| - Lack of physical fitness is one of the primary causes of sports injury PERIODIZATION IN TRAINING AND CONDITIONING Periodization training Season Period/Phase Type of Training Activity Off-season sports Transition period Unstructured Recreational Preparatory periodHypertrophy/ Endurance phase Cross-training Low intensity High volume Non-sport-specific Strength phase Moderate intensity Moderate volume More sport-specific Preseason Power phase High intensity Decreased volume Sport-specific In-season Competition period High intensity Low volume Skill-training Strategic - Foundation< Preparation< Pre-competition< In-season maintenance< Active rest - Heavy strength training work-outs should be limited to off-season and preseason periods Macrocycle (year) Off-season Preseason In-season Mesocycle (seven weeks or even months) Transition period (after the last competition/early part of off-season) Preparatory period Competition periods Cross Training - An approach to training and conditioning for a specific sport that involves substitution of alternative activities that have some carryover value to that sport. PRINCIPLES OF CONDITIONING 1. Warm-up/cool down 2. Motivation 3. Overload; 60~80% 4. Consistency 5. Progression 6. Intensity 7. Specificity 8. Individuality 9. Minimize stress 10. Safety - The SAID principle indicates that the body will gradually adapt to the specific demands imposed on it. WARM-UP AND COOLDOWN Warm-Up (Active loosening exercise) - Precaution against unnecessary Musculoskeletal injuries and possible muscle soreness - Warm-up should begin with two to three minutes of whole body activities using large muscle groups to elevate the metabolic rate and raise core temperature. - Warming up involves general body warming and warming specific body areas for the demands of the sport. - 15~30 minutes (The duration of time depends on age) Cool-down - Proper cooling down decreases blood and muscle lactic acid levels more rapidly. IMPROVING AND MAINTAINING FLEXIBILITY - Conditioning should be performed gradually, with work added in small increments. - The “tight”, or inflexible, athlete performs with a considerable handicap in terms of movement. Factors That Limit Flexibility - Bony structure - Excessive fat - Muscles and their tendons (Hypertrophy) - Connective tissue - Relatively slack ligaments and joint capsule Active and Passive Range of Motion - Active range of motion (dynamic flexibility) o Refers to the degree to which a joint can be moved by a muscle contraction - Passive range of motion (static flexibility) o Refers to the degree to which a joint may be passively moved to the endpoints in the range of motion Stretching Techniques - Agonist versus Antagonist Muscles o Decreased resistance of tight musculature and Increased strength of antagonist muscles - Ballistic Stretching o Older stretching technique that uses repetitive bouncing motions - Static Stretching o Passively stretching an antagonist muscle by placing it in a maximal stretch and holding it there - PNF Stretching Techniques o PNF (Proprioceptive Neuromuscular Facilitation) o Stretching techniques that involves combinations of alternating contractions and stretches. o Slow-reversal-hold-relax is a PNF stretching technique o Contact-relax technique; Athlete should achieve a greater range of motion in body part Neurophysiologic Basis of Stretching - All three techniques are based on neurophysiologic phenomenon involving the stretch reflex. - Muscle spindles and Golgi tendon organs are important in stretch reflex - Autogenic inhibitation o The relaxation of the antagonist muscle during contractions - Reciprocal inhibition o In any synergistic muscle group, a contraction of the agonist causes a reflex relaxation in the antagonist muscle, allowing it to stretch and protecting it from injury. Practical Application - The ballistic technique is seldom recommended because of the potential for causing muscle soreness but the stretch reflex enhance performance The Relationship between Strength and Flexibility - Muscle bound has negative connotations in terms of the ability of that athlete to move. Measuring Range of Motion THE IMPORTANCE OF MUSCULAR STRENGTH, ENDURANCE, AND POWER - Muscular strength o The maximum force that can be applied by a muscle during a single maximum contraction - Power o A large amount of force is generated quickly o Power = Force x Distance - Muscular endurance o The ability to perform repetitive muscular contractions against some resistance. Skeletal Muscle Contractions - Isometric; High blood pressure is contraindication - Concentric (Dynamic movement) – Positive contraction - Eccentric (Dynamic movement) – Negative contraction; Cause muscle soreness Fast-Twitch versus Slow-Twitch Fibers - Slow-twitch type I ---- long-duration, aerobic type activities o Contains high amount of mitochndria - Fast-twitch type II a – Moderate y resistant to fatigue - Fast-twitch type II b – Fatigue rapidly and “true” fast-twitch fibers