Strength and Conditioning
Class Notes
Personal Motivation
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What drives you to get better?
You need to set a goal everyday.
Make sure you do things correctly.
Come to class with a purpose.
You will personally get out of class what
you put into it.
Character
• Who you are when nobody is looking.
• I need to trust your character on a daily
basis.
• Without trust between teacher and
student, it will be a difficult semester.
Sets
• A set is the amount of
reps you do before
resting. If you were to
follow a routine that
called for 3 sets of ten
reps of bicep curls,
you would do 10 reps,
rest and then repeat
two more times.
Reps
• A rep, or repetition, is the
completion of the full
motion called for by a
particular exercise. For
example, with the bench
press, lowering the
weight to your chest and
then pushing it back up to
where the arms are
straight (but not locked) is
one rep.
Max
• Your max is simply the
maximum amount you can lift
for a given number of reps.
Your 1RM is the maximum you
can lift for one rep. Many
routines use percentages of
your 1RM as a way of defining
the amount of weight you
should be lifting for each set.
For example, a routine may
suggest 3x10 at 80-90%. This
routine calls for you to do 3
sets of 10 reps at 80-90% of
your 1RM for that particular
exercise
Methods
• H.I.T. (High Intensity
Training) - A training
philosophy that
recommends low volume
training, full-body routines
and workouts done with
maximum intensity.
• Circuit Training - A
form of weight training
where you are moving
quickly between
exercises with the
goal of a quick
• Pyramid Routines workout that provides
Routines that use sets at
anaerobic as well
different levels (different
rep totals) to form a
aerobic benefits. Not
pyramid. An effective
ideal for mass gain.
technique for mass
building.
Free Weights
• weight training utilizing
dumbbells, barbells and
weight plates. Free weights
are important to mass gain,
as opposed to machinebased training, because they
better allow the development
of accessory muscles
necessary to support
increased muscle mass.
Machine-Based Weights
• Exercise with the
assistance of
machines that follow
a pre-determined
path. Not ideal for
mass gain as the
accessory muscles
are not as effectively
hit.
Spotter
• A person who
watches you lift and
helps move the
weight out of harms
way when your
muscles fail. A spotter
(or self-spotting
apparatus) is
necessary when
working out to failure
for some exercises
like the bench press.
Stabilizer Muscles
• Muscles that may not actually move during
exercise but provide support to the
exercise - the muscles that hold you in
place so you can perform the exercise.
Machine-based training reduces the need
for these muscles and therefore limits their
development. This can negatively impact
the development of major muscles as well
as functional strength.
Target Muscles
• The main target of a
particular exercise
(the bench press
targets the pecs).
Accessory Muscles
• The muscles that are
required to perform
an exercise that are
not the target muscle
Fast-Twitch Fibers
• The muscle fibers
primarily responsible
for short explosive
activities. To gain
significant muscle
mass, you must train
to affect these
muscles.
Slow-Twitch Muscle Fibers
• The muscle fibers
primarily responsible
for muscular
endurance.
Plateau
• A point where
progress slows or
halts and it becomes
seemingly impossible
to make gains.
Indicates a need to
change your training
program.
Muscle Confusion
• The concept that in order to continue
gaining muscle you must keep changing
the way you approach weight training in
your sets and routines in order to prevent
them from adapting.
Conditioning
• Cardiovascular
Endurance - the
heart's ability to
deliver blood to
working muscles
and their ability to
use it (e.g. running
long distances)
Aerobic
• Longer duration exercise aimed primarily at
increasing fitness levels and burning calories
Anaerobic
• Shorter duration exercise aimed primarily at
increasing strength levels.
Power and Agility
• Power - the ability to
exert maximum
muscular contraction
instantly in an
explosive burst of
movements. The two
components of power
are strength and
speed. (e.g. jumping
or a sprint start)
• Agility - the ability to
perform a series of
explosive power
movements in rapid
succession in
opposing directions
(e.g. ZigZag running
or cutting
movements)
Flexibility
• Flexibility - the ability
to achieve an
extended range of
motion without being
impeded by excess
tissue, i.e. fat or
muscle (e.g.
executing a leg split)
Ballistic Stretch
• Movement due to
momentum rather than
control. Ballistic
stretching involves
throwing a body part in
order to stretch a muscle
beyond the range of
motion attainable through
controlled muscular
contraction such as when
bouncing at the bottom of
toe touches.
Static Stretch
• A stretch in
which you hold a
position for
longer then 10
Seconds to
stretch a specific
muscle.
Individual Presentation
• You will demonstrate
• You will demonstrate
a new type of stretch
a new type of Lift that
that we have not done
we have not done at
at WUHS before, and
WUHS before, and
explain what muscles
explain what muscles
it stretches and how it
it focusses on, and
will help with certain
how it will help with
activities.
certain activities.
Individual Presentation
Continued
• You will demonstrate
the lift or stretch. The
rest of the class will
follow along as well.
• You will need to turn
in a brief write-up to
describe what you
taught the class.
Maximum Heart Rate
• The highest your
heart rate should be
when working out.
The formula for
finding this out is to
take 220 minus your
age to find out your
Maximum heart rate.
• Special #
220
• Minus Age_______
• = Max HR________
Target Heart Rate
• Target Heart Rate
is 80% of your
Maximum heart
rate.
Special # 220
• Age
-_______
• Max HR________
• X .80 ________
• =‘s your target
heart rate
Nutrition And
Supplements
Calories
• a unit of energy, equal to
the amount of energy
needed to heat one gram
of water one degree
Celsius. In common
usage, the "calories"
most often refer to
kilocalories (also known
as Kcal or "food calories")
which are really 1000
calories.
