Chapter 4 Conditioning & Strength Training in Athletics.
Transcript of Chapter 4 Conditioning & Strength Training in Athletics.
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Chapter 4Chapter 4Conditioning & Strength Training in Conditioning & Strength Training in
AthleticsAthletics
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Overview
•Purpose of conditioning and strength training
•Fitness-testing procedures •Fitness-testing parameters •Exercise prescription •Developing the strength-training program
•Types of strength training •Equipment selection• Integrating other fitness components
•Preventing injury
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Purpose of Conditioning and Strength Training
•Athletes’, and the athletic trainer's, role in conditioning and strength training
– Optimize performance & athletic development
– Prevent injury
•People in other exercise settings – Enhance health and wellness– Optimize performance
•Older adults – Maintain health and wellness– Improve quality of living
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Fitness-Testing Procedures
• Measures the athlete's level of fitness– Helps identify muscle groups or
energy sources that need to be trained
• Usually includes tests of muscular function, cardiovascular function, speed, agility, and body composition– SPARQ testing provides sport-specific
evaluation• www.sparqtraining.com
• Preseason participation evaluation
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Fitness-Testing Procedures
• Ongoing evaluations – For athletes
• Help to identify particular weaknesses that may have developed
– For physically active (non competitive athletes)
• Indicate progress toward fitness goals and whether changes in the program are advisable
• Postseason fitness evaluations – Used to plan and assess the off-season
training program
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Fitness-Testing Parameters
• Muscle function – Muscle strength
• Ability of the muscle or group of muscles to overcome a resistance
• 1-repetition maximum (1RM) test
– Muscular endurance • Ability of a muscle or group of muscles to perform a
repetitive action • Sit-ups, push-ups, or more sport-specific evaluations such
as the squat with a light weight for a cross country runner
– Muscle power • Rate of performing work: A weight lifted (force) through a
range of movement (usually a vertical distance) divided by the unit of time required to perform the lift
• Vertical jump
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Fitness-Testing Parameters
• Cardiovascular function – Evaluating aerobic power
• Ability to use oxygen in performing work
• 1.5 mile (2.4 km) timed run, step test, 2 mile (3.2 km) timed run
– Evaluating anaerobic power
• Ability to perform activities of very short duration using metabolic processes that produce energy without oxygen
• Vertical jump, shuttle run
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Fitness-Testing Parameters
• Agility and speed – Agility
• The ability to start, stop, and change direction
• Shuttle run, T-test, Edgren Side Step test
• Proper footwear; time to learn the pattern before being timed
– Speed • Length of time required to travel a set
distance • Running—preferably in distances
similar to those that occur in the sport; timed dashes such as the 40 yd (37 m) or 100 yd (91 m) dash for sports with short bursts of sprinting
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Fitness-Testing Parameters
• Flexibility – Joint structure
• Structure of joint surface determines the motions available
• Ball-and-socket versus other types of joints
– Effects of muscle size • Muscle bulk can limit movement • Can avoid this loss of flexibility in
two ways: stretching the same muscle that is strengthened and strengthening the opposite muscles (antagonists)
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Fitness-Testing Parameters
• Flexibility (cont.)– Ligament and tendon
composition• All connective tissues are made up of
collagen and elastin
– Some people have more elasticity than others have
– Age and sex• Females tend to be more flexible than
males • As people age, they tend to decrease in
flexibility
– Active people are more flexible than sedentary people
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Fitness-Testing Parameters
• Flexibility (cont.)– Testing – Importance – Hamstring: sit-and-reach
test – Pectoralis major muscles:
supine, elbows clasped behind head; then relax shoulders to allow elbows to move toward table
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Fitness-Testing Parameters
• Height, weight, and body composition – Uses of anthropometry:
height and weight • To determine position on team an
athlete is best suited for • Self-knowledge • Unexpected changes can be a sign
of a medical condition
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Fitness-Testing Parameters
• Height, weight, and body composition – Body composition test is
more significant • Amount of fat in relation to lean
tissue • High levels of fat affect ability to
move optimally and are associated with certain diseases and illnesses
• Methods of measuring – Skin calipers – Body mass index – Hydrostatic weighing – Bioelectrical impedance
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Exercise Prescription
• Needs analysis—considering the objectives of the program – What muscle groups should be conditioned?– Demands of sport: Physiological and
biomechanical analysis of the skills of the sport
– Abilities of the athlete – Energy systems – Muscle activity: concentric, eccentric, or
isometric? – Injury patterns
• Team's injury history
• Athlete’s injury history
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Exercise Prescription
• Goal setting – Short-term goals
