Download Range of Motion

Chapter 4: Conditioning
Techniques
© 2011 McGraw-Hill Higher Education. All rights reserved.
Why does an athlete
exercise?
Reduce Injury
Prepare the Athlete
for Activity
Injury Rehabilitation
© 2011 McGraw-Hill Higher Education. All rights reserved.
ATC Relationship with the
Strength and Conditioning
Coaches
• Cooperative relationship that serves to
condition athletes in an effort to minimize
injury and maximize performance for both
injured and non-injured athletes
• Many strength coaches are certified
through the National Strength and
Conditioning Association
© 2011 McGraw-Hill Higher Education. All rights reserved.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Principles of Conditioning
and Training
• Safety
• Warm-up/Cool-down
• Motivation
• Overload and SAID
principle
• Consistency/ routine
• Progression
• Intensity
• Specificity
• Individuality
• Relaxation/
Minimize Stress
© 2011 McGraw-Hill Higher Education. All rights reserved.
Principles of Conditioning
• Safety: The environment is safe. Educate
athletes proper techniques and how they
should feel
• Warm-up/ Cooldown: Take time, do not
neglect cooldown
• Motivation: Utilizing periodization, varying
program and techniques
• Overload: work harder than accustomed to
(SAID principle- Specific adaptation to
Imposed demands) but not damage the body
Principles of Conditioning
• Consistency: regular basis
• Progression: Increase intensity
gradually
• Intensity: Stress the intensity rather
than the quantity; do not prolong the
workout; tired athlete = injury prone
• Specificity: Specific goals relative to the
activity
Principles of Conditioning
• Individuality: Needs different per
athlete, adjust per athlete
• Minimal Stress: Train as close to their
limits as possible but realize other
outside demands
What are the 10 Principles of
Conditioning?
• Safety
• Warm-up/Cool-down
• Motivation
• Overload and SAID principle
• Consistency/ routine
• Progression
• Intensity
• Specificity
• Individuality
• Relaxation/ Minimize Stress
Warm-up
• Precaution against unnecessary
musculoskeletal injury and soreness
• May enhance certain aspects of performance
• Prepares body physiologically for physical
work
• Stimulates cardiorespiratory system,
enhancing circulation and blood flow to
muscles
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Warm up should begin with 2-3
minutes of light jogging to increase
core temperatures
– Increases in core temperature have
shown to be effective in reducing injury
– Breaking a light sweat is an indication of
this temperature increase
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Dynamic Stretching: Use of continuous
motion to prepare body for activity
• Hopping, skipping, jogging, bounding, foot work
– Enhances coordination and motor ability,
stimulates the nervous system
– Prepares muscles and joints in a more
activity specific manner
– Requires focus and concentration
– Should include activities for all of the major
muscle groups
– May last from 5-20 minutes
– Activity should begin immediately following
warm-up
© 2011 McGraw-Hill Higher Education. All rights reserved.
Cool-down
•
•
•
•
•
Essential component of workout
Bring body back to resting state
5-10 minutes in duration
Often ignored
Decreased muscle soreness following
training if time used to stretch after
workout
© 2011 McGraw-Hill Higher Education. All rights reserved.
Scenario- Warm-up
© 2011 McGraw-Hill Higher Education. All rights reserved.
Cardiorespiratory Endurance
• Perform whole body activities for
extended period of time; provides a
means by which oxygen is supplied to the
body
• System’s four components
– Heart, Lungs, Blood vessels and Blood
• Improvements in endurance are the
results of improvements in these 4
components
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Aerobic capacity = VO2max (greatest
range in which O2 is taken and used)
• Increases in intensity require higher
levels of oxygen consumption; More
active = higher capacity
• Inherit certain range of maximum
aerobic capacity (can train to get to
max)
• Average value = 45-60 ml O2/min/kg
© 2011 McGraw-Hill Higher Education. All rights reserved.
Figure 4-1: The greater the percentage of maximum
aerobic capacity requires, the less time the activity can
be performed
© 2011 McGraw-Hill Higher Education. All rights reserved.
