Chapter 4 Training and Conditioning Principles of conditioning

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Chapter 4 Training and Conditioning • Principles of conditioning – Warm-up and cool-down –

Chapter 4 Training and Conditioning • Principles of conditioning – Warm-up and cool-down – Motivation – Overload (SAID) – Consistency – Progression – Intensity – Specificity – Individuality – Minimize stress – Safety

Flexibility and Stretching • Limited by? ? ? • Agonist vs antagonist • Types

Flexibility and Stretching • Limited by? ? ? • Agonist vs antagonist • Types of stretching techniques – Ballistic – Static – PNF • Slow-reversal-hold-relax • Contract-relax • Hold-relax

Neurophysiologic Basis of Stretching • Stretch Reflex – Muscle spindles

Neurophysiologic Basis of Stretching • Stretch Reflex – Muscle spindles

Muscle Spindle • Extrafusal vs. Intrafusal fibers • extrafusal = skeletal muscle fibers •

Muscle Spindle • Extrafusal vs. Intrafusal fibers • extrafusal = skeletal muscle fibers • intrafusal = muscle spindle fibers • Detects length and rate of length

Muscle Spindles • Intrafusal fibers – located within muscle belly – stretching a muscle

Muscle Spindles • Intrafusal fibers – located within muscle belly – stretching a muscle also stretches the muscle spindle – most sensitive to rapid stretching

Golgi Tendon Organ – located within tendons – Sensitive to excessive tension due to

Golgi Tendon Organ – located within tendons – Sensitive to excessive tension due to stretch – Most sensitive to excessive tension due to muscle contraction – excessive tension will cause a reflexive inhibition

Type of muscle contraction • • Eccentric Concentric Isometric Econcentric

Type of muscle contraction • • Eccentric Concentric Isometric Econcentric

Strength, Power, Endurance • Strength determined by: – Muscle fiber number/size – Neuromuscular efficiency

Strength, Power, Endurance • Strength determined by: – Muscle fiber number/size – Neuromuscular efficiency – Biomechanical factors • Increased strength due to?

Types of Resistance Training • • • Isometric Isotonic Isokinetic Circuit training Plyometric

Types of Resistance Training • • • Isometric Isotonic Isokinetic Circuit training Plyometric

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