• Include immediate (individual day) and short-range (month) goals
• Contribute to the long-term goal
– Long-term goals • Must be established by the athlete • Should be specific, measurable, and attributable to
the conditioning program
– Limitations to the plan • Recognize that obstacles to achieving the goal will
occur, and establish alternate plans • Provide communication and encouragement
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Exercise Prescription
• Exercise plans – Training volume: Amount of work
performed – Exercise order – Station approach: Maximize overload
on one muscle group before moving to the next
– Circuit training: Work a muscle group to fatigue, and then hurry to the next exercise, maintaining the elevated heart rate
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Developing the Strength-Training Program
• Resistance and overload: essential to every program
• Exercise intensity– The percentage of the 1RM: relationship of percentage
to strength gains– Hypertrophy method – Goal is increased muscle mass through increasing the
size of individual muscle fibers – 5 to 12 reps at 70 to 85% of the 1RM
• High-intensity training method (HIT) – Goal is to improve recruitment of existing muscle
fibers rather than to increase the size of the fibers – Intensity reaches up to 100%; amount of weight
increased if athlete can lift prescribed weight more than four times
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Developing the Strength-Training Program
• Periodization– Brings about peak performance by
constantly changing training stimulus (intensity, volume, specificity, etc.)
– Reduces risk of injury and overtraining– Macrocycle comprised of mesocycles,
mesocycles comprised of microcycles
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Developing the Strength-Training Program
• Macrocycle– Duration of
competitive training
• Annual for most athletes, every four years for Olympic athletes
– Progresses from high volume, low intensity non-sport specific to low volume, low intensity, sport specific activity
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Developing the Strength-Training Program
• Mesocycle– Preparatory phase
• Off-season (3 sub-phases)– Hypertrophy/endurance
» Low intensity, high volume» Non-sport specific
– Strength» Moderate intensity, moderate volume
– Power» High intensity, low volume» Sport-specific
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Developing the Strength-Training Program
• Mesocycles (continued)– In-season
• Competition phase– Maintenance driven– High intensity, low volume
– Post-season• Transition phase
– Unstructured– Allows time to recover physically &
psychologically
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Developing the Strength-Training Program
• Progressive overload – Gradual increase in the stress placed
on a muscle as it gains strength or endurance
– Accomplished through increasing repetitions or resistance
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Developing the Strength-Training Program
• Rest periods and training frequency – Rest periods: Amount of time between
consecutive sets • Longer—3 to 5 min—when training for absolute strength
(1RM loads) • Shorter—30 to 60 sec—when training for muscle
hypertrophy (8-12 reps with submaximal weight) • Rest periods in circuit training: 1:1 ratio and when to
modify
– Training frequency: Length of time between exercise sessions
• Typically, weight training done on alternating days • Longer recovery needed if early in exercise program, if
exercises are multijoint, if maximal or near-maximal loads are used
• Shorter recovery needed if low volume used on days between high-volume training, or if athlete has been weightlifting on a regular basis for several years
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Types of Strength Training
• Isometric– Muscle generates a force,
but there is no joint movement; resistance is greater than the athlete is able to move
– Strength gains are greatest at the precise joint position at which the contraction is performed
– Isometrics are not often applicable to sport performance, though consider holding positions in wrestling and gymnastics, abdominal muscles in swimming, abdominal and back muscles in running
– Difficult to measure the overload
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Types of Strength Training
• Isotonic– Moving the joint through a range of motion with a set
amount of resistance applied – Occurs in lifting free weights and in most activities of
daily living
• Variable resistance – Delivers a varying resistance at different points in
the range of motion – Offset cam on Nautilus/variable-resistance machines;
sliding lever bar systems; rubber bands or elastic tubing (provides increased resistance as the band is elongated)
• Isokinetics – Muscular action performed at a constant velocity – Isokinetic machines provide a maximum resistance
throughout the entire range of joint movement
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Types of Strength Training
• Concentric and eccentric training – Most sports involve both phases – Concentric muscle activity
• The shortening of the muscle when a limb moves through a range of motion with a resistance applied
• This muscle action is the force-production part of almost every human movement
– Eccentric muscle activity • The lengthening of a muscle (lengthening contraction)
that occurs with lowering of a weight • Does not occur in every form of isokinetic exercise
(some isokinetic machines do allow eccentric contractions), proprioceptive neuromuscular facilitation exercises, or manual resistance exercises without modifications
• Does occur with most other weightlifting machines and in all forms of body weight conditioning (push-ups, pull-ups, sit-ups, etc.)
