C2 Participate in conditioning for sport

• Three energy systems of the body


  ATP-PC

  Anaerobic Glycosis (Glycolytic)

  Aerobic
• ATP - PC


  immediate energy for short bursts of high intensity, explosive exercise

  5-10 seconds

  relies on ATP stored in the muscles
• Anaerobic Lactic (Glycolytic) system


  provides energy for activities of moderate to high intensity for several minutes but has a limited capacity

  relies on the breakdown of stored glycogen & doesn't require oxygen

  produces lactic acid as a by product which leads to muscle fatigue
• Aerobic system


  provides energy during longer duration activities

  uses oxygen to break down carbohydrates, fats & proteins to produce ATP

  requires a continuous supply of oxygen to sustain energy production
• energy interplay


  how all three systems work together
• Strength & Conditioning

  main goal is to optimise an athlete's physical capabilities, enabling them to perform at their best for extended periods while also preventing injury
• Policies and procedures when participating in conditioning for sport

  work health & safety

  consent & participation

  supervision & coaching

  code of conduct & ethical behaviour

  progression & individualisation of programs

  communication & feedback
• Types of strength and conditioning regimes

  frequency & quantity of sessions

  time/duration

  specificity/type of conditioning required

  venue & equipment

  specialist availability

  dietary/energy requirements

  monitoring & progression
• Resistance training


  exercise that helps make your muscles stronger by using weights or other forms of resistance
• Key elements involved in resistance training

  exercise selection

  sets & reps

  load/resistance

  rest periods

  technique & form

  progression

  frequency

  recovery & nutrition
• Rest intervals


  affects how your muscles recover
• Types of rest intervals


  short (30-60sec) ~ endurance & calorie burning

  long (2-3min) ~ strength training
• Specificity


  tailoring a training program to stimulate the activities and movements of the athletes sport
• Core stability


  effectively engage the muscles in the trunk area and manage the position of the lower back

  important in every sport ~ involve dynamic movements, changes in direction, requirement for core strength and stability
• Stretching


  helps improve flexibility, range of motion, and overall muscle function

  reduces likelihood of injury & increases muscle recovery
• Types of stretching methods


  static

  dynamic

  PNF

  ballistic
• Static stretching


  stretch in a stationary position, done after work as a cool down
• Dynamic stretching


  performing controlled movements that mimic the motions used in the activity/sport
• PNF stretching


  involves another person
• Ballistic stretching


  not good

  involves bouncing movements to stretch muscles beyond their normal range
• Types of stretching


  active

  passive
• Active stretching


  holding a stretch using the strength of the opposing muscle group
• Aerobic conditioning


  involves continuous activities to improve the efficiency of the cardiovascular system & respiratory system
• Anaerobic conditioning


  short bursts of high-intensity activities to improve the body's ability to perform short and intense bursts of activity without relying on oxygen
• Overtraining


  when an athlete exceeds their body's ability to recover from physical activity

  the result of consistently intense and prolonged training without proper rest and recovery periods

  can lead to a drop in athletic performance & increased risk of injuries
• Overtraining signs & symptoms


  tired & sore muscles

  feeling unwell

  fatigue

  disturbed sleep

  increased stress

  increase in injuries

  poor performance
• Passive stretching


  using an external force like a partner or equipment to assist in the stretch