Strength and conditioning are essential qualities of fitness for athletes and non-athletes alike. According to the "Performance Training Journal" of the National Strength and Conditioning Association or NSCA, the three main principles of strength and conditioning are specificity, overload and progressive overload. These principles imply that the activities that create and sustain strength and conditioning must be planned and continuously practiced.
Components of Fitness
According to sports coach Brian Mac, fitness is the "ability to meet the demands of a physical task." The nine components of fitness are strength, power, agility, balance, flexibility, local muscle endurance, cardiovascular endurance, strength endurance and coordination. Cardiovascular endurance is the most important element because it is the quality on which all the other properties are dependent.
Conditioning and Strength
Conditioning describes the extent to which the musculoskeletal system and all its supportive systems are capable of adaptive stress or overload. This means that when someone is able to lift a certain weight, or walk or run a certain distance without stress, then under controlled conditions, their bodies are physically able to be trained to progressively lift a greater weight or walk or run farther, without injury. Mac defines strength as "the extent to which muscles can exert force by contracting against resistance," such as holding a weight or pulling against a stretch band. Strength is built by progressively challenging muscles to lift, hold or restrain against increased weight or restraining forces in a step-wise, controlled and safe manner.
Everyday Application
The CDC asserts that strength and conditioning exercises are an essential component of every fitness program. The CDC also advises that strength and conditioning exercises should be done two or more days per week. Strength training is known to improve muscle mass and bone strength. Increased muscle mass helps with weight control because muscles burn more calories than fat both at rest and during exercise. Increased bone strength decreases the risk of osteoporosis and lowers the incidence of bone fractures in the elderly.
Conditioning Exercises
The five general categories of conditioning exercises are core stability exercises, total body conditioning exercises, upper body conditioning exercises, general and specific leg exercises, and exercises for lower leg strength and foot speed. Both athletes and non-athletes of all ages can benefit from core exercises. The plank is a static floor exercises and a core exercise that can be done at home. For the plank exercise, position your body in a straight line with your face toward the floor and your body supported several inches above the floor by your lower arms and the palms of your hands placed flat against the floor, and your legs straight and toes flexed against the floor. Additional strength and conditioning exercises that can be done at home are illustrated in the references given in the resource section of this article. Consult your doctor as to which strength and conditioning exercises are best for your age, activity level and health.
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