1 Chapter 4 Training and Conditioning Techniques

2 Injury Prevention One of the primary responsibilities of the AT –Lack of physical fitness is one of the primary causes of athletic injuries

3 AT’s and Strength Coaches Strength coach will design and implement the conditioning program AT designs and implements rehab programs –Must communicate about any modifications for injured athletes

4 AT’s Role if there is a Strength Coach Review the program Identify potential sources of injury

5 AT’s Role if there is no Strength Coach Ensure the athletes are fit Teaching proper lifting techniques Usually done in conjunction with sport coaches

6 10 Principles of Conditioning 1. Safety –Proper technique, Listen to your body 2. Warm-up/Cool-down –We will address these in a minute 3. Motivation –Vary the program and utilize periodization

7 Principles of Conditioning 4. Overload Principle –Apply a load greater than what the athlete is used to in order to get results 5. Consistency - If you don’t use it, you lose it! 6. Progression - Gradual and within the athlete’s ability to adapt 7. Intensity –Quality is more important than quantity

8 10 Principles of Conditioning 8. Specificity –Must address specific components –SAID Principle—Specific Adaptation to Imposed Demands 9. Individuality –Alter or adjust the workout to fit each athlete’s needs 10. Minimal stress –Realize the athlete’s have a life outside of their sport

9 Warm-Up Purpose: –To prepare the body for the upcoming work ↑ blood flow and muscle temperature Benefits*: –Reduces injuries –Decreases muscle soreness –Can improve performance

10 Warm-Up Two Types of Warm-up –General consists of 2-3 minutes of whole body exercise that use large muscle groups, followed by sports specific stretching –Specific consists of sports specific skills Total length of time minutes Effects last about 45 minutes

11 Cool-down Purpose –Allows the heart rate and blood pressure to return to normal Should last about 5-10 minutes Benefits –Prevents pooling of blood in the extremities –↓ muscle soreness Most effective time to stretch is after the cool-down

12 Cardiorespiratory Endurance Ability to perform whole body activities for extended period of time Prevents fatigue which predisposed the athlete to injury System’s four components –Heart, Lungs, Blood vessels and Blood

Energy Systems ATP comes from the breakdown of the foods we eat –Fuels the muscles Excess glucose is stored in the muscles and the liver as glycogen Glycogen can be broken down to form more glucose 13

Energy Systems Fat can be used for energy if exercise is sustained for an extended period of time When all ATP sources are depleted, it must be regenerated in order for activity to continue 14

Aerobic Activity Continuous, long-duration, sustained activities Less intense With sufficient oxygen to generate ATP 15

Anaerobic Activity Explosive, short-duration, burst-type activities More intense Without oxygen so ATP stores are used up in a few seconds Glycogen is broken down to supply glucose and lactic acid is formed 16

17 Training for Cardiorespiratory Endurance Level of improvement is determined by initial levels of endurance Three primary methods of training: –Continuous Training –Interval Training –Speed Play

18 Continuous Training Frequency –at least 3 times/week to maintain –5-6 times/week to lose weight Intensity –must elevate heart rate to 70% of maximum –High intensity activity can be done with intervals of lower intensity exercise Mode (type of exercise) –must be aerobic in nature Duration –at least 20 minutes to maintain –45-60 minutes to burn fat

19 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 –Beneficial for anaerobic sports require short burst which can be mimicked through interval training

20 Speed Play Similar to interval training –Difference = pace and speed aren’t specified Need varied terrain Must elevate heart rate to minimal levels to be effective Popular form of training in off-season

21 Equipment for Cardiorespiratory Endurance Price varies significantly Refer to Focus Box 4-2 for other pieces of equipment

22 Strength, Power and Endurance Muscular strength: ability to generate a maximal force against resistance one time Power: is the relationship between strength and time Muscular endurance: ability to perform repetitive muscular contractions against some resistance Increase strength = increase endurance

23 Factors that Determine Strength Strength is proportional to the cross- sectional diameter of the muscle fibers Hypertrophy –enlargement of a muscle due to an increase in the size of the cells in response to training Atrophy –decrease in size of a muscle due to inactivity

