CONDITIONING TECHNIQUES

OBJECTIVES

• Identify the principles of conditioning• Defend the importance of the warm up and cool down

periods• Evaluate the importance of strength and flexibility and

cardiorespiratory endurance for both athletic performance and injury prevention

• Analyze specific techniques and principles for improving cardiorespiratory endurance muscular strength and flexibility

• Discuss fitness testing and identify specific tests to assess various fitness parameters

• Apply the concept of periodization and identify the various training period in each phase

PRINCIPLES OF CONDITIONING

• Safety• Warm up and cooldown• Motivation• Overload• Consistency• Progression• Intensity• Specificity• Individuality• Minimal stress

SAFETY

• Proper techniques• How they should feet during workout

WARM UP/COOLDOWN

• The purpose is to gradually stimulate the cardiorespitory system to a moderate degree to increase blood flow to working skeletal muscles and increase muscle temperature • Athletes should break sweat

WARM UP/COOLDOWN CONT.

• Stretching• Static vs Dynamic• See page 85 in books

COOL DOWN

• Allows body to return to a state of rest• Often ignored• Stretch decreases soreness after activity

CARDIORESPIRATORY ENDURANCE

• Ability to perform whole body large muscle activities for extended periods of time• Supplies oxygen to various tissues of the body

CARDIORESPIRATORY ENDURANCE CONT.

• VO2 max- the greatest rate at which oxygen can be taken in and used during exercise• Three factors that determine• External respiration• Gas transport• Internal respiration

CARDIORESPIRATORY ENDURANCE CONT.

• Effects on the heart• Heart rate increasing proportionally to intensity of

workout• Over time resting heart rate will decrease• Stroke volume will increase• This is known as the training effect

CARDIORESPIRATORY ENDURANCE CONT.

• Energy systems• ATP- immediate energy source• Produced in the muscle tissue from blood glucose or glycogen• Only last a few seconds• Once depleted more must be regenerated for muscular

contraction to continue

• http://www.youtube.com/watch?v=uCmNQQWlrc0

CARDIORESPIRATORY ENDURANCE CONT.

• Energy systems• Aerobic versus anaerobic metabolism• Three different systems ATP, glycolytic and

oxidative.• ATP only last seconds then turns to stored

glycogen • Glycogen is broken down to make glucose. This

breakdown produces a by product called lactic acid. This is referred to as anaerobic metabolism.• As exercise continues oxygen is required to

produce ATP. This is called aerobic metabolism

CARDIO CONT.

• Aerobic system burns the lacate using oxygen thus removing it and creating far more ATP

• http://www.youtube.com/watch?v=PQMsJSme780

WHAT YOU NEED ABOUT CARDIO

• Anaerobic • requires

TRAINING TECHNIQYES

• Frequency 3+/wk• Intensity 60-90 %• Type varied• Time 20-60 mins

TARGET ZONE

• Max heart rate 220-age• Target zone 60-90% 0f max heart rate

STRENGTH PROGRAMS

• Muscular strength- the maximum force that can be applied by a muscle during a single maximum contraction

• Power- the ability to generate force rapidly• Muscular endurance- the ability to perform repetitive

muscular contractions against some resistance• 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

STRENGTH PROGRAMS

• Muscle contraction• Isometric, Isotonic (concentric, eccentric), isokinetic

TYPES OF STRENGTHENING EXERCISES

• Isometrics- No change in length of muscle no movement.• + Cheap• - only works one range of motion ROM• Good for rehab

TYPES OF STRENGTHENING EXERCISES

• Isotonic- shortens and lengthens the muscle through a complete range of motion• Concentric contraction- shortens (positive work out)• Eccentric lengthens- lengthens (negative work out)

• + - works full ROM • - risk of injury

TYPES OF STRENGTHENING EXERCISES

• Isokinetic- speed is same but resistance changes• + max resistance throughout rom• - cost

TYPES OF STRENGTHENING EXERCISES

• Functional strength training• Closed kinetic chain – weight bearing• Works multiple planes• See pg. 97

TYPES OF STRENGTHENING EXERCISES

• Core stability training- muscles of the lumbar spine, abdomen hips and pelvis• See page 98

TYPES OF STRENGTHENING EXERCISES

• Circuit training – exercise stations that consist of various combinations of weight training, flexibility, calisthenics and aerobic exercises.• Plyometric exercises- type of exercise that takes

advantage of the stretch-shortening cycle.• See page 105

FLEXIBILITY

• Factors that limit• Bony structures• Fat• Skin• Muscles• Connective tissue• Neural tissue tightness

FLEXIBLY

• Agonist- muscle contracting to cause movement• Antagonist- muscle that stretched

• Active range of motion AROM- the degree to which a joint can be moved by a muscle contraction• Passive range of motion PROM- the degree to

which a joint may be passively moved

FLEXIBLY

• Neurophysiological basis of stretching• Mechanoreceptors important in the stretch reflex• Muscle spindle and golgi tendon organ• When the muscle is stretched the golgi tendon organ sends a

message to the spinal cord• This impulses returns to the muscle causing muscle to

reflexively contract• If the stretch continues for an extended period of time the

muscle spindle will over the golgi tendon this is called autogenic inhibition

FLEXIBLY

• Types of stretching• Dynamic stretching- controlled stretches recommended

prior to beginning an activity• Static stretching- passively stretching an antagonist

muscle by placing it in a maximal stretch and holding it there

• Proprioceptive neuromuscular facilitation (PNF)- Stretching techniques that involve combinations of alternating contraction and stretches.

• Pilates and yoga

PERIODIZATION IN CONDTIONING

• Pg 117.