Find Your VO2 Max Lab
Effects on the Heart
• Main pumping mechanism
• Increase exercise = increased oxygen
requirement=increase heart pumping
• Heart must gradually adapt to imposed
demands but will reach steady state
after 2-3 minutes of training
• Heart able to adapt through increases in
heart rate and stroke volume (volume of
blood being pumped out) which will
enhance overall cardiac output
© 2011 McGraw-Hill Higher Education. All rights reserved.
Figure 4-2: 2-3 Minutes are required for heart rate to
plateau at a given workload
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Training effect results with regard to
cardiac output: stroke volume
increases while heart rate is reduced at
a given exercise load
• Cardiac functioning becomes more
efficient (hypertrophy of heart occurs),
you have less beats per minute
Cardiac Output = Increased Stroke Volume x Decreased Heart
Rate
© 2011 McGraw-Hill Higher Education. All rights reserved.
Effects on Work Ability
• Cardiorespiratory endurance has a
critical role in an individual’s ability to
resist fatigue
• When comparing two people working at
the same intensity, the individual with a
higher VO2max will be working at a
lower % of maximum aerobic capacity
– Higher VO2max = ability to sustain activity
at a given intensity longer
© 2011 McGraw-Hill Higher Education. All rights reserved.
Figure 4-6: Person A should be able to work longer
© 2011 McGraw-Hill Higher Education. All rights reserved.
Energy Systems
• Various sports entail different energy
demands
• Long distance running and swimming
vs. sprinting and jumping
• ATP: Immediate Energy Source
– ATP produced from glucose breakdown
(carbohydrates)
– Glucose from blood or glycogen (muscle or
liver) broken down to glucose and converted
to ATP
– Fat becomes utilized when glycogen stores
are depleted
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Aerobic versus Anaerobic Metabolism
– Initially, for short burst of activity, ATP can be
metabolized quickly to meet needs
• After a very short period of time those stores are
depleted
– Initial ATP production from glucose occurs in
muscle (without oxygen = anaerobic) Short
bursts
• Lactic acid is also produced, Referred to as
anaerobic metabolism,
– Transition to glucose and fat oxidation
(requiring oxygen = aerobic) to continue
activity, Longer duration
• Aerobic metabolism, Able to process lactate fully
resulting in additional ATP production
© 2011 McGraw-Hill Higher Education. All rights reserved.
TABLE 4-1
Comparison of Aerobic versus Anaerobic Activities
Relative
Mode
Intensity
Aerobic
Continuous, Less
activities longintense
duration,
sustained
activities
Anaerobic Explosive, More
activities shortintense
duration,
burst-type
activities
Performance
60% to 90% of
maximum
range
90% to 100%
of maximum
range
Frequency Duration Miscellaneous
At least three 20 to 60 Less risk to
but not more min
sedentary or
than six
older
times per
individuals
week
Three to four 10 sec to 2 Used in sport
times per
min
and team
week
activities
© 2011 McGraw-Hill Higher Education. All rights reserved.
QUESTION
• List 3 anaerobic sports
• List 3 aerobic sports
© 2011 McGraw-Hill Higher Education. All rights reserved.
Training Techniques for
Improving Cardiorespiratory
Endurance
• Level of improvement will be
determined by initial levels
• Continuous Training involves 4 things:
– Frequency (at least 3 times/week aim for 45) allow at least 1 day rest
– Intensity- most critical factor
• Must elevate heart rate to 70% of maximum
– Type of activity- must be aerobic in nature
– Time (at least 20 minutes)
© 2011 McGraw-Hill Higher Education. All rights reserved.
Finding Your Intensity
• Target Heart Rate
– Determine maximum heart rate (HRmax)
• Involves exercising at max levels and
monitoring HR using an electrocardiogram
• Approximations can also be used as well
• 220-age = HRmax
• Heart Rate Reserve (HRR)
– Difference between resting (HRrest) and
HRmax
• Potential of heart rate training intensities
© 2011 McGraw-Hill Higher Education. All rights reserved.
1. What is your HRmax?
220- age = ____________
2. Find your resting heart rate (HRrest).
Find your pulse (brachial-wrist or carotidneck)
Take for 15 seconds, multiple by 4
3. What is your HRR?
HRR = HRmax – HRrest
© 2011 McGraw-Hill Higher Education. All rights reserved.
