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Physical Conditioning

Superior conditioning does not just happen nor is it acquired quickly. It is the result of a well planned and executed program of exercise, rest, and diet. Training is exacting and the responsibility is heavy. What is done off the court is as important as what is done on it.

To be successful, each player as well as the team collectively, must be possessed with the desire and determination to develop superior physical condition. Throughout the course of the season the team will be pushed and trained hard. However, it is going to be up to each individual to see that their maximum physical condition is achieved and maintained. Anything less is a violation of a trust.

PHYSIOLOGICAL OBJECTIVES:

1. To improve the efficiency of the cardio-respiratory system (aerobic capacity).
2. To delay fatigue and decrease recovery time (anaerobic capacity).
3. To increase general strength and muscle tone.

PHYSIOLOGICAL EFFECTS OF CONDITIONING:

1. Increases oxygen consumption.

   Breath larger amounts of air at a slower rate.
   Strengthens respiratory muscles increasing endurance and reducing resistance.
   Increases utilization of oxygen.

2. Increases the cardiac output.

   Heart pumps more blood per beat.
   Reduces work load on the heart.

3. Increases circulation.

   Improves general circulation.
   Increases the number of red blood cells and amount of hemoglobin in the blood.

4. Increases the ability to use energy sources.

   Use of energy sources is increased.
   Replenishes energy stores at a faster rate (recovery).
   Increases tolerance to high levels of lactic acid (fatigue).

5. Increases muscle strength and tone.

   Reduces injuries with added alertness and strength.
   Increases performance.
   Prolongs the number of years of athletic performance.

GENERAL COMMENTS ON CONDITIONING

Exercise within your tolerance. Have patience and do not rush your training program. It is important to work up to strenuous exercise. Avoid straining and pushing yourself to the extent that you become over fatigued.

1. Overexertion is dangerous to your health and defeats the conditioning program. Instead of feeling fit and vivacious, you will feel chronically tired and listless.
2. Symptoms of overexertion are chest pains, severe breathlessness, dizziness, loss of muscle control and nausea. If you experience any of these symptoms stop exercising.

Warm-Up. Starting a strenuous physical activity, such as basketball, without proper warm-up is detrimental to athletic performance. The warm-up period for basketball should be composed mainly of flexing and stretching exercises. It should be of sufficient duration (approximately ten minutes) and intensity to adequately prepare oneself for the physical demands of the game or work-out.

Try not to expend yourself during the warm-up periods. The purpose of a warm-up is to prepare for muscular activity, and is not an exhausting activity to bring on fatigue.

PHYSIOLOGICAL BENEFITS OF WARM-UP

BASIC STRETCHING:

In performing the various stretching exercise, it is important to warm-up the entire body. Surface or local warming-up of specific limbs will result in earlier fatigue and will also lessen work output. Do not hold your breath or force muscles beyond their capabilities. Stretch -- do not bounce. Flexibility will increase with time.

Cooling Down. Use five (5) minutes of walking or a slow jog to ease the transition between running and resting. A sudden stop can cause dizziness, fainting, cramps, or even more serious consequences. Taper off gradually, and avoid going into a hot room or shower immediately after exercise. One of the worst things you can do is to go into a sauna or steam room. Wait until you have stopped sweating before showering.

HEART RATE RECOVERY

RESPIRATION RATE RECOVERY: If you are still short of breath after ten minutes, exercise is too strenuous. Normal respiration rate is 12 to 16 times per minute.

Exercise Regulary. After absence be patient and do not try to catch up over night. Stay within your tolerance.

© 2005 Ernie Woods, HoopTactics