sophomore conditioning review
DESCRIPTION
Sophomore Conditioning Review. Skill Related Health Components. Skill Related Health Components. Health Related Fitness Components. Health Related Fitness Components. Sports and Health Components. Power = shot put, football, baseball - PowerPoint PPT PresentationTRANSCRIPT
![Page 1: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/1.jpg)
Sophomore Conditioning
Review
![Page 2: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/2.jpg)
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
![Page 3: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/3.jpg)
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
![Page 4: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/4.jpg)
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
![Page 5: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/5.jpg)
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
![Page 6: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/6.jpg)
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
![Page 7: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/7.jpg)
Sports and Health Components
• gymnastics• cheerleading
Flexibility
• cheerleading• ice skatingBalance• Power LiftingStrength• Soccer• footballAgility
![Page 8: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/8.jpg)
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
![Page 9: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/9.jpg)
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
![Page 10: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/10.jpg)
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
![Page 11: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/11.jpg)
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
![Page 12: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/12.jpg)
Reps
exercise executed in the proper manner one time
Set recommended number of repetitions
Routine a program of exercises
Weight Room Terms
![Page 13: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/13.jpg)
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
![Page 14: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/14.jpg)
BFS Lifts and Muscle
Core
lifts
Bench - PectoralsSquat - Glutes, quads, hamstringsDeadlift - Hamstrings, squads, glutesPowercleans - Quads, hamstrings, glutes, trapezius', wrist extensors & flexors Muscles
Affected
![Page 15: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/15.jpg)
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
![Page 16: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/16.jpg)
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
![Page 17: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/17.jpg)
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
![Page 18: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/18.jpg)
Reduce and prevent injuries
Proper Form Important
![Page 19: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/19.jpg)
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
![Page 20: Sophomore Conditioning Review](https://reader035.vdocument.in/reader035/viewer/2022070422/5681654a550346895dd7c171/html5/thumbnails/20.jpg)
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