1. Chapter 4: Conditioning Techniques © 2011 McGraw-Hill Higher Education. All rights reserved.

2. Reduce Injury Prepare the Athlete for Activity Injury Rehabilitation © 2011 McGraw-Hill Higher Education. All rights reserved.

3. Athletic Trainers and Strength and Conditioning Coaches Cooperative relationship that serves to condition athletes in an effort to minimize injury and maximize performance Knowledge of flexibility, strength, and cardiorespiratory endurance is necessary Many strength coaches are certified through the National Strength and Conditioning Association © 2011 McGraw-Hill Higher Education. All rights reserved.

4. Athletic trainer may be called upon to review programs/make suggestions –Take into consideration components of particular sport and injury prevention Rehabilitation of injuries is the responsibility of the athletic trainer Different settings (professional, college, high school) will require differing levels of supervision by the athletic trainer © 2011 McGraw-Hill Higher Education. All rights reserved.

6. Principles of Conditioning and Training Safety Warm-up/Cool-down Motivation Overload and SAID principle Consistency/routine Progression Intensity Specificity Individuality Relaxation/Minimize Stress Safety © 2011 McGraw-Hill Higher Education. All rights reserved.

7. Warm-up Precaution against unnecessary musculoskeletal injury and soreness May enhance certain aspects of performance Prepares body physiologically for physical work Stimulates cardiorespiratory system, enhancing circulation and blood flow to muscles Increases metabolic processes, core temperature, and muscle elasticity © 2011 McGraw-Hill Higher Education. All rights reserved.

8. Warm up should begin with 2-3 minutes of light jogging to increase core temperatures –Increases in core temperature have shown to be effective in reducing injury –Breaking a light sweat is an indication of this temperature increase No evidence to suggest the effectiveness of stretching on injury reduction –Empirically, many people still include stretching –No evidence to indicate that it is harmful © 2011 McGraw-Hill Higher Education. All rights reserved.

9. Dynamic Stretching –Use of continuous motion to prepare body for activity Hopping, skipping, jogging, bounding, foot work –Enhances coordination and motor ability, stimulates the nervous system –Prepares muscles and joints in a more activity specific manner –Requires focus and concentration –Should include activities for all of the major muscle groups –May last from 5-20 minutes –Activity should begin immediately following warm-up © 2011 McGraw-Hill Higher Education. All rights reserved.

10. Cool-down Essential component of workout Bring body back to resting state 5-10 minutes in duration Often ignored Decreased muscle soreness following training if time used to stretch after workout © 2011 McGraw-Hill Higher Education. All rights reserved.

11. Cardiorespiratory Endurance Perform whole body activities for extended period of time Performance vs. fatigue vs. injury System’s four components –Heart –Lungs –Blood vessels –Blood Improvements in endurance are the results of improvements in these 4 components © 2011 McGraw-Hill Higher Education. All rights reserved.

12. Aerobic capacity = VO 2 max Increases in intensity require higher levels of oxygen consumption Inherit certain range of maximum aerobic capacity More active = higher capacity Average value = 45-60 ml O 2 /min/kg Three factors impact capacity –External respiration –Ventilatory process –Gas transportation (most limiting factor) © 2011 McGraw-Hill Higher Education. All rights reserved.

13. Figure 4-1 © 2011 McGraw-Hill Higher Education. All rights reserved.

14. Effects on the Heart Main pumping mechanism Increase exercise = increased oxygen requirement=increase heart pumping Heart must gradually adapt to imposed demands but will reach steady state after 2-3 minutes of training Heart able to adapt through increases in heart rate and stroke volume which will enhance overall cardiac output © 2011 McGraw-Hill Higher Education. All rights reserved.

15. Figure 4-2 © 2011 McGraw-Hill Higher Education. All rights reserved.

16. A training effect results with regard to cardiac output. Over the course of training, at a given intensity, stroke volume increases while heart rate is reduced Cardiac functioning becomes more efficient (hypertrophy of heart occurs) Cardiac Output = Increased Stroke Volume x Decreased Heart Rate © 2011 McGraw-Hill Higher Education. All rights reserved.

