Unit 4 Understanding the Basics of Training and

Unit 4: Understanding the Basics of Training and Conditioning Techniques for Preventing Injuries Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Fitness Basics • Fitness is critical for performance and injury prevention • Improper conditioning is a major cause in sports related injuries • Areas of concern: • Flexibility • Muscular strength, endurance, power • Cardiorespiratory endurance • Exercise related injuries can be reduced • Improved fitness = more resistant to fatigue and stress Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Periodization Versus Year Round Training • Periodization • Achieve peak performance • Decrease injuries and overtraining • Program that spans various seasons • Modify program relative to athlete's needs • Year round training Cycle • Complete training cycle • Seasonal approach based on preseason, in-season, and off-season • Changes in intensity, volume, specificity of training occur • Broken into periods or phases (lasting weeks or months) Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Cross Training • Training for a sport with substitutions of alternative activities (carryover value) • Useful in transition and preparatory periods • Variety to training regimen • Should be discontinued prior to preseason as it is not sport-specific Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Foundations of Conditioning and Training • Warm-up/Cool-down • Motivation • Overload and SAID principle • Consistency/routine • Progression • Intensity • Specificity • Individuality • Relaxation/Minimize Stress • Safety Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Warm-up • Precaution against unnecessary musculoskeletal injury and soreness • Structured warm-ups may reduce injury risk • May enhance certain aspects of performance • Prepares body physiologically for physical work • Stimulates cardiorespiratory system, enhancing circulation and blood flow to muscles • Increases metabolic processes, core temperature, and muscle elasticity Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Cool-Down • Essential component of workout • Bring body back to resting state • 5 -10 minutes in duration • Often ignored • Decreased muscle soreness Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Why is it important to have good flexibility? • Flexibility • Ability to move a joint(s) smoothly through a full range of motion (ROM) • Originally believed that decreased ROM results in: • Decreased performance capabilities • Uncoordinated/awkward movements • Predisposes athlete to injury Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

• Evidence indicates that flexibility may be more important for participation in more dynamic activities • High intensity stretch-shortening cycles • Muscle/tendon unit requires storage of elastic energy • Without necessary flexibility the tendon may exceed capacity • Stretching can influence viscosity of tendons making it more compliant = injury reduction • Static stretching vs. injury rates and injury reductions Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Factors That Limit Flexibility • Bony structures • Tissue approximation • Excessive fat • Muscle and tendon lengths • Connective tissue • Scarring and contractures • Skin Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Range of Motion (ROM) Active range of motion = dynamic flexibility • Ability to move a joint without assistance • Passive range of motion = static flexibility • Motion of joint when another person moves the joint (no muscle contraction) • Must be able to move through unrestricted range Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Agonist vs. Antagonist Muscles • Quadriceps will extend knee with contraction • Hamstrings will stretch during extension • Quads (muscle producing movement) referred to as agonist • Muscle undergoing stretch referred to as antagonist • Agonist and antagonist work together to produce smooth coordinated movements Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Assessment of Flexibility • Trunk hip flexion test • Trunk extension test • Shoulder extension test Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Stretching Techniques Ballistic • Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle • While effective in improving flexibility, caution should be exercised • Increased motion is achieved through a series of jerks on resistant tissue • Possible soreness may result if jerks are greater than tissue extensibility Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Dynamic Stretching • Stretching technique of choice in athletic populations • Related to types of activity an athlete will engage in • Tend to be more functional in nature • Recommended prior to beginning an activity • Stretches that mimic components of athletic activity Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Static Stretching • Passively stretching • Go to point of maximal stretch (end point resistance), back off slightly and hold for extended period • 20 -30 seconds (3 to 4 times) • Controlled, less chance of injury • Not dynamic • Should precede ballistic stretching Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Proprioceptive Neuromuscular Facilitation • Slow-reversal-hold-relax • Contract-relax • Hold-relax • Ten second push, ten second relax • Best technique to improve flexibility • Technique that involves combination of alternating contractions and relaxation of both agonist and antagonists Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Muscle Strength, Power, and Endurance Strength: ability to generate force against resistance Muscular endurance: repetitive muscular contractions (increase strength = increase endurance Power: is the relationship between strength and time Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Types of Skeletal Muscle Contractions • Isometric contraction • No length change occurs during contraction • Isotonic contraction • Concentric- shortening of muscle with contraction in an effort to overcome more resistance • Eccentric - lengthening of muscle with contraction because load is greater than force being produced • Both are considered dynamic movements Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Factors that Determine Levels of Muscular Strength • Size of muscle: • Function of diameter and of muscle fibers • Number of muscle fibers • Neuromuscular efficiency • Initial gains are due to increased efficiency • Biomechanical factors Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

• Fast-Twitch vs. Slow-Twitch Muscle Fibers • Motor units with distinct metabolic and contractile capability • Muscles contain both types of fibers • Genetically determined • Slow twitch (Type I): • Generally major constituent of postural muscles • Fast twitch (Type II) • High force in short amount of time • Produce powerful movements Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

