Strength & Conditioning Beginning Ath Med Spring 2015 HELPFUL HINT: READ YOUR BOOK! Start your project now! Standard: Examine Performance Enhancement Philosophies O Student should be able to: O Define terms associated with performance enhancement O Differentiate between cardiovascular and muscular endurance O Identify how each are attained O Differentiate between power, speed, and strength O Explain how power, speed, and strength are used in athletics Standard: Examine Performance Enhancement Philosophies O Students should be able to: O Discuss general conditioning principles O Explain and differentiate between adaptation, overload, specificity, and periodization in regards to athletic conditioning O Describe how adaptation, overload, specificity, and periodization are achieved in athletic conditioning Standard: Examine Performance Enhancement Philosophies O Students should be able to: O Describe the effects of exercise has on the cardiovascular and respiratory systems O What are the immediate effects of exercise on Heart Rate and Ventilation O Compare and Contrast Aerobic and Anaerobic Conditioning O Examine the importance of a warm up and cool down in a training program O Examine different cardiovascular training methods O Describe how interval, fartlek, circuit and continuous training methods are performed Standard: Examine Performance Enhancement Philosophies O Students should be able to: O Examine the roll strength training has on fitness and athletic performance O Compare and contrast the difference between slow & fast twitch muscle fibers and the type of athletic performance each influence O Compare and Contrast different types of movements related to strength training O Identify methods of resistance O Apply general conditioning principals to improve strength 1
Standard: Examine Performance Enhancement Philosophies O Students should be able to: O Examine the importance of flexibility in fitness & athletic performance O Explain the general guidelines of flexibility O Define ROM and how it relates to fitness & athletic performance O Identify the benefits of flexibility O Demonstrate proper timing of flexibility techniques O Identify the different methods to increase flexibility and the safety and effectiveness of each Terminology O Accommodating resistance: O Change in resistance at different points in the range O SAID Principle O Specific Adaptation to Imposed Demands O When the body is subjected to stresses and overloads of varying intensities, body will adapt over time to overcome whatever demands are placed on it Terminology O Progressive resistance exercise: O PRE O Strengthens muscles through contraction that overcomes some fixed resistance produced by equipment Terminology O SPECIFICITY OF EXERCISE: O doing things that are very specific to the action that you will use in your event O Functional Strength Training: O The use of integrated exercises to improve functional movement patterns O WEIGHT LIFTER: O person that lifts weights to gain strength O POWER LIFTER: O person that works on the three Olympic lifts (snatch, clean & clean and jerk) O BODY BUILDER: O works on looking the best, usually not real functional. Terminology O strength gains will depend on them O Ectomorph O small frame, skinny, can t put on weight O Mesomorph O athletic build, muscular, puts on good weight easily O Endomorph O very big, but usually with excess fat. true non-athlete Body types 2
O Fitness is critical for performance and injury prevention O Improper conditioning is a major cause in sports related injuries O Areas of concern: O Flexibility O Muscular strength, endurance, power O Cardiorespiratory endurance Periodization in Training and Conditioning O Traditional seasons no longer exist for serious athletes O Periodization O Achieve peak performance O Decrease injuries and overtraining O Program that spans various seasons O Modify program relative to athlete s needs Year Round Training Cycle O Complete training cycle O Seasonal approach based on preseason, in-season, and off-season O Changes in intensity, volume, specificity of training occur in order to achieve peak levels of fitness for competition O Broken into periods or phases (lasting weeks or months) Periodization Cycles O Macrocycle: O long period of time; one year, 4 years O Mesocycle: O medium length of time, several weeks to several months O one of the four seasons (usually 12-14 weeks long) O Microcycle: O short length