistent with common practices followed by similar professionals. This means that certification standards by leading organizations such as ISSA become the benchmark by which personal strength and conditioning coaches are judged and held accountable. Continuing Education The fitness industry and concepts of physical training and exercise science change rapidly. Even the most thoroughly trained person forgets basic concepts over time. ISSA, and certifying agencies in nearly all fields (e.g., medicine, law, veterinary medicine, real estate), Essential Knowledge for the Specialist in Sports Performance Enhancement | 13 require continuing education. This is essential for maintaining relevancy in the field. Summary The strength and conditioning specialist must have the scientific and practical knowledge to help people improve fitness and achieve the level of performance they seek. This process involves determining the client’s goals, identifying the sport’s requirements, assessing fitness and physical capacity, and designing a program to help people achieve their goals. The combination of a general education; training in basic sciences (anatomy, physiology, chemistry, and physics); and a theoretical and practical knowledge of exercise physiology, biomechanics, nutrition, pharmacology, pathophysiology, sport psychology, motor learning, and motor development provides invaluable insight and understanding for long-term development of clients. Trainers must understand basic principles of fitness such as overload, specificity, whole-body functional training, individual differences, reversibility, periodization, rest, over-training, and stimulus variability. They should know how to achieve training effects quickly, efficiently, and without injury. Strength and conditioning coaches should have well-developed movement skills. It is impossible to teach the nuances of Olympic lifts, power lifts, plyometrics, kettlebell exercises, functional training, and bodybuilding if you cannot perform the exercises. Learning these exercises takes many hours of practice. The blend of theory and practice is essential for any trainer. The strength and conditioning specialist who is all theory will not have the practical experience required to influence athletes and clients. Conversely, the purely practically trained will not be able to provide a rationale for specific training or nutritional programs. Opportunities for strength and conditioning coach are increasing rapidly and chances for employment are expected to increase by 24% in the next decade. Job opportunities are extremely diverse. Although many trainers work for established health clubs and gyms, others work in health-care facilities such as hospitals, retirement facilities, specialized treatment centers (i.e., diabetes, pregnancy) and with high school, college, or professional teams, and