• Levels of Physical Activity • Will influence increase/decrease in muscle strength • Also impacts cardiorespiratory fitness, flexibility and increases in body fat • Overtraining • Psychological and physiological breakdown • Signs • Apathy, loss of appetite, staleness, declines in performance, weight loss, inability to sleep Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Core Stabilization Training • Core refers to the lumbo-pelvic-hip complex • 29 muscles in the lumbar spine, hip, abdomen and around the hip and pelvis • Will help to improve: • Postural control and muscular balance • Facilitate dynamic functional strength and dynamic stabilization of kinetic chain • Improve neuromuscular efficiency throughout the body Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Progressive Core Training • Exercises must elicit maximal training response • Should be safe, challenging, stress multiple planes, and incorporate a variety of resistance equipment • Begin with activities where you are able to maintain stability and optimal neuromuscular control Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Techniques of Resistance Training • Progressive resistance exercise • Overload principle must be applied • Must work muscle at increasingly higher intensities to enhance strength over time • If intensity of training does not increase, but training continues, muscle strength will be sustained Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Isometric Exercise • Contraction where muscle length remains unchanged • Muscle contraction that lasts 10 seconds and should be performed 5 -10 times/daily • Pro: quick, effective, cheap, good for rehab • Con: only works at one point in ROM, produces spiking of blood pressure due to Valsalva maneuver Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Progressive Resistance Exercises (Isotonic training) • Shortening/lengthening contractions against fixed resistance • Concentric vs. Eccentric • Various types of equipment can be utilized • (Free weights, machine weight) • Spotter is necessary for free weight training to prevent injury, motivate partner and instruct on technique Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Progressive Resistance Exercise Techniques • Terminology associated with weight training • Repetitions • Repetition maximum • One repetition maximum • Set • Intensity • Recovery period • Frequency Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

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 12 -15 repetitions Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Isokinetic Training • Muscle contraction at a constant velocity • Maximal and constant resistance throughout the full range of motion • Maximal effort = Maximal strength gains Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Circuit Training • Combination of exercise stations • 8 - 12 stations, 3 times through • Design for different training goals • Flexibility • Calisthenics • Aerobic exercise Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Plyometric Exercise • Rapid stretch, eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement • Jumps, bounds, medicine ball throws • Very technical training - skills must be learned with appropriate technique • Often develop muscle soreness as a result of extensive eccentric loading Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Body Weight Exercises • Free exercise • Isotonic training • Gravity's involvement determines level of intensity • Full range of motion, may incorporate holding phase • Pull-ups, push-ups, back extensions, leg extensions Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Functional Training • Technique used to improve strength and neuromuscular control • Involves tri-planar activities designed to challenge the whole body • Requires central nervous system to integrate proprioceptive information from multiple muscles to produce a specific movement pattern • Involves concentric, eccentric and isometric muscle contractions Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Training for the Female Athlete • Critical for female athlete • 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 Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

• 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 • Results in a decrease in body fat percentage or an increase in lean weight Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Cardiorespiratory Endurance • Perform whole body activities for extended period of time • Performance vs. fatigue vs. injury • Aerobic exercise • Low intensity exercise that can be sustained for a long period of time • Anaerobic exercise • Activity where intensity is so high that demand for oxygen is greater than body's ability to deliver Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

• Four components of cardiorespiratory system • Heart • Lungs • Blood vessels • Blood • Improvements in endurance are the results of improvements in these 4 components Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Exercise vs. Heart Function • Main pumping mechanism • Increase exercise = increased oxygen requirement = increase heart pumping • Heart able to adapt through increases in heart rate and stroke volume • Enhances overall cardiac output • Heart responsible for pumping oxygenated blood throughout body Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

What determines how efficiently the body is using oxygen? • Aerobic capacity = VO 2 max • More active = higher capacity • Average value = 38 -46 ml O 2/min/kg • Increases in intensity require higher levels of oxygen consumption • Inherit certain range of maximum aerobic capacity (genetics) • Dependent on activity levels • Also impacted by muscle fiber types Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

How is maximum aerobic capacity assessed? • Most accurate techniques must be performed in a laboratory setting • Treadmill, bicycle ergometer • Monitor heart rate and gas exchange at particular workload • Generally utilize heart rate to estimate percentage of maximum aerobic capacity • Indirect method • Heart rate and aerobic capacity have linear relationship Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

Types of Training for Cardiorespiratory Endurance • Continuous • Mode (type of exercise) - must be aerobic in nature • Frequency (at least 3 times/week) • Duration(at least 20 minutes) • Intensity (monitor intensity as % of heart rate or perceived exertion) • Training heart rate – target heart rate Maximum HR = 208 -. 7 x AGE Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

• High Intensity Interval training • Intermittent activities involving periods of intense work and active recovery • Must occur at 60 -80% 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 Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.

• Fartlek training • Cross-country running • Speed play • Similar to interval training in the fact activity occurs over a specific period of time but pace and speed 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 off-season Copyright © 2017 Mc. Graw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of Mc. Graw-Hill Education.