Factors That Determine Levels of Muscular Strength - Hypertrophy o Enlargement of a muscle caused by an increase in the size of its cells in response to training - Atrophy o Decrease of a muscle caused by the decrease in the size of its cells because of inactivity - Size of the Muscle - Neutomuscular Efficiency - Biomechnical Factors - Overtraining - Reversibility Physiology of Strength Development Other Physiological Adaptations to Resistance exercise Techniques of Resistance Training - Isometric Exercise o Contracts the muscle statically without changing its length Progressive Resistance Exercise - Isotonic contractions : Lowering weight; Lifting weight = 1: 2 (time to be taken) - Free weights versus machine weights - Spotting for free weight exercises - Isotonic training o Shorten and lengthens the muscle through a complete range of motion Progressive Resistance Exercise Techniques - Repetitions – number of times a specific movement is repeated - Repetitions maximum (RM) – The maximum number of repetitions at a given weight - One repetition maximum (1RM) – The maximum amount of weight that can be lifted one time - Set – a particular number of repetitions - Intensity – the amount of weight or resistance lifted - Recovery period – the rest interval between sets - Frequency – the number of times an exercise is done in one week Training for muscular strength versus endurance Isokinetic Exercise - Resistance is given at a fixed velocity of movement with accommodating resistance. - Most sport specific and safe - Require reciprocal contraction - 3 modes = Strength, power, and endurance Circuit Training - Exercise stations that consist of various combinations of weight training, flexibility, calisthenics, and aerobic exercises. Calisthenic Strengthening Exercises (free exercise) Plyometric Exercise - This type of exercise maximizes the myotatic, or stretch, reflex - Enhance neuromuscular mechanisms Strength Training for the Female Athlete - The reduced strength-to-body-weight ratio in women is the result of their higher percentage of body fat. CARDIORESPIRATORY ENDURANCE - Ability to perform activities for extended period of time Transport and Utilization of Oxygen - The greatest rate at which oxygen can be taken in and used during exercise is referred to as maximum aerobic capacity (VO2max) - A normal maximum aerobic capacity for most college-age athletes = 45 to 60 ml/kg/min - A world-class male marathon runner = 70 to 80 ml/kg/min - Three factors determine the maximal rate at which oxygen can be used; o External respiration, involving the ventilatory process or pulmonary function o Gas transport, accomplished by the cardiovascular system o Internal respiration, involves the use of oxygen by the cells to produce energy - Vital capacity is defined as the maximum amount of air that can be expired after a maximum inspiration - The average range of VO2 max for the average college athlete is 45 to 60 mL/kg/min. - Measuring the heart rate during submaximal stress testing is used to indirectly determine the VO2 max. It is known that heart rate rises linearly with increasing workload - The oxygen consumed by the athlete during the recovery phase of exercise; o Replenishes the oxygen levels in the tissue fluids o Increases the Myoglobin in the muscles to re-activity levels o Restores the venous oxyhemoglobin to pre-exercise levels Effects on the Heart - 70 ml of blood per beat - 5 L of blood are pumped through the heart during each minute at rest - Training effect o Stroke volume increases while heart rate is reduced at a given exercise load. o Cardiac output = Increased stroke volume X Decreased heart rate Effects on Work Ability The Energy Systems - ATP; The Immediate Energy Source (ATP-PC) o 105 maximum (it switches to lactic acid system) - Aerobic versus Anaerobic Metabolism Training Techniques for Improving Cardiorespiratory Endurance Continuous Training - Mode or type of activity - Frequency of the activity - Duration of the activity - Intensity of the activity o Maximal HR = 220 – Age o Target training HR = Resting HR + (0.6 <Maximal HR – Resting HR>) o Heart rate should be between 70 to 85 % level Interval Training - Alternating periods of work with active recovery Farlek Training - Type of cross-country running, originated in Sweden. Equipment for Improving Cardiorespiratory Endurance FITNESS ASSESSMENT Rehabilitation - Intensity of rehabilitative workout increases 3 days a week - The largest muscles group is worked first during rehabilitation-exercise program - Presurgical rehabilitation is done to build strength to possibly aid in determining the extent of injury - Power does not need to equal or exceed preinjury levels as part of a completed rehabilitation program - For the best results of restoring full muscle function, make sure the muscles are contracted throughout the entire range of motion - Knee rehabilitation o Strength < Range of motion < Flexibility |
| Training and Conditioning Techniques |