physical therapy practices. Many strength and conditioning specialists have private practices. They often work with high-level athletes but more often specialize in high school or college athletes. Trainers should strictly observe legal and ethical standards. Even the appearance of impropriety can have serious professional and personal consequences. Good practice—whether self-employed or working for a company—includes maintaining accurate records, following standard practice protocols, carrying liability insurance, and maintaining relevancy in the field. No state in the United States requires licensure of personal trainers or strength and conditioning coaches. However, you should follow expected and normal practices as outlined in your ISSA International Sports Sciences Association SECTION TWO oÙŁĝÝ·§òĖ§ÝúÝúÓ UNIT 2.1 Principles of Physical Fitness 16 | Unit 2.1 Unit Outline 1. f. Building Strength and Power: Crucial Knowledge for the Performance Enhanceƪ ment Specialist g. Muscular Endurance h. Muscular Endurance for Wellness 2. ÄŌúÝúÓ0ÝĦúÄĝĝ a. i. oÙŁĝÝ·§ò0ÝĦúÄĝĝÒăĖĦÙòÄĦÄĝ§ú½ rÄ·ĖħĦÝăú§òòŁ·ĦÝĺĽĬòĦĝ a. 5. ă½ŁăùēăĝÝĦÝăú a. ă½ŁăùēăĝÝĦÝăú§ú½ÄòòúÄĝĝ ¶ƚ ă½ŁăùēăĝÝĦÝăú§ú½ Performance 3. Muscular Strength, Power, and Endurance Strength and Aging 6. ÙÝ·Ù0ÝĦúÄĝĝăùēăúÄúĦyÙăĬò½ăĬ Emphasize for Your Client? ¶ƚ Strength and Wellness c. 0òÄŀݶÝòÝĦŁ§ú½ÄòòúÄĝĝ ¶ƚ 0òÄŀݶÝòÝĦŁ§ú½oÄĖÒăĖù§ú·Ä "ŀÄĖ·ÝĝÝúÓĦăÄĺÄòăēÄĖă¶Ý· §ē§·ÝĦŁ d. ;ú·ĖħĝÝúÓoÙŁĝÝ·§ò·ĦÝĺÝĦŁĦă;ùƪ prove Health and Wellness a. Muscular Endurance for Performance 4. 0òÄŀݶÝòÝĦŁ ¶ƚ ÄĖă¶Ý·ăĖ§Ė½ÝăĖÄĝēÝĖ§ĦăĖŁ §ē§·ÝĦŁ c. "ŀÄĖ·ÝĝÝúÓĦăÄĺÄòăēoăĻÄĖ Muscular Power 7. d. Muscular Power for Wellness Putting the Program in Proper Perspective 8. yĬùù§ĖŁ e. Muscular Power for Performance MħĖúÝúÓ_¶ìÄ·ĦÝĺÄĝ ÒĦÄĖ·ăùēòÄĦÝúÓĦÙÝĝĬúÝĦƕŁăĬĻÝòò¶Ä§¶òÄĦăƔ • ú½ÄĖĝĦ§ú½¶§ĝÝ·ĦÄ·ÙúÝĕĬÄĝÒăĖ¶ĬÝò½ÝúÓ ēăĻÄĖĝĬ·Ù§ĝēòŁăùÄĦĖÝ·ĝƕĝēÄĽÄŀÄĖ·ÝĝÄĝƕ ÝúĦÄĖĺ§òĦĖ§ÝúÝúÓƕĻÄÝÓÙĦòÝÒĦÝúÓÄŀÄĖ·ÝĝÄĝƦÝƚÄƚƕ _òŁùēÝ·òÝÒĦÝúÓ§ú½ùă½ÝŌĽƱ_ƲòÝÒĦĝƕĻÙăòÄ ¶ă½ŁÒĬú·ĦÝăú§òĦĖ§ÝúÝúÓƕ§ú½·ăùēÄúĝ§ĦăĖŁ acceleration training. • ÄŌúÄŌĦúÄĝĝ§ú½ÝĦĝùħúÝúÓÒăĖ§ĦÙòÄĦÄĝ §ú½ēÙŁĝÝ·§òòŁ§·ĦÝĺÄēÄăēòÄ • ÄŌúħÄĖă¶Ý··§ē§·ÝĦŁ§ú½Ĭú½ÄĖĝĦ§ú½ ¶§ĝÝ·ĦÄ·ÙúÝĕĬÄĝÒăĖ½ÄĺÄòăēÝúÓÝĦƚ • ú½ÄĖĝĦ§ú½ĦÙÄÝùēăĖĦ§ú·ÄăÒĖÄÓĬò§ĖÄŀÄĖƪ ·Ýĝħú½ēÙŁĝÝ·§ò§·ĦÝĺÝĦŁÒăĖÙħòĦÙ • Understand the importance of muscle enƪ durance for health and performance. • ÄŌúÄùĬĝ·Ĭò§ĖĝĦĖÄúÓĦÙƕēăĻÄĖƕ§ú½ĝēÄĽ • • Understand the importance of maintainƪ ing muscle strength, power, and size for ÙħòĦÙƨē§ĖĦÝ·Ĭò§ĖòŁĻÝĦÙ§ÓÄ ú½ÄĖĝĦ§ú½ĦÙÄÝùēăĖĦ§ú·ÄăÒōÄŀݶÝòÝĦŁÒăĖ health and performance. • ú½ÄĖĝĦ§ú½ĦÙÄÝùēăĖĦ§ú·ÄăÒ¶ă½Ł·ăùēăƪ sition for health and performance. Sports Performance Enhancement Principles of Physical Fitness | 17 Building Strength and Power: Crucial Knowledge for the Specialist in Performance Enhancement Strength coaches must know the theory and practice of building strength, power, and muscle mass. This requires a great deal more