This is my ppt in 2016

2. But nowadays we know sportsmen
and women must participate in year
round conditioning programs.
Generally in sports world is
that a sports person gets in
shape by just playing or
taking part in his/her chosen
sport.

3. THE COMPONENTS OF
FITNESS
Basic fitness can
be classified in four
main components:
• STRENGTH.
• SPEED.
• STAMINA.
• FLEXIBILITY.
• Strength
• Power
• Agility
• Balance
• Flexibility
• Local Muscle
Endurance
• Cardiovascular
Endurance
• Strength Endurance
• Coordination

4. The components of
physical fitness are:
 Endurance
 Strength
 Speed
 Flexibility

6. ENDURANCE TRAINING
• WHAT IS THE
OBJECTIVE OF
ENDURANCE TRAINING?
• The objective of endurance
training is to develop the
energy production systems to
meet the demands of the
event.
• WHAT ARE THE ENERGY
PRODUCTION SYSTEMS?
• In the human body, food
energy is used to manufacture
adenosine triphosphate
(ATP) the chemical
compound that supplies
energy for muscular
contraction.

7. WHAT TYPES OF ENDURANCE ARE
THERE?
Duration % Aerobic % Anaerobic
0-10 seconds 6 94
0-15 seconds 12 88
0-20 seconds 18 82
0-30 seconds 27 73
0-45 seconds 37 63
0-60 seconds 45 55
0-75 seconds 51 48
0-90 seconds 56 44
0-120 seconds 63 37
0-180 seconds 73 27
0-240 seconds 79 21
• The types of endurance are
aerobic endurance,
anaerobic endurance,
speed endurance and
strength endurance.
• A sound basis of aerobic
endurance is fundamental for
all events.

8. AEROBIC ENDURANCE
• Aerobic means 'with
oxygen'
Aerobic endurance can be sub-
divided as follows:
• Short aerobic - 2 minutes to
8 minutes (lactic/aerobic)
• Medium aerobic - 8 minutes
to 30 minutes (mainly aerobic)
• Long aerobic - 30 minutes +
(aerobic)
WAYS TO IMPROVE:
• Aerobic endurance is
developed using continuous
and interval running.
• Continuous duration runs
to improve maximum oxygen
uptake (VO2max)
• Interval training to improve
the heart as a muscular pump.

9. ANAEROBIC ENDURANCE
• Anaerobic means
'without oxygen'
• Anaerobic endurance can be
sub-divided as follows:
• Short anaerobic - less than
25 seconds (mainly alactic)
• Medium anaerobic - 25
seconds to 60 seconds (mainly
lactic)
• Long anaerobic - 60 seconds
to 120 seconds (lactic +aerobic)
Anaerobic endurance can be developed by using repetition methods of
relatively high intensity work with limited recovery

10. AEROBICTHRESHOLDANAEROBICTHRESHOLD
 The aerobic threshold, point at which
anaerobic energy pathways start to operate,
is around 65% of maximum heart rate. This is
approximately 40 beats lower than the
anaerobic threshold.
 The anaerobic threshold, the point at which
lactic acid starts to accumulates in the muscles, is
considered to be somewhere between 85% and
90% of your maximum heart rate. This is
approximately 40 beats higher than the aerobic
threshold. Your anaerobic threshold can be
determined with anaerobic threshold testing.

11. ENDURANCE
SPEED ENDURANCE STRENGTH ENDURANCE
• Repetition methods are
used with a high number of
sets.
• Competition and time
trials can be used in the
development of speed
endurance
• Strength endurance is used to
develop the athlete's capacity
to maintain the quality of
their muscles' contractile
force.
Examples of activities to develop
strength endurance are -
circuit training, weight
training, hill running, harness
running, Fartlek etc.

12. EFFECT ON THE HEART
• Bradycardia - Low
resting pulse rate of
under 50 bpm.
• ECG shows
ventricular
hypertrophy
(thickening of the heart
muscle wall)
• X-ray reveals an
enlarged heart.
• Blood tests shows raised
muscle enzymes.

13. STRENGHT
The common definition is "the ability
to exert a force against a resistance"

14. WHAT ARE THE CLASSIFICATIONS OF
STRENGTH?
• Maximum strength
• Elastic strength
• Strength endurance

15. ABSOLUTE AND RELATIVE STRENGTH
• Absolute strength - The
maximum force an athlete
can exert with his or her
whole body, or part of the
body, irrespective of body
size or muscle size
• Relative strength - The
maximum force exerted in
relation to body weight or
muscle size.

16. HOW DO WE GET STRONG?
1. Number of repetitions
of an exercise.
2. Number of sets of the
exercise.
3. Intensity by reduced
recover time.

17. HOW DO WE DEVELOP STRENGTH?
• Maximum strength can be
developed with :
1. Weight training
• Elastic strength can be
developed with :
1. Conditioning exercises
2. Complex training sessions
3. Medicine ball exercises
4. Plyometric exercises
5. Weight training
• Strength endurance can be
developed with:
1. Circuit training
2. Dumbbell exercises
3. Weight training
4. Hill and harness running

18. THE EFFECTS OF STRENGTH TRAINING
MYOGENIC CHANGES NEUROGENIC CHANGES
• Strength training results in
muscle hypertrophy, an
increase in the cross-sectional
size of existing fibers.
• By repeatedly stimulating
muscle, you increase the
rate of response of the
central nervous system.
• The recruitment patterns
become more refined and as a
result and gross movement
patterns become more efficient
and effective

19. Remember:
In women, the potential for hypertrophy is
not as great as men due mainly to the
lower levels of testosterone in women.

20. Speed is the quickness of movement of a
limb.
Speed is a combination of, the following
SKILL: maximum speed, elastic strength
(power) and speed endurance.

21.  Speed is influenced by
the athlete's mobility,
special strength,
strength endurance
and technique.

22.  Energy for absolute speed is supplied by the
anaerobic alactic pathway

23.  It is important to remember that the improvement of
running speed is a complex process that is controlled
by the brain and nervous system.
 In order for a runner to move more quickly, the leg
muscles of course have to contract more quickly.

24.  Reaction Speed Drill
 Acceleration Training
 Sprinting Speed

25. It is the skill to have a huge grade of
mobility in our joints

26.  WHAT IS FLEXIBILITY?
“Flexibility, mobility and
suppleness all mean the range
of limb movement around
Joints”
Any movement there are two
groups of muscles at work:
1. Protagonist muscles which cause the
movement to take place and
2. Opposing the movement and
determining the amount of flexibility
are the antagonistic muscles.

27. OBJECTIVE BENEFITS
 The objective of
flexibility training is to
improve the range of
movement of the
antagonistic muscles.
 Flexibility plays an
important part in the
preparation of athletes
by developing a range
of movement to allow
technical development
and assisting in the
prevention of injury

28.  Static stretching
 Ballistic stretching
 Dynamic stretching
 Active stretching
 Passive stretching
 Isometric stretching
 Assisted stretching
 Partner stretches
 PNF technique

29. INTERNAL INFLUENCES EXTERNAL INFLUENCES
 The type of joint
 The internal resistance
within a joint
 Bony structures which limit
movement
 The temperature of the joint
and associated tissues
 The elasticity of muscle
tissue, tendons, ligaments
and skin
 The ability of a muscle to
relax and contract
 The temperature of the
place where one is
training
 The time of day
 The stage in the
recovery process of a
joint.
 Age
 Gender