– Karvonen Equation
• Used to calculate exercise heart rate at a given
percentage of training intensity
• Requires resting HR and HRmax
Exercise HR = % of target intensity(HRmax – HRrest) + HRrest
• These values are always predictions when using
estimate HR values (max and rest)
• Minimum is 60% Maximum is 85% (want average
70%)
© 2011 McGraw-Hill Higher Education. All rights reserved.
Find your target heart rate at
70%
Karvonen Equation
Exercise or Target HR = % of target
intensity (HRmax – HRrest) + HrRest
X = .7 (answer to number 3) + answer to
number 2 (do multiplication first)
Your exercise heart rate for proper
intensity.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Interval training: Intermittent activities
involving periods of intense work and
active recovery
– Must occur at 60-80% of maximal heart
rate
– Allows for higher intensity training at short
intervals over an extended period of time
– Most anaerobic sports require short burst
which can be mimicked through interval
training
© 2011 McGraw-Hill Higher Education. All rights reserved.
QUESTION
List 2-3 examples of interval training.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Speed Play: Type of cross-country
running, must run for a specific time;
pace and speed not defined
• Originally referred to as Fartlek
– Consists of varied terrain which incorporates
varying degrees of hills
– Dynamic form of training
– Must elevate heart rate to minimal levels to be
effective
– Popular form of training in off-season
© 2011 McGraw-Hill Higher Education. All rights reserved.
Importance of
Muscular Strength,
Endurance and
Power
© 2011 McGraw-Hill Higher Education. All rights reserved.
Muscle Strength, Power,
and Endurance
• Strength: Maximum force that can be
applied by a muscle during a single
maximum contraction
– ability to generate force against resistance
• Power: The ability to generate force
rapidly
– is the relationship between strength and time
• Muscular endurance: repetitive muscular
contractions against some resistance
(increase strength = increase endurance
© 2011 McGraw-Hill Higher Education. All rights reserved.
Physiological and Biomechanical
Factors that Determine Levels of
Muscular Strength
• Hypertrophy (increase in muscle cell size)
vs. Atrophy (decrease in muscle cell size)
can increase with training
– Increase blood supply and/ or dormant
capillaries fill with blood
– Muscle protein fibers called myofilaments
increase in size and number
• Size of muscle: function of diameter and
number of fibers; an inherited trait (born
with)
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Improved Neuromuscular Efficiency
– Early gains minus hypertrophy
– Enhanced efficiency due to enhanced
neural function; incorporating more muscle
fibers
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Biomechanical
Factors
– Bones, muscles, and
tendons create a series
of levers and pulleys
that generate force
against external objects
– Particular attachments
of muscles to bones will
determine how much
force the muscle is
capable of generating
Figure 4-8 A & B
Person B should
be able to generate
greater force than
person A because
the tendon
attachment is
closer to the
resistance.
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Overtraining
– Can result in psychological and physiological
breakdown resulting in injury, fatigue and
illness
– Training appropriately, eating right, and
getting appropriate amounts of rest are critical
for prevention
• Reversibility
– Gains in muscular strength resulting from
resistance training can be reversed
– Declines in training or stopping all together
will result in rapid decreases in strength
© 2011 McGraw-Hill Higher Education. All rights reserved.
Fast Twitch vs. Slow Twitch
• Fibers within a particular motor unit
display distinct metabolic and
contractile capability (inherited trait)
Slow twitch (Type I, slow oxidative):
– Fatigue resistant
– Time necessary to produce force is greater
– Long duration, aerobic type activities
– Generally major constituent of postural
muscles
© 2011 McGraw-Hill Higher Education. All rights reserved.
Fast twitch (Type II, fast oxidative
glycolytic)
– Fatigue easy
– Anaerobic in nature
– High force in short amount of time
– Produce powerful movements
– 3 Types
• IIa = Moderately fatigue resistant
• IIx & IId = Fast glycolytic, short anaerobic burst,
less mitochondrial density as compared to IIa
• IIb = True fast-twitch; very low mitochondrial
density
© 2011 McGraw-Hill Higher Education. All rights reserved.
Individual make-up
– Muscles contain both types of fibers
– Fiber type ratios vary between muscles
• Impacts muscle function
• Postural vs. powerful movement
– May impact an individual’s abilities for a
given sport
* Metabolic capabilities can change in
response to training
© 2011 McGraw-Hill Higher Education. All rights reserved.