17. Figure 4-3 © 2011 McGraw-Hill Higher Education. All rights reserved.

18. Figure 4-4 and 4-5 © 2011 McGraw-Hill Higher Education. All rights reserved.

19. Cardiorespiratory endurance has a critical role in an individual’s ability to resist fatigue When comparing two people working at the same intensity, the individual with a higher VO 2 max will be working at a lower % of maximum aerobic capacity –Higher VO 2 max = ability to sustain activity at a given intensity longer Effects on Work Ability © 2011 McGraw-Hill Higher Education. All rights reserved.

20. Figure 4-6 © 2011 McGraw-Hill Higher Education. All rights reserved.

21. Energy Systems Various sports entail different energy demands Long distance running and swimming vs. sprinting and jumping ATP: Immediate Energy Source –ATP produced from glucose breakdown –Glucose from blood or glycogen (muscle or liver) broken down to glucose and converted to ATP –Fat becomes utilized when glycogen stores are depleted © 2011 McGraw-Hill Higher Education. All rights reserved.

22. Aerobic versus Anaerobic Metabolism –Initially, for short burst of activity, ATP can be metabolized quickly to meet needs After a very short period of time those stores are depleted –Initial ATP production from glucose occurs in muscle (without oxygen = anaerobic) Lactic acid is also produced Referred to as anaerobic metabolism –Transition to glucose and fat oxidation (requiring oxygen = aerobic) to continue activity Aerobic metabolism Able to process lactate fully resulting in additional ATP production © 2011 McGraw-Hill Higher Education. All rights reserved.

23. –Generally both systems occur to a degree simultaneously –Type of ATP production relative to intensity Short burst (high intensity) = anaerobic Long duration (sustained intensity) = aerobic © 2011 McGraw-Hill Higher Education. All rights reserved.

24. Training Techniques for Improving Cardiorespiratory Endurance Level of improvement will be determined by initial levels Continuous –Frequency (at least 3 times/week) –Intensity Must elevate heart rate to 70% of maximum Most critical factor –Type of activity- must be aerobic in nature –Time (at least 20 minutes) © 2011 McGraw-Hill Higher Education. All rights reserved.

25. Figure 4-7 © 2011 McGraw-Hill Higher Education. All rights reserved.

26. Target Heart Rate –Determine maximum heart rate Involves exercising at max levels and monitoring HR using an electrocardiogram Approximations can also be used as well 220-age = HRmax Heart Rate Reserve (HRR) –Difference between resting HRrest and HRmax Potential of heart rate training intensities © 2011 McGraw-Hill Higher Education. All rights reserved.

27. –Karvonen Equation Used to calculate exercise heart rate at a given percentage of training intensity Requires resting HR and HRmax Exercise HR = % of target intensity(HRmax – HRrest) + HRrest These values are always predictions when using estimate HR values (max and rest) © 2011 McGraw-Hill Higher Education. All rights reserved.

28. Interval 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

29. Speed Play –Cross-country running that originated in Sweden Originally referred to as Fartlek –Similar to interval training in the fact that 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

30. Equipment for Improving Endurance –Cost can vary from $2- $60,000 –Jump rope to treadmill and computers Figure 4-7 A & G © 2011 McGraw-Hill Higher Education. All rights reserved.

31. Importance of Muscular Strength, Endurance and Power © 2011 McGraw-Hill Higher Education. All rights reserved.

32. Muscle Strength, Power, and Endurance Strength: ability to generate force against resistance Power: is the relationship between strength and time Muscular endurance: repetitive muscular contractions (increase strength = increase endurance © 2011 McGraw-Hill Higher Education. All rights reserved.

33. Muscle Contractions Isometric contraction –No length change occurs during contraction –Pro: quick, effective, cheap, good for rehab –Con: only works at one point in ROM Isotonic 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

34. Physiological and Biomechanical Factors that Determine Levels of Muscular Strength Hypertrophy vs. Atrophy Size of muscle: function of diameter and number of fibers Neuromuscular efficiency Biomechanical factors Overtraining (psychologically, physiologically) Reversibility © 2011 McGraw-Hill Higher Education. All rights reserved.

35. Explanation for Muscle Hypertrophy Three theories of muscle hypertrophy: –Increase in number of fibers –Infusion of blood - transient hypertrophy –Increase in protein myofilament number and size PROVEN © 2011 McGraw-Hill Higher Education. All rights reserved.

36. Improved Neuromuscular Efficiency –Early gains minus hypertrophy –Enhanced efficiency due to enhanced neural function Other Physiological Adaptations to Resistance Training –Increased non-contractile tissue strength, bone mineral content, aerobic/anaerobic enzymes, enhanced oxygen uptake © 2011 McGraw-Hill Higher Education. All rights reserved.

37. Biomechanical Factors –Bones, muscles, and tendons create a series of levers and pulleys that generate force against external objects –Particular attachments of muscles to bones will determine how much force the muscle is capable of generating Figure 4-8 A & B Figure 4-9 © 2011 McGraw-Hill Higher Education. All rights reserved.

38. Overtraining –Can result in psychological and physiological breakdown resulting in injury, fatigue and illness –Training appropriately, eating right, and getting appropriate amounts of rest are critical for prevention Reversibility –Gains in muscular strength resulting from resistance training can be reversed –Declines in training or stopping all together will result in rapid decreases in strength © 2011 McGraw-Hill Higher Education. All rights reserved.

39. Fast Twitch vs. Slow Twitch Fibers within a particular motor unit display distinct metabolic and contractile capability Slow twitch (Type I, slow oxidative): –Fatigue resistant –Time necessary to produce force is greater –Long duration, aerobic type activities –Generally major constituent of postural muscles © 2011 McGraw-Hill Higher Education. All rights reserved.

40. Fast twitch (Type II, fast oxidative glycolytic) –Fatigue –Anaerobic in nature –High force in short amount of time –Produce powerful movements –Types IIa = Moderately fatigue resistant IIx & IId = Fast glycolytic, short anaerobic burst, less mitochondrial density as compared to IIa IIb = True fast-twitch; very low mitochondrial density © 2011 McGraw-Hill Higher Education. All rights reserved.

41. Individual make-up –Muscles contain both types of fibers –Fiber type ratios vary between muscles Impacts muscle function Postural vs. powerful movement –Genetically determined –Varies between people –May impact an individual’s abilities for a given sport Metabolic capabilities can change in response to training © 2011 McGraw-Hill Higher Education. All rights reserved.

42. Techniques of Resistance Training Progressive resistance exercise Overload principle must be applied Must work muscle at increasingly higher intensities to enhance strength over time If intensity of training does not increase, but training continues, muscle strength will be sustained © 2011 McGraw-Hill Higher Education. All rights reserved.

43. Overload Principle Activity must be increased and upgraded constantly in order to gain a higher response from the body Work at or near maximum capacity Applicable to conditioning and training © 2011 McGraw-Hill Higher Education. All rights reserved.

44. Functional Training Uses integrated exercises designed to improve functional movement patterns –Training for strength and neuromuscular control Driven by the kinetic chain concept Training in 3 planes of motion –Involves integration of proprioceptive feedback to perform tri-planar movement tasks Avoids isolated single plane training Designed to enhance neuromuscular efficiency Figure 4-10 © 2011 McGraw-Hill Higher Education. All rights reserved.

45. If any link in kinetic chain is not working efficiently compensations may occur –Leads to injury, predictable injury patterns, decreased performance Designed to enhance functional movement patterns Works on core strength and dynamic flexibility Training variables –Plane of motion, body position, base of support, balance modality, external resistance © 2011 McGraw-Hill Higher Education. All rights reserved.

46. Core Stabilization Training The core is the lumbo-pelvic-hip complex –Center of gravity is located there Core training works to improve –Dynamic postural control –Muscular balance –Functional strength –Neuromuscular efficiency Body must be adequately stabilized –Allows muscles (prime movers) to generate strong, powerful, movements © 2011 McGraw-Hill Higher Education. All rights reserved.

47. A weak core can lead to inefficient movements and potentially injury Figure 4-11 © 2011 McGraw-Hill Higher Education. All rights reserved.

48. Contraction where muscle length remains unchanged Muscle contraction that lasts 10 seconds and should be perform 5-10 times/daily Pro: quick, effective, cheap, good for rehabilitation Con: only works at one point in ROM, produces spiking of blood pressure due to Valsalva maneuver –Continue breathing to minimize increase in pressure Isometric Exercise © 2011 McGraw-Hill Higher Education. All rights reserved.

49. –Shortening/lengthening –Concentric vs. Eccentric –Various types of equipment can be utilized (Free weights, machine weight) –Spotter is necessary for free weight training to prevent injury, motivate partner and instruct on technique Progressive Resistance Exercise Figure 4-13 A & B © 2011 McGraw-Hill Higher Education. All rights reserved.

