1. Chapter 4: Conditioning Techniques
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2. Why does an athlete exercise?

3. Reduce Injury Prepare the Athlete for Activity Injury Rehabilitation
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4. ATC Relationship with the Strength and Conditioning Coaches
Cooperative relationship that serves to condition athletes in an effort to minimize injury and maximize performance for both injured and non-injured athletes
Many strength coaches are certified through the National Strength and Conditioning Association
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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
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7. Principles of Conditioning
Safety: The environment is safe. Educate athletes proper techniques and how they should feel
Warm-up/ Cooldown: Take time, do not neglect cooldown
Motivation: Utilizing periodization, varying program and techniques
Overload: work harder than accustomed to (SAID principle- Specific adaptation to Imposed demands) but not damage the body

8. Principles of Conditioning
Consistency: regular basis
Progression: Increase intensity gradually
Intensity: Stress the intensity rather than the quantity; do not prolong the workout; tired athlete = injury prone
Specificity: Specific goals relative to the activity

9. Principles of Conditioning
Individuality: Needs different per athlete, adjust per athlete
Minimal Stress: Train as close to their limits as possible but realize other outside demands

10. What are the 10 Principles of Conditioning?
Safety
Warm-up/Cool-down
Motivation
Overload and SAID principle
Consistency/ routine
Progression
Intensity
Specificity
Individuality
Relaxation/ Minimize Stress

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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
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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
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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
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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
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Scenario- Warm-up
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16. Cardiorespiratory Endurance
Perform whole body activities for extended period of time; provides a means by which oxygen is supplied to the body
System’s four components
Heart, Lungs, Blood vessels and Blood
Improvements in endurance are the results of improvements in these 4 components
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Aerobic capacity = VO2max (greatest range in which O2 is taken and used)
Increases in intensity require higher levels of oxygen consumption; More active = higher capacity
Inherit certain range of maximum aerobic capacity (can train to get to max)
Average value = ml O2/min/kg
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Figure 4-1: The greater the percentage of maximum aerobic capacity requires, the less time the activity can be performed
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19. Find Your VO2 Max Lab

