Chapter 4 Notes: Training and Conditioning Techniques

Reduce Injury

Athletic Trainers and Strength and Conditioning Coaches

ÄAthletic trainer may be called upon to review programs/make suggestions

Periodization in Training and Conditioning

ÄPeriodization

Macrocycle

Mesocycles

ÄTransition period:

ÄPreparatory period:

ÄCompetition period:

Cross Training

Principles of Conditioning and Training

ÄWarm-up/Cool-down

ÄMotivation

ÄOverload and SAID principle

ÄConsistency/routine

ÄProgression

ÄIntensity

ÄSpecificity

ÄIndividuality

ÄRelaxation/Minimize Stress

ÄSafety

Warm-up

ÄPrecaution against unnecessary musculoskeletal injury and soreness

ÄMay enhance certain aspects of performance

ÄPrepares body physiologically for physical work

ÄStimulates cardiorespiratory system, enhancing circulation and blood flow to muscles

ÄIncreases metabolic processes, core temperature, and muscle elasticity

General

–Activities which bring a general warming to the body(break a sweat)

–Not related to sport

Specific

–Specific to sport

–Stretching, jogging, running, throwing, catching

Should last 10-15 minutes resulting in effects that will last 45 minutes

Cool-down

ÄEssential component of workout

ÄBring body back to resting state

Ä5-10 minutes in duration

ÄOften ignored

ÄDecreased muscle soreness following training if time used to stretch after workout

Improving and Maintaining Flexibility

ÄAbility to move a joint(s) smoothly through a full range of motion (ROM)

ÄDecreased ROM results in:

–Decreased performance capabilities

–Uncoordinated/awkward movements

–Predisposes athlete to injury

ÄGood flexibility is essential for successful physical performance

ÄRecommended by athletic trainers to prevent injury

Factors That Limit Flexibility

Range of Motion
(ROM)

Active range of motion = dynamic flexibility

Agonist vs. Antagonist Muscles

Stretching Techniques

Ballistic

Static stretching

Proprioceptive Neuromuscular Facilitation

Neurophysiological Basis of Stretching

Stretch Reflex

Flexibility vs. Strength

ÄGoniometer most widely used device

–Protractor (degrees) that utilizes alignment of two arms parallel to longitudinal axis of two segments involved in motion

ÄRelatively accurate tool for measurement

Flexibility, Muscular Strength, Endurance, and Power

Muscle Contractions

ÄIsometric contraction

–No length change occurs during contraction

–Pro: quick, effective, cheap, good for rehab

–Con: only works at one point in ROM

ÄIsotonic contraction

–Concentric- shortening of muscle with contraction in an effort to overcome more resistance

– Eccentric - lengthening of muscle with contraction because load is greater than force being produced

–Both are considered dynamic movements

Fast Twitch vs. Slow Twitch

ÄMotor units with distinct metabolic and contractile capability

Slow twitch (Type I):

Fast twitch (Type II)

Individual make-up

–Muscles contain both types of fibers

–Muscle functioning impacts ratios (postural vs. powerful movement)

–Genetically determined

Metabolic capabilities can change in response to training

Factors that Determine Levels of Muscular Strength

ÄHypertrophy vs. Atrophy

ÄSize of muscle: function of diameter and number of fibers

ÄNeuromuscular efficiency

ÄBiomechanical factors

ÄOvertraining (psychologically, physiologically)

ÄReversibility

Physiology of Strength Development

ÄThree theories of muscle hypertrophy:

–Increase in number of fibers

–Infusion of blood - transient hypertrophy

–Increase in protein myofilament number and size

ÄPROVEN

ÄOther enhancements due to training

–Increased noncontractile tissue strength, bone mineral content, aerobic/anaerobic enzymes, enhanced oxygen uptake

Techniques of Resistance Training

ÄProgressive resistance exercise

ÄOverload principle must be applied

ÄMust work muscle at increasingly higher intensities to enhance strength over time

ÄIf intensity of training does not increase, but training continues, muscle strength will be sustained

Overload Principle

ÄActivity must be increased and upgraded constantly in order to gain a higher response from the body

ÄWork at or near maximum capacity

ÄApplicable to conditioning and training

ÄIsometric Exercises

ÄProgressive Resistance Exercises (Isotonic training)

ÄConcentric and eccentric training should be incorporated for greatest strength improvement

ÄConcentric phase of lift should last 1-2 seconds, eccentric phase 2-4 seconds

ÄVariations exist between free and machine weight lifting

–Motion restrictions, levels of muscular control required, amount of weight that can be lifted

ÄTerminology associated with weight training

ÄWhen training should be able to perform 3 sets of 6-8 repetitions

ÄIncreases should occur in increments of 10%

Ä1 RM can be utilized measure maximum amount of weight that can be lifted - must be very careful

ÄTraining of a particular muscle group should occur 3-4 times per week (not on successive days)

Muscular Endurance vs. Strength

Isokinetic Training

Circuit Training

Calisthenic Strengthening Exercises

Plyometric Exercise

Training for the Female Athlete

Cardiorespiratory Endurance

ÄInterval training

–Intermittent activities involving periods of intense work and active recovery

–Must occur at 60-80% of maximal heart rate

–Allows for higher intensity training at short intervals over an extended period of time

–Most anaerobic sports require short burst which can be mimicked through interval training

ÄFartlek training

–Cross-country running that originated in Sweden

–Speed play

–Similar to interval training in the fact activity occurs over a specific period of time but pace and speed are not specified

–Consists of varied terrain which incorporates varying degrees of hills

–Dynamic form of training

–Must elevate heart rate to minimal levels to be effective

–Popular form of training in off-season