WHAT IS CONDITIONING?

Question 1

CONDITIONING ALWAYS COMES DOWN TO WHAT?

Answer 1

Energy management

Question 2

HOW IS EFFECTIVE ENERGY MANAGEMENT DEVELOPED?

Answer 2

By training the brain and the body to be prepared for the stress of the competition environment

Question 3

WHAT IS THE “CURRENCY” OF YOUR BODY

Answer 3

Energy, specifically, ATP

Question 4

The human body shuttles energy to different tissues or functions to meet the needs of what 3 broad categories?

Answer 4

1. Vital biological functions
2. Physical recovery & stress
3. Tissue recovery & adaptation

Question 5

Vital Biological Functions

3

Answer 5

1. Your resting metabolic rate (RMR) is essentially a measure of how much energy it takes to keep you alive every day.
2. This includes organs & tissues that require a constant supply of energy to function.
3. Your body distributes energy to attend these needs first and foremost.

Question 6

PHYSICAL ACTIVITY & MENTAL STRESS

Answer 6

1. Is hugely energy-intensive because muscles and the brain need ATP to fuel movement.
2. Mental stress causes energy to be mobilized (via the stress response) and then stored.
3. This process of mobilizing and storing energy is also energy-intensive, making it very inefficient.

Question 7

TISSUE RECOVERY & ADAPTATION

Answer 7

Remodeling tissues to become bigger, stronger, and more efficient requires a significant amount of energy

Question 8

Remodeling tissues to become bigger, stronger, and more efficient requires a significant amount of energy and can affect what 6 things?

Answer 8

1. Muscle fibers
2. tendons/ligaments
3. fascial tissue
4. Cardiac tissue
5. Vascular network
6. mitochondria

Question 9

Additive model of expenditure

Answer 9

Traditional research suggested the more physically active you are, the more calories you’ll burn.

Question 10

Metabolism (how much energy you can create) has its limits. Explain.

(2)

Answer 10

(1) Current research has actually found your body can’t just infinitely keep increasing how much energy your body can produce in a day.
(2) Just because you increase your body’s demand for energy it doesn’t mean your body can match that energy production in a linear manner.

Question 11

What occurs as a result of metabolism having its limits?

2

Answer 11

(1) The body will take energy away from other areas that are more pliable - such as recovery & adaptation.
(2) If your physical activity exceeds a certain threshold, your body won’t (or can’t) necessarily produce more energy, it will just divert it away from other processes like building bigger muscles, rebuilding immune system etc. which can lead to energy deficits in these areas.

Question 12

Stress (3)

Answer 12

(1) Caused by hormones released by the brain which travel to different parts of the body.
(2) These hormones are designed to regulate energy production.
(3) This process happens through the ANS

Question 13

What are the 2 branches of the ANS?

Answer 13

(1) Sympathetic branch

(2) Parasympathetic branch

Question 14

What do the 2 branches of the ANS do?

Answer 14

Regulate energy production and distribution

Question 15

Sympathetic System (3)

Answer 15

(1) Often called the “fight or flight” system
(2) increases energy and drives it into the muscles that need it most
(3) Includes mobilizing stored energy to carry our stress-related bodily functions

Question 16

Parasympathetic System (3)

Answer 16

(1) Often called the “rest & digest” system
(2) promotes energy storage and tissue remodeling/rebuilding
(3) drops heart rate & decreases blood pressure, which promotes these restorative processes

Question 17

Examples of Sympathetic System responses (7)

Answer 17

(1) Increases heart rate
(2) Raises blood pressure
(3) diverts blood flow to muscles
(4) drives sugars/fats into bloodstream
(5) Inhibits digestion
(6) Reduces appetite
(7) Dilates pupils

Question 18

Examples of Parasympathetic System Responses (7)

Answer 18

(1) Slows heart rate
(2) decreases blood pressure
(3) dilates blood vessels
(4) promotes energy storage
(5) Stimulates digestion
(6) Increases appetite
(7) Constricts pupils

Question 19

How do the Sympathetic & Parasympathetic Systems work together?

Answer 19

work together to either provide energy where it is needed or, to shift the body into a recovery state

Question 20

Why is it important to understand the training process?

2

Answer 20

(1) Because training dictates the type of performance our bodies become capable of
(2) The human body adapts in a specific way based on the type of training it is exposed to

Question 21

The process of training occurs in 4 stages:

Answer 21

(1) Homeostasis is interrupted
(2) Mechanical & metabolic sensors triggered
(3) Specific gene expression
(4) Structural & functional neuromuscular adaptations

Question 22

The 4 stages of training ultimately do what?

