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Sports Specific Training: Exercise Physiology & Periodization...Program design/ Sports specific...
Transcript of Sports Specific Training: Exercise Physiology & Periodization...Program design/ Sports specific...
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Sports Specific Training:
Exercise Physiology & Periodization
Presented by Greg Hogue, PT, OCS, CSCS
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Exercise
Physiology
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Rehab Wellness EliteYouth Athlete
Rehab: protection phase Stimulus Phase
Challenge Phase
*Challenge phase of rehab to the elite athlete
Muscle Physiology
• Sarcomere: the contractile unit of muscle
• Z line to Z line contractile unit
• Actin
• Myosin
• Sliding filament theory
Sliding Filament Theory
• Rest: Inactive Myosin cross bridge
• Muscle fiber stimulation: Impulse reaches motor end plate acetylcholine released outer membrane of muscle stimulated releasing calcium
• Coupling: Calcium reacts with troponin active site on actin uncovers cross bridge links
• Contraction: ATP reaction produces flexion of cross bridge Actin slides past Myosin. Z lines contract
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Sliding Filament Theory
• Recharging: Cross-bridge uncouples
ATP replaced on myosin cross bridge
• Relaxation: Calcium ions removed as
troponin covers active sites on actin
filament
Sliding Filament
Muscle Physiology
• Motor Unit: Motor Nerve + Muscle Fiber
• All or none law: Muscle fiber when stimulates either contracts completely or not at all. Strength of contraction directly related to motor units recruited. Initial phase of strength training and neuromuscular response
• Strength of muscle contraction directly proportional to cross sectional area. Larger numbers of sarcomeres in parallel EX: quadriceps vs. biceps
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Motor Unit
Muscle Fiber Types
• Type I / slow oxidative
• > aerobic capacity
• > number of mitochondria
• Motor neurons small lightly myelinated
• Recruited for endurance activities
Muscle Fiber Types
• Type IIA/ Fast oxidative glycolytic
• Intermediate fiber size between I and
IIB
• > Fatigue resistance than IIB
• Power over period of time activities >
10 seconds
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Muscle Fiber Types
• Type IIB/ Fast glycolytic
• > Anaerobic capacity
•Motor neurons large heavily myelinated
• Recruited for quick powerful movements
• Ability to train all. Genetic predisposition: Fast twitch
vs. slow twitch
Muscle Fiber Type
Motor Unit Recruitment
• Recruitment order: Type I > Type IIA >
Type IIB
• Slow twitch fibers recruited during
powerful activities IE rigid lever, tonic
vs. phasic muscles
• Fast twitch will not activate unless
activity is intense and powerful
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Adaptations to training
• Training to recruit as many fibers as
possible
• Overload fibers to cause muscle
hypertrophy
• Increased vascularization
• Bone remodeling
Factors for muscular development
• Gradual increase in ability of contractile
fibers to contract
• Recruitment of higher proportion of available
muscle fibers in each contraction
• High intensity activities recruit Type IIB
fibers
• Evidence suggest as repetitions exceed 6
decreased amounts of Type IIB fibers are
recruited
Overload Principle
• Muscle strength increases in response to
repetitive exercises against progressively
increased resistance
• Resistance used must be > 60% of 1 rep max.
Example 100# 1 rep max intensity must be 60#
or greater
• Example of predicted 1 rep max. Safer
predictor than 1 rep max. Example 5 reps at
280# 280# / .857 = 325# predicted max
• Periodization concepts: Volume = sets x reps.
Intensity = weight / Percent of Predicted max.
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SAID Principle
• Specific adaptation to imposed
demands
• Type of demand placed on muscle and
energy system controls adaptation that
will occur
• What's the best exercise to run faster?
• What's the best exercise to run further?
Program Design
Considerations
• Muscle group specificity
• Speed of movement
• Muscle action concentric and
eccentric. Ex. Hamstring
• Energy system specificity
Energy Systems
• Anaerobic System
• ATP - PC
• Lactic Acid
• Aerobic System
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Anaerobic Energy System
Anaerobic/ ATP - PC
• PC - Phosphocreatine stored in muscles for
immediate demand
• ATP splits energy released
• PC splits for energy to rebuild ATP
• Aerobic system restores PC to resting levels
anaerobic and aerobic systems are linked
• Activities < 10 seconds
• Energy system fully restored in 3 minutes
Anaerobic/ Lactic Acid
• Energy from anaerobic glycolysis breakdown of glucose stored in muscle and liver
• 1 glucose = 2 pyruvic acid = 2 ATP
• Without presence of sufficient O2 pyruvic acid converts to lactic acid. Ex 400 meter run
• Aerobic system removes lactic acid build up
• Activities >45 seconds to < 3 minutes
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Anaerobic Glycolysis
Aerobic metabolism
• Takes place in the mitochondria
• Enzymes split carbohydrates, fats protein
oxidized via Krebs cycle
• end product H2O, CO2, ATP
• Provides 19 x ATP production than
anaerobic system 38 ATP vs 2 ATP
• Energy system for activities > 3 minutes
Aerobic System
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Anaerobic to Aerobic
Work to rest ratios
• ATP - PC must be restored to muscle or
lactic acid accumulated removed if
anaerobic system is used as an energy
source.