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Types of Strength Training
• Plyometrics – Also known as stretch-shortening cycle exercise
• Stretch phase: Eccentric loading phase • Shortening phase: Force-production or concentric phase • Every physical activity incorporates the stretch-shortening
cycle
– Critical feature: A concentric force production follows every eccentric load absorption
– When a muscle is stretched prior to the onset of a contraction, the contraction is greater than it would have been otherwise
– Can be used as part of a rehabilitation program or to prepare for a specialized skill or performance
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Equipment Selection
• Must understand biomechanics of the sport or activity, then attempt to find specific exercises to challenge the relevant muscles to adapt, and choose equipment on these parameters
• Free weights • Strength-training machines
– Can be less expensive than free weights – Safer for young athletes—cannot drop weight
on foot or chest – May not provide an adequate range of
exercises for all sizes of athletes or for all strength levels
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Equipment Selection
• Individual machines – Take up more space and cost more than free
weights – Major benefit: can exercise an individual joint
action or muscle group • Other equipment
– Functional activities – Plyo balls, elastics, swimming or pool work
• Comparing equipment types – In general, free weights are thought to be
more beneficial than machines – Machines offer an advantage when range of
motion is limited—in rehabilitation situations or for athletes who have disabilities
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Integrating Other Fitness Components
• Aerobic endurance training – Nearly every physical activity requires some
degree of cardiovascular, or aerobic, endurance
– Establish fitness level by using a cardiovascular stress test to determine the maximal heart rate
– The American College of Sports Medicine (ACSM) recommends an exercise intensity for aerobic conditioning between 60 and 90% of the maximal heart rate (or 50 to 80% of the VO2max obtained in a stress test)
– Overload required, short-term goals leading to long-term goals in a steady progression
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Integrating Other Fitness Components
• Anaerobic training – Not as universally required as aerobic training, but critical in
most sport activities – Training principles
• Requires short, intense bursts of activity • Should be sport specific • Possible methods: running short, intense sprints; performing short,
intense bouts on a slide-board, bicycle, step-up equipment; and so on • Cannot be sustained for long periods of time • Can use interval training to allow body to recover
– Who should train anaerobically? • Primarily for people with moderate level of fitness who want to improve
this aspect of their conditioning • Not appropriate for older adults or others who have low fitness levels, or
for anyone who might risk injury doing exercise at high intensity • People at risk for cardiovascular disease should be carefully screened
– Program design • Advantageous to vary distances of sprints during the workout • Increase volume gradually to avoid injury: Increase mileage or time spent
by no more than 10% per week • Alternate interval training days with days of rest or more moderately
paced exercise
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Integrating Other Fitness Components
• Flexibility/stretching programs – Rationale for stretching: reduction of injury?
improvement of sport performance? use in rehabilitation?
– Passive stretching • No work on the part of the athlete • Another person carries limb through range of motion;
must have training
– Active stretching • Athlete takes an active role in the stretching • Uses his or her own body to produce the stretch
– Contract/relax stretching • Partner or therapist provides the resistance to the
contraction and stretches the muscle group • Preliminary contraction may allow the muscle to more
fully relax during the stretching cycle • Single, straight plane of motion
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Integrating Other Fitness Components
• Flexibility/stretching programs – Proprioceptive neuromuscular
facilitation (PNF)• Requires that three movements occur:
flexion/extension, abduction/adduction, and rotation • Diagonal patterns of movement traversing three
planes
– Stretching methods• Static: Joint moved to the point at which tightness
is felt, and that position held • Ballistic: Involves a bouncing movement; not
entirely safe • Dynamic: Involves sport-specific movements; for
example, "high knees" for sprinters
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Preventing Injury
• Coaching methods – Particular coaching techniques or instructions
can cause or prevent injuries (e.g., spearing versus head up during tackling in football)
– National Standards for Athletic Coaches (National Association for Sport and Physical Education/American Alliance for Health, Physical Education, Recreation and Dance [AAHPERD])
• Matching athletes on motor skill performance
• Controlling biomechanical stress/overuse • Role of extrinsic forces (someone else
landing on your foot) • Modifying physical demands placed on
athlete (being aware of illness and fatigue)
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Considerations for Female Athletes
• Hormonal differences• Neural differences• Strength/body weight ratio
– Absolute vs. relative strength