of time, one or more weeks Pre: O begins 8-12 weeks before the season O attain highest level of strength and conditioning O work specifically with technique O sport specific exercises are put in the routine O aerobic conditioning is sport related O utilizes Transition, Base and Functional Prep cycles 4 Seasons In: O must maintain what you have made O utilizes Maintenance Prep cycles Post: O immediately following the sport season O used for rehab and rest O utilizes Active Rest and General Prep cycles 4 Seasons Off: O weights start in a high rep/low weight sequence O activity is still out of sport O working on muscle endurance more than strength O utilizes General and Transition Prep cycles 3
Mesocycles O Transition period: O Follows last competition (early off-season) O Unstructured O escape both physically & psychologically O Preparatory period: O Off-season O Hypertrophy/endurance phase O Low intensity with high volume O Early off-season O May or may not be directly related O Allows for development of endurance base O Lasts several weeks to 2 months Preparatory Phase O Hypertrophy/endurance phase: O Increase anaerobic capacity, increase lean muscle mass, develop muscular and metabolic endurance base O Highest volume (3-5 sets, 8-12 reps or 3-6 sets, 10-20 reps) high to moderate volume O Lowest intensity (60% to 75% of 1RM) low to moderate intensity O Lasts up to 6 weeks (Based on program goals & level of athletes conditioning) O Establish neural & muscular base (adaptations) O Low intensity aerobic activity O Agility progression O Flexibility progression O Recovery week of low intensity/low volume afterwards Preparatory Phase O Strength phase: O Off Season O Increase strength of muscles relative to sport, become more sport specific, heavier loads, less volume O Moderate volume (3-5 sets, 4-8 reps) O High intensity (80% to 90%1RM) O Moderate intensity aerobic activity O Moderate intensity plyometric training (Levels 1-5) O Multiple joint movements before single joint O Agility & flexibility progression O Towing/Downhill activities (Speed development) O Power phase: Preparatory Phase O Pre Season O Low volume (3-5 sets, 2-5 reps) O High intensity (30-40% and 75% to 95% 1RM) O Full recovery between sets (energy systems ratios) O High intensity aerobic activities & plyometrics O Power moves multi-joint O Plyometric drills separate from RT days O Agility & flexibility progression O The goal is to PEAK right before competition begins 4 X 4 Matrix Mesocycles (cont.) FREQUEN CY INTENSI TY POWER 1-2 week 30-40% 85-95% STRENGTH 3-4 week 75-85% HYPERTROP HY 4-6 week 60-75% ENDURANCE 5-7 week <60% VOLUME 1-4 reps 1-2 sets 4-8 reps 3-4 sets 8-12 reps 4-6 sets 12-15 reps 5-7 sets REST 4-6min 2-3min 30-90s <30s O Competition period: O May last a < week or several months for seasonal sports (Ideally 2-3 weeks max) O High intensity, low volume, skill training sessions O Emphasis: increased technique and injury prevention work, decreased volume, preserve strength if not get stronger, more explosive O Peaking: very high intensity (>93% 1RM) and very low volume (1-3 sets, 1-3 reps) O Maintenance: moderate intensity (80-85% 1RM) and moderate volume (2-3 sets, 6-8 reps) O May incorporate microcycles (1-7 days) O Designed to ensure peak on days of competition 4
Matveyev s Model of Periodization: Appropriate for Novice Athletes Modifications of Matveyev s Model of Periodization; for Advanced Athletes Microcycles O general prep: O orientation/re-orientation with equip, O initial stim of neuromuscular & endocrine system O base strength 60% max (5-6 sets/6-10 reps) O transition prep: O physiological base development O hypertrophied changes are emphasized O strengthen muscles, tendons O working at 70% max (4-5 sets/6-8 reps) O base prep: O basis for overall strength development O changing point for volume/intensity relationship O working at 80% max (3 sets/5-6 reps) Microcycles O functional prep: O max of strength & power related components O facilitation of neuromuscular system to sport req. O building of pure muscle bulk O working at 90% max (2 sets/3-6 reps) O maintenance prep: O continue to attain peak technical & performance levels while maintaining acquired strength & cond. O keeping things steady working between 60-90% (4-6 sets/8-10 reps) O active rest: O break from regimented strength & cond. activity O mild to moderate forms of activity O no strengthening or sport specific activity. KEY POINT Periodization involves shifting training priorities from non-sport specific activities of high volume and low intensity to sport-specific specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimize performance. Three goals to strength training 1) Flexibility basic 2) Muscle strength 3) Aerobic conditioning (aerobic v anaerobic) 5