50. Concentric and eccentric training should be incorporated for greatest strength improvement Concentric phase of lift should last 1-2 seconds, eccentric phase 2-4 seconds Variations exist between free and machine weight lifting –Motion restrictions, levels of muscular control required, amount of weight that can be lifted Isotonic Strength Training © 2011 McGraw-Hill Higher Education. All rights reserved.

51. Progressive Resistance Exercise Techniques –Repetitions –Repetition maximum –One repetition maximum –Set –Intensity –Recovery period –Frequency Figure 4-13 E, F, J © 2011 McGraw-Hill Higher Education. All rights reserved.

52. When training, should be able to perform 3 sets of 6-8 repetitions Increases should occur in increments of 10% 1 RM can be utilized measure maximum amount of weight that can be lifted - must be very careful Training of a particular muscle group should occur 3-4 times per week (not on successive days) © 2011 McGraw-Hill Higher Education. All rights reserved.

53. Muscular Endurance vs. Strength Training for endurance enhances strength and vice versa Training for strength should involve lower repetitions at heavier weight Training for endurance requires lower weight at 12-15 repetitions Persons that possess greater strength also tend to exhibit greater muscular endurance © 2011 McGraw-Hill Higher Education. All rights reserved.

54. Isokinetic Training Muscle contraction at a constant velocity Maximal and constant resistance throughout the full range of motion Maximal effort = Maximal strength gains Disadvantages –Cost –Need for maximal effort/motivation Rehabilitation © 2011 McGraw-Hill Higher Education. All rights reserved.

55. Figure 4-15 © 2011 McGraw-Hill Higher Education. All rights reserved.

56. Circuit Training Combination of exercise stations 8 - 12 stations, 3 times through Design for different training goals –Flexibility –Calisthenics –Aerobic exercise Utilized in the majority of fitness centers in both corporate and health club settings May be beneficial both in terms of strength & endurance © 2011 McGraw-Hill Higher Education. All rights reserved.

57. Calisthenic Strengthening Exercises Free exercise Isotonic training Gravity’s involvement determines level of intensity Full range of motion, may incorporate holding phase Pull-ups, push-ups, back extensions, leg extensions © 2011 McGraw-Hill Higher Education. All rights reserved.

58. Plyometric Exercise Rapid stretch, eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement Stretch-shortening cycle –Underlying mechanism for plyometrics –Muscle takes advantage of potential energy, resulting in increased power production Rate of stretch vs. magnitude © 2011 McGraw-Hill Higher Education. All rights reserved.

59. Jumps, bounds, medicine ball throws Very technical training –Skills must be learned with appropriate technique Allows for functional strengthening of muscles, tendons and ligaments Advantage –Helps in development of eccentric control of dynamic movements Figure 4-16 D, I, J © 2011 McGraw-Hill Higher Education. All rights reserved.

60. Training for the Female Critical for females Significant hypertrophy is related to testosterone present within body Remarkable gains are experienced initially due to enhanced nervous system and muscle interaction (efficiency-not muscle bulk) Following initial gains, plateau occurs, with females © 2011 McGraw-Hill Higher Education. All rights reserved.

61. Males tend to continue to increase strength with training Critical difference is the ratio of strength to body fat –Females have reduced strength to body weight ratio due to higher percentage of body fat –Ratio can be enhanced through weight training and decrease in body fat percentage/increased lean weight © 2011 McGraw-Hill Higher Education. All rights reserved.

62. Strength Training in Prepubescent and Adolescents If properly supervised younger individuals can improve strength, power, endurance, balance and proprioception Develop a positive body image Results in improved sports performance while preventing injuries © 2011 McGraw-Hill Higher Education. All rights reserved.

63. Strength gains can occur without significant muscle hypertrophy Close supervision and instruction is critical Progression = based on physical maturity Calisthenic exercises and body weight as resistance can be utilized in a functional strengthening program © 2011 McGraw-Hill Higher Education. All rights reserved.

64. Flexibility vs. Strength Co-exist Believed that individuals that are “muscle bound” = zero flexibility? Strength training will provide individual with ability to develop dynamic flexibility through full range of motion Develop more powerful and coordinated movements © 2011 McGraw-Hill Higher Education. All rights reserved.

65. Improving and Maintaining Flexibility Ability to move a joint(s) smoothly through a full range of motion (ROM) Good flexibility is essential for successful physical performance Normal ROM has been recognized as acceptable for normal daily function © 2011 McGraw-Hill Higher Education. All rights reserved.

