A. General

1. Reduce risk for cardiovascular disease, osteoporosis, and diabetes
2. Positively affect the soft and bony tissues of the body
   a. connective tissue (tendons, ligaments, and joint capsules) become increasingly more dense, and as a result, stronger
3. Increase stamina and have more energy
4. Helps control weight and feel better about yourself
5. Improves functional level and decreases pain in people with arthritis
6. Conditioning as rehabilitation

B. Sports participation

1. All of the above but also prepares athletes for participation and prevents injuries
   a. improper conditioning is one of the major causes of sports injuries
2. Conditioning seasons
   a. Post-, off-, pre-, and inseason programs as opposed to just preseason

II. Strength Training

A. Principles

1. Overload
   a. Strength can only increase when a muscle performs workloads greater than those previously encountered
   b. Milo of Croton began his daily routine of picking up a baby bull until it was full grown
2. Progressive resistance exercise (PRE)
   a. Overloads the muscle, but only in a gradual manner
   b. Avoids overtraining and fatigue
3. Specificity
   a. SAID principle--specific adaptation to imposed demands
4. Periodization
   a. Dividing the annual training plan into smaller segments, phases, or cycles (i.e. conditioning seasons)

B. Types

1. Isometric--contracting the muscle in a static position
2. Isotonic--fixed resistance and variable speed
3. Isokinetic--fixed speed and variable resistance
4. Plyometric--stretch reflex, eccentrically stretch the muscle and immediately follow it with a concentric contraction

III. Joint Flexibility

A. Static vs. ballistic stretching

B. Proprioceptive neuromuscular facilitation (PNF)

1. Contract-relax method
2. Hold-relax technique

IV. Ten Cardinal Conditioning Principles

1. Warming up
   - Always precede workouts with warm-up
2. Gradualness
   - It takes 6 - 8 weeks to get into top-level condition
3. Timing
   - Prevent overdoing--a tired athlete is prone to injury
4. Intensity
   - "Quality, not quantity"
5. Capacity level
   - Always stay within
6. Strength
   - Develop as a means of producing greater endurance and speed
7. Motivation
   - Vary workouts (i.e. circuit workouts and isometrics) to keep motivation
8. Specialization
   - Programs should include strength, flexibility and relaxation
9. Relaxation
   - Aids in recovery from fatigue and tension
10. Routine
    - Daily

V. Conditioning as Rehabilitation

A. Injury prevention

B. General conditioning assists in the rehab of an injured area

1. Soft tissue injuries need some varying degrees of day-to-day stresses in order to heal strong
2. Exercise that does not exacerbate the injury

C. Once the injured area is restored, the rest of the body must be ready to compete

D. Psychological factor