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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 (volume of blood being pumped out) which will enhance overall cardiac output
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Figure 4-2: 2-3 Minutes are required for heart rate to plateau at a given workload
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22. Training effect results with regard to cardiac output: stroke volume increases while heart rate is reduced at a given exercise load
Cardiac functioning becomes more efficient (hypertrophy of heart occurs), you have less beats per minute
Cardiac Output = Increased Stroke Volume x Decreased Heart Rate
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23. Effects on Work Ability
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 VO2max will be working at a lower % of maximum aerobic capacity
Higher VO2max = ability to sustain activity at a given intensity longer
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Figure 4-6: Person A should be able to work longer
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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 (carbohydrates)
Glucose from blood or glycogen (muscle or liver) broken down to glucose and converted to ATP
Fat becomes utilized when glycogen stores are depleted
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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) Short bursts
Lactic acid is also produced, Referred to as anaerobic metabolism,
Transition to glucose and fat oxidation (requiring oxygen = aerobic) to continue activity, Longer duration
Aerobic metabolism, Able to process lactate fully resulting in additional ATP production
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TABLE 4-1
Comparison of Aerobic versus Anaerobic Activities
Mode
Relative Intensity
Performance
Frequency
Duration
Miscellaneous
Aerobic activities
Continuous, long-duration, sustained activities
Less intense
60% to 90% of maximum range
At least three but not more than six times per week
20 to 60 min
Less risk to sedentary or older individuals
Anaerobic activities
Explosive, short-duration, burst-type activities
More intense
90% to 100% of maximum range
Three to four times per week
10 sec to 2 min
Used in sport and team activities
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QUESTION
List 3 anaerobic sports
List 3 aerobic sports
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30. Training Techniques for Improving Cardiorespiratory Endurance
Level of improvement will be determined by initial levels
Continuous Training involves 4 things:
Frequency (at least 3 times/week aim for 4-5) allow at least 1 day rest
Intensity- most critical factor
Must elevate heart rate to 70% of maximum
Type of activity- must be aerobic in nature
Time (at least 20 minutes)
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31. Finding Your Intensity
Target Heart Rate
Determine maximum heart rate (HRmax)
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
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What is your HRmax?
220- age = ____________
Find your resting heart rate (HRrest).
Find your pulse (brachial-wrist or carotid- neck)
Take for 15 seconds, multiple by 4
What is your HRR?
HRR = HRmax – HRrest
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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)
Minimum is 60% Maximum is 85% (want average 70%)
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34. Find your target heart rate at 70%
Karvonen Equation Exercise or Target HR = % of target intensity (HRmax – HRrest) + HrRest X = .7 (answer to number 3) + answer to number 2 (do multiplication first) Your exercise heart rate for proper intensity.
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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
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QUESTION
List 2-3 examples of interval training.
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Speed Play: Type of cross-country running, must run for a specific time; pace and speed not defined
Originally referred to as Fartlek
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
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38. Importance of Muscular Strength, Endurance and Power
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39. Muscle Strength, Power, and Endurance
Strength: Maximum force that can be applied by a muscle during a single maximum contraction
ability to generate force against resistance
Power: The ability to generate force rapidly
is the relationship between strength and time
Muscular endurance: repetitive muscular contractions against some resistance (increase strength = increase endurance
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Physiological and Biomechanical Factors that Determine Levels of Muscular Strength
Hypertrophy (increase in muscle cell size) vs. Atrophy (decrease in muscle cell size) can increase with training
Increase blood supply and/ or dormant capillaries fill with blood
Muscle protein fibers called myofilaments increase in size and number
Size of muscle: function of diameter and number of fibers; an inherited trait (born with)
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Improved Neuromuscular Efficiency
Early gains minus hypertrophy
Enhanced efficiency due to enhanced neural function; incorporating more muscle fibers
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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
Person B should be able to generate greater force than person A because the tendon attachment is closer to the resistance.
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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
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44. Fast Twitch vs. Slow Twitch
Fibers within a particular motor unit display distinct metabolic and contractile capability (inherited trait)
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
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Fast twitch (Type II, fast oxidative glycolytic)
Fatigue easy
Anaerobic in nature
High force in short amount of time
Produce powerful movements
3 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
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Individual make-up
Muscles contain both types of fibers
Fiber type ratios vary between muscles
Impacts muscle function
Postural vs. powerful movement
May impact an individual’s abilities for a given sport
* Metabolic capabilities can change in response to training
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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
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Part II
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49. Techniques of Resistance Training
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, will not decrease or increase
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Overload Principle
Activity must be increased and upgraded constantly in order to gain a higher response from the body (SAID principle)
Work at or near maximum capacity
Applicable to conditioning and training
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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
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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
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53. Core Stabilization Training
The core is the lumbo-pelvic-hip complex
Muscles include lumbar spine, abdomen, hips and pelvis
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
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A weak core can lead to inefficient movements and potentially injury
Figure 4-11
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Isometric Exercise
Contraction where muscle length remains unchanged; Max force against an immovable resistance
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
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56. Scenario- Lifting

57. Progressive Resistance Exercise
Muscles Shorten/ lengthen through a fixed resistance
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
Figure 4-13 A & B
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58. Spotting for Free Weight Exercises
A Spotter has 3 Functions
To protect the lifter from injury
Make recommendations on proper lifting techniques
Help motivate the lifter

59. Isotonic Strength Training
Concentric (muscle shortens) and eccentric (muscle lengthens) training should be incorporated for greatest strength improvement
Concentric (Positive) phase of lift should last 1-2 seconds, eccentric (negative) 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
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Progressive Resistance Exercise Techniques
Repetitions: # of times a specific movement is completed
Repetition maximum: the max # of reps at a certain weight
One repetition maximum: max amount of weight that can be lifted at one time
Figure 4-13 E, F, J
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61. Set: a particular number of reps
Intensity: the amount of weight or resistance
Recovery period: the rest intervals between sets ( secs)
Frequency: the number of times an exercise is down in one week

