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Sophomore Conditioning Review

This guide delves into the essential components of fitness, focusing on skill-related and health-related aspects vital for athletic performance. Learn how to develop muscular strength and endurance through effective weight lifting and plyometric exercises. The content covers core fitness, emphasizing the importance of core strength in injury prevention and health improvement. Discover workout routines that include warm-ups, aerobic exercises, and cooldowns, along with key fitness tests for speed, agility, and endurance. Understand the FIT principle and goal-setting strategies for achieving your fitness aspirations.

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Sophomore Conditioning Review

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  1. Sophomore Conditioning Review

  2. Skill Related Health Components

  3. Skill Related Health Components

  4. Health Related Fitness Components

  5. Health Related Fitness Components

  6. Sports and Health Components • 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

  7. Sports and Health Components

  8. How To Develop Muscular Strength Muscular Endurance Lifting light weights With many reps • Lifting heavy weights • With low reps • Plyometrics • Explosive jumping movements • Jumping on ply boxes

  9. Core Fitness • 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 Strong core improves health and skill related components of fitness

  10. Parts of a Work Out • 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

  11. F.I.T. Principle

  12. Weight Room Terms • Reps • exercise executed in the proper manner one time • Set • recommended number of repetitions • Routine • a program of exercises

  13. Fitness Test and Assessments Fitness Test Skill/Health Related Component Speed Cardiovascular endurance Agility Core endurance Balance Plyometrics Power flexibility • 20/40 • Pacer • Dot drill • Medicine ball tap • Pods • Cone hops • Vertical jump • Sit-n-reach

  14. BFS Lifts and Muscle • Muscles Affected

  15. Proper Form Bench • 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

  16. Proper Form for Squat • 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

  17. 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

  18. Proper Form Important • Reduce and prevent injuries

  19. Heart Rate 101 • 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

  20. Goal Setting • Realistic and measurable • When setting goals consider: • Areas you are weak in • Amount of time you have to reach goal (time frame) • Benefits

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