66. Results of stretching and flexibility research –Conflicting evidence regarding the impact on performance capabilities –Uncoordinated/awkward movements may result if ROM is limited –Recommended by athletic trainers to prevent injury, however, cause and effect relationship has not been identified Figure 4-17 © 2011 McGraw-Hill Higher Education. All rights reserved.

67. Factors That Limit Flexibility Bony structures Tissue approximation Excessive fat Muscle and tendon lengths Connective tissue Scarring and contractures Skin Neural tissue tightness © 2011 McGraw-Hill Higher Education. All rights reserved.

68. Agonist vs. Antagonist Muscles Joints are capable of multiple movements Agonist –Muscle producing movement –Quadriceps contract to produce knee extension Antagonist –Muscle undergoing stretch during movement –Hamstrings will stretch during knee extension Agonist and antagonist work together to produce smooth coordinated movements © 2011 McGraw-Hill Higher Education. All rights reserved.

69. Range of Motion (ROM) Active range of motion –Dynamic flexibility –Ability to move a joint with little resistance Passive range of motion –Static flexibility –Motion of joint to end points without muscle contraction © 2011 McGraw-Hill Higher Education. All rights reserved.

70. Range of Motion Must be able to move through unrestricted range Must have elasticity for additional stretch encountered during activity © 2011 McGraw-Hill Higher Education. All rights reserved.

71. Mechanisms for Improving Flexibility Improvements in ROM may not all be attributed to the stretch reflex Some studies indicate that it is the result of one’s ability to tolerate the stretch Others indicate that the viscoelastic properties of the tissues are another possible mechanism © 2011 McGraw-Hill Higher Education. All rights reserved.

72. Neurophysiological Basis of Stretching Stretch Reflex –Muscle is placed on stretch –Muscle spindles & Golgi tendon organs (GTO) fire relaying information to spinal cord –Spinal cord relays message to golgi tendon and increases tension –After 6 seconds GTO relays signal for muscle tension to decrease Results in reflex relaxation of antagonist Prevents injury - protective mechanism © 2011 McGraw-Hill Higher Education. All rights reserved.

73. Figure 4-19 © 2011 McGraw-Hill Higher Education. All rights reserved.

74. With static stretching golgi tendons are able to override impulses from muscle spindle following initial reflex resistance Allows muscle to remain stretched without injury Using PNF = benefit greatly from these principles –With slow-reversal hold technique, maximal contraction of muscle stimulates GTO reflex relaxation before stretch applied –Relaxation of antagonist during contraction = autogenic inhibition © 2011 McGraw-Hill Higher Education. All rights reserved.

75. During relaxation phase, antagonist is placed under stretch but assisted by agonist contraction to pull further Contraction elicits additional relaxation of antagonist (protect against injury) Referred to as reciprocal inhibition © 2011 McGraw-Hill Higher Education. All rights reserved.

76. Figure 4-20 © 2011 McGraw-Hill Higher Education. All rights reserved.

77. The Effects of Stretching on the Physical and Mechanical Properties of Muscle Lengthening occurs in tissue dictated by neural input Non-contractile collagen and elastin –Collagen resists forces and deformation –Elastin assists in recovery from deformation Muscles also have actin and myosin in addition to collagen and elastin © 2011 McGraw-Hill Higher Education. All rights reserved.

78. Contributions of non-contractile and contractile elements in resisting deformation is dependent on: –Degree of stretch or deformation –Velocity of deformation Non-contractile elements control length Contractile elements modify velocity of deformation Lengthening of muscle –Allows for viscoelastic and plastic changes in collagen and elastin © 2011 McGraw-Hill Higher Education. All rights reserved.

79. –Viscoelastic changes that allow for slow deformation, with imperfect recovery, are not permanent –Plastic changes result in residual or permanent changes due to long periods of stretching Greater velocity of deformation = greater chance for exceeding tissue’s capability to undergo viscoelastic and plastic changes © 2011 McGraw-Hill Higher Education. All rights reserved.

80. Stretching Techniques Ballistic –Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle –Possible soreness due to repeated eccentric contractions of antagonist Dynamic Stretching –May more closely mimic muscle activity during sport/activity –Considered functional and often suggested for athletes prior to activity © 2011 McGraw-Hill Higher Education. All rights reserved.

