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Training and Conditioning Techniques

Terms in this set (69)

Periodization
Division of a training program into smaller, progressive stages
SAID principle
Specific Adaptations to Imposed Demands; when the body is subjected to stresses and overloads of varying intensifies, it will gradually adapt over time to overcome whatever demands are placed on it
Warm up
Function: prepare the body physiologically for upcoming physical work by gradually stimulating the cardiorespiratory system to a moderate degree to increase blood flow to muscles and increase muscle temp
Increased muscle temp=increased elasticity (degree muscle can be stretched), decreased viscosity (rate at which muscle can change shape)
Should begin with 2-3 minutes of whole body activities that engage large muscle groups in order to elevate the metabolic rate and raise core temp
Should be 10-15 minutes
Cooldown
enables body to cool and return to a resting state; 5-10 minutes; have fewer problems with muscle soreness after strenuous activity; proper cooldown decreased blood and muscle lactic acid levels more rapidly
Flexibility
The ability to move your body parts through their full range of motion
factors that limit flexibility
- bony structure
- excessive fat
- skin
- muscles and their tendons
- CT surrounding the joint (ligaments)
neural tissue tightness
AROM/ dynamic flexibility
degree to which a joint can be moved by a muscle contraction (usually midrange)
PROM/ static flexibility
degree to which a joint may be passively moved to the endpoints in the ROM
Agonist
muscle that contracts to produce a movement
Antagonist
muscle being stretched in response to contraction of agonist
Dynamic (Ballistic) Stretching
involves a bouncing movement in which repetitive contractions of agonist muscle are used to produce quick stretches of the antagonist muscle
Possible risk for injury if forces generated by the jerks are greater than the tissues extensibility
Ballistic stretching that is controlled usually does not cause muscle soreness; it is argued that dynamic stretching exercises are functional and closer related to athletic activities
static stretching
passively stretching an antagonist muscle by placing it in a maximal stretch and holding it there (30-60 sec, 3-4 times)
Offers less danger of exceeding extensibility limits of the involved joints due to the controlled nature of the stretch
Commonly used in injury rehab of sore or strained muscles
PNF stretching techniques
all techniques involve some combination of alternating contraction and relaxation of both agonist and antagonist muscles and all use a 10 second push phase followed by a 10 second relax phase
stretching neural structures
• When athlete performs active and passive multiplanar movements, tension is created in the neural structures that exacerbates pain, limits ROM, and increases neural symptoms (i.e. slump stretch position for sciatic nerve)
stretching fascia
•If there is damage to fascia due to injury, disease, or inflammation, it will create pain and motion restriction
•Can be either done manually or using a firm foam roller
muscle spindles
sensitive to changes in muscle length; stimulation results in a reflex contraction to resist stretch
Golgi tendon organs
if a stretch is maintained for 6 seconds, GTO responds to change in length and increase in tension by causing a reflex contraction of the antagonist muscle
autogenic inhibition
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles. Maximal isometric contraction stimulates GTO to effect a reflex relaxation of antagonist muscle even before the muscle is placed in a position of stretch
reciprocal inhibition
during relaxing phase, as isotonic contraction of agonist pulls extremity further into agonist pattern, a reflex relaxation of the antagonist must occur to allow for agonist movement
Pilates
conditioning program that improves muscle control, flexibility, coordination, strength and tone
Basic principles: make people more aware of their bodies as single integrated units, improve body alignment and breathing, increase efficiency of movement
Each exercise is designed to stretch and strengthen specific muscles and a specific breathing pattern helps direct energy to the areas being worked while relaxing the rest of the body
Yoga
Basic philosophy: most illness is related to poor mental attitudes, posture and diet; stress can be reduced through combined mental and physical approaches (uniting the body and mind to reduce stress)
Slow, deep, diaphragmatic breathing is important (helps lower BP and HR, calming, endorphins)
Muscular strength
the maximum force that can be applied by a muscle during a single maximum contraction
Power
large amount of force generated quickly
Muscular endurance
the ability to perform repetitive muscular contractions against some resistance
Increased muscular strength=corresponding increase in muscular endurance
Isometric contraction
Muscle contracts but there is no movement, muscle stays the same length
Concentric contraction
the muscle shortens in length as a contraction is developed to overcome or move some resistance
Eccentric contraction