knowledge than simply stringing together exercises for cookie-cutter training programs. The best coaches assess athletes’ specific needs and prescribe appropriate programs. A bodybuilding program is terrific for competitive bodybuilders and for improving physical appearance but inappropriate for a football or soccer player, golfer, swimmer, or discus thrower. Except in the case of bodybuilders and people interested in general fitness, the strength coach’s goal should be to improve strength, power, and speed in highly specific motor skills. Performance in motor skills such as hitting a baseball or golf ball, blocking in football, throwing the hammer, or slalom skiing requires precise motor patterns developed by thousands of hours of practice. The conditioning program should support motor performance, not substitute it. Bench pressing 225 pounds 50 times or running a 40-yard dash in 4.5 seconds is no substitute for biomechanically precise technique. Some exercise training programs try to build power fitness by including every exercise under the sun. The best way to improve power for sports is to improve skill. Then—and only then—should you add intense conditioning. Strength and power exercise help skilled more than unskilled athletes. Building high levels of power, strength, and speed is essential for reaching the highest levels of sport, but they should never serve as a substitute for skill. This field is plagued by misinformation, zealotry, and ignorance. Forget macho exercise programs, and train smart. More is not necessarily better. Popular programs involving random high-volume high-stress exercises interfere with motor performance. Athletes cannot perform precise motor skills if they hurt so badly that they have trouble walking and can’t practice. Train for the long haul. Strength coaches should not cause muscle and joint injuries. The performance enhancement program should complement the athlete’s training program. Programs that trigger shoulder rotator cuff or back injuries hinder or destroy progress and have lifelong consequences. Athletes will be old much longer than they will be young! Research shows that stronger athletes run faster, jump higher, and throw farther. The effective performance enhancement coach has an effective knowledge of applying effective training methods and exercises that build high levels of strength and power without interfering with motor skill development. ÄŌúÝúÓ0ÝĦúÄĝĝ Few performance enhancement specialists have the luxury of working exclusively with elite athletes. A good knowledge of physical fitness and physical training for health is essential to the average trainer’s economic survival. International Sports Sciences Association 18 | Unit 2.1 oÙŁĝÝ·§òŌĦúÄĝĝƔÙħ¶ÝòÝĦŁ to meet the demands of ēÙŁĝÝ·§òÄÒÒăĖĦƚ Exercise: Planned, structured, repetitive movement designed