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Chapter 4: Conditioning Techniques
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Why does an athlete exercise?
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Reduce Injury Prepare the Athlete for Activity Injury Rehabilitation
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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Principles of Conditioning and Training
Safety Warm-up/Cool-down Motivation Overload and SAID principle Consistency/ routine Progression Intensity Specificity Individuality Relaxation/ Minimize Stress © 2011 McGraw-Hill Higher Education. All rights reserved.
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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
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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
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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
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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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© 2011 McGraw-Hill Higher Education. All rights reserved.
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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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Scenario- Warm-up © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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Figure 4-1: The greater the percentage of maximum aerobic capacity requires, the less time the activity can be performed © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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Figure 4-2: 2-3 Minutes are required for heart rate to plateau at a given workload © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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Figure 4-6: Person A should be able to work longer © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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QUESTION List 3 anaerobic sports List 3 aerobic sports © 2011 McGraw-Hill Higher Education. All rights reserved.
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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) © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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%) © 2011 McGraw-Hill Higher Education. All rights reserved.
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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. © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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QUESTION List 2-3 examples of interval training. © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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Importance of Muscular Strength, Endurance and Power
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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) © 2011 McGraw-Hill Higher Education. All rights reserved.
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Improved Neuromuscular Efficiency Early gains minus hypertrophy Enhanced efficiency due to enhanced neural function; incorporating more muscle fibers © 2011 McGraw-Hill Higher Education. All rights reserved.
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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. © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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Part II © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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A weak core can lead to inefficient movements and potentially injury Figure 4-11 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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Scenario- Lifting
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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) © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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Figure 4-15 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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.
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Part III
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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What are the factors that limit flexibility?
Bone Fat Skin Muscles/ Tendons Connective Tissue
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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.
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QUESTION: What ROM (range of motion) will be greater, AROM (active range of motion) or PROM (passive range of motion)? WHY?
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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.
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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.
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Figure 4-19 © 2011 McGraw-Hill Higher Education. All rights reserved.
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Why would you hold a stretch for over 6 seconds?
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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Figure 4-22 & 23 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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SCENARIO- STRETCHING
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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 © 2011 McGraw-Hill Higher Education. All rights reserved.
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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.
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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) © 2011 McGraw-Hill Higher Education. All rights reserved.
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Mesocycles Transition period: Follows last competition Unstructured (escape rigors of training), encourages to participate in recreational activities © 2011 McGraw-Hill Higher Education. All rights reserved.
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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.
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SCENARIO- TRAINING
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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.
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