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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)
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63. 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 repetitions
Persons that possess greater strength also tend to exhibit greater muscular endurance
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Isokinetic Training
Muscle contraction at a constant velocity, speed
Maximal and constant resistance throughout the full range of motion
Maximal effort = Maximal strength gains
Disadvantages
Cost
Need for maximal effort/motivation
Rehabilitation
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Figure 4-15
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Circuit Training
Combination of exercise stations
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
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67. 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
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Plyometric Exercise
Rapid stretch, eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement (quick action)
Stretch-shortening cycle
Underlying mechanism for plyometrics
Muscle takes advantage of potential energy, resulting in increased power production
Rate of stretch vs. magnitude
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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
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70. Training for the Female
Critical for females
Significant hypertrophy is related to testosterone present within body (women have lower levels)
Remarkable gains are experienced initially due to enhanced nervous system and muscle interaction (efficiency-not muscle bulk)
Following initial gains, plateau occurs, with females
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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
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72. 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
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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
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74. 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
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75. Part III

76. Improving and Maintaining Flexibility
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
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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
Figure 4-17
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78. Factors That Limit Flexibility
Bony structures: bony prominences ie elbow
Excessive fat: acts as a wedge
Skin: inelastic scar tissue
Muscle and tendon lengths: most often responsible for limiting ROM
Connective tissue: ligaments and joint capsule scarring
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79. What are the factors that limit flexibility?
Bone
Fat
Skin
Muscles/ Tendons
Connective Tissue

80. Agonist vs. Antagonist Muscles
Joints are capable of multiple movements
Agonist: Muscle producing movement (muscle contracting)
IE: Quadriceps contract to produce knee extension
Antagonist: Muscle undergoing stretch during movement (muscle being stretched)
IE: Hamstrings will stretch during knee extension
Agonist and antagonist work together to produce smooth coordinated movements
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81. Question With an arm curl… What is the agonist muscle?
What is the antagonist muscle?

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Range of Motion (ROM)
Active range of motion
AKA- Dynamic flexibility
The degree in which a joint can be moved through a muscle contraction
Passive range of motion
AKA- Static flexibility
The degree in which a joint may be passively moved, no muscle contraction
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Range of Motion
Must be able to move through unrestricted range
Must have elasticity for additional stretch encountered during activity
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84. QUESTION:
What ROM (range of motion) will be greater, AROM (active range of motion) or PROM (passive range of motion)?
WHY?

85. 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
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86. 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
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Figure 4-19
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88. Why would you hold a stretch for over 6 seconds?

89. Stretching Techniques
Ballistic- uses repetitive bouncing motion
Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle
Possible soreness due to repeated eccentric contractions of antagonist
Dynamic Stretching- forceful contractions of the agonist muscle
May more closely mimic muscle activity during sport/activity
Considered functional and often suggested for athletes prior to activity
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Static stretching
Passively stretching by placing it in a max stretch and holding
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
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Proprioceptive Neuromuscular Facilitation (PNF) Techniques
Alternates contractions with stretches
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 active contract push and relax
Figure 4-21 C
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Stretching Fascia (covers the muscle)
Fascia can limit motion (pain, injury, inflammation)
Can be performed manually or using foam roller
Figure 4-21 D & E
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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
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Figure 4-22 & 23
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Utilizes specific breathing pattern for each exercise
Generally begins with one-on-one session in order to assess client’s physical condition
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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
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98. SCENARIO- STRETCHING

99. Measuring Range of Motion
Various devices have been designed to accommodate joint sizes and complexities of movement
1. 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
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2. Inclinometers more precise and highly reliable
- Often used in research
- Very affordable
- Can be used on a variety of joints
Figure 4-25: Top-Goniometer; Bottom: Inclinometer
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Fitness Assessments
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
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102. 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
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Macrocycle
Complete training cycle (one year for traditional, 4 years for Olympic)
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)
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Mesocycles
Transition period:
Follows last competition
Unstructured (escape rigors of training), encourages to participate in recreational activities
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105. Preparatory period: Off-season to pre-season
1. Hypertrophy/endurance phase (Low intensity with high volume)
Allows for development of endurance base
Lasts several weeks to 2 months
2. Strength Phase
Moderate intensity and volume
More sports specific
3. Power Phase (Pre-season)
High intensity/ decreased volume
Sports specific

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Competition period:
May last a < week or several months for seasonal sports
High intensity, low volume, skill training sessions
Maintenance
May incorporate microcycles (1-7 days)
Designed to ensure peak on days of competition (intense early in the microcycle and progress to moderate then light training the day before)
© 2011 McGraw-Hill Higher Education. All rights reserved.

107. SCENARIO- TRAINING

108. © 2011 McGraw-Hill Higher Education. All rights reserved.
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.