resistance is greater than the muscular force being produced, and muscle lengthens while continuing the contract
Slow twitch/type I
more resistant to fatigue; longer time to generate contraction; long-duration, aerobic activity
Fast twitch/type IIa
moderately resistant to fatigue; short term, high intensity anaerobic activity
Fast twitch/type IIb
fatigue rapidly, short term, high intensity anaerobic activity
Hypertrophy
enlargement of a muscle caused by an increase in the size of its cells in response to training
Atrophy
decrease of a muscle caused by a decrease in the size of its cells because of inactivity
Explanations for muscle hypertrophy
The number of muscle fibers increase because fibers split in response to training; it is generally accepted that the number of biers in genetically determined and does not change
Because the muscle is working harder in weight training, more blood is required to supply the muscle with oxygen and other nutrients; thus capillaries are formed during training, but a number of dormant capillaries may become filled with blood to meet increased demand for blood supply
Myofilaments (contractile element of muscle) increased in size and number as a result of strength training, causing the individual muscle fibers themselves to increase in cross section diameter
Improved Neuromuscular Efficiency
Efficiency is achieved by getting more motor units to fire, causing a stronger muscular contraction, not uncommon to see rapid gains in strength when first starting a weight training program due to improvement in neuromuscular function
Physiological adaptations to resistance exercise
increase strength of contractile structures; increased mineral content of bone (makes bone stronger, more resistant to fx), increased maximal oxygen uptake (when resistance training elicits heart rates at or above training levels), increased enzymes important for aerobic and anaerobic metabolism
Position of attachment
attachment further away from joint creates a longer lever (produce greater torque)
length of a muscle
determines the amount of tension that can be generated
Maximum crossbridges between the actin and myosin myofilaments within the sarcomere can be achieved at the midpoint of the range of sarcomere length
Overtraining
can result in psychological breakdown (staleness) or physiological breakdown (injury, fatigue, or sickness)
Minimize negative effects by engaging in proper and efficient resistance training, eating a proper diet, and rest
Reversibility
Cessation of strength training will result in muscle atrophy within as little as 48 hours
Consistent exercise of a muscle is essential to prevent reversal of the hypertrophy that occurs with training
Overload principle
refers to a physical training practice in which the body is intentionally pressed to work beyond its current limits
Isometric exercise
involves a muscle contraction in which the length of the muscle remains constant while tension develops toward a maximal force against an immovable resistance
Generate maximum force for 10 seconds at a time, repeated 5-10 times per day
Strength gains are specific to joint angle at which training is performed
Valsalva effect
Happens with isometric exercises; tends to produce a spike in systolic blood pressure (holding breath, increased intrathoracic pressure)
Eccentric vs concentric
More possible force generation exists in eccentric contraction than concentric
Concentric- produces movement
Eccentric- control weight as it is lowered
Eccentric contractions require a lower level of motor unity activity to achieve a certain force; because fewer motor units are firing to produce a specific force, more motor units may be recruited to increase force
Eccentric contractions require less oxygen utilization
Mechanical efficiency is much higher in eccentric
Concentric accelerates movement, whereas eccentric decelerates motion
Eccentric muscles fatigue more rapidly concentrically than eccentrically
Isotonic training
Developing muscular strength: 1-2 seconds concentric, 3-4 seconds eccentric (ration of 1:2)
Disadvantage: amount of force necessary to move a weight through a ROM changes according to angle of pull
Training for muscular strength
Heavier weights with lower reps (3 sets of 6-8 reps)
Training for muscular endurance
lighter weights with higher reps (3 sets of 10-15 reps)
Isokinetic exercise
Involves a muscle contraction in which the length of the muscle is changing while the contraction is performed at a constant velocity
Biodex
Used in isokinetic exercises; devices rely on various types of pressure systems to produce constant velocity of motion
Circuit training
employs a series of exercises that consist of various combinations of weight training, flexibility, calisthenics and brief aerobic exercises (usually 8-12 stations, repeated 3 times, with specific time periods at each station)
calisthenic strengthening exercises
free exercise- isotonic exercises can be graded according to using gravity as an aid, ruling gravity out, moving against gravity, or using body weight/body part as resistance
Some exercises use an isometric (holding) phase instead of full ROM; hold location of maximal tension for 6-10 seconds, repeated 1-3 times
