1. Training Techniques

2. Principles of Conditioning
Warm-Up
Stretching
Static
Ballistic
PNF
Motivation
Overload
Overload principle
SAID principle
Consistency
Progression
As your body adapts you increase the intensity
Intensity
Intensity over Quantity
Specificity
Individuality
Minimize Stress
Safety

3. Warming - Up Initial Warm Up Stretching Work Out
Increases circulation to muscles
Increases temperature
Increases elasticity
Reduces risk of injury
Stretching
Increases length of muscle fibers
Sport specific
Work Out
Progress into sport specific exercises

4. Stretching Stretching Factors that limit flexibility
Flexibility – the ability to move a joint or series of joints smoothly and easily throughout a full range of motion
Decreased flexibility leads to decreased ability to perform
Factors that limit flexibility
Bone – elbow ext
Fat – elbow flex
muscle/tendons – hamstrings
Neural tissue
Joint capsule/ligaments

5. Stretching Active vs. Passive ROM
Active ROM – one uses muscles to move joint through entire ROM
Dynamic flexibility
Ballistic - Involves a bouncing movement in which repetitive contractions are used to produce quick stretches to the muscle
Passive ROM – an outside force moves the joint through the ROM w/o muscle interaction
Static Flexibility
Holding a stretch for ~60-90 seconds

6. Stretching - PNF PNF – Proprioceptive Neuromuscular Facilitation
Proprioceptive – your body’s awareness in space
Neuromuscular – interaction between nervous system and muscles
How it works
Autogenic inhibition
The relaxation of the antagonist muscle during contraction

7. Which type of stretching was most effective?
Which type of stretching was the most comfortable?
Why would you choose to do each of these types of stretching?

8. Types of Movements Strengthening Types of Movements Concentric
Contract as the muscle shortens
Eccentric
Contract as the muscle lengthens
Able to produce much more force due to lower number of motor units to achieve same forces
Isotonic
Contract the muscle as the muscle shortens or lengthens
Isometric
Contracts the muscle w/o changing length
Isokinetic
Constant force at all angles w/ =velocity

10. Definitions Repetitions - # of times can go through the ROM
Repetition Maximum – max amt of wt you can do 6-8 reps with
One Rep Max – maximum amt of wt can do one full rep
Set – a particular number of reps
Intensity – the amount of weight or resistance lifted
Recovery period – the rest interval between sets
Frequency – number of times an exercise is done in 1 week

11. Specificity
The body only adapts to those specific stresses placed upon it
Isotonic exercise
Running doesn’t help w/ pitching
Etc

12. Overload Principle S.A.I.D. principle
In order to see improvement, you must work harder than you are accustomed to working
S.A.I.D. principle
Specific Adaptation to Imposed Demands
When the body is subjected to stresses and overloads of varying intensities it will gradually adapt over time to overcome whatever demands are placed upon it

13. Endurance, Strength, Power
Ability to perform repetitive contractions against some resistance over long periods of time.
If we were to see how many times you could bend your elbow with no weight would that be considered endurance?
How to lift for endurance

14. Endurance, Strength, Power
Maximum force that can be applied by a muscle during a single muscle contraction
How to lift for strength
Power
The amount of weight one can lift over a specified period of time
How to lift for power

15. Periodization Transition period: Achieve peak performance
Decrease injuries and overtraining
Program that spans various seasons
Modify program relative to athlete’s needs
Transition period:
Follows last competition (early off-season)
Unstructured (escape rigors of training)

16. Periodization “Off-season” – NOT sport specific Pre-season
Endurance phase (Low intensity with high volume)
Allows for development of endurance base
Lasts several weeks to 2 months
Pre-season
Strength Phase
Moderate intensity and volume - Adding in sport specific
Power Phase
High intensity - Sport Specific
Decreased volume (frequency)
Competition period
May have cycles within this period to further time peak performance

17. Body’s Response As strength increases, muscles increase in size
Hypertrophy – enlargement of a muscle caused by an increase in the size of its cells in response to training
The opposite is also true
Atrophy – a decrease of a muscle caused by a decrease in the size of its cells due to inactivity
Use it or lose it

18. Overtraining Psychological Breakdown Physiological Breakdown Staleness
Injury
Fatigue
Sickness

19. Progressive Resistive Exercise
Based on the principles of Overload and Progression
As a muscle is overloaded it adapts and thus enabling more force to be placed upon it
Includes
Isotonic exercise
Weight lifting

20. Progressive Resistive Exercise
Machine Weight
(+) safer to use
(+) easy to change wts
Pulley system causes one to actually lift less weight than printed
Free Weights
require you to stabilize the wt
Tend to incorporate numerous muscle groups

21. Circuit Training
A series of exercise stations that consist of various combinations of
Weight training
Flexibility
Calisthenics
Free movement against gravity as resistance
Push-ups, Sit-ups, etc
Brief aerobic exercise
Jogging, jump-rope, stair stepping

22. Plyometrics
Rapid stretch of a muscle eccentrically, followed immediately by a rapid concentric contraction
Aids in the development of powerful, explosive movements
Place a great deal of stress on the musculoskeletal system
Must be completed with great technique

23. Aerobic vs. Anaerobic Exercise
Oxygen is able to be supplied to meet the need the demands of working muscles
Long duration – low to moderate intensity
Anaerobic
Oxygen is NOT able to be supplied to meet the needs of the muscles
Short duration – high intensity

24. Physiological Response to Exercise
In order to see Cardiorespiratory Improvements, Exercise must:
Be aerobic
Occur 3 or more times a week
Duration of 20 minutes or more at
Target Heart Rate
Resting HR + (.7 x [Max HR – Resting HR])

26. Interval and Fartlek Training
Alternating periods of relatively intense work and active recovery
Sprint the field 10 times, then walk it 5 times.
Fartlek
Interval training with
Varying terrain
Level Changes

27. The End