Answer 22

Cause our bodies to get bigger, stronger, faster, and more efficient

Question 23

Stage 1: The training session

2

Answer 23

(1) Homeostasis is the body’s drive to keep physiological functions within normal parameters (ie. temperature, blood PH, blood pressure, hydration, blood sugar)
2. When you train, your body has to produce a higher level of energy which means these physiological factors will change or be disrupted.

Question 24

Stage 2: The signal to adapt

2

Answer 24

(1) A variety of metabolic by-products and hormones provide a signaling mechanism when they bind to cells including:
- testosterone
- Hypoxia
- Cytokines
- ROS
- Catecholamines
- Amino acids

Question 25

What do the signals that get produced in the second stage of training depend on?

Answer 25

Depend entirely on the type of training you’re doing and the environment that you’re doing the training in

Question 26

Stage 3: Genetic pathways activated

2

Answer 26

(1) When the cellular sensors are sent in stage 2, it causes specific genetic pathways to get activated and these pathways cause an increase in protein synthesis in certain parts of the body.
(2) The types of stress or training that you’re doing lead to different pathways being activated which leads to upregulation of protein synthesis in different cells.

Question 27

Stage 4: Remodeling & adaptation

Answer 27

(1) Depending on the type of training you’re doing, which will cause different changes in homeostasis, along with the environment you’re doing them in, your body will adapt by building bigger, stronger, more durable tissues that are better suited to handle the environment.

Question 28

What are two other adaptations related to stage 4 of the process of training?

Answer 28

(1) Improved energy production & more efficient energy expenditure
(2) Motor skill development (more effective movement patterns)

Question 29

The four stages of adaptation (the training process) cause what?

Answer 29

A variety of tissues within the body to remodel and this leads to changes in fitness, movement, and performance.

Question 30

What else has a big impact on the changes that occur through the training process?

Answer 30

The stress of the environment

Question 31

What will dictate how our bodies adapt?

Answer 31

The varying degrees and differences of stress

Question 32

How do the effects of the environment carry over to conditioning? (2)

Answer 32

(1) A big part of performance is preparing athletes for the environment they are going to be competing in.
(2) The stress of the environment during competition changes things and it’s going to be different than the training environment.

Question 33

Performance is dictated by what 3 things?

Answer 33

(1) Power output - fitness & conditioning
(2) Level of technical skill - technical development
(3) Tactics & Strategy - tactical preparation

Question 34

What separates high-level athletes from lower-level ones?

Answer 34

Those at the higher level have obtained higher levels of proficiency in the 3 key performance indicators

• power output
• level of technical skill
• tactics and strategy

Question 35

POWER OUTPUT

Answer 35

(1) Result of many different factors that all relate back to energy production & expenditure
(2) The ability to maintain a high level of power output over time (competition) is a key driver and measure of conditioning

Question 36

is a key driver and measure of conditioning

Answer 36

The ability to maintain a high level of power output over time (competition)

Question 37

What does conditioning largely come down to?

Answer 37

Your body’s ability to create or produce energy and how it utilizes energy to create the movement needed for the specific demands of the exercise being performed

Question 38

Energy production: Your body’s ability to produce energy comes down to what 3 things?

Answer 38

(1) Energy systems development (aerobic & anaerobic)
(2) Muscular size 7 fiber type (bigger, stronger muscles need more energy and can produce more energy)
(3) Nutrition (How your body is fueled at the time of competition will dictate energy production)

Question 39

Energy expenditure comes down to what 3 things?

Answer 39

(1) Movement capacity
(2) Skill & technique
(3) Mental performance

Question 40

Energy expenditure

2

Answer 40

(1) The 3 factors will determine how well you’re able to turn the energy you’re capable of producing into performance.
(2) If any of the 3 factors (Movement capacity, skill & technique, Mental performance) is lacking, energy will not be utilized effectively, and performance will suffer.

Question 41

Conditioning vs. Fitness

2

Answer 41

(1) It is possible to have a high level of fitness, but poor level of conditioning.
(2) Fitness is the measure of the potential qualities that MAY lead to performance including:
- VO2 max
- Resting HR
- Heart rate variability
- Anaerobic threshold
- strength
- power
- joint mobility

Question 42

Conditioning (2)

Answer 42

(1) Is the physical & mental ability to utilize your fitness to meet the demands of the environment.
(2) It is the ability to take the measurable potential qualities of fitness, and turn them into performance.

Question 43

Well-conditioned athletes will be able to: (2)

Answer 43

(1) Execute their skills to the best of their ability throughout the competition
(2) In order to perform well, you have to have both fitness and conditioning

Question 44

What is the job of the conditioning coach?

Answer 44

To develop a high-level of fitness and prepare the athlete to perform within the competition environment

Question 45

How can the conditioning coach ensure he is developing a high-level of fitness and preparation for his client?

Answer 45

By learning how to develop the body (physical performance), the brain (mental performance), and prepare athletes for the stress of the competition environment.