ĝēÄ·ÝŌ·§òòŁĦăÝùēĖăĺÄăĖ ù§ÝúĦ§ÝúēÙŁĝÝ·§òŌĦúÄĝĝƚ Physical fitness refers to the body’s ability to adapt to the demands of physical effort. Fitness is specific to the sport. A lineman, for example, needs strength, power, and speed for short, all-out efforts. Distance runners and cyclists need endurance to exercise and power to move quickly. Gymnasts, figure skaters, hammer throwers, and quarterbacks must have the fitness to repetitively execute complex motor tasks. Exercise is a planned, structured, repetitive movement designed specifically to improve or maintain physical fitness. oÙŁĝÝ·§ò0ÝĦúÄĝĝÒăĖĦÙòÄĦÄĝ§ú½ rÄ·ĖħĦÝăú§òòŁ·ĦÝĺĽĬòĦĝ Physical activityƔă½Ł movement that increases ùÄĦ§¶ăòÝ·Ė§ĦÄƚ UÄĦ§¶ăòÝ·ŌĦúÄĝĝ: Normal ăĖăēĦÝù§òùÄĦ§¶ăòÝ· function. Aerobic capacity: The §¶ÝòÝĦŁăÒĦÙÄ¶ă½ŁĦă consume, transport, and ĬĝÄăŀŁÓÄúƕĝăùÄĦÝùÄĝ ·§òòĽù§ŀÝù§òăŀŁÓÄú consumption. Muscular strength: The §¶ÝòÝĦŁăÒùĬĝ·òÄĝĦăÄŀÄĖĦ force. Muscular endurance: The §¶ÝòÝĦŁăÒùĬĝ·òÄĝĦăÄŀÄĖĦ force for sustained periods. FlexibilityƔÙÄ·§ē§·ÝĦŁ ĦăùăĺħìăÝúĦĦÙĖăĬÓÙ§ range of motion (ROM). Body composition: The ēÙŁĝÝ·§òù§ïÄĬēăÒĦÙÄ ÙĬù§ú¶ă½ŁƚÙÄĦĻăù§Ýú components include fat ĻÄÝÓÙĦ§ú½Ò§ĦƪÒĖÄÄĻÄÝÓÙĦƚ Sports Performance Enhancement Scientists have distinguished between physical fitness—a measure of physical capacity—and physical activity—any movement of the body carried out by the muscles and requiring energy to produce. Physical activity is just as important as physical fitness is to promote health. Physical activity promotes metabolic fitness, which benefits the body in its day-to-day functioning. For more than 50 years, fitness has been defined as aerobic capacity. Developing aerobic capacity has been the primary goal of fitness training since 1965 when Kenneth Cooper published his landmark book Aerobics. This book, based on numerous studies conducted since the early 1900s, defined fitness as the body’s ability to transport and use oxygen. Aerobic capacity is also known as cardiorespiratory capacity. The quest for aerobic fitness led to popular exercise crazes such as jogging beginning in the 1970s and aerobics classes beginning in the 1980s. Aerobic capacity, however, is only one dimension of fitness. Though important, it is not the only fitness factor necessary to develop an athlete’s peak performance. Fitness experts realize that fitness means more than a healthy heart. In addition to aerobic capacity, other components of fitness are vital to health and performance. These include muscular strength and power, muscular endurance, flexibility, and body composition. Power sports such as football, basketball, baseball, golf, tennis, throwing, sprinting, and volleyball each have special fitness requirements that go well beyond the body’s need for oxygen and wellness promotion. Principles of Physical Fitness | 19 ÄĖă¶Ý·ăĖ§Ė½ÝăĖÄĝēÝĖ§ĦăĖŁ§ē§·ÝĦŁ Supplying energy for