24 Factors that Determine Strength Muscle size –Determined by the number and diameter of muscle fibers; genetic Explanation for muscle hypertrophy –the number and size of the myofilaments increases  increase muscle fiber size  increased muscle size Improved neuromuscular efficiency

25 Factors that Determine Strength Other enhancements due to training –↑ strength of tendons and ligaments, ↑ bone mineral content, enhanced oxygen uptake, ↑ in aerobic/anaerobic enzymes Biomechanical factors (ex. Limited ROM) Overtraining (psychological and physiological) Reversibility—if you don’t use it, you lose it

26 Types of Muscle Fibers Fibers within a particular motor unit are either fast twitch or slow twitch Slow twitch (Type I): –Good blood supply, therefore more O2 (red) –Fatigue resistant –Time necessary to produce force is greater –Long duration, aerobic type activities –Generally found in postural muscles

27 Types of Muscle Fibers Fast twitch (Type II) –Produce quick, forceful contractions –Fatigue quickly –Best for short-term, high intensity activities (anaerobic) –Type II a fibers are more like slow twitch –Type II b are the true fast twitch (white) –Type II x are the fastest muscle type

28 Types of Muscle Fibers Individual make-up –Muscles contain both types of fibers –Function of the muscle impacts ratios –Genetically determined Training can change the muscle fiber type

29 3 Types of Muscle Contractions Isometric contraction –No length change occurs during contraction 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

30 Techniques of Resistance Training Functional Strength Training Core Stability Training Isometric Exercise Progressive Resistance Exercise (PRE) Isokinetic Exercise Circuit Training Calisthenics Plyometric Exercise NOTE: all use the Overload Principle!

Functional Strength Training Sports specific –Movement occurs in all three planes Refer to Figure 4-10 Kinetic chain is important –Body functions as an integrated unit Compensation 31

Core Stability Training Core = muscles of the lumbar spine, abdomen, hips and pelvis Essential in order to produce efficient movements of the extremities –Prevents injuries Refer to Figure

33 Isometric Exercise Contract the muscle against an immovable resistance for 10 sec., then relax –Pro: quick, effective, cheap, good for rehab –Con: only works at one point in ROM, increases BP (Valsalva effect)

34 Progressive Resistance Exercise Most commonly used Fixed resistance, variable speed 2 phases –Concentric contraction=positive Muscle shortens –Eccentric contraction=negative Muscles lengthens

35 Benefits of Eccentric Contractions Generate a greater force, therefore strength gains are greater More resistant to fatigue Disadvantage = more muscle soreness

36 Free Wts. Vs. Machine Wts. Free weights (ie. Barbells, dumbbells) –Advantage—functional, strengthens multiple areas at once –Disadvantage—requires a spotter Machines (ie. Universal, Cybex, etc.) –Advantage—easier to change weight, don’t need a spotter –Disadvantage---limits ROM, spots for you so less functional

37 Training for Strength vs. Endurance Many different approaches to strength training, but in general… –Muscular Endurance Training High repetitions, lower weight –Muscular Strength Training Lower repetitions, heavier weight

38 Isokinetic Exercise Fixed speed, variable (accommodating) resistance throughout the full ROM Maximal effort = Maximal strength gains Disadvantages –Cost –Need for maximal effort/motivation Used primarily for rehabilitation

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40 Circuit Training Combination of exercise stations stations, 3 times through Designed based on training goals

41 Calisthenics (Free Exercise) Form of isotonic training –Gravity’s involvement determines level of intensity Full range of motion –May incorporate holding phase (isometric) Ex. pull-ups, push-ups, back extensions

42 Plyometric Exercise Rapid stretch of a muscle eccentrically followed by a rapid concentric contraction –Purpose is to create a forceful explosive movement in a short period of time Jumps, bounds, medicine ball throws Can cause injury

43 Special Concerns for Female Athletes Rapid initial strength gains and then a plateau after 3-4 weeks –Hypertrophy doesn’t continue w/o excess testosterone Critical difference is ratio of strength to body weight –lower due to higher body fat percentage –Same capacity to gain strength if you factor out the body fat difference

