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Chapter 4-Fleck
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Prioritization and compatibility Total conditioning program Nutrition RT Plyos SAQ CV Flexibility
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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)
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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
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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
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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
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High intensity – short duration Long rest No change in CV Lactate training Shorter rest periods Inclines vs. declines Resisted vs. towing
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Not during warm-up Injury reduction? Proper ROM Optimal ROM Chronic stretching for ROM Technique specificity Static DROM Slow PNF
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Reach the end and hold Greater tolerance Greater ROM Less EMG 30s duration
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Bouncing Dynamic and warm-up related Prior to power movements Slow-warm-up related Decrease stiffness Dynamic in nature
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Contract-relax GTO stimulation Stretch and hold Concentric action Push further EMG decrease Generally preferred method
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May impair acute strength and power Acute impairment Multiple joints to less degree SSC less impairment
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Muscle bound Generally has no effect Strength training specificity Movements ROM during movement Appear to be complimentary Limited ROM may be beneficial Increased stiffness
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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
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Chapter 5 Fleck
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