• Oxygen debt: Repayment of anaerobic
energy system
• Oxygen debt has two phases alactic
and lactic
Alactic O2 debt
• Immediately after termination of
anaerobic activity
• Breathing rate rapid
• O2 above normal resting values used
by aerobic system to rebuild ATP and
PC
• Active rest between exercise delays
ATP-PC production
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Lactic O2 debt
• Follows alactic phase breathing rate
slows rate still above normal resting
levels
• O2 above normal values aerobically
metabolizes lactic acid
• Light activity during rest period part of
lactic acid is metabolized to supply
energy to perform light activity
Rest Periods
• Active vs Passive rest periods
• ATP-PC: Passive rest to restore ATP-
PC
• Lactic Acid: Active rest increases
lactic acid removal
• Aerobic: Passive rest limits lactic acid
removal kicks to Krebs cycle
Work to rest ratios
• ATP-PC: 1 : 3 allows intramuscular ATP-PC to be restored
• Lactic Acid: 1 : 2 body must become accustomed to higher levels of lactic acid for capacity of system to increase
• Aerobic 1 : 0.5 maintain elevated heart rate
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ATP - PC
• Energy system: Anaerobic
• Fuel source: creatine phosphate
• Time frame: < 45 seconds
• Work to rest ratio: 1:3
• Rest period: Passive rest
Lactic Acid
• Energy system: Anaerobic
• Fuel source: Stored glucose
• Time frame: 45 seconds to 3 minutes
• Work to rest ratio: 1:2
• Rest period: Active rest
Aerobic
• Energy system: Aerobic
• Fuel source: Carbohydrates, fats,
proteins
• Time frame: > 3 minutes
• Work to rest ratio: 1:0.5
• Rest period: Passive rest
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Lever system
• Three forces of mechanical lever A =
axis, W = weight, F = force
• Weight arm: Distance from axis to
weight
• Force arm: Distance from axis to force
• Mechanical advantage (MA): Force arm
/ weight arm
Lever system
• Type I
F_______________A______________W MA = 1
• Type II
F_______________W______________A MA = 2
limited in the body ex ankle
• Type III
A_______________F_______________W MA =
0.5 most common in human body
Lever system
• Force/velocity inverse relationship:
What is gained in speed or distance
loss in force, what is gained in force is
loss in speed or distance
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Muscle sensory organs
• Muscle spindle: Located intrafusal
fiber within muscle fiber, sensory nerve
located in center, spindle stretched
sensory nerve to CNS sends info rate
magnitude of stretch leading to motor
response
• GTO: Located within tendons, info to
CNS regarding tension and load on
tendon
Muscle Spindle / GTO
Type I mechanoreceptors
• Ruffini ending
• Proximal location ( hip shoulder)
• Static firing position sense
• Dynamic firing kinesthetic sense
• Low threshold fire at beginning and end range
• Superficial joint capsule
• Recruit tonic muscles/postural muscles
• Static balance
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Type II Mechanoreceptors
• Pacinian endings
• Distal location ( lumbar, foot ankle hand )
• Dynamic firing only
• Semi low threshold
• Deep capsule location
• Recruit phasic muscles
• Dynamic balance
Type III
Mechanoreceptors
• Distal portion of joint ligaments
• Fire at end ROM of tissue tension
• High threshold
• Reflex inhibition of muscle tone
Type IV
Mechanoreceptors• Nociceptors = pain provoking
• Located joint capsule, ligaments, articular
fat pads,blood vessels, duramater
• Stimulated by abnormal tissue strain,
chemical or thermal stimulation
• Stimulates tonic muscles/ muscle guarding
• Stretching theory: Static versus Dynamic
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Program design/ Sports specific
analysis
• Primary energy system: ATP-PC vs
Lactic acid vs aerobic, or all the above
• Muscle specificity: Major muscle
groups specific to sport or position
• Specific needs: Linear focus agility,
vertical focus plyometrics, explosive
power vs endurance, etc
• Common injury sites for preventative
training
Periodization
Benefits of Periodization
• Provides a long term plan
• Application of scientific principles
• Easily adapted by volume intensity frequency etc
• Avoids overtraining or under training
• Optimizes peak performance
• Moves from non specific to sports specific
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Variables to Manipulate
• Volume: sets x reps
• Intensity: weight
• Frequency: number of times within a cycle
• Exercise: Choose and order
• Duration: time frame, work to rest ratios etc
• Specificity: Progression from non specific to sports specific
Volume• Sets x Reps
• 3-5 sets
• Reps: < 6 for strength/power, 6-12 hyperthrophy, 12-15 for endurance
• Low volume: 3-5 sets x 3-6 reps
• Moderate volume: 3-5 sets x 6-12 reps
• High volume: 3-5 sets x 12-15 reps
Intensity
• Percent of 1 rep max / Predicited 1 rep max
• High: > 90%
• Moderate: 70-90%
• Low: < 70%
• Inverse relationship volume intensity i.e.
