CONDITIONING TECHNIQUES

OBJECTIVES Identify the principles of conditioning Defend the importance of the warm up and cool down periods Evaluate the importance of strength and flexibility and cardiorespiratory endurance for both athletic performance and injury prevention Analyze specific techniques and principles for improving cardiorespiratory endurance muscular strength and flexibility Discuss fitness testing and identify specific tests to assess various fitness parameters Apply the concept of periodization and identify the various training period in each phase

PRINCIPLES OF CONDITIONING Safety Warm up and cooldown Motivation Overload Consistency Progression Intensity Specificity Individuality Minimal stress

SAFETY Proper techniques How they should feet during workout

WARM UP/COOLDOWN The purpose is to gradually stimulate the cardiorespitory system to a moderate degree to increase blood flow to working skeletal muscles and increase muscle temperature Athletes should break sweat

WARM UP/COOLDOWN CONT. Stretching Static vs Dynamic See page 85 in books

COOL DOWN Allows body to return to a state of rest Often ignored Stretch decreases soreness after activity

CARDIORESPIRATORY ENDURANCE Ability to perform whole body large muscle activities for extended periods of time Supplies oxygen to various tissues of the body

CARDIORESPIRATORY ENDURANCE CONT. VO2 max- the greatest rate at which oxygen can be taken in and used during exercise Three factors that determine External respiration Gas transport Internal respiration

CARDIORESPIRATORY ENDURANCE CONT. Effects on the heart Heart rate increasing proportionally to intensity of workout Over time resting heart rate will decrease Stroke volume will increase This is known as the training effect

CARDIORESPIRATORY ENDURANCE CONT. Energy systems ATP- immediate energy source Produced in the muscle tissue from blood glucose or glycogen Only last a few seconds Once depleted more must be regenerated for muscular contraction to continue

CARDIORESPIRATORY ENDURANCE CONT. Energy systems Aerobic versus anaerobic metabolism Three different systems ATP, glycolytic and oxidative. ATP only last seconds then turns to stored glycogen Glycogen is broken down to make glucose. This breakdown produces a by product called lactic acid. This is referred to as anaerobic metabolism. As exercise continues oxygen is required to produce ATP. This is called aerobic metabolism

CARDIO CONT. Aerobic system burns the lacate using oxygen thus removing it and creating far more ATP

WHAT YOU NEED ABOUT CARDIO Anaerobic requires

TRAINING TECHNIQYES Frequency 3+/wk Intensity % Type varied Time mins

TARGET ZONE Max heart rate 220-age Target zone 60-90% 0f max heart rate

STRENGTH PROGRAMS Muscular strength- the maximum force that can be applied by a muscle during a single maximum contraction Power- the ability to generate force rapidly Muscular endurance- the ability to perform repetitive muscular contractions against some resistance Hypertrophy- enlargement of a muscle caused by an increase in the size of its cells in response to training Atrophy- decrease of a muscle caused by a decrease in the size of its cells because of inactivity

STRENGTH PROGRAMS Muscle contraction Isometric, Isotonic (concentric, eccentric), isokinetic

TYPES OF STRENGTHENING EXERCISES Isometrics- No change in length of muscle no movement. + Cheap - only works one range of motion ROM Good for rehab

TYPES OF STRENGTHENING EXERCISES Isotonic- shortens and lengthens the muscle through a complete range of motion Concentric contraction- shortens (positive work out) Eccentric lengthens- lengthens (negative work out) + - works full ROM - risk of injury

TYPES OF STRENGTHENING EXERCISES Isokinetic- speed is same but resistance changes + max resistance throughout rom - cost

TYPES OF STRENGTHENING EXERCISES Functional strength training Closed kinetic chain – weight bearing Works multiple planes See pg. 97

TYPES OF STRENGTHENING EXERCISES Core stability training- muscles of the lumbar spine, abdomen hips and pelvis See page 98

TYPES OF STRENGTHENING EXERCISES Circuit training – exercise stations that consist of various combinations of weight training, flexibility, calisthenics and aerobic exercises. Plyometric exercises- type of exercise that takes advantage of the stretch-shortening cycle. See page 105

FLEXIBILITY Factors that limit Bony structures Fat Skin Muscles Connective tissue Neural tissue tightness

FLEXIBLY Agonist- muscle contracting to cause movement Antagonist- muscle that stretched Active range of motion AROM- the degree to which a joint can be moved by a muscle contraction Passive range of motion PROM- the degree to which a joint may be passively moved

FLEXIBLY Neurophysiological basis of stretching Mechanoreceptors important in the stretch reflex Muscle spindle and golgi tendon organ When the muscle is stretched the golgi tendon organ sends a message to the spinal cord This impulses returns to the muscle causing muscle to reflexively contract If the stretch continues for an extended period of time the muscle spindle will over the golgi tendon this is called autogenic inhibition

FLEXIBLY Types of stretching Dynamic stretching- controlled stretches recommended prior to beginning an activity Static stretching- passively stretching an antagonist muscle by placing it in a maximal stretch and holding it there Proprioceptive neuromuscular facilitation (PNF)- Stretching techniques that involve combinations of alternating contraction and stretches. Pilates and yoga

PERIODIZATION IN CONDTIONING Pg 117.