Conditioning process 5 parts 1) warm up 2) flexibility 3) activity 4) cool down 5) flexibility Warm-up O Precaution against unnecessary musculoskeletal injury and soreness O May enhance certain aspects of performance O Prepares body physiologically for physical work O Stimulates cardiorespiratory system, enhancing circulation and blood flow to muscles O Increases metabolic processes, core temperature, and muscle elasticity General O Activities which bring a general warming to the body(break a sweat) O Not related to sport Specific O Specific to sport O Stretching, jogging, running, throwing, catching Should last 10-15 minutes (increases with age) resulting in effects that will last 45 minutes Cool-down O Essential component of workout O Bring body back to resting state O 5-10 minutes in duration O Often ignored O Decreased muscle soreness following training if time used to stretch after workout O blood and lactic acid levels decrease rapidly, prevents blood from pooling in extremities, decrease swelling, decreases soreness Homework O10 SPORT SPECIFIC WARM UPS O10 GENERAL WARM UPS O MUST EXPLAIN O MUST DIFFER ONO STRETCHING OR STRENGTHENING OMUST LAST 15-30 MINS Why is it important to have good flexibility? O Flexibility O Ability to move a joint(s) smoothly through a full range of motion (ROM) O Originally believed that decreased ROM results in: O Decreased performance capabilities O Uncoordinated/awkward movements O Predisposes athlete to injury 6
O New evidence indicates that it may be more important for participation in more dynamic activities O Activities that require jumping, bounding O High intensity stretch-shortening cycles (where muscle tendon unit requires storage of more elastic energy O Without necessary flexibility the tendon may exceed capacity O Stretching can influence viscosity of tendons making it more compliant = injury reduction O No scientifically based evidence to support relationship between stretching and occurrence of injury Factors That Limit Flexibility O Bony structures O Tissue approximation O Excessive fat O Muscle and tendon lengths O Connective tissue O Scarring and contractures O Skin Range of Motion (ROM) O Active range of motion = dynamic flexibility O Ability to move a joint with little resistance O Passive range of motion = static flexibility O Motion of joint to end points without muscle contraction O Must be able to move through unrestricted range O Must have elasticity for additional stretch encountered during activity Agonist vs. Antagonist Muscles O Joints are capable of multiple movements O Example: O Quadriceps will extend knee with contraction O Hamstrings will stretch during extension O Quads (muscle producing movement) referred to as agonist O Muscle undergoing stretch referred to as antagonist O Agonist and antagonist work together to produce smooth coordinated movements Myotatic Stretch Reflex OHelps the body protect itself from an overstretch. O The muscle resists the stretchallows you to increase the amount of flexibility you have. 7
Flexibility OShould stretch the entire muscle with a load placed on it O the load allows the muscle to relax (overloaded) and stretch out. The stretched muscle is longer and has less tension on it which prevents injury. O helps to push out the lactic acid = decrease in muscle soreness. Flexibility O HYPERFLEXIBILITY: O produces weakness of joints at certain angles. no real value in sports/activities except in sports where you need a lot of ROM (gymnastics) O HYPERTROPHY: O can only limit a ROM by decreasing the area the part is allowed to move in (need to stretch so flexibility does not decrease during lifting) Ballistic Stretching Techniques O Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle O Increased motion is achieved through a series of jerks on resistant tissue O stretches the muscle tissue by tearing it = scar tissue = less flexibility Dynamic O Stretching technique of choice in athletic populations O Related to types of activity an athlete will engage in O Tend to be more functional in nature O Recommended prior to beginning an activity O