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• Conditioning


  An essential aspect of sports training that focuses on improving an athlete's fitness, stamina, and overall performance. It involves a combination of exercises and activities tailored to enhance various physical attributes like strength, speed, power, endurance, agility, and flexibility
• By regularly participating in conditioning for sport


  • Athletes can improve their muscular strength, power, cardiovascular fitness, agility, and flexibility, leading to enhanced performance
• Policies and procedures


  Guidelines, rules, and standards that help maintain a structured and supportive environment for athletes, participants, and coaches
• Some key policies and procedures that are important to consider

  • Work, health and safety – risk assessments, managing equipment, implementing routines and emergency protocols
  • Consent and participation – Making sure players are allowed to play, signed off from parents, guardians and doctors if there require medical clearance
  • Supervision and coaching – Rules for staff to follow
  • Code of conduct and ethical behaviour – Rules regarding appropriate behaviour
  • Progression and individualisation programs – balancing programs to suit everyone's needs
  • Communication and feedback – Channels available to ensure effective communication
• Anatomical terminology


  When we move, our body uses different muscles and bones to work together. These movements have specific names, not just simple descriptions like "lifting the arm"
• These motions are essential terms in the fitness field, helping us communicate with strength and conditioning specialists and colleagues about program stages like warm-ups and cool-downs. They're also useful for explaining concepts like levers, base of support, and centre of gravity when demonstrating particular movements to others
• Skeletal System


  Our body's framework – long bones like in our arms and legs, flat bones like in our skull, and short bones like in our wrists and ankles. Our bones connect at joints, allowing us to move. There are different types of joints - hinge joints like our elbows and knees that move in one direction, ball-and-socket joints like our shoulders and hips that move in many directions, and pivot joints like in our neck that let us turn our head. Our skeletal system protects our organs, helps us move, and gives our body its shape
• Types of Bones


  • Long bones
  • Flat bones
  • Short bones
• Joints


  The places where two or more bones meet, allowing movement and flexibility. Different types of joints enable various types of movement: Hinge joints, Ball-and-socket joints, Pivot joints, Gliding joints, Saddle joints
• Our skeletal system is dynamic, constantly undergoing changes throughout our lives. It not only provides structural support but also plays a role in storing minerals like calcium and producing blood cells in the bone marrow. By working in conjunction with muscles, tendons, and ligaments, our skeletal system facilitates movement, protects vital organs, and maintains the overall shape and framework of our body
• Muscular System


  A complex network of muscles that work together to enable movement, provide stability, and generate body heat. Muscles are made up of specialized cells called muscle fibers that contract and relax to create motion. There are three main types of muscles in the body: Skeletal muscles, Smooth muscles, Cardiac muscles
• Muscles are attached to bones by tendons, which are tough connective tissues. When muscles contract, they pull on the bones, creating movement around joints. The muscular system not only supports physical activities but also plays a role in maintaining posture, generating body heat, and protecting internal organs
• Cardio-respiratory system


  Also known as the cardiovascular or circulatory system, is responsible for delivering oxygen and nutrients to cells while removing waste products like carbon dioxide. It includes the heart, blood vessels, and lungs, all working together to maintain the body's overall function. The respiratory system works in tandem with the cardiovascular system to provide the body with oxygen and remove carbon dioxide
• The Heart and blood vessels


  The heart pumps oxygen-rich blood to the body's tissues and organs through a network of blood vessels. It has four chambers: two atria that receive blood and two ventricles that pump blood out. Blood vessels of the human body include arteries, veins, and capillaries. Arteries carry oxygenated blood away from the heart to various parts of the body, while veins return deoxygenated blood back to the heart. Capillaries are tiny vessels that facilitate the exchange of oxygen, nutrients, and waste products between blood and body cells
• The Lungs


  The lungs are where the exchange of oxygen and carbon dioxide takes place. During inhalation, oxygen enters the bloodstream, and during exhalation, carbon dioxide is removed from the bloodstream and expelled from the body
• Nervous System


  The nervous system coordinates and controls the activities of the body. It is divided into two main parts: the Central Nervous system (CNS) and the Peripheral Nervous System (PNS). The CNS consists of the brain and spinal cord. It is the control center of the body, responsible for processing information, making decisions, and sending signals to the rest of the body. The PNS includes all the nerves outside the CNS. It connects the CNS to the rest of the body, allowing for communication and control
• Neurons and synapses


  Neurons are the basic units of the nervous system, responsible for transmitting electrical signals, known as nerve impulses or action potentials. They consist of a cell body, dendrites (receiving extensions), and an axon (transmitting extension). Neurons communicate with each other and with muscles and glands through specialised junctions called synapses. Neurotransmitters are chemicals that transmit signals across these synapses
• ATP (adenosine triphosphate)