Carbohydrates
• The body's most
readily available
source of energy.
Each gram of
carbohydrate
provides 4 calories of
energy. The main
forms of carbohydrate
are sugars and
starches.
• Examples are
Protien
• A major component of
all body tissue. Your
body needs protein to
grow and repair itself.
Your body can use
protein for energy, but
that is one of its least
important functions.
• Examples are
Fats
• A concentrated energy
source. Fat provides 9
calories per gram, more
than twice as much
energy as protein and
carbohydrate. Fat also
provides essential fatty
acids, is an important
component of cell
structure, and transports
vitamins A, D, E and K.
• Examples are
Fiber
• A form of
carbohydrate
which your body
can't digest.
Fiber helps your
digestive tract
work
Water
• Your body is around
70% water; muscle
tissue is around 75%
water. It should
therefore come as no
surprise that you
need to stay hydrated
in order to build
muscle
Sleep
• All students and
athletes need at least
eight hours of sleep
each night to let the
body regenerate.
Loss of sleep wears
on the individual both
physically and
mentally.
Supplements
Good Supplements
• List 5 good
supplements
Bad Supplements
• List 5 bad
Supplements
Steroids
• Anabolic steroids are a group of
powerful compounds that are
closely related chemically to the
male sex hormone testosterone.
These artificial substances were
developed in the 1930's originally
to help men whose bodies
produced inadequate amounts of
the natural hormone that is
responsible for the development
of masculine characteristics
occurring at puberty, such as
lowering of voice and growth of
body hair.
Side Effects Of Steroids
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• For men—shrinking of the
testicles,
reduced sperm count, infertility,
baldness,
development of breasts,
increased risk for prostate cancer.
• For women—growth of facial
hair,
male-pattern baldness, changes in
or
cessation of the menstrual cycle,
enlargement of the clitoris,
deepened
voice.
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• For adolescents—growth halted
prematurely
through premature skeletal
maturation and accelerated
puberty
changes. This means that
adolescents
risk remaining short for the
remainder
of their lives if they take anabolic
steroids before the typical
adolescent
growth spurt.
• Steroid abusers subject themselves to more than 70 side
effects ranging in severity from liver cancer to acne and
encompassing psychological as well as physical
reactions. The parts of the body that are most seriously
affected by steroids are the liver and the cardiovascular
and reproductive systems. In males, steroids can cause
withered testicles, sterility, and impotence. In females,
irreversible masculine traits can develop along with
menstrual irregularities, breast reduction, and sterility.
Psychological effects in both sexes include aggressive,
combative behavior known as "`roid rage" and
depression. Some side effects may not show up for
years, such as heart attacks and strokes, and some
might not even be recognized as side effects, such as
failure to achieve full height potential because of
arrested bone development during adolescence.
Form Running
Arm Movement
• The arms should move in opposition to the
legs.
• Arm movement should be big in the sense
that your hand on the back swing should
touch the top of your back pocket, and on
the front swing your hand should be about
chin to eye height.
• Arms need to follow a path that is the
same as your legs and reach to the
direction you are running to.
Feet
• Toes should always point to where you are
going.
• Stay on the balls of your feet.
• Never have your heels hit the ground
when sprinting.
• The more flexibility you have the faster
you will be.
Legs
• A Motion
• The A motion (figure 3.2; the movement can be performed while
walking or more dynamically as the A skip or A run) is propelled by
the hip flexors and quadriceps. Knee flexion occurs, and the pelvis is
rotated forward. The arm carriage is simple and used to balance the
action of the lower body as opposed to propelling it. The arm
opposite to the raised leg is bent 90 degrees at the elbow, and it
swings forward and back like a pendulum, the shoulder joint acting
as a fulcrum. The opposite arm is also moving simultaneously in the
opposite direction. Both hands should be held loosely at the wrist
joints and should not be raised above shoulder level. The emphasis
is on driving down the swing leg, which initiates the knee lift of the
other leg.
A- Step
B-Step
• B Motion
• The B motion (figure 3.3) is dependent on the quadriceps to extend
the leg and the hamstrings to drive the leg groundward, preparing
for the impact phase. In order, the quadriceps extend the leg from
the position of the A motion to potential full extension, and then the
hamstrings group acts to forcefully drive the lower leg and foot to the
ground. During running the tibialis anterior dorsiflexes the ankle,
which positions the foot for the appropriate heel landing; however,
while performing the B motion, dorsiflexion should be minimized so
that the foot lands closer to midstance. This allows for less impact
solely on the heel, and because the biomechanics of the foot are not
involved as in running, it does not promote any forefoot injuries.
B-Step
C
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C-Step
• C Motion
• The final phase of the running gait cycle is dominated by the
hamstrings. Upon impact, the hamstrings continue to contract, not to
limit the extension of the leg but to pull the foot upward, under the
glutes, to begin another cycle. The emphasis of this exercise (figure
3.4) is to pull the foot up, directly under the buttocks, shortening the
arc and the length of time performing the phase so that another
stride can be commenced. This exercise is performed rapidly, in
staccato-like bursts. The arms are swinging quickly, mimicking the
faster movement of the legs, and the hands come a little higher and
closer to the body than in either the A or B motions. A more
pronounced forward lean of the torso, similar to the body position
while sprinting, helps to facilitate this motion.
C-Step
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