Chapter 4-Fleck

 Prioritization and compatibility  Total conditioning program  Nutrition  RT  Plyos  SAQ  CV  Flexibility

 Support endurance performance  Continuous or interval  Intensity?  LSD vs. high intensity interval  Aerobic vs. anaerobic performance  Individualized design  Test modality specificity  HR training zone (60%-90%)  METS (3.5 at rest=1)

 Functional capacity (test end point)  Age predicted max HR zone  Sub-max training increases CV  Aerobic inhibits strength and power  Time range specificity  20-60m  Several hours

 SAID principle  May compromise strength and power  Strength does not impair aerobic  Muscle fiber adaptation to concurrent  Move from IIX to IIA  Aerobic decreases IIX  Periodization may help?  RT may decrease mitochondria  RT does not appear to impair aerobic

 Increased power and strength for aerobic  Energy system specificity  Multiple energy systems  Sprint training is interval  Distance is specific  Linear vs. directional  Intervals (distance and time)  Quality vs. quantity

 High intensity – short duration  Long rest  No change in CV  Lactate training  Shorter rest periods  Inclines vs. declines  Resisted vs. towing

 Not during warm-up  Injury reduction?  Proper ROM  Optimal ROM  Chronic stretching for ROM  Technique specificity  Static  DROM  Slow  PNF

 Reach the end and hold  Greater tolerance  Greater ROM  Less EMG  30s duration

 Bouncing  Dynamic and warm-up related  Prior to power movements  Slow-warm-up related  Decrease stiffness  Dynamic in nature

 Contract-relax  GTO stimulation  Stretch and hold  Concentric action  Push further  EMG decrease  Generally preferred method

 May impair acute strength and power  Acute impairment  Multiple joints to less degree  SSC less impairment

 Muscle bound  Generally has no effect  Strength training specificity  Movements  ROM during movement  Appear to be complimentary  Limited ROM may be beneficial  Increased stiffness

 Multiple factors for performance  Greater impact at elite level  Develop total conditioning program  Aerobic and anaerobic may be incompatible  What is the goal?  Periodize for focus

 Chapter 5 Fleck