Conditioning for Physical Fitness

Balbinder Singh

For Now
Name? What you studying? What faculty & year? What sports you involved in and at what level? What is you fitness routine? What you hope to get from this class? What is your group profile?(What is common that you notice?)

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

Course Outline
Health related and performance related components of physical fitness Training principles Aerobic and anaerobic fitness training Flexibility training Speed, agility and balance training Strength training Diet and Nutrition

Learning Outcome
Upon successful completion of this course students will be able to: Differentiate and discuss health related and performance (or skill) related components of physical fitness; Understand how fitness training principles apply differently to adults and the growing child. Demonstrate a sound understanding of the different methods of training and principles of training for both individual and groups of individuals. Plan and design training sessions to improve the physical fitness of non-athletes and athletes. Gain a basic understanding of diet and nutrition and how it affects performance.

Assessment
Students will be assessed on the following; See Module Outline

Method of Lecture
From practitioner perspective Scenario based learning (PBL) Adult Learning
Trust Assumption that everybody is interested!

Sessions
Session 1: Introduction Session 2: Muscular System Pract: Heart Rate and Intensity, Resistance Training Session 3: Muscular System Pract: Resistance Training Session 4: Diet and Nutrition Pract: Resistance Training Test Session 5: Diet and Nutrition Pract: Densitometry, Body Measurement Session 6: Aerobic and Anaerobic Energy Systems - Pract: Physical Test 1 Session 7: Flexibility, Speed, Agility, Balance, Strength Pract: Putting into practice 1

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

http://acsm.org/about-acsm/media-room/newsreleases/2011/08/01/acsm-issues-new-recommendations-onquantity-and-quality-of-exercise

Fitness Conditioning and Your Role

Understand what motivates people
Psychological / Mental Physical Social Philosophical?

Coach, Trainer, Administrator, etc

What is your role?

 Psychological
Self Determination Theory; Relatedness, Autonomy, Competence Related to intrinsic motivation

Physical
The need to be healthy Extrinsic motivation

 Social
To feel belonged; Relatedness

Physical
The need to be healthy Extrinsic motivation

Philosophical
Way of life

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

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 for that person that will allow you to develop a personalized training programme for that person.

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

Health Related Fitness

Physical Fitness:
- Endurance
- Aerobic, Anaerobic - Strength

- Speed - Strength
- Elastic, Maximum - Endurance

- Co-ordination
- Flexibility

Cardio-respiratory Endurance:
Ability to perform an exercise of moderate to high intensity involving large muscle groups

Cardio-respiratory system
What are:
What kind of blood is transported in the aorta/ pulmonary veins and vena cava/ pulmonary artery? What happens during diastole and systole? What is one cardiac cycle, stroke volume, cardiac output?

Strength - Elastic & Maximum:

Ability to exert a force that is generated by a specific muscle or muscle group

Endurance - Aerobic, Anaerobic, Strength:

Ability of a muscle or muscle group to execute repeated contractions over a period of sufficient time

Co-ordination Flexibility:
Ability of a joint or series of joints of the body to move fluidly through the full range of motion (ROM)

Speed:

Performance/Skill Related Fitness

Motor Fitness:
Coordination: - Agility & Reaction Time - Balance - Power = Work Done/Time - Speed

Coordination:
Ability to do a task integrating movements of the body and different parts of the body

Performance/Skill Related Fitness

Agility:
Ability to start, stop and move the body quickly in different directions

Balance:
Ability to maintain a certain posture or to move without falling

Speed:
Ability to move the whole body quickly

Power:
Ability to exert muscular strength quickly (Force x Speed)

Other benefits of physical fitness

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.

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

Other benefits
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

Principles of Sports Training

The Principle of Overload Recovery Reversibility Specificity Individuality Variation Progression

Densitometry
Body composition evaluation
Skinfolds
Triceps Subscapular Biceps Supraspinale Suprailiac Abdominal Front thigh Medial Calf Juxta-Nipple Chest Midaxillary

Body Composition
Endomorph - Fatness Mesomorph - Muscalarity Ectomorph - Linearity

Adult body composition through air displacement plethysmography

Measurement:
Cardio-respiratory endurance Muscular Strength Muscular Endurance Flexibility Body Composition