Stretches that mimic components of athletic activity Static stretching O Passively stretching O 20-30 second hold = optimal O Go to point of pain and back off and hold for 30 seconds (3 to 4 times) O Controlled, less chance of injury O Not dynamic O Should precede ballistic stretching Proprioceptive Neuromuscular Facilitation O Physical therapy for neuromuscular paralysis O Technique that involves combination of alternating contractions and relaxation of both agonist and antagonists O Best technique to improve flexibility O contract/relax: relax:stretch to the myotatic reflex, hold for 10 seconds, contract and stretch again- partner stretch O hold/relax: stretch to myotatic reflex, hold for 10 seconds and stretch further. 8
Flexibility allows- 1) greater ROM - decreases injuries 2) aids in running by reducing the shock impact when landing 3) allows for greater speed of a body part so you get more speed on the object being thrown To gain- 1) very slow process 2) must be worked on daily 3) done before & after activity Stretching Tips 1) should be to the max but not painful 2) must keep the part in line with the body 3) must warm up before you stretch to get benefits 4) stretching after activity to gain most benefits Is there a relationship between strength and flexibility? O Co-exist O Muscle bound = zero flexibility O Strength training will provide individual with ability to develop dynamic flexibility through full range of motion O Develop more powerful and coordinated movements HOMEWORK! O 20 upper body stretches O 20 lower body stretches O 20 core stretches (abs, back, neck) O If the name is something complex, provide an explanation. Pictures will help (and save time later when doing the project) Muscular Strength, Endurance, and Power 9
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 Four concepts of a strength program 1. FLEXIBILITY: ROM of joints influenced by muscle, bones and other joints 2. STRENGTH a) static-- fixed or in one ROM b) dynamic-- movement of a load 3. POWER 4. ENDURANCE-- ability of a muscle to withstand fatigue in prolonged activity All components/concepts need to be worked on year around and incorporated into a cycle STRENGTH SAID: Specific Adaptations to Imposed Demands OVERLOAD PRINCIPLE: must stress the body to make it improve, done three ways 1) intensity- amount of weight used 2) duration- amount of time 3) frequency- number of times/week PROGRESSIVE RESISTIVE EXERCISE: must progressively add resistance to meet the overload principal Factors that Determine Levels of Muscular Strength O Size of muscle: O Function of diameter and of muscle fibers O Hypertrophy vs. Atrophy O Number of muscle fibers O Neuromuscular efficiency O Initial gains are due to increased efficiency O More effectively engage specific motor units O Biomechanical factors O Bones and muscles = Levers and pulleys O Fast-Twitch vs. Slow-Twitch Muscle Fibers O Motor units with distinct metabolic and contractile capability O Individual make-up O Muscles contain both types of fibers O Muscle functioning impacts ratios (postural vs. powerful movement) O Genetically determined O Slow twitch (Type I): O Generally major constituent of postural muscles O Fast twitch (Type II) O High force in short amount of time O Produce powerful movements O Levels of Physical Activity O Will influence increase/decrease in muscle strength O Also impacts cardiorespiratory fitness, flexibility and increases in body fat O Overtraining O Psychological and physiological breakdown O Signs O Apathy, loss of appetite, staleness, declines in performance, weight loss, inability to sleep O Prevent through appropriate training protocol, proper diet and rest 10
Core Stabilization Training O Core refers to the lumbo-pelvic-hip complex O 29 muscles in the lumbar spine, hip, abdomen and around the hip and pelvis O Will help to improve: O Postural control and muscular balance O Allow for expression of dynamic functional strength and dynamic stabilization of kinetic chain O Improve neuromuscular efficiency throughout the body O Optimal stabilization of the spine allows for effective utilization of strength, power and control of the prime movers O If core is weak, movement efficiency declines O Could lead to injury O Core training is designed to help develop strength, neuromuscular control, power and endurance within the lumbo-pelvic complex O Exercises must elicit maximal training response O Should be