Muscle Contractions
• Isometric contraction
– No length change occurs during contraction
– Pro: quick, effective, cheap, good for rehab
– Con: only works at one point in ROM
• Isotonic contraction
– Concentric- shortening of muscle with contraction
in an effort to overcome more resistance
– Eccentric - lengthening of muscle with contraction
because load is greater than force being produced
– Both are considered dynamic movements
© 2011 McGraw-Hill Higher Education. All rights reserved.
Part II
© 2011 McGraw-Hill Higher Education. All rights reserved.
Techniques of Resistance
Training
• Overload principle must be applied
– Must work muscle at increasingly higher
intensities to enhance strength over time
• If intensity of training does not increase,
but training continues, muscle strength
will be sustained, will not decrease or
increase
© 2011 McGraw-Hill Higher Education. All rights reserved.
Overload Principle
• Activity must be increased and
upgraded constantly in order to gain a
higher response from the body (SAID
principle)
• Work at or near maximum capacity
– Applicable to conditioning and training
© 2011 McGraw-Hill Higher Education. All rights reserved.
Functional Training
• Uses integrated exercises
designed to improve functional
movement patterns
– Training for strength and
neuromuscular control
• Driven by the kinetic chain
concept
• Training in 3 planes of motion
– Involves integration of
proprioceptive feedback to
perform tri-planar movement tasks
• Avoids isolated single plane
training
• Designed to enhance
neuromuscular efficiency
Figure 4-10
© 2011 McGraw-Hill Higher Education. All rights reserved.
• If any link in kinetic chain is not working
efficiently compensations may occur
– Leads to injury, predictable injury patterns,
decreased performance
• Designed to enhance functional
movement patterns
• Works on core strength and dynamic
flexibility
• Training variables
– Plane of motion, body position, base of
support, balance modality, external
resistance
© 2011 McGraw-Hill Higher Education. All rights reserved.
Core Stabilization Training
• The core is the lumbo-pelvic-hip complex
– Muscles include lumbar spine, abdomen, hips
and pelvis
– Center of gravity is located there
• Core training works to improve
– Dynamic postural control
– Muscular balance
– Functional strength
– Neuromuscular efficiency
• Body must be adequately stabilized
– Allows muscles (prime movers) to generate
strong, powerful, movements
© 2011 McGraw-Hill Higher Education. All rights reserved.
• A weak core
can lead to
inefficient
movements
and
potentially
injury
Figure 4-11
© 2011 McGraw-Hill Higher Education. All rights reserved.
Isometric Exercise
• Contraction where muscle length remains
unchanged; Max force against an
immovable resistance
• Muscle contraction that lasts 10 seconds
and should be perform 5-10 times/daily
• Pro: quick, effective, cheap, good for
rehabilitation
• Con: only works at one point in ROM,
produces spiking of blood pressure due to
Valsalva maneuver
– Continue breathing to minimize increase in
pressure
© 2011 McGraw-Hill Higher Education. All rights reserved.
Scenario- Lifting
Progressive Resistance
Exercise
– Muscles Shorten/ lengthen
through a fixed resistance
• Concentric vs. Eccentric
– Various types of
equipment can be utilized
• (Free weights, machine
weight)
– Spotter is necessary for
free weight training to
prevent injury, motivate
partner and instruct on
technique
Figure 4-13 A & B
© 2011 McGraw-Hill Higher Education. All rights reserved.
Spotting for Free Weight
Exercises
A Spotter has 3 Functions
1. To protect the lifter from injury
2. Make recommendations on proper
lifting techniques
3. Help motivate the lifter
Isotonic Strength Training
• Concentric (muscle shortens) and
eccentric (muscle lengthens) training
should be incorporated for greatest
strength improvement
• Concentric (Positive) phase of lift should
last 1-2 seconds, eccentric (negative)
phase 2-4 seconds
• Variations exist between free and machine
weight lifting
– Motion restrictions, levels of muscular
control required, amount of weight that can
be lifted
© 2011 McGraw-Hill Higher Education. All rights reserved.
Progressive
Resistance Exercise
Techniques
– Repetitions: # of times
a specific movement
is completed
– Repetition maximum:
the max # of reps at a
certain weight
– One repetition
maximum: max
amount of weight that
can be lifted at one
time
Figure 4-13 E, F, J
© 2011 McGraw-Hill Higher Education. All rights reserved.