Intensity increases volume decreases.
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Predicted 1 Rep Maximum
#Repetitions %
123456789
101112
1.000.955
.917
.885
.857
.832
.809
.788
.769
.752
.736
.721
Example Predicted 1 Rep Max
• 5 rep maximum with 280 pounds
• 280 / .857 = 325 Predicted max
• Training intensity base on percent of max
• Example 325 at 70% = 228
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Exercise Order Guidelines
• Olympic lifts/ Power lifts first
• High neuro component first
• Multi joint before isolation
• Large muscle groups to small muscle groups
• Alternate UE/LE or agonist antagonist
Periodization Terminology
• Training unit: Program for one day
• Microcycle: Program for one week
• Mesocycle: Program Weeks to months
• Macrocycle: Program for entire year
• Quadrennial cycle: Olympic cycle 4 year plan
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• Preparatory phase/ Off season: I General prep II specific prep, Hypertrophy phase,
strength phase, power phase
• Competition phase/ In season
• Transition phase/ Pre or post season
Periods of a Mesocycle
Prepartory Phase/ GPP
• GPP ( General physical prep)
• Building foundation for higher demand
exercises
• High volume / low intensity
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Prepartory Phase/ SPP
• SPP ( Specific physical prep )
• Convert strength to power
• Move from non specific to sports specific
• Low volume / high intensity
Phase I Hyperthrophy
• Prepares athlete for high intensity exercises
• Increase lean body mass
• Increase anaerobic and aerobic capacity
• High volume / low intensity ex. 5 sets x 8-12
reps at 50-70% predicted 1 RM
Phase II / Strength
• Build basic strength to convert to power
• Exercises more specific more complex
• Moderate volume / moderate intensity ex.
3-5 sets x 5-8 reps at 80-90% predicted 1 RM
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Phase III / Power
• Strength and power levels brought to highest levels
• Convert strength to power ( olympic lifts, power lifts, plyometrics etc )
• Low volume / high intensity: ex. 3 sets x 4-6 reps at 90-100% predicted 1 RM
Competition Phase
• May be preceded by pre comp transition phase
• Length is related to the sport
• Maintenance and manipulating peak is the goal
• Limited training time must prioritize
Transition Phase
• Pre competitive: Power and strength
brought to peak levels
• Transition phase: May occur post season or
in between phases to avoid over training.
Physical and psychological recovery
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Recovery Periods• Large muscle groups: 48-72 hours
• Medium muscle groups: 12-24 hours
• Small muscle groups: < 12 hours ex. core exercises
• Aerobic: 8 hours
• Plyometrics: 48-72 hours monitor tendon symptoms due
to GTO shut down
• Rest periods dependent on energy system training.
Hypertrophy 1:1 strength 1:2 power 1:3
Power / Basic Lifts / Video• Bench press
• Incline press
• Front squat
• Back squat
• Lunge
Olympic Lifts Benefits• Bridges gap between traditional weight training
and sport
• Encompasses speed of movement to convert
strength to power
• Extensive body movement
• Trains balance muscle synergy and coordination
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Practical Applications
• Not training Olympic weight lifters using the lifts
to aid the athlete
• Focus on the technique not the weight. Speed
and force components together that are the benefit
• Teach concepts and techniques in simple terms
Teaching Continum
• Push press > Push Jerks > Jerks
• Clean pulls > Clean high pulls > Power cleans
• Snatch pulls > Snatch high pulls > Power
snatch
Olympic Lifts / Video•Push Press
•Push Jerk
• Jerk
•Power Clean
•Power Snatch
•Hang Clean
•Drop Snatch / Balance
•Hang Snatch