safe, challenging, stress multiple planes, and incorporate a variety of resistance equipment O Begin with activities where you are able to maintain stability and optimal neuromuscular control Techniques of Resistance Training O Progressive resistance exercise O Overload principle must be applied O Must work muscle at increasingly higher intensities to enhance strength over time O If intensity of training does not increase, but training continues, muscle strength will be sustained Isometric Exercise O No movement with muscle contraction O Hold 6-10 seconds for 10-15 times O Will not build muscle but can be used to maintain O Pro: quick, effective, cheap, good for rehab O Con: only works at one point in ROM, produces spiking of blood pressure due to Valsalva maneuver 11
Progressive Resistance Exercises (Isotonic training) O moving through full ROM O most strength attained by fibers initiating the movement. Two types 1) concentric: shortening of the muscle w/ + resistance 2) eccentric: lengthening of the muscle w/ - resistance -uses more fibers -less oxygen -produces higher forces *more soreness Progressive Resistance Exercise Techniques O Terminology associated with weight training O Repetitions O Repetition maximum O One repetition maximum O Set O Intensity O Recovery period O Frequency O When training should be able to perform 3 sets of 6-8 repetitions O Increases should occur in increments of 10% O 1 RM can be utilized to measure maximum amount of weight that can be lifted - must be very careful O Training of a particular muscle group should occur 3-4 times per week (not on successive days) Variable O variable resistance throughout the whole ROM. O allows the person to work at higher intensities O through the weak points and strengthen the weak points. O humans have different shapes Muscular Endurance vs. Strength O Training for endurance enhances strength and vice versa O Training for strength should involve lower repetitions at heavier weight O Training for endurance requires lower weight at 12-15 repetitions Open vs. Closed Kinetic Chain Exercises O Anatomical functional relationship for upper and lower extremities O OKC O When foot or hand are not in contact with the ground or supporting surface O CKC O Foot or hand are weight bearing O Widely used = more functional 12
Isokinetic Training O Muscle contraction at a constant velocity O Maximal and constant resistance throughout the full range of motion O Maximal effort = Maximal strength gains O Rehab O resistance is different in the work out you can gain power and endurance but you don t necessarily receive a workout CIRCUIT TRAINING having a number of different stations, spending so much time at each station, usually a variable machine workout + good for aerobic/anaerobic workout + popular in health clubs Plyometric Exercise O Rapid stretch, eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement O Rate of stretch vs. magnitude O Jumps, bounds, medicine ball throws O Often develop muscle soreness as a result of extensive eccentric loading + accommodate large numbers of people, all ages PLYOMETRICS O isotonic overload using the myotatic reflex, stresses the body Calisthenics Strengthening Exercises O Free exercise O Isotonic training O Gravity s involvement determines level of intensity O Full range of motion, may incorporate holding phase O Pull-ups, push-ups, back extensions, leg extensions 13
Functional Training O Newer technique used to improve strength and neuromuscular control O Involves tri-planar activities designed to challenge the whole body O Requires central nervous system to integrate proprioceptive information from multiple muscles to produce a specific movement pattern O Involves concentric, eccentric and isometric muscle contractions O Allows not only for development of strength and control but also high levels of core strength and flexibility PROPRIOCEPTION WORK knowing where your body is in space Cycles of Strength Stages the body goes through when you start to lift (return to activity or increase weight) 1) Alarm- lasts 2-3 weeks you think there is a decrease in performance, only from muscles being tired, sore and trying to adapt. 2) Resistance- continuing to overload the muscle, the muscle is adapting to new stress 3) Adaptation- body is working to compensate, nervous system is catching up (takes 4-6 months) 4) Plateau- beginning phase of exhaustion. Reasoning behind mixing up the program, to avoid exhaustion. The body will plateau no matter what and it is important to know that. Stressing the body -increases bone density, tendons, ligaments -increases the size of the muscle fiber ** remember to start with large muscle groups first and work to small (fatigue factor) O 15 upper body lifts O 15 lower body lifts O 10 total body lifts Homework! 14