44 Special Concerns for Young Athletes Benefits –Improve sports performance while preventing injuries –Develop a positive body image –Strength gains without hypertrophy Especially with prepubescent athletes Begin with calisthenics using body weight

45 Relationship between Strength and Flexibility Strength training can enhance flexibility if done through the full ROM

46 Flexibility The ability to move a joint or series of joints throughout a full range of motion –Specific to a joint or series of joints Lack of flexibility results in injury

47 Factors that Limit Flexibility Bony structure—normal vs. abnormal Excessive fat Skin/scar tissue Muscles/tendons Connective tissue---ligaments, capsule (after injury or surgery) Neural tissue tightness—pain causes spasm which increases pain

48 Flexibility, continued Hyperflexibility = greater than the normal amount of movement in a joint –Can lead to injury as well

Agonist vs. Antagonist Agonist = muscle contracting to produce a movement Antagonist = muscle being stretched Need to have balance between the muscles 49

50 Active Range of Motion (AROM) Dynamic Flexibility Athlete performs the motion by actively contracting the muscle(s) Example –Bending the elbow=flexion

51 Passive ROM (PROM) Static Flexibility Athlete relaxes and the examiner performs the motion –Usually more because the muscle is relaxed Important for injury prevention and rehab

52 Neurophysiologic Basis of Stretching Based on the stretch reflex –Muscle spindle is placed on stretch –Sends information to spinal cord –Spinal cord relays message to golgi tendon organ (GTO) in the muscle increases tension –After 6 seconds the GTO relays signal for muscle tension to decrease –Prevents injury - protective mechanism

53 Stretching Techniques Goal is to increase the extensibility of the musculotendinous unit Ballistic Stretching Dynamic Stretching Static Stretching PNF Stretching

54 Ballistic Stretching Repetitive bouncing motions –Old way of stretching More likely to cause soreness and possibly injury

55 Dynamic Stretching Similar to ballistic, but is controlled More functional –Often the technique of choice for athletes

56 Static Stretching Place the muscle in a stretched position and hold for 30 sec. –Repeat 3-4 times Less likely to cause muscle soreness

57 Proprioceptive Neuromuscular Facilitation (PNF) Stretching Alternating contractions and stretching Slow-Reversal-Hold- Relax technique –Flex hip to point of tension –Athlete pushes against AT for 10 sec. –Relaxes and contracts quad while AT pushes into further flexion for10 sec. –Repeat at least 3 times

58 So, which technique is best? Still considerable debate Most sports activities are dynamic in nature –Unlikely trained athletes will get sore PNF shows results faster and which last for a longer period of time –Disadvantage is they require a partner and some practice to perform correctly

59 Measuring ROM Difficult to measure accurately Goniometer is most widely used tool Large protractor with degree measurements Used in rehabilitation

60 Periodization Traditional seasons no longer exist for serious athletes Helpful to break the program into cycles –Benefits of Periodization: Achieve peak performance Decrease injuries and overtraining –Takes into account : Different training needs for different seasons Modify program relative to athlete’s needs

61 Macrocycle Complete training cycle (usually a year) Seasonal approach based on preseason, in-season, and off-season Allows changes in training to occur throughout a cycle

62 Mesocycle Each macrocycle is broken into mesocycles –Lasts weeks or months Further divided into: –Transition period –Preparatory period –Competition period

63 Transition Period Follows last competition –Early “off-season” or “post-season” Unstructured –Allows the athlete to escape rigors of training –Time for physical and mental restoration

64 Preparatory Period “Off-season” and “Pre-season” 3 phases –Endurance phase ( ↓ intensity, ↑ volume) Allows for development of endurance base Lasts several weeks to 2 months –Strength Phase Intensity and volume increase to moderate levels –Power Phase ( ↑ intensity/ pre-season) Volume is decreased to allow adequate recovery

65 Competition Period May last a week or several months (seasonal sports) –High intensity, low volume, skill training sessions –May incorporate microcycles (1-7 days) Designed to ensure peak on days of competition

66 Cross Training Using an alternate activity with some carryover value to the sport Useful in transition and preparatory periods –↑ motivation Not for preseason or inseason