physical conditioning. understand the effects of conditioning on athletes how to condition athletes...
TRANSCRIPT
PHYSICAL CONDITIONING
Understand the effects of conditioning on athletes
How to condition athletes for judo Focus on this module: is on energy production systems The force production system and how each can be
systematical improved At the conclusion of this module you should be able to:
id. the five principles of conditioning Define the two types of energy production systems Apply the principles of conditioning to the development
of a season plan
Conditioning
The coach's role in conditioning is to match the type of conditioning needed for optimal performance
Coach should know Principles of conditioning Reasoning behind those principles Way’s to apply those principles to Judo
Five Principles of Conditioning
1. Warm-up/Cool down period: is important for injury prevention. Transition to and from intense activity
and should include light physical activity and stretching exercises
2. Overload: refers to repeatedly demanding more than usual of the body. It is the basis of all conditioning programs.
Five Principles of Conditioning
3. Progression: means that overload is gradually increased so that the body adjusts in steps or stages to the stress placed upon it.
4. Specificity: refers to matching the type of conditioning activity to the desired outcome.
5. Reversibility: refers to the rapid loss of previous conditioning levels when conditioning activities are not repeated on a regular basis.
The Energy Production System
We will discuss the different ways a body "burns" fuel to produce energy so muscles can contract and create movement.
The two systems by which a body produces energy are the aerobic and anaerobic system:
Both systems work all the time, but one or the other predominates at different intensities of exercise
The Energy Production System
Aerobic: Requires Oxygen Used primarily during low-intensity, long
duration activity Needed as a base for all conditioning
efforts A well-conditioned aerobic system
reduces fatigue toward the end of a match
The Energy Production System
Anaerobic: Doesn't require Oxygen Used primarily during high-intensity, short
duration activity Produces lactic acid which causes the
burning sensation in muscles. A well conditioned anaerobic system slows
the loss of force production capability
Lactic Acid
The anaerobic system produces a byproduct called lactic acid.
It is responsible for the burning sensation felt in the muscles after intense exercise and its build-up causes a loss in force production capability.
A well-conditioned aerobic system will help to clear this lactic acid away.
Lactic Acid
A well-conditioned anaerobic system increases the tolerance to higher levels of lactic acid and helps prevent the muscle discomfort and loss of breath that can occur when performing short intense activities.
Conditioning the Aerobic System
All athletes need to condition for an aerobic base in the preseason.
The overload on the aerobic system is gauged by the intensity of the work (typically measured by heart rate) and the duration of the work (in minutes).
The intensity and duration are increased progressively. The early season is where conditioning activities begin to vary
depending upon the energy requirements.
How, specifically, do you condition the aerobic and anaerobic systems?
When is our season?
Light weight (63 kg.)vs Heavy weight (90 kg. +). requirements.
Periodization: Year long chart
Conditioning the Anaerobic Energy System
Anaerobic Overload Achieved by:
Increasing the intensity of effort of the workout thereby decreasing the length of time the task can be performed and by increasing the number of repetitions.
Altering the Overload
Intensity Duration Repetitions Overloads
Should be completed in small progressive increments.
Developing a Conditioning Plan
Season Conditioning Plan I.D. the Goal: Jr.National/Senior/Local
Preseason: September - December Early season: January - March Mid season: May - July Late season: August
Weeks of Training
Muscular Conditioning
4 Components of the Force Production System Strength Power Endurance Flexibility
Like the energy production system, each of these components of performance will adapt to appropriate conditioning stressors.
4 Components of the Force Production System
1. Definition of Strength as the maximum amount of force a muscle can apply
(one repetition). (e.g. biceps curl: 25 lb.weight). 2. Definition of Power
as the rate, or speed, of muscular force production when the load is constant ( biceps curl the same weight but quickly).
4 Components of the Force Production System (con’t)
3. Definition of Endurance The ability of the muscle to exert sub-maximal
force over an extended period of time (e.g.. the same weight lifted many times).
4. Definition of Flexibility The range of motion through which muscles
can move bones or joints without causing injury.
Flexibility
Conditioning for flexibility (stretching) is also an important component in preventing injury to the athlete and should receive special attention in overall conditioning.
Stretching should be included as part of the warm-up/cool down phase of a practice.
Physical Conditioning: Conclusion
You have learned how the energy and force production systems work.
How they are used in sports and how to condition these systems.
Guidelines were given for incorporating the principles of conditioning into regular practices for the dual purpose of skill improvement and enhance conditioning.
Physical Conditioning: Conclusion
A basic knowledge of the scientific principles of physical conditioning will help you design effective practice and training sessions.
It will also help you communicate to your athletes the importance of each type of conditioning activity you use.
Conveying the understanding to your athletes will not only make them more knowledgeable, but will also help them develop good lifelong habits and attitudes toward exercise and fitness.
End