Download 10.Performance Enhan-student notes

Performance Enhancement
Unit 10
2. Introduction
Enhanced performance is improvement in the
athlete’s condition.
Maximum physical and mental fitness requires
training of the whole body
including every tissue and cell.
This conditioning helps the athlete:
Compete__________
Prevents___________
Speeds__________ following injuries.
3. General Guidelines
________is always the primary concern.
Always consult a physician before beginning any
conditioning program.
Allow proper ____________between exercise.
Program must be balanced in order to prevent
injury and overuse.
4. Strength Training
Develops –
Muscle__________
P_________
E___________
5. Benefits of Strength Training
Increased____________.
Physical appearance.
____________function
Decrease______________
6. Factors in Strength Training
Gender
Quantity not quality – males have more muscle tissue
because of testosterone.
Age
It takes less effort to make gains when younger
Limb Length
Genetically determined, but ________________create
a biomechanical advantage
__________________is a factor in ROM
7. Factors in Strength Training
Muscle Length
Stronger at slightly_______________
Tendon Insertion
Genetically determined, biomechanical advantage
Muscle Fiber Type
Fast twitch vs. Slow twitch – genetically determined.
Most people have a balance