activities lasting more than 30 seconds depends on the consumption and use of oxygen (O2). Most physical activities in daily life and athletics take more than 90 seconds, so O2 consumption is critical for survival including performance. Oxygen consumption increases as we progress from rest to easy exercise to intense exercise. The maximum rate that people consume O2, called • maximal oxygen consumption or VO2max (a scientific symbol meaning the volume of oxygen consumed per minute), is one of the most important factors determining how hard they can exercise, how long they can sustain exercise, and how quickly they recover. Maximal oxygen • consumption (VO2ù§ŀƧƔ Ùħ¶ÝòÝĦŁĦă·ăúĝĬùÄƕ ĦĖ§úĝēăĖĦƕ§ú½ĬĝÄăŀŁÓÄúƕ ĝăùÄĦÝùÄĝ·§òòĽ§ÄĖă¶Ý· ·§ē§·ÝĦŁƚ Aerobic capacity includes two components: 1. _ŀŁÓÄúĦĖ§úĝēăĖĦ·§ē§·ÝĦŁ 2. ÄòòĬò§ĖÄú½ĬĖ§ú·Ä·§ē§·ÝĦŁ Oxygen transport capacity moves oxygen from the outside ambient air into the cells. It depends on well-functioning lungs, heart, and blood vessels. Cellular endurance capacity refers to how cells consume oxygen, process fuels, and transform energy for cell functions such as muscular work. Cellular endurance capacity is an extremely important part of aerobic capacity because the cells ultimately supply energy for exercise. Oxygen consumption and much of the cell’s energy production occur in the mitochondria—the powerhouses of the cells. Mitochondria allow the cells to consume oxygen, use fat as fuel, and protect themselves against destructive chemicals called free radicals. Free radical damage may be a cause of aging, disease, and tissue injury. "ŀÄĖ·ÝĝÝúÓĦăÄĺÄòăēÄĖă¶Ý·§ē§·ÝĦŁ Endurance exercise best develops both components of aerobic capacity. Examples include walking, running, swimming, climbing, cycling, and cross-country skiing. Tennis, volleyball, soccer, and basketball also develop aerobic capacity. High-intensity endurance exercise develops oxygen transport capacity Mitochondria: Small intracellular organelle in a ·ÄòòĖÄĝēăúĝݶòÄÒăĖÄúÄĖÓŁ production and cellular respiration. Free radicalsƔ7ÝÓÙòŁ reactive molecules with §úĬúĝ§ĦÝĝŌĽÄòÄ·ĦĖăú ĺ§òÄú·Äē§ÝĖƚ0ĖÄÄĖ§½Ý·§òĝ §ĖÄēĖă½Ĭ·Ä½Ýú¶ăĦÙúăĖù§ò and pathological processes. ÙÄŁ§ĖÄēĖăĺÄúăĖ suspected agents of tissue ½§ù§ÓÄÝú§ĻݽÄĺ§ĖÝÄĦŁ of circumstances including radiation, damage from environmental chemicals, and aging. Natural and pharmacological prevention of free radical damage is ¶ÄÝúÓ§·ĦÝĺÄòŁÝúĺÄĝĦÝÓ§ĦĽƚ International Sports Sciences Association 20 | Unit 2.1 most effectively. A general recommendation for developing oxygen transport capacity includes these four factors: 1. ModeăÒ·ĦÝĺÝĦŁƔă§ÄĖă¶Ý·ĦŁēÄÄŀÄĖƪ ·ÝĝÄĝĬ·Ù§ĝĖĬúúÝúÓƕ·Ł·òÝúÓƕĝĻÝùùÝúÓƕăĖ ·Ėăĝĝƪ·ăĬúĦĖŁĝïÝÝúÓƚ 2. FrequencyăÒĖ§ÝúÝúÓƔ"ŀÄĖ·ÝĝÄĦÙĖÄÄĦăŌĺÄ ½§Łĝ§ĻÄÄïƚ 3. Intensity of Training: Train at 55/65 to 90% ăÒù§ŀÝùĬùÙħĖĦĖ§ĦÄƚÙÄòăĻÄĖÝúĦÄúƪ ĝÝĦŁĺ§òĬÄĝƦřřĦăŚŘǖăÒù§ŀÝùĬùÙħĖĦ Ė§ĦÄƧ§ēēòŁùăĝĦĦăēÄăēòÄĻÙă§ĖÄĬúŌĦăĖ ĝĽÄúĦ§ĖŁƚĦÙòÄĦÄĝăĖĦÙăĝÄĻÙă½ÄĝÝĖÄ ÄŀĦĖÄùÄòŁÙÝÓÙòÄĺÄòĝăÒ§ÄĖă¶Ý·ŌĦúÄĝĝ ăÒĦÄúēĖ§·ĦÝ·ÄÝúĦÄĖĺ§òĦĖ§ÝúÝúÓ§Ħù§ŀÝùĬù ÝúĦÄúĝÝĦŁƚ;úĦÄĖĺ§òĦĖ§ÝúÝúÓÝúĺăòĺÄĝĖÄēħĦĽ ÄŀÄĖ·ÝĝĶăĬĦĝ§Ħ§ĖÄò§ĦÝĺÄòŁÙÝÓÙÝúĦÄúĝÝĦŁ ĻÝĦÙ¶ĖÝÄÒĖÄĝĦēÄĖÝă½ĝ¶ÄĦĻÄÄú¶ăĬĦĝƚ 4. Duration of Training: Do 15 to 60 minutes of ·ăúĦÝúĬăĬĝ§ÄĖă¶Ý·§·ĦÝĺÝĦŁƚĬĖ§ĦÝăú½Äƪ ēÄú½ĝăúĦÙÄÝúĦÄúĝÝĦŁăÒĦÙħ·ĦÝĺÝĦŁƚ Serious endurance athletes must train much harder than this. The performance enhancement will work with many people who mainly want to promote health and well-being. This general exercise prescription for endurance works well for the average person. Over-distance training or prolonged endurance exercise is best for developing cellular endurance capacity. People serious about developing high levels of cellular endurance often run, cycle, or swim many miles in the quest for superior endurance levels. Section 4 of this course discusses the development of aerobic capacity and endurance in further detail. Sports Performance Enhancement "ŀÄĖ·Ýĝħú½7ħòĦÙ It is official. The surgeon general has determined that lack of exercise is hazardous to health. In 1996, the government issued the landmark “The Surgeon General’s Report on Physical Activity and Health.” It stated that regular, moderate activity dramatically reduces risk of many diseases and health problems. Prior to 1980, exercise recommendations emphasized vigorous exercise and participation in team sports such as basketball and soccer and activities individuals could pursue on their own such as jogging. The first exercise recommendations from the American College of Sports Medicine (ACSM) were issued in 1975. The ACSM recommended exercise three to five days a week for 15 to 60 minutes at 50% to 85% of heart rate reserve (maximum heart rate – resting heart rate + resting heart rate). These guidelines were modified in 1978, 1990, 1998, and 2011 to reflect current knowledge on the effects of exercise on health and body composition. During the 1980s and 1990s, research showed that moderate-intensity exercise promoted health and longevity. This led to changes in exercise recommendations from the United States Surgeon General (issued in 1996), the Department of Health and Human Services (2005 and 2008), and the American College of Sports Medicine and American Heart Association (2007 and 2011). In 2008 and 2010, the US Surgeon General issued The Surgeon General’s Vision for a Healthy and Fit Nation and the US Department of Health and Human Services made Principles of Physical Fitness | 21 specific recommendations for promoting exercise and health (https://www.cdc.gov/nccdphp/sgr/index.htm). These reports stressed the importance of regular physical activity and emphasized that some physical activity is better than none. Regular exercise may be the single most important lifestyle activity that will make people healthier and