– Set: a particular number of reps
– Intensity: the amount of weight or
resistance
– Recovery period: the rest intervals
between sets (60- 90 secs)
– Frequency: the number of times an
exercise is down in one week
• When training, should be able to
perform 3 sets of 6-8 repetitions
• Increases should occur in increments of
10%
• 1 RM can be utilized measure maximum
amount of weight that can be lifted must be very careful
• Training of a particular muscle group
should occur 3-4 times per week (not on
successive days)
© 2011 McGraw-Hill Higher Education. All rights reserved.
Muscular Endurance vs.
Strength
• Training for endurance enhances
strength and vice versa
• Training for strength should involve
lower repetitions at heavier weight
• Training for endurance requires lower
weight at 12-15 repetitions
• Persons that possess greater strength
also tend to exhibit greater muscular
endurance
© 2011 McGraw-Hill Higher Education. All rights reserved.
Isokinetic Training
• Muscle contraction at a constant
velocity, speed
• Maximal and constant resistance
throughout the full range of motion
• Maximal effort = Maximal strength gains
• Disadvantages
– Cost
– Need for maximal effort/motivation
• Rehabilitation
© 2011 McGraw-Hill Higher Education. All rights reserved.
Figure 4-15
© 2011 McGraw-Hill Higher Education. All rights reserved.
Circuit Training
• Combination of exercise stations
• 8 - 12 stations, 3 times through
• Design for different training goals
– Flexibility
– Calisthenics
– Aerobic exercise
• Utilized in the majority of fitness centers in
both corporate and health club settings
• May be beneficial both in terms of strength
& endurance
© 2011 McGraw-Hill Higher Education. All rights reserved.
Calisthenic Strengthening
Exercises
• Free exercise
• Isotonic training
• Gravity’s involvement determines level
of intensity
• Full range of motion, may incorporate
holding phase
• Pull-ups, push-ups, back extensions,
leg extensions
© 2011 McGraw-Hill Higher Education. All rights reserved.
Plyometric Exercise
• Rapid stretch, eccentric contraction
followed by a rapid concentric
contraction to create a forceful
explosive movement (quick action)
• Stretch-shortening cycle
– Underlying mechanism for plyometrics
– Muscle takes advantage of potential
energy, resulting in increased power
production
• Rate of stretch vs. magnitude
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Jumps, bounds, medicine
ball throws
• Very technical training
– Skills must be learned with
appropriate technique
• Allows for functional
strengthening of muscles,
tendons and ligaments
• Advantage
– Helps in development of
eccentric control of
dynamic movements
Figure 4-16 D, I, J
© 2011 McGraw-Hill Higher Education. All rights reserved.
Training for the Female
• Critical for females
• Significant hypertrophy is related to
testosterone present within body
(women have lower levels)
• Remarkable gains are experienced
initially due to enhanced nervous
system and muscle interaction
(efficiency-not muscle bulk)
• Following initial gains, plateau occurs,
with females
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Males tend to continue to increase
strength with training
• Critical difference is the ratio of strength
to body fat
– Females have reduced strength to body
weight ratio due to higher percentage of
body fat
– Ratio can be enhanced through weight
training and decrease in body fat
percentage/increased lean weight
© 2011 McGraw-Hill Higher Education. All rights reserved.
Strength Training in
Prepubescent and Adolescents
• If properly supervised younger
individuals can improve strength, power,
endurance, balance and proprioception
• Develop a positive body image
• Results in improved sports performance
while preventing injuries
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Strength gains can occur without
significant muscle hypertrophy
• Close supervision and instruction is critical
• Progression = based on physical maturity
• Calisthenic exercises and body weight as
resistance can be utilized in a functional
strengthening program
© 2011 McGraw-Hill Higher Education. All rights reserved.
Flexibility vs. Strength
• Co-exist
• Believed that individuals that are “muscle
bound” = zero flexibility?
• Strength training will provide individual
with ability to develop dynamic flexibility
through full range of motion
• Develop more powerful and coordinated
movements
© 2011 McGraw-Hill Higher Education. All rights reserved.
