TRAINING AND CONDITIONING TECHNIQUES.ppt

training and technique

1. TRAINING
AND
CONDITIONING
TECHNIQUES

2. Overview
•Lack of physical fitness is one of the primary
causes of sports injury.
•Coaches and athletic trainers should work
cooperatively to supervise training and
conditioning programs.
•The coach and athletic trainer must possess
sound understanding of the principles of
training and conditioning relative to flexibility,
strength, and cardiovascular endurance.

3. Relationship Between Coaches,
ATC’s, and CSCS’s
•All must work together for the common good.
•High schools may not have ATC’s or CSCS’s
–The coach is responsible in their absence
–It is important to implement all aspects of a
strength and conditioning program
•Flexibility
•Strength
•Cardiovascular fitness (aerobic, anaerobic)
•Nutrition etc.

4. Periodization
•Periodization: organizes a training and
conditioning program into cycles
•Macrocycle: usually one year-long cycle
–Preseason
–In-season
–Post-season
–Off-season

5. Periodization
•Mesocycle: usually lasts weeks or even months
–Transition (post-season): recreational exercise
–Preparatory (off-season): emphasis for gains
•Hypertrophy phase: low intensity and high volume
•Strength phase: moderate intensity and moderate volume
•Power phase: high intensity and low volume
–Competition (in-season): maintainance
•Includes a mix of intensities and volumes
•Microcycles: during a weekmay help the athlete peak at
the end of the week.
–Intense early in the week
–Light at the end of the week

6. Principles of Conditioning
•Warm-up and Cool-down
•Motivation
•Overload
•Consistency
•Progression
•Intensity
•Specificity

7. Principles of Conditioning
•Specificity
•Individuality
•Minimize stress
•Safety first

8. Improving and Maintaining
Flexibility
•Flexibility: the ability to move a joint or series of
joints smoothly and easily throughout a full range
of motion.
•An athlete who has a restricted range of motion
will realize a decrease in performance capabilities.
•Flexibility is important in preventing injury to the
musculotendinous and skeletal anatomy.

9. Factors That Limit Flexibility
•Bony structure
•Excessive fat
•Skin
•Muscles and tendons
•Connective tissues
•With the exception of bony structure, age, and gender, all
of the other factors that limit flexibility may be altered to
increase range of joint motion.

10. Range of Motion
•Active Range of Motion
(dynamic flexibility)
•Passive Range of Motion
(static flexibility)
•Resistive Range of
Motion (strength)

11. Stretching Techniques
•The goal of any effective
flexibility program
should be to improve the
range of motion at a
given articulation by
altering the extensibility
of the musculotendinous
units that produce
movement at that joint.

12. Stretching Techniques
•Warm-up
•Stretch to the point of tightness
•Stretching is specific only to the muscle you
stretch.
•Avoid stretching joints and ligaments
•Stretch slowly and under control
•It is recommended to stretch 5 to 6 times per
week.

13. Stretching Techniques
•Ballistic stretching
–Involves a bouncing movement
–May cause muscle soreness
•Static stretching
–Passive stretch (hold for 30 seconds)
–Is very safe to perform
•Proprioceptive Neuromuscular Facilitation (PNF)
–Involves a combination of stretches and contractions
–Use a 10 sec. push phase and a 10 sec. relax phase

14. Stretching Techniques
•Proprioceptive Neuromuscular Facilitation (PNF)
–Slow-reversal-hold-relax
–Contract relax
–Hold relax
•PNF is based on the “stretch reflex”
–Muscle spindles –reflexively contract
–Golgi tendon organs –reflexive relaxation
•Golgi tendons override the muscle spindles over time

15. Stretching Techniques
•Autogenic inhibition: relaxation of the muscle
during or after contraction (tension).
–Uses the contract relax method
•Reciprocal inhibition: a contraction of the
opposite muscle causes a reflex relaxation in the
muscle to be stretched.
–Uses the slow-reversal-hold technique
–Uses the hold relax method

16. Stretching Techniques
•Increased ROM can be determined with a goniometer at
the joint.
•Other flexibility tests (tape measure)
–Sit and reach
–Trunk extension test
–Trunk rotation test
–Shoulder lift test

17. Stretching Techniques
•Stretch by body area
•Stretch by sport
•Stretch by muscle
•Stretch by necessity
•

18. Strength Training
•Muscular strength
•Muscular endurance
•Muscular power

19. Strength Training
•Skeletal muscle is capable
of three types of
contractions.
–Isometric
–Static
–Concentric
–Eccentric
–Isokinetic

20. Strength Training
•There are three basic types of muscle fibers
–Slow-twitch (type I)
–Fast-twitch (type IIa)
–Fast-twitch (type IIb)
•It now appears that there can be almost any change of
these fibers in response to training.

21. Strength Training
•Factors that determine muscular strength
–Hypertrophy vs atrophy
–Size of the muscle
–Neuromuscular efficiency
–Biomechanical factors
•Mechanical (leverage) advantages (genetic)
•Length-tension relationship (optimum is 90 deg.)
–Overtraining
–Reversibility

22. Strength Training
•Physiology of strength development
–Fiber splitting theory
–Capillary density with training
–Myofilament increase (protein synthesis)
–Increased bone and collagen increase
–Increased enzymes
–Enhanced energy use of the muscle etc.

23. Strength Training
•Techniques of Resistance Training
–Isometrics (abtronics do not transfer)
–Progressive Resistance Exercise (PRE’s)
•Isotonics
•Overload (reps? Sets? Intensity? Frequency? Recovery?)
•Progression
•Goals (strength vs endurance)
–Free weights vs machine weights
–Circuit training (stations)

24. Strength Training
•Techniques of Resistance Training
–Plyometrics
–Cross training
–Calisthenic strengthening exercise
–Females vs Males

25. Aerobic & Anaerobic Conditioning
•Cardiorespiratory Endurance: the ability to perform
whole-body large muscle activities for extended
periods of time.
–Involves the transport and utilization of oxygen
•Heart
•Lungs
•Blood vessels
•Blood
–Measured by maximum aerobic capacity (Vo2 Max)
•Mostly genetically determined potential
•Training determines how close you can come to your potential

26. Aerobic & Anaerobic Conditioning
•Measured indirectly by heart rate
•Training Effectcauses stroke volume to increase while
the heart rate is reduced at a given exercise load (cardiac
output = SV x HR).
•Fatigueis closely related to the percentage of Max VO2
that a particular workload demands.

27. Aerobic & Anaerobic Conditioning
•Energy Systems
–The Energy Systems
•ATP (retreived by creatine phosphate)
•Glucose / Glycogen
•Free Fatty Acids
•Protein
–Aerobic -vs-Anaerobic Metabolism
•They function simultaneously
•Types of activities …..

28. Aerobic & Anaerobic Conditioning
•Continuous Training (aerobic)
–Mode: anything that raises your heart rate
–Frequency: 3 –6 times a week
–Duration: at least 20 minutes
–Intensity
•Maximum HR = 220 –age (.75)
•Karvonen Equation
Target HR Zone = RHR + (.75 [MHR –RHR])