more resistant to disease. The Centers for Disease Control (CDC), the lead federal agency for protecting the health and safety of people Prevention (www.cdc. gov/), and the Office of the Surgeon General, the nation’s leading spokesperson on matters of public health (www.surgeongeneral. gov/sgoffice.htm), stated that regular exercise is perhaps the single most important lifestyle practice people can undertake to enhance wellness. The following summarizes six ways that regular exercise can enhance overall health status: 1. "ŀÄĖ·ÝĝÄòăĻÄĖĝĦÙÄĖÝĝïăÒēĖÄù§ĦĬĖĽħĦÙƚoÄăēòÄĻÙăÄŀÄĖ·ÝĝÄ ÄŀēÄĖÝÄú·Ä§òăĻÄĖ½Ä§ĦÙĖ§ĦÄÒĖăù§òò·§ĬĝÄĝƚÙÄòăĻÄĖ§òò·§ĬĝÄ ăҽħĦÙĖÝĝïÝú·òĬ½ÄĝĦÙÄòħ½ÝúÓïÝòòÄĖĝƨ·ăĖăú§ĖŁ§ĖĦÄĖŁ½ÝĝħĝÄ §ú½·§ú·ÄĖƨ§ú½§··Ý½ÄúĦĝƚ 2. "ŀÄĖ·ÝĝÄĖĽĬ·ÄĝĦÙÄĖÝĝïăÒ½ÄĺÄòăēÝúÓ·ăĖăú§ĖŁ§ĖĦÄĖŁ½Ýĝƪ ħĝÄƚoÄăēòÄĻÙăÄŀÄĖ·ÝĝÄÙ§ĺħòăĻÄĖĖÝĝïăÒ½ÄĺÄòăēÝúÓ§ú½ ½ŁÝúÓÒĖăùÙħĖĦ½ÝĝħĝÄĦÙ§úĦÙăĝÄĻÙă½ăúăĦƚ·ĦÝĺÄēÄăēòÄ also have a lower risk of developing hypertensionƦÙÝÓÙ¶òăă½ ēĖÄĝĝĬĖÄƧƕ§úÝùēăĖĦ§úĦ·ăúĦĖݶĬĦÝúÓĖÝĝïÒ§·ĦăĖăÒÙħĖĦ½ÝĝħĝÄ and strokeƚrÄÓĬò§ĖÄŀÄĖ·ÝĝÄĖĽĬ·ÄĝĦÙÄĖÝĝïÒ§·ĦăĖĝăÒÙħĖĦ ½ÝĝħĝÄƚoÙŁĝÝ·§ò§·ĦÝĺÝĦŁòăĻÄĖĝ·ÙăòÄĝĦÄĖăò§ú½òăĻƪ½ÄúĝÝĦŁ lipoproteins, raises high-density lipoproteins, reduces the risk of developing type 2 diabetesƕù§ïÄĝ¶òăă½plateletsòÄĝĝĝĦÝ·ïŁƕ §ú½ÙÄòēĝĖĽĬ·Ä¶ă½ŁÒ§Ħƚ"ŀÄĖ·ÝĝħòĝăĖĽĬ·ÄĝÙħĖĦ½ÝĝħĝÄ risk for people who smoke cigarettes. 3. "ŀÄĖ·ÝĝÄĖĽĬ·ÄĝĦÙÄĖÝĝïăÒ½ÄĺÄòăēÝúÓĝăùÄĦŁēÄĝăÒ·§ú·ÄĖƚ oÙŁĝÝ·§ò§·ĦÝĺÝĦŁ½ĬĖÝúÓĻăĖïăĖòÄÝĝĬĖÄòăĻÄĖĝĦÙÄĖÝĝïăÒ½Äƪ ĺÄòăēÝúÓ·ăòăú·§ú·ÄĖ¶ŁĝēÄĽÝúÓĬēĦÙÄĦĖ§úĝÝĦĦÝùÄăÒÒăă½ through the gastrointestinal tract. Although less clear, several ĝĦĬ½ÝÄĝÙ§ĺÄĝÙăĻú§òÝúï¶ÄĦĻÄÄúēÙŁĝÝ·§ò§·ĦÝĺÝĦŁ§ú½ĖĽĬ·Ä½ ĖÝĝïăÒ¶ĖħĝĦ·§ú·ÄĖƕēĖăĝĦ§ĦÄ·§ú·ÄĖƕ§ú½ēÄĖÙ§ēĝăĦÙÄĖĖÄēĖăƪ ½Ĭ·ĦÝĺÄ·§ú·ÄĖĝƚoÙŁĝÝ·§ò§·ĦÝĺÝĦŁ½ĬĖÝúÓÙÝÓÙĝ·Ùăăò§ú½·ăòòÄÓÄ ŁÄ§Ėĝù§Ł¶Äē§ĖĦÝ·Ĭò§ĖòŁÝùēăĖĦ§úĦÒăĖēĖÄĺÄúĦÝúÓ¶ĖħĝĦ·§ú·ÄĖ during adulthood. ĻăĖ½ăÒ·§ĬĦÝăúƔyăùÄĦŁēÄĝăÒ·§ú·ÄĖù§Ł¶ÄĖÄò§ĦĽĦă HypertensionƔ7ÝÓÙ¶òăă½ ēĖÄĝĝĬĖÄƚĝĬ§òòŁ½ÄŌúĽ§Ħ pressures greater than 140 ùù7ÓƚĝŁĝĦăòÝ·ăĖŝŔùù Hg. diastolic. StrokeƔĖ§ÝúÝúìĬĖŁÒĖăù§ ò§·ïăÒăŀŁÓÄúĦÙ§Ħ·§úòħ½ ĦăĖÄĺÄĖĝݶòÄăĖÝĖĖÄĺÄĖĝݶòÄ ē§Ė§òŁĝÝĝƚ§ĬĝÄĝăÒ ÝúĦÄĖĖĬēĦĽ¶òăă½ōăĻĦă ĦÙĶĖ§ÝúÝú·òĬ½Ä§¶òăă½ ·òăĦăĖ¶ĬĖĝĦ¶òăă½ĺÄĝĝÄòƚ A stroke can cause coma, ē§Ė§òŁĝÝĝƕĝēÄÄ·ÙēĖă¶òÄùĝƕ and dementia. High-density lipoproteins: ÙăòÄĝĦÄĖăòƪ·§ĖĖŁÝúÓ particles in the ¶òăă½ĝĦĖħùƚr§ÝĝĽÙÝÓÙƪ ½ÄúĝÝĦŁòÝēăēĖăĦÄÝúòÄĺÄòĝ ĖĽĬ·ÄĦÙÄĖÝĝïăÒ·ăĖăú§ĖŁ §ĖĦÄĖŁ½ÝĝħĝÄƚMÄĝĝĦÙ§ú 35 mg/dl is considered a positive risk factor for ·ăĖăú§ĖŁ§ĖĦÄĖŁ½ÝĝħĝÄƟ over 60 mg/dl is considered a negative risk factor. Type 2 diabetes: Mild ÒăĖùăҽݧ¶ÄĦÄĝƕĦŁēÝ·§òòŁ §ēēħĖÝúÓŌĖĝĦÝú§½ĬòĦÙăă½ §ú½Äŀ§·ÄĖ¶§ĦĽ¶Łă¶ÄĝÝĦŁƚ This disease often has úăĝŁùēĦăùĝƕÝĝĬĝĬ§òòŁ ½Ý§ÓúăĝĽ¶ŁĦÄĝĦĝĦÙ§Ħ indicate glucose intolerance and is treated with changes Ýú½ÝÄĦ§ú½§úÄŀÄĖ·ÝĝÄ regimen. It is also called úăúƪÝúĝĬòÝúƪ½ÄēÄú½ÄúĦ ½Ý§¶ÄĦÄĝăĖ§½ĬòĦƪăúĝÄĦ ½Ý§¶ÄĦÄĝƚ Platelets: Blood cells ÝùēăĖĦ§úĦÒăĖ¶òăă½·òăĦĦÝúÓƚ International Sports Sciences Association 22 | Unit 2.1 