Chapter 6Chapter 6

Lesson 3: Conditioning Goals and Lesson 3: Conditioning Goals and TechniquesTechniques

BELL ACTIVITYBELL ACTIVITY

A figure skater, a football player, and a A figure skater, a football player, and a sprinter.sprinter.

Which of these might take ballet lessons as Which of these might take ballet lessons as part of his or her training? Why?part of his or her training? Why?

Conditioning and Your Goals, p. 159Conditioning and Your Goals, p. 159

If you play a sport regularly, you’ll need time If you play a sport regularly, you’ll need time to get into shape for it. to get into shape for it.

Training to get in shape is called conditioning.Training to get in shape is called conditioning. As in other aspects of your life, you’ll need to As in other aspects of your life, you’ll need to

set goals for your conditioning if you expect to set goals for your conditioning if you expect to accomplish anything.accomplish anything.

Cont’d…Cont’d…

Ask yourself these questions…Ask yourself these questions… What are my priorities? (What is most important to me? What are my priorities? (What is most important to me?

Fitness? Fun? Friendship? Improving specific skills? Fitness? Fun? Friendship? Improving specific skills? Excelling at the sport I have chosen?)Excelling at the sport I have chosen?)

What are the demands of this sport? (What do my coach What are the demands of this sport? (What do my coach and teammates expect of me? How serious do I need to be?and teammates expect of me? How serious do I need to be?

What will happen in the future? (What will be expected of What will happen in the future? (What will be expected of me? How might my other responsibilities increase? Do I me? How might my other responsibilities increase? Do I want to keep on playing this sport?)want to keep on playing this sport?)

Getting Good AdviceGetting Good Advice To set appropriate goals, you may want to ask To set appropriate goals, you may want to ask

someone for advice. Your PE teacher, a coach, or someone for advice. Your PE teacher, a coach, or possibly a family physician can give you good advice possibly a family physician can give you good advice on how to get into condition for a particular sport.on how to get into condition for a particular sport.

A gymnast needs strength, flexibility, and endurance A gymnast needs strength, flexibility, and endurance to perform a variety of gymnastic routines.to perform a variety of gymnastic routines.

A basketball player needs endurance, speed, and A basketball player needs endurance, speed, and agility to handle the ball, as well as strength for agility to handle the ball, as well as strength for shooting.shooting.

A wrestler needs strength, agility, flexiblity, and A wrestler needs strength, agility, flexiblity, and balance. balance.

Cross-TrainingCross-Training

Cross-training is any fitness program that includes a Cross-training is any fitness program that includes a variety of physical activities to promote balanced variety of physical activities to promote balanced fitness.fitness.

If you play several sports, cross-training is essential.If you play several sports, cross-training is essential. Benefits?Benefits?

Less likely to get burned outLess likely to get burned out Avoid injury by strengthening and stretching Avoid injury by strengthening and stretching

complementary musclescomplementary muscles Your total health, including mental/emotional and social Your total health, including mental/emotional and social

health as well as physical health, is improved by achieving health as well as physical health, is improved by achieving overall fitness of your whole body.overall fitness of your whole body.

Avoiding Overtraining, p. 161Avoiding Overtraining, p. 161 It’s great to be enthusiastic about getting into It’s great to be enthusiastic about getting into

condition, but don’t overdo it. Too much exercise condition, but don’t overdo it. Too much exercise without enough rest can be harmful.without enough rest can be harmful.

Overtraining is exercising too hard or too often, Overtraining is exercising too hard or too often, without enough rest in between.without enough rest in between.

Signs of overtraining:Signs of overtraining: Abnormally high heart rate when not exercisingAbnormally high heart rate when not exercising Feeling sore or tired all the timeFeeling sore or tired all the time Frequent illnessFrequent illness Disturbed sleeping habitsDisturbed sleeping habits Irritability or inability to concentrateIrritability or inability to concentrate Frequent muscle strain or injuryFrequent muscle strain or injury

How to avoid overtraining?How to avoid overtraining?

Take at least one day off every week.Take at least one day off every week. During the rest of the week, alternate tough During the rest of the week, alternate tough

workout days with easy ones.workout days with easy ones. Every two months, reduce your exercise Every two months, reduce your exercise

intensity for a week.intensity for a week.

Figure 6.5 A Sample Cross-Training Figure 6.5 A Sample Cross-Training Program, p. 160-161Program, p. 160-161

Keeping Records, p. 162Keeping Records, p. 162

Keeping track of your conditioning program Keeping track of your conditioning program helps you stay aware of your progress. As you helps you stay aware of your progress. As you improve, you can take pride in your improve, you can take pride in your accomplishments.accomplishments.

Figure 6.6 Conditioning ChartFigure 6.6 Conditioning Chart

ActivityActivity

Create an individual fitness program specific Create an individual fitness program specific to your needs.to your needs.

Must include 4 weeks, with increasing Must include 4 weeks, with increasing intensity.intensity.

Refer to Figure 6.6 for help, p. 162Refer to Figure 6.6 for help, p. 162

DayDay ExerciseExercise Time/ Time/ Distance Distance

SetsSets Reps/ Reps/ lbs.lbs.

M/TuM/Tu Bench Press, Bench Press, SquatsSquats

N/AN/A 55 55

80lbs.80lbs.

W/ThW/Th SprintsSprints 30 yds.30 yds. 55 55

Fri./SundayFri./Sunday Push-ups,Push-ups,

Sit upsSit ups

N/AN/A 2525 88

DayDay ExerciseExercise Time/DistanceTime/Distance

MondayMonday SwimmingSwimming 30 laps30 laps

TuesdayTuesday TennisTennis 1 hour1 hour

WednesdayWednesday WalkingWalking 3 miles3 miles

ThursdayThursday YogaYoga 1 hour1 hour

FridayFriday None (Day off)None (Day off) None (Day off)None (Day off)

SaturdaySaturday HikingHiking 4 miles4 miles

SundaySunday BikingBiking 10 miles10 miles

Week 1: Cross-Training Fitness Program