Part III
Improving and Maintaining
Flexibility
• Flexibility: Ability to move a joint(s)
smoothly through a full range of motion
(ROM)
• Good flexibility is essential for successful
physical performance
• Normal ROM has been recognized as
acceptable for normal daily function
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Results of stretching
and flexibility
research
– Conflicting evidence
regarding the impact on
performance capabilities
– Uncoordinated/awkward
movements may result if
ROM is limited
– Recommended by athletic
trainers to prevent injury,
however
Figure 4-17
© 2011 McGraw-Hill Higher Education. All rights reserved.
Factors That Limit Flexibility
• Bony structures: bony prominences
ie elbow
• Excessive fat: acts as a wedge
• Skin: inelastic scar tissue
• Muscle and tendon lengths: most
often responsible for limiting ROM
• Connective tissue: ligaments and
joint capsule scarring
© 2011 McGraw-Hill Higher Education. All rights reserved.
What are the factors that limit
flexibility?
•
•
•
•
•
Bone
Fat
Skin
Muscles/ Tendons
Connective Tissue
Agonist vs. Antagonist
Muscles
• Joints are capable of multiple movements
• Agonist: Muscle producing movement
(muscle contracting)
– IE: Quadriceps contract to produce knee
extension
• Antagonist: Muscle undergoing stretch
during movement (muscle being stretched)
– IE: Hamstrings will stretch during knee
extension
• Agonist and antagonist work together to
produce smooth coordinated movements
© 2011 McGraw-Hill Higher Education. All rights reserved.
Question
• With an arm curl…
– What is the agonist muscle?
– What is the antagonist muscle?
Range of Motion
(ROM)
• Active range of
motion
– AKA- Dynamic
flexibility
– The degree in
which a joint can
be moved through
a muscle
contraction
• Passive range of
motion
– AKA- Static
flexibility
– The degree in
which a joint may
be passively
moved, no muscle
contraction
© 2011 McGraw-Hill Higher Education. All rights reserved.
Range of Motion
• Must be able to move through
unrestricted range
• Must have elasticity for additional
stretch encountered during activity
© 2011 McGraw-Hill Higher Education. All rights reserved.
QUESTION:
• What ROM (range of motion) will be
greater, AROM (active range of motion)
or PROM (passive range of motion)?
• WHY?
Mechanisms for Improving
Flexibility
• Improvements in ROM may not all be
attributed to the stretch reflex
• Some studies indicate that it is the
result of one’s ability to tolerate the
stretch
• Others indicate that the viscoelastic
properties of the tissues are another
possible mechanism
© 2011 McGraw-Hill Higher Education. All rights reserved.
Neurophysiological Basis of
Stretching
Stretch Reflex
– Muscle is placed on stretch
– Muscle spindles & Golgi tendon organs
(GTO) fire relaying information to spinal cord
– Spinal cord relays message to golgi tendon
and increases tension
– After 6 seconds GTO relays signal for muscle
tension to decrease
• Results in reflex relaxation of antagonist
• Prevents injury - protective mechanism
© 2011 McGraw-Hill Higher Education. All rights reserved.
Figure 4-19
© 2011 McGraw-Hill Higher Education. All rights reserved.
Why would you hold a stretch for
over 6 seconds?
Stretching Techniques
Ballistic- uses repetitive bouncing motion
– Bouncing movement in which repetitive
contractions of agonist work to stretch
antagonist muscle
– Possible soreness due to repeated
eccentric contractions of antagonist
Dynamic Stretching- forceful
contractions of the agonist muscle
– May more closely mimic muscle activity
during sport/activity
– Considered functional and often suggested
for athletes prior to activity
© 2011 McGraw-Hill Higher Education. All rights reserved.
rgs.jmu.edu/strength/JMU_Summer_2000_WebPage/JMU_Summer_2000_Sections/9_summer_dynamic_flexibi
Static stretching
– Passively stretching by
placing it in a max
stretch and holding
– 6-8 second hold
– Go to point of pain and
back off and hold for
30 seconds (3 to 4
times)
– Controlled, less
chance of injury
– Not dynamic
– Does not require a
partner
Figure 4-21 B
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Proprioceptive
Neuromuscular Facilitation
(PNF) Techniques
– Alternates contractions with
stretches
• Slow-reversal-hold-relax
• Contract-relax
• Hold-relax
– Best technique to improve
flexibility
– Autogenic inhibition (push =
tension)
– Reciprocal inhibition (pull = relax)
– All techniques involve 10 sec
active contract push and relax
Figure 4-21 C
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Stretching Fascia
(covers the
muscle)
– Fascia can limit
motion (pain, injury,
inflammation)
– Can be performed
manually or using
foam roller
Figure 4-21 D & E
© 2011 McGraw-Hill Higher Education. All rights reserved.
