Fundamentals of Strength & Conditioning
- Scientific Foundation
- Exercise Science: Understanding of muscle physiology, neuromuscular adaptations, cardiorespiratory response, endocrine system, and bioenergetics
- Biomechanics: Understanding force, torque, levers, and joint mechanics and their roles in movement efficiency
- Motor Learning & Control: Understanding skill acquisition processes, feedback types, and practice variability
- Nutrition: Understanding how macronutrient timing, hydration, supplements (e.g., creatine, caffeine), and body composition management play a role in health and wellness
- Program Design
- Needs Analysis: Sport- and individual-specific analysis (movement, physiological, injury profile)
- Exercise Selection: Specific exercises based on available resources, individual preferences, effectiveness, and the individual needs analysis
- Training Variables: Frequency, intensity, volume, rest intervals, and progressive overloading designed around desired adaptations and recovery
- Modes of Training: How adaptations will occur, which includes resistance training, speed and agility, plyometrics, aerobic exercise, and flexibility/mobility.
- Testing & Evaluation
- Establish baselines and track progress using valid, reliable, and goal-relevant tests
- Common assessments: 1RM, vertical jump, sprint times, VO₂max, movement screening
- Practical Application & Safety
- Proper technique instruction
- Spotting and safety procedures
- Facility layout and emergency procedures
- Ethical and legal responsibilities
- Age and development stage considerations (e.g., youth vs. older adults)
- Coaching & Leadership
- Communication and motivation strategies
- Behavior change principles
- Professional development and ethical practice