Chapter 4: Conditioning Techniques https://youtu.be/UxXnj_6hb6Q © 2011 McGraw-Hill Higher Education. All rights reserved.

Reduce _______ Prepare the _______ for ________ Injury _________ © 2011 McGraw-Hill Higher Education. All rights reserved.

Athletic Trainers and Strength and Conditioning Coaches Cooperative relationship that serves to condition athletes in an effort to minimize injury and _____________________ Knowledge of ________, ________, and _____________________ is necessary Many strength coaches are certified through the National Strength and Conditioning Association © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Athletic trainer may be called upon to review programs/make suggestions Take into consideration components of particular sport and ________________ Rehabilitation of injuries is the _______________________________ Different settings (professional, college, high school) will require differing levels of supervision by the athletic trainer © 2011 McGraw-Hill Higher Education. All rights reserved.

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

Principles of Conditioning and Training _________ Warm-up/Cool-down Overload and SAID principle Consistency/routine Progression _________ Specificity Individuality Relaxation/Minimize Stress © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Warm-up Precaution against unnecessary ________________ injury and soreness May enhance certain aspects of performance Prepares body physiologically for _________ __________ Stimulates cardiorespiratory system, enhancing circulation and blood flow to muscles Increases metabolic processes, core temperature, and muscle elasticity © 2011 McGraw-Hill Higher Education. All rights reserved.

Stretching Techniques Ballistic Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle Possible soreness due to repeated eccentric contractions of antagonist Dynamic Stretching 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.

© 2011 McGraw-Hill Higher Education. All rights reserved. Static stretching Passively stretching 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.

© 2011 McGraw-Hill Higher Education. All rights reserved. Proprioceptive Neuromuscular Facilitation Techniques Best technique to improve flexibility Contract-relax Hold-relax All techniques involve 10 sec contract and relax Figure 4-21 C © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Warm up should begin with 2-3 minutes of light jogging to increase core temperatures ________ in core temperature have shown to be effective in ________________ Breaking a ___________ is an indication of this temperature increase © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Dynamic Stretching Use of continuous motion to prepare body for activity _______ , skipping, jogging, bounding, ________ Enhances _____________ and motor ability, stimulates the nervous system Prepares muscles and joints in a more activity specific manner Requires ________ and ____________ Should include activities for all of the major muscle groups May last from 5-20 minutes Activity should begin __________ following warm-up © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Cool-down ___________ component of workout Bring body back to _____________ 5-10 minutes in duration ________________ Decreased muscle soreness following training if time used to stretch after workout © 2011 McGraw-Hill Higher Education. All rights reserved.

Cardiorespiratory Endurance Perform whole body activities for extended period of time Performance vs. fatigue vs. injury System’s four components __________ Improvements in endurance are the results of improvements in these 4 components © 2011 McGraw-Hill Higher Education. All rights reserved.

Training Techniques for Improving Cardiorespiratory Endurance Level of improvement will be determined by initial levels _____________ Frequency (at least 3 times/week) Intensity Must elevate heart rate to 70% of maximum Most critical factor Type of activity- must be aerobic in nature Time (at least _________) © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Figure 4-7 © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Target Heart Rate Determine maximum heart rate Involves exercising at _________ and monitoring HR using an electrocardiogram Approximations can also be used as well ______ -age = HRmax © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Interval training Intermittent activities involving periods of ____________ and active recovery Must occur at _______ % 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.

© 2011 McGraw-Hill Higher Education. All rights reserved. Speed Play Cross-country running that originated in Sweden Originally referred to as Fartlek Similar to interval training in the fact that activity occurs over a specific period of time but _______ and _______ are not specified 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 _______________ © 2011 McGraw-Hill Higher Education. All rights reserved.

Importance of Muscular Strength, Endurance and Power © 2011 McGraw-Hill Higher Education. All rights reserved.

Muscle Strength, Power, and Endurance Power: is the relationship between _________________ Muscular endurance: repetitive muscular contractions (increase strength = ________ _____________) © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Muscle Contractions Isometric contraction No ____________ occurs during contraction Isotonic contraction Concentric- __________ of muscle with contraction Eccentric - __________ lengthening of muscle with contraction Both are considered __________________ © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Physiological and Biomechanical Factors that Determine Levels of Muscular Strength Hypertrophy vs. Atrophy Overtraining (psychologically, physiologically) Reversibility © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Overtraining Can result in psychological and physiological breakdown resulting in ______, _______ and _________ Training appropriately, ________ , and getting appropriate amounts of ______ are ________ for prevention Reversibility Gains in muscular strength resulting from resistance training can be ___________ Declines in training or stopping all together will result in ________________ in strength © 2011 McGraw-Hill Higher Education. All rights reserved.

Techniques of Resistance Training Progressive ____________________ ________________ must be applied Must work muscle at increasingly higher intensities to ______________ over time If intensity of training does not increase, but training continues, muscle strength will be sustained © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Overload Principle Activity must be _________ and _________ constantly in order to gain a higher response from the body Work at or near ___________________ Applicable to ___________ and training © 2011 McGraw-Hill Higher Education. All rights reserved.

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

Core Stabilization Training Core training works to improve Dynamic postural control ___________________ Neuromuscular efficiency Body must be adequately stabilized Allows muscles (prime movers) to generate strong, powerful, movements © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. A weak core can lead to inefficient movements and potentially injury Figure 4-11 © 2011 McGraw-Hill Higher Education. All rights reserved.

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 12-15 repetitions Persons that possess greater strength also tend to exhibit greater muscular endurance © 2011 McGraw-Hill Higher Education. All rights reserved.

© 2011 McGraw-Hill Higher Education. All rights reserved. Circuit Training Combination of exercise stations 8 - 12 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.

© 2011 McGraw-Hill Higher Education. All rights reserved. Plyometric Exercise Rapid stretch, eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement 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.

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

Training for the Female Critical for females Significant hypertrophy is related to testosterone present within body 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.

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

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.

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

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.

© 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.