Training Techniques

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

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

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

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

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

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?

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

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

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

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

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

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

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)

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

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

Overtraining Psychological Breakdown Physiological Breakdown Staleness Injury Fatigue Sickness

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

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

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

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

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

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])

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

The End