ēĖă¶òÄùĝĻÝĦÙĦÙÄÝùùĬúÄĝŁĝĦÄùƕĦÙÄ¶ă½ŁƴĝŌĖĝĦƪòÝúÄùÄĦÙă½Ħă ŌÓÙĦ½ÝĝħĝÄƚăÝúÓĦăăùĬ·ÙÄŀÄĖ·ÝĝÄăú§·ÙĖăúÝ·¶§ĝÝĝƕ§·ăú½Ýƪ ĦÝăúĝăùÄĦÝùÄĝ·§òòĽăĺÄĖĦĖ§ÝúÝúÓƕù§ŁÝùē§ÝĖĦÙÄÝùùĬúÄĝŁĝĦÄù §ú½Ýú·ĖħĝÄĦÙÄĖÝĝïăÒ½ÄĺÄòăēÝúÓăĦÙÄĖĦŁēÄĝăÒ·§ú·ÄĖĝƚúÒăĖĦĬƪ ú§ĦÄòŁƕĝ·ÝÄúĦÝĝĦĝïúăĻÄŀĦĖÄùÄòŁòÝĦĦòħ¶ăĬĦĦÙÄÄÒÒÄ·ĦĝăÒÄŀ·Äĝƪ ĝÝĺÄÄŀÄĖ·ÝĝÄăú½ÝĝħĝÄƚ 4. rÄÓĬò§ĖÄŀÄĖ·ÝĝÄÝùēĖăĺÄĝùÄúĦ§òÙħòĦÙƚ"ŀÄĖ·ÝĝÄÙÄòēĝĖÄòÝÄĺÄ ĝŁùēĦăùĝăÒ½ÄēĖÄĝĝÝăú§ú½§úŀÝÄĦŁ§ú½ÝùēĖăĺÄĝùăă½§ú½ĝÄúĝÄ ăÒĻÄòòƪ¶ÄÝúÓƚ;ú·ĖħĝÝúÓòŁƕùÄúĦ§òÙħòĦÙēĖăÒÄĝĝÝăú§òĝĬĝÄÄŀÄĖ·ÝĝÄ §ĝ§úÝúÄŀēÄúĝÝĺÄĻ§ŁĦăĦĖħĦē§ĦÝÄúĦĝƚ Osteoporosis: Reduced ¶ăúÄù§ĝĝĦÙ§Ħòħ½ĝĦă fractures following minimal trauma. Fast-twitch motor units: yïÄòÄĦ§òùĬĝ·òÄŌ¶ÄĖĝ §ú½ĦÙÄÝĖùăĦăĖúÄĖĺÄƟĦÙÄ Ō¶ÄĖĝÙ§ĺÄÙÝÓÙùŁăŌ¶ĖÝòò§Ė o§ĝħ·ĦÝĺÝĦŁƕÙÝÓÙ ÓòŁ·ăòŁĦÝ·ÄúŇŁùħ·ĦÝĺÝĦÝÄĝƕ and an intermediate ÓòŁ·ăÓÄú·ăúĦÄúĦĦÙ§Ħ ēĖă½Ĭ·Ä§Ò§ĝĦĦĻÝĦ·ÙƚŁēÄĝ Ýú·òĬ½ÄĦŁēÄ;;§ƕĦŁēÄ;;¶ƕ §ú½ĦŁēÄ;;ŀƚ Osteoarthritis: VăúÝúō§ùù§ĦăĖŁƕ ½ÄÓÄúÄĖ§ĦÝĺÄìăÝúĦ½ÝĝħĝÄ ·Ù§Ė§·ĦÄĖÝŇĽ¶ŁĻ§ĝĦÝúÓ ăÒĦÙÄìăÝúĦ·§ĖĦÝò§ÓÄƕ ÙŁēÄĖĦĖăēÙŁăÒ¶ăúħĦĦÙÄ margins, and changes in ĦÙÄĝŁúăĺݧòùÄù¶Ė§úÄƚ;Ħ Ýĝ§··ăùē§úÝĽ¶Łē§Ýú§ú½ ĝĦÝÒÒúÄĝĝƕē§ĖĦÝ·Ĭò§ĖòŁ§ÒĦÄĖ ēĖăòăúÓĽ§·ĦÝĺÝĦŁƚ Rheumatoid arthritis: ÙĖăúÝ·Ýúō§ùù§ĦăĖŁ ½Ýĝħĝħ··ăùē§úŁÝúÓ ½ÄĝĦĖĬ·ĦÝăúăÒìăÝúĦĝƚ ;Ħ§ēēħĖĝĦă¶Ä§ú autoimmune disorder in ĻÙÝ·ÙÝùùĬúÄ·ăùēòÄŀÄĝ ÒăĖùÝúìăÝúĦĝ§ú½ĦĖÝÓÓÄĖ ìăÝúĦÝúō§ùù§ĦÝăúƚ Sports Performance Enhancement 5. "ŀÄĖ·ÝĝÄù§ŁēĖÄĺÄúĦosteoporosis and sarcopenia that occurs comƪ ùăúòŁÝúăò½ÄĖ§½ĬòĦĝƚ_ĝĦÄăēăĖăĝÝĝÝĝĦÙÄòăĝĝăÒ¶ăúÄù§ĝĝƕĻÙÄĖħĝ ĝ§Ė·ăēÄúݧÝĝĦÙÄòăĝĝăÒùĬĝ·òÄĦÝĝĝĬÄƚ"ŀÄĖ·ÝĝĽĬĖÝúÓÓĖăĻĦÙ§ú½ ħĖòŁ§½ĬòĦÙăă½ÙÄòēÝú·ĖħĝÄăĖù§ÝúĦ§Ýú¶ăúÄù§ĝĝƕĻÙÝ·Ùù§Ł¶Ä ÝùēăĖĦ§úĦÝúēĖÄĺÄúĦÝúÓēăĝĦùÄúăē§Ĭĝ§ò¶ăúÄòăĝĝƚoÙŁĝÝ·§ò§·ĦÝĺÝĦŁ §òĝăù§ŁÙÄòēēăĝĦƪùÄúăē§Ĭĝ§òĻăùÄúù§ÝúĦ§Ýú¶ăúÄù§ĝĝƚ ;úăò½ÄĖēÄăēòÄƕÄŀÄĖ·ÝĝÄÙÄòēĝēĖÄĝÄĖĺÄùĬĝ·òÄù§ĝĝ§ú½ùăĺÄùÄúĦ ĝïÝòòĝĦăÙÄòēēĖÄĺÄúĦ§··Ý½ÄúĦĝ§ú½òÝÒÄƪĦÙĖħĦÄúÝúÓÒĖ§·ĦĬĖÄĝƚyĽÄúƪ Ħ§ĖŁēÄăēòĶŁ§ÓÄśŔ·§úÄŀēÄ·ĦĦăòăĝÄŖŔǖăÒĦÙÄÝĖ§·ĦÝĺÄùĬĝ·òÄ ĦÝĝĝĬÄƚÙÄ·ăúúÄ·ĦÝăúăÒúÄĖĺħú½ùĬĝ·òÄÝĝòăĝĦÝúù§úŁùăĦăĖ units. Fast-twitch motor unitsƕúÄ·Äĝĝ§ĖŁÒăĖēăĻÄĖÒĬòùăĺÄùÄúĦƕ ÓĖ§½Ĭ§òòŁĝĻÝĦ·ÙĦăòÄĝĝēăĻÄĖÒĬòĝòăĻƪĦĻÝĦ·ÙùăĦăĖĬúÝĦĝƚyĦĖÄúÓĦÙ training can prevent much of this deterioration that occurs with age. _ò½ÄĖ§½ĬòĦĝ·§ú¶ÄúÄŌĦÒĖăùĦÙÄĝÄĖĺÝ·ÄĝăÒ§ēÄĖÒăĖù§ú·ÄÄúÙ§ú·Äƪ ment specialist. Maintaining strength and muscle mass is critical to ÙħòĦÙ§ú½òăúÓÄĺÝĦŁƚrÄĝÝĝĦ§ú·ÄĦĖ§ÝúÝúÓÝĝĦÙĶÄĝĦĻ§ŁĦăēĖÄĝÄĖĺÄ ùĬĝ·òÄù§ĝĝƕ§ú½ÝĦÝĝ§úÝùēăĖĦ§úĦ·ăúĦĖݶĬĦăĖĦăùÄĦ§¶ăòÝ·ÙħòĦÙƚ 6. "ŀÄĖ·ÝĝÄù§ŁēĖÄĺÄúĦ§ĖĦÙĖÝĦÝĝ§ú½ÙÄòēĦÙăĝÄĻÝĦÙĦÙĽÝĝħĝÄƚ oÙŁĝÝ·§ò§·ĦÝĺÝĦŁÝĝÝùēăĖĦ§úĦÒăĖù§ÝúĦ§ÝúÝúÓìăÝúĦùă¶ÝòÝĦŁÝúēÄăēòÄ who have osteoarthritis and rheumatoid arthritis and, if not too ĝÄĺÄĖÄƕ·§úĖĽĬ·Ä½ÝĝħĝÄĝŁùēĦăùĝƚ ;ú·ĖħĝÝúÓoÙŁĝÝ·§ò·ĦÝĺÝĦŁĦă Improve Health and Wellness In 2013, the US Department of Health and Human Services (HHS) issued Physical Activity Guidelines for Americans Midcourse Report, following up its landmark 2008 report, titled Physical Activity Guidelines for Americans, which made specific recommendations to promote exercise and health. In addition, in 2011, the ACSM released its exercise
