Lesson 1 Conditioning for Physical Fitness.ppt

7/29/2019 Lesson 1 Conditioning for Physical Fitness.ppt

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Conditioning for Physical Fitness

Balbinder Singh


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For Now

Name?

What you studying? What faculty & year?

What sports you involved in and at whatlevel?

What is you fitness routine?

What you hope to get from this class? What is your group profile?(What is common

that you notice?)


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Recommended Readings

www.ascm.org

http://www.nsca.com

http://exerciseismedicine.org/http://www.health.gov/paguidelines/
http://www.ascm.org/http://www.nsca.com/http://exerciseismedicine.org/http://exerciseismedicine.org/http://www.nsca.com/http://www.ascm.org/


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Course Outline

Health related and performance relatedcomponents of physical fitness

Training principles

Aerobic and anaerobic fitness training

Flexibility training

Speed, agility and balance training

Strength training

Diet and Nutrition


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Learning Outcome

Upon successful completion of this course students will beable to:

Differentiate and discuss health related and performance(or skill) related components of physical fitness;

Understand how fitness training principles apply differentlyto adults and the growing child.

Demonstrate a sound understanding of the differentmethods of training and principles of training for bothindividual and groups of individuals.

Plan and design training sessions to improve the physicalfitness of non-athletes and athletes.

Gain a basic understanding of diet and nutrition and how itaffects performance.


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Assessment

Students will be assessed on the following;

See Module Outline


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Method of Lecture

From practitioner perspective

Scenario based learning (PBL)

Adult Learning Trust

Assumption that everybody is interested!


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Sessions

Session 1: Introduction

Session 2: Muscular System Pract: Heart Rate andIntensity, Resistance Training

Session 3: Muscular System Pract: Resistance Training

Session 4: Diet and Nutrition Pract: Resistance TrainingTest

Session 5: Diet and Nutrition Pract: Densitometry, BodyMeasurement

Session 6: Aerobic and Anaerobic Energy Systems - Pract:Physical Test 1

Session 7: Flexibility, Speed, Agility, Balance, StrengthPract: Putting into practice 1


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Sessions

Session 8: Training Principles Pract: Putting

into practice 2

Session 9: Training Principles Pract:

Pylometrics Intro

Session 10,11: Mental Skills and Peak

Performance, Coaching Principles - Pract:

Physical Test 2

Session 12,13: Written Assessment and Round

Up


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http://acsm.org/about-acsm/media-room/news-

releases/2011/08/01/acsm-issues-new-recommendations-on-

quantity-and-quality-of-exercise


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Fitness Conditioning and Your Role

Understand what motivates people

Psychological / Mental

Physical

Social

Philosophical?

Coach, Trainer, Administrator, etc

What is your role?


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Psychological

Self Determination Theory; Relatedness,

Autonomy, Competence

Related to intrinsic motivation

Physical

The need to be healthy

Extrinsic motivation


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Social

To feel belonged; Relatedness

Physical

The need to be healthy

Extrinsic motivation

Philosophical

Way of life


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Fitness Conditioning and Your Role

Coach, Trainer, Administrator, etc

What is your role?

How do you play the role?

Domineering, Casual, Understanding, etc?

Feedback loop

Coaching, Observing, Listening, Coaching


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Task

Develop a series of questions to ask clients for

a better understanding of their needs.

Try out questions on one person in your group and

come out with a statement of understanding forthat person that will allow you to develop a

personalized training programme for that person.


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Fitness Test

http://www.topendsports.com/testing/tests/


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Health Related Fitness

Physical Fitness:

- Endurance - Aerobic, Anaerobic

- Strength

- Speed

- Strength - Elastic, Maximum

- Endurance

- Co-ordination - Flexibility


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Cardio-respiratory Endurance:

Ability to perform an exercise ofmoderate to high intensityinvolving large muscle groups


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Cardio-respiratory system

What are:

What kind of blood is transported in the aorta/

pulmonary veins and vena cava/ pulmonaryartery?

What happens during diastole and systole?

What is one cardiac cycle, stroke volume,

cardiac output?


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Strength - Elastic & Maximum:

Ability to exert a force that is

generated by a specific muscleor muscle group


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Endurance - Aerobic,Anaerobic, Strength:

Ability of a muscle or musclegroup to execute repeatedcontractions over a period of

sufficient time


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Co-ordination -Flexibility:

Ability of a joint or

series of joints of thebody to move fluidlythrough the full rangeof motion (ROM)


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Speed:


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Performance/Skill Related Fitness

Motor Fitness:

Coordination:

- Agility & Reaction Time - Balance

- Power = Work Done/Time

- Speed


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Coordination:Ability to do a task integratingmovements of the body anddifferent parts of the body


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Performance/Skill Related Fitness

Agility:

Ability to start, stopand move the bodyquickly in different

directions


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Balance:

Ability to

maintain acertain postureor to move

without falling


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Speed:

Ability to move thewhole body quickly

Power:Ability to exert muscular strengthquickly (Force x Speed)


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Physical exercise is important for maintaining

physical fitness

contribute positively to maintaining

healthy weight,

building and maintaining healthy bone density,

muscle strength,

joint mobility,

promoting physiological well-being,

reducing surgical risks, and

strengthening the immune system.

Other benefits of physical fitness


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Health consequences of Sedentary

Lifestyle

Overweightedness & Obesity

Increased risk of, egs. cardiovascular diseases,

high blood pressure, hypertension, diabetes

Prone to getting sick and illnesses

Stress


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Exercise also reduces levels of cortisol.

Cortisol is a stress hormone that builds fat in

the abdominal region,

making weight loss difficult.

Cortisol causes many health problems, both

physical and mental.

Wikipedia

Other benefits


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Principles of Sports Training

The Principle of

Overload

Recovery

Reversibility

Specificity

Individuality

Variation

Progression


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Densitometry

Body composition evaluation Skinfolds

Triceps

Subscapular

Biceps Supraspinale

Suprailiac

Abdominal

Front thigh

Medial Calf Juxta-Nipple

Chest

Midaxillary


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Body Composition

Endomorph - Fatness Mesomorph - Muscalarity

Ectomorph - Linearity


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Measurement:Cardio-respiratory endurance

Muscular StrengthMuscular Endurance

Flexibility

Body Composition

Adult body composition through air displacement plethysmography

Documents

Lesson 1 Conditioning for Physical Fitness.ppt