The Pilates Method
• Conditioning program that improves
muscle control, flexibility, coordination,
strength and tone
• Enhances body awareness, improves
body alignment and breathing,
increases movement efficiency
• Designed to stretch and strengthen
muscles through a sequence of
carefully performed movements
© 2011 McGraw-Hill Higher Education. All rights reserved.
Figure 4-22 & 23
© 2011 McGraw-Hill Higher Education. All rights reserved.
• Utilizes specific breathing pattern for
each exercise
• Generally begins with one-on-one
session in order to assess client’s
physical condition
© 2011 McGraw-Hill Higher Education. All rights reserved.
Yoga
• Based on philosophy that illness is
related to poor mental attitude, posture
and diet
• Reduce stress through mental and
physical approaches
• Used to unite mind and body
• Involves various postures and breathing
exercises
– Designed to increase mobility and flexibility
© 2011 McGraw-Hill Higher Education. All rights reserved.
SCENARIO- STRETCHING
Measuring Range of Motion
• Various devices have been designed to
accommodate joint sizes and
complexities of movement
• 1. Goniometer most widely used device
– Protractor (degrees) that utilizes alignment
of two arms parallel to longitudinal axis of
two segments involved in motion
– Relatively accurate tool for measurement
© 2011 McGraw-Hill Higher Education. All rights reserved.
• 2. Inclinometers
more precise and
highly reliable
- Often used in
research
- Very affordable
- Can be used on a
variety of joints
Figure 4-25: Top-Goniometer;
Bottom: Inclinometer
© 2011 McGraw-Hill Higher Education. All rights reserved.
Fitness Assessments
• Provides coaching and athletic training
personnel with information relative to
fitness and preparedness
– Baseline information
• Pre-testing and post-testing format
should be utilized
• Can assess all facets of training and
conditioning with established tests and
protocols
© 2011 McGraw-Hill Higher Education. All rights reserved.
Periodization in Training
and Conditioning
• Traditional seasons no longer exist
for serious athletes
• Periodization
– Achieve peak performance
– Decrease injuries and overtraining
– Program that spans various seasons
– Modify program relative to athlete’s needs
© 2011 McGraw-Hill Higher Education. All rights reserved.
Macrocycle
• Complete training cycle (one year for
traditional, 4 years for Olympic)
• Seasonal approach based on
preseason, in-season, and off-season
• Changes in intensity, volume, specificity
of training occur in order to achieve
peak levels of fitness for competition
• Broken into mesocycles (lasting weeks
or months)
© 2011 McGraw-Hill Higher Education. All rights reserved.
Mesocycles
Transition period:
– Follows last competition
– Unstructured (escape rigors of training),
encourages to participate in recreational
activities
© 2011 McGraw-Hill Higher Education. All rights reserved.
Preparatory period:
– Off-season to pre-season
1. Hypertrophy/endurance phase (Low intensity with
high volume)
• Allows for development of endurance base
• Lasts several weeks to 2 months
2. Strength Phase
• Moderate intensity and volume
• More sports specific
3. Power Phase (Pre-season)
• High intensity/ decreased volume
• Sports specific
Competition period:
– May last a < week or several months for
seasonal sports
– High intensity, low volume, skill training
sessions
– Maintenance
– May incorporate microcycles (1-7 days)
• Designed to ensure peak on days of competition
(intense early in the microcycle and progress to
moderate then light training the day before)
© 2011 McGraw-Hill Higher Education. All rights reserved.
SCENARIO- TRAINING
Cross Training
• Training for a sport with substitutions of
alternative activities (carryover value)
• Useful in transition and preparatory
periods
• Can add variety to training regimen
• Should be discontinued prior to
preseason as it is not sport-specific
© 2011 McGraw-Hill Higher Education. All rights reserved.