One Repetition Maxes 1) 1 rep with as much weight as possible A. not good on the body B. never recreated in sports * won t get a true max. Ex-- lifting to find the max = tired 2) Pro formulause 225 lbs. to bench or other lifts-- as many times as possible looking for STR & END as well as work ethic and want 3) Sheet formula (like weight room) of reps (usually predetermined) reps are on a grid with weight Cardiorespiratory Endurance O Perform whole body activities for extended period of time O Performance vs. fatigue vs. injury O Aerobic exercise O Low intensity exercise that can be sustained for a long period of time O Anaerobic exercise O Activity where intensity is so high that demand for oxygen is greater than body s ability to deliver O System s four components O Heart O Lungs O Blood vessels O Blood O Improvements in endurance are the results of improvements in these 4 components Impact on Heart O Main pumping mechanism O Increase exercise = increased oxygen requirement=increase heart pumping O Heart able to adapt through increases in heart rate and stroke volume which will enhance overall cardiac output O Oxygenation of blood What determines how efficiently the body is using oxygen? O Aerobic capacity = VO 2 max O More active = higher capacity O Average value = 45-60 ml O 2 /min/kg O Increases in intensity require higher levels of oxygen consumption O Inherit certain range of maximum aerobic capacity (genetics) O Dependent on activity levels O Also impacted by muscle fiber types Maximum Aerobic Capacity O Most accurate techniques must be performed in a laboratory setting O Treadmill, bicycle ergometer O Monitor heart rate and gas exchange at particular workload O Generally utilize heart rate to estimate percentage of maximum aerobic capacity O Indirect method O Heart rate and aerobic capacity have linear relationship 15
Types of Training for Cardiorespiratory Endurance O Continuous O Mode (type of exercise) - must be aerobic in nature O Frequency (at least 3 times/week) O Duration(at least 20 minutes) O Intensity (monitor intensity as % of heart rate or perceived exertion) O Training heart rate target heart rate Maximum HR = 220 - Age O Karvonen formula O Target HR=Resting HR+(.6 [Max HR Resting HR]) O Interval training O Intermittent activities involving periods of intense work and active recovery O Must occur at 60-80% of maximal heart rate O Allows for higher intensity training at short intervals over an extended period of time O Most anaerobic sports require short burst which can be mimicked through interval training O Fartlek training O Cross-country running that originated in Sweden O Speed play O Similar to interval training in the fact activity occurs over a specific period of time but pace and speed are not specified O Dynamic form of training O Must elevate heart rate to minimal levels to be effective Cross Training O Training for a sport with substitutions of alternative activities (carryover value) O Useful in transition and preparatory periods O Variety to training regimen O Should be discontinued prior to preseason as it is not sport-specific Homework! O 15 cardio exercises O20 active rest activities OOne rep max chart with explanation of use IN YOUR OWN WORDS Injuries 1. Acute Muscle Soreness caused by blockage of circulation by lactic acid stimulates pain receptors in the muscle 2. Delayed onset muscle soreness (DOMS):( starts 2-3 days post initial activity can last 7 days - 2 weeks damage to muscle fibers causes free nerve endings around fiber to fire eccentric exercise usually brings this on ** prevention: good warm up and cool down, flexibility exercises, ice to relieve pain 16
Injuries (con t) 3. Muscle Stiffness: fluid that collects is slowly absorbed muscle becomes shorter, swollen and thicker. light exercise, ice w/ stretch will help 4. Cramps (2 types) a) Tonic- continuous contraction, caused from a depletion of electrolytes (water) and interruption of cooperation between muscles. b) Clonic- intermittent cramping, nerve irritation causes this. very rarely occurs, usually with a fracture READ YOUR BOOK! 17