Sophomore Conditioning

Review

Skill Related Health

Components• Ability to do strength

performances quicklyPower

• Ability to change the position of body quickly and control body movement

Agility

• Ability to use your senses with other body parts

Coordination

Skill Related Health

Components• ability to perform a

movement or cover a distance in a short period of time

Speed

• ability to keep an upright posture while standing still or moving

Balance

Health Related Fitness Components

• Ability to use your joints through a full range of motion

Flexibility

• ability to exercise the entire body for long periods of time

Cardiovascular Endurance

• Amount of force you can put forth with your muscles

Strength

Health Related Fitness Components

• Ability to use the muscles many times without getting tired

Muscular Endurance

• The percentage of body weight that is fat compared to the other body tissue

Body Composition

Power = shot put, football, baseball Cardiovascular endurance = cross country,

swimming, bicycling Coordination = kicking a soccer ball, hitting a

tennis ball Speed = 100 yard dash, 50 yard swim

Sports and Health Components

Sports and Health Components

• gymnastics• cheerleading

Flexibility

• cheerleading• ice skatingBalance• Power LiftingStrength• Soccer• footballAgility

How To Develop

Muscular Strength Lifting heavy weights With low reps

Muscular Endurance Lifting light weights With many reps

Plyometrics Explosive jumping

movements Jumping on ply boxes

Includes:

abdominals, hips, hamstrings, lower back, and gluteus maximus

Exercises: sit-ups, curl-ups, squats, power cleans, deadlift

Fact: strong core reduces low back pain and injury

AND

Core Fitness

Strong core improves health and skill related components of fitness

Warm up

Before exercise At least 5 minutes Increases HR, prepare body for exercise

Aerobic The series of exercise the last a minimum of 20

minutes Cool down

Prevents blood pooling in your legs Stretch muscles

Parts of a Work Out

F.I.T. Principle

continuous 20-30+

minutes a day

How long should you

work out

TIME60-80%

effort

How hard will you

work out

INTENSITY3 to 5 days

a week

How often should you

work out

FREQUENCY

Reps

exercise executed in the proper manner one time

Set recommended number of repetitions

Routine a program of exercises

Weight Room Terms

Fitness Test and

Assessments Fitness Test

20/40 Pacer Dot drill Medicine ball tap Pods Cone hops Vertical jump Sit-n-reach

Skill/Health Related Component

Speed Cardiovascular endurance Agility Core endurance Balance Plyometrics Power flexibility

BFS Lifts and Muscle

Core

lifts

Bench - PectoralsSquat - Glutes, quads, hamstringsDeadlift - Hamstrings, squads, glutesPowercleans - Quads, hamstrings, glutes, trapezius', wrist extensors & flexors Muscles

Affected

Feet flat on floor Hips and back on bench Hands shoulder with apart on bar

SPOTTER Behind the head of person benching with 2

hands in center of bar

Proper Form Bench

Eyes focused on upper wall Knees directly over toes Athletic stance: feet shoulder distance, with

feet forward Bar evenly resting on trapezius

SPOTTER standing behind the person who is squatting

Proper Form for Squat

Proper Form for All Standing Core

Lifts

Athletic and jump stance

Straight back

Use legs to lift Eyes focused on

upper wall

SPOTTER - Need one spotter

Reduce and prevent injuries

Proper Form Important

To locate pulse: 2 fingers on wrist (radial) or

neck (carotid) To find RESTING HEART RATE: take pulse at

rest, in the AM before getting out of bed To determine MAX HEART RATE: 220-age Active Heart Rate = TARGET HEART RATE =

optimal HR range for exercise benefits

Heart Rate 101

Realistic and measurable When setting goals consider:

Areas you are weak in Amount of time you have to reach goal (time

frame) Benefits

Goal Setting