  The energy used for all body movements and functions. It is often referred to as the "energy currency" of the body
• The amount of stored ATP in our muscle cells is limited, typically 1 to 2 seconds' worth of supply. Continued activity after 1 to 2 seconds requires chemical and food fuel reactions to produce ATP via the three main energy systems
• The three energy systems relevant to sports conditioning


  • ATP-PC (adenosine triphosphate) and PC (phosphocreatine) system
  • Glycolytic or anaerobic glycolysis (lactic acid) system
  • Aerobic system
• ATP-PC System (Phosphagen System)


  This system provides immediate energy for short bursts of high-intensity explosive exercise up to 5 to 10 seconds. It relies on stored ATP in the muscles. ATP is rapidly broken down to release energy, while PC helps regenerate ATP during intense exercise. Rest is required for the re-supply of creatine phosphate, 30 seconds = 50% and 3 minutes = 98%. This system reaches peak power output at around the 5 second mark of high intensity activity
• Exercises that predominantly use the ATP-PC system


  • [no examples provided]
• Glycolytic, Anaerobic glycolysis or Lactic acid system


  This system provides energy for activities of moderate to high intensity and duration. It relies on the breakdown of stored glycogen (carbohydrates) into glucose, which is then converted into ATP through a process called glycolysis. This system does not require oxygen (anaerobic), but it produces lactic acid as a by-product, leading to muscle fatigue. The glycolytic system can provide energy for several minutes but has a limited capacity compared to the aerobic system
• Exercises that predominantly use the glycolytic system

  • [no examples provided]
• Aerobic System


  The aerobic system is responsible for providing energy during longer duration activities, such as distance running or cycling. It uses oxygen to break down carbohydrates, fats, and even proteins to produce ATP. This system is highly efficient but requires a continuous supply of oxygen to sustain energy production. It is the primary energy system used during low intensity exercises that last for hours
• Understanding the functions of these energy systems is crucial for designing training programs that target specific energy demands. By appropriately challenging and training these systems, athletes can improve their energy production, optimise performance, and enhance their overall conditioning for their chosen sport
• Intensity


  How hard you are working? The more intense the exercise the greater amount of (Anaerobic Energy) – Creatine phosphate and muscle glycogen will be used. Low to medium intensity exercise will use predominantly the aerobic system
• Duration of exercise


  For example, If the exercise is high intensity and lasts over 2 minutes then both CP and muscle glycogen will become depleted and need re-supplying. Intensity of exercise will drop as the aerobic system becomes more dominant
• Fitness level of the athlete


  Individual levels of both aerobic and anaerobic fitness will impact on the predominant energy system being used
• The predominant energy system used to supply ATP depend on the following three factors: Intensity, Duration of exercise, Fitness level of the athlete
• The human body contains approximately 650 skeletal muscles. Skeletal muscles are the muscles that attach to bones and allow for voluntary movements. Voluntary movement means being able to control our body and make it do what we want
• The movements we perform in many sports, such as running, lifting, kicking, and throwing, are all performed by our skeletal muscles. These skeletal muscles are made up of muscle fibres bundled together and connected to bones via tendons
• Major muscle groups of the body that are required for movement


  • [no list provided]
• Explosive power sports


  These sports require rapid and forceful movements, engaging primarily the fast-twitch muscle fibers and muscle groups responsible for generating explosive power. This includes muscles like the quadriceps, hamstrings, glutes, and calf muscles, which are responsible for generating strong and explosive movements
• Endurance sports


  Endurance sports involve sustained efforts over a long period. They rely heavily on the aerobic energy system and engage muscles that can endure repetitive motions for extended periods. Muscles such as the quadriceps, hamstrings, calves, and the core muscles (abdominals and lower back) are vital for maintaining a steady pace and enduring long-duration activities
• Agility and quickness sports


  Sports that require quick changes in direction, agility, and speed involve various muscle groups. This includes the lower body muscles such as the quadriceps, hamstrings, glutes, and calf muscles for explosive movements and quick changes in direction. Additionally, the core muscles play a crucial role in providing stability and balance during rapid movements
• Upper body dominant sports


  Sports that heavily rely on upper body movements engage muscles such as the deltoids, pectorals, triceps, and biceps. These muscles are responsible for actions like swinging a tennis racket, throwing a ball, or propelling through the water in swimming strokes
• Full-Body engagement sports


  Most sports involve a combination of upper and lower body movements, engaging a wide range of muscle groups. For example, rowing engages muscles throughout the body, including the legs, core, back, and arms. Martial arts involve various movements that engage multiple muscle groups for striking, kicking, and wrestling