81. Static stretching –Passively stretching –6-8 second hold –Go to point of pain and back off and hold for 30 seconds (3 to 4 times) –Controlled, less chance of injury –Not dynamic –Does not require a partner Figure 4-21 B © 2011 McGraw-Hill Higher Education. All rights reserved.

82. Proprioceptive Neuromuscular Facilitation Techniques –Initially used by physical therapists for neuromuscular paralysis –Slow-reversal-hold-relax –Contract-relax –Hold-relax –Best technique to improve flexibility –Autogenic inhibition (push = tension) –Reciprocal inhibition (pull = relax) –All techniques involve 10 sec contract and relax Figure 4-21 C © 2011 McGraw-Hill Higher Education. All rights reserved.

83. Stretching Neural Structures –Must differentiate between musculotendinous tightness and neural tension Stretching Fascia –Fascia can limit motion (pain, injury, inflammation) –Can be performed manually or using foam roller Figure 4-21 D & E © 2011 McGraw-Hill Higher Education. All rights reserved.

84. The Pilates Method Conditioning program that improves muscle control, flexibility, coordination, strength and tone Enhances body awareness, improves body alignment and breathing, increases movement efficiency Designed to stretch and strengthen muscles through a sequence of carefully performed movements © 2011 McGraw-Hill Higher Education. All rights reserved.

85. Figure 4-22 & 23 © 2011 McGraw-Hill Higher Education. All rights reserved.

86. Utilizes specific breathing pattern for each exercise Goal –Develop a healthy self image through posture, coordination and flexibility Generally begins with one-on-one session in order to assess client’s physical condition Classes in a studio are also available –Very popular in health clubs and gyms © 2011 McGraw-Hill Higher Education. All rights reserved.

87. Yoga Based on philosophy that illness is related to poor mental attitude, posture and diet Reduce stress through mental and physical approaches Used to unite mind and body Involves various postures and breathing exercises –Designed to increase mobility and flexibility © 2011 McGraw-Hill Higher Education. All rights reserved.

88. Measuring Range of Motion Various devices have been designed to accommodate joint sizes and complexities of movement Goniometer most widely used device –Protractor (degrees) that utilizes alignment of two arms parallel to longitudinal axis of two segments involved in motion Relatively accurate tool for measurement © 2011 McGraw-Hill Higher Education. All rights reserved.

89. Inclinometers more precise and highly reliable - Often used in research - Very affordable - Can be used on a variety of joints Figure 4-25 © 2011 McGraw-Hill Higher Education. All rights reserved.

90. Provides coaching and athletic training personnel with information relative to fitness and preparedness –Baseline information Pre-testing and post-testing format should be utilized Can assess all facets of training and conditioning with established tests and protocols Fitness Assessments © 2011 McGraw-Hill Higher Education. All rights reserved.

91. Periodization in Training and Conditioning Traditional seasons no longer exist for serious athletes Periodization –Achieve peak performance –Decrease injuries and overtraining –Program that spans various seasons –Modify program relative to athlete’s needs © 2011 McGraw-Hill Higher Education. All rights reserved.

92. Macrocycle Complete training cycle Seasonal approach based on preseason, in-season, and off-season Changes in intensity, volume, specificity of training occur in order to achieve peak levels of fitness for competition Broken into mesocycles (lasting weeks or months) © 2011 McGraw-Hill Higher Education. All rights reserved.

93. Mesocycles Transition period: –Follows last competition (early off-season) –Unstructured (escape rigors of training) Preparatory period: –Off-season –Hypertrophy/endurance phase (Low intensity with high volume) Allows for development of endurance base Lasts several weeks to 2 months –Strength Phase –Power Phase High intensity/ pre-season © 2011 McGraw-Hill Higher Education. All rights reserved.

94. Preparatory period (continued) –Strength Phase Intensity and volume increase to moderate levels –Power Phase (High intensity/ pre-season) Volume is decreased to allow adequate recovery Competition period: –May last a < week or several months for seasonal sports –High intensity, low volume, skill training sessions –May incorporate microcycles (1-7 days) Designed to ensure peak on days of competition © 2011 McGraw-Hill Higher Education. All rights reserved.

95. Cross Training Training for a sport with substitutions of alternative activities (carryover value) Useful in transition and preparatory periods Can add variety to training regimen Should be discontinued prior to preseason as it is not sport-specific © 2011 McGraw-Hill Higher Education. All rights reserved.