Plyometric exercise
Includes specific exercises that encompass a rapid stretch of a muscle eccentrically, followed immediately by a rapid concentric contraction of that muscle
Amortilization: time delay between overcoming the negative work of the eccentric pre‐stretch to generating the force production and accelerating the muscle contraction and the elastic recoil in the direction of the plyometric movement pattern
The greater the eccentric stretch, the greater the resistance that the muscle can overcome (rate of stretch is more important than the magnitude)
Strength training for females
Significant muscle hypertrophy in the female athlete is dependent on the presence of testosterone
Both males and females experience the initial gains following the beginning of a strength program due to neuromuscular efficiency increases; initial rapid strength gains tend to plateau after 3-4 weeks for females
Females reduced strength to body weight ratio results from their higher percentage of body fat
Cardiorespiratory endurance
ability to perform whole body, large muscle activities for extended periods of time (cardiorespiratory system provides oxygen to the various tissues of the body)
Maximum aerobic capacity (VO2 max)
greatest rate at which oxygen can be taken in and used
Greater exercise rate/intensity=greater oxygen consumption needed to perform
Normal aerobic capacity for most college age athletes is between 45-60 mL/kg/min
Factors that determine maximal oxygen consumption rate
external respiration involving the ventilator process/pulmonary function
Gas transport (accomplished by heart, blood vessels, and blood)
Internal respiration (use of oxygen by cells to produce energy)
Effects on the heart
Heart must pump more oxygenated blood to meet increased demand
Heart rate increased proportionally to exercise intensity; plateaus after 2-3 minutes; Oxygen consumption can be estimated by heart rate (continues to rise with intensity increase)
Increased stroke volume (volume of blood pumped with each beat); normal: 70 mL/beat; only increases up to 40% of maximal heart rate
Increased cardiac output: at rest: 5 mL/min blood pumped through heart (exercise: increases to 20-30 mL/min); Cardiac output is the primary determinant of the maximal rate of oxygen consumption
Training effect
Cardiac output=increased stroke volume x decreased heart rate
ATP
Immediate energy source
ATP is produced in muscle tissue from blood glucose or glycogen
Glucose not needed immediately is stored as glycogen in resting muscle and liver (later converted back to glucose for transferring to blood to meet body's energy needs)
Once muscle and liver glycogen is depleted, body depends on fats stores in adipose tissue for energy
During rest and submaximal exertion, substrate usage is 60% fat, 40% carbs
Aerobic vs. Anaerobic Metabolism
glycogen can be metabolized within muscle cells to generate ATP after ATP stores are depleted
Usually aerobic and anaerobic systems function simultaneously (degree determined by intensity and duration)
If intensity is low enough that oxygen can be supplied to meet demands- aerobic
If intensity is high enough that there is insufficient oxygen to meet demands- anaerobic
Max heart rate equation
220-age
Karvonen equation
target training HR= resting HR + (0.6 x [max HR-resting HR])
Continuous training
heart rate should be elevated to at least 70% of max rate (up to 85%)
Interval training
should work at 60-80% of max HR; recovery period should lower HR to 30-45% of max
Fartlek training
This type of training allows an athlete to run at varying speeds, over unmeasured distances, on different terrain (Fartlek is Swedish for 'Speed play'
Objective: put surges into a running workout, varying the length of surges according to individual purposes
Fitness assessment
a series of measurements that help to determine the current health and fitness level of clients.
Flexibility, muscular strength, endurance, power, cardiorespiratory endurance, speed, balance, agility
Macrocycle
the complete training period. can be divided into pre-season, in-season, and off-season.
• As competition approaches, training sessions gradually change to less intense, low volume activity
As competition approaches, training sessions gradually change to less intense, low volume activity
Mesocycle
divisions of macrocycle; may last for several weeks or even months
Preparatory period of mesocycle
Hypertrophy/endurance phase: early in offseason, low intensity and high reps; goal is to develop a base of endurance on which more intense training can occur
Strength phase: offseason, intensity and reps progress to moderate levels; weight training activities become more sport specific
Power phase: preseason, athlete trains at a high intensity at or near level of competition, volume of training is decreased so that a full recovery is allowed between sessions
cross training
Approach to training and conditioning for a specific sport that involves substituting alternative activities that have some carry over value to that sport
Particularly useful in transition and early preparatory periods
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