1. Chapter 4: Conditioning Techniques
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2. Reduce _______ Prepare the _______ for ________ Injury _________
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3. 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
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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
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6. Principles of Conditioning and Training
_________
Warm-up/Cool-down
Overload and SAID principle
Consistency/routine
Progression
_________
Specificity
Individuality
Relaxation/Minimize Stress
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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
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8. 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
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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
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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
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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
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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
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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
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14. 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
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15. 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 _________)
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Figure 4-7
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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
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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
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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 _______________
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20. Importance of Muscular Strength, Endurance and Power
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21. Muscle Strength, Power, and Endurance
Power: is the relationship between _________________
Muscular endurance: repetitive muscular contractions (increase strength = ________ _____________)
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Muscle Contractions
Isometric contraction
No ____________ occurs during contraction
Isotonic contraction
Concentric- __________ of muscle with contraction
Eccentric - __________ lengthening of muscle with contraction
Both are considered __________________
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Physiological and Biomechanical Factors that Determine Levels of Muscular Strength
Hypertrophy vs. Atrophy
Overtraining (psychologically, physiologically)
Reversibility
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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
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25. 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
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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
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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
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28. 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
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A weak core can lead to inefficient movements and potentially injury
Figure 4-11
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30. 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
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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
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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
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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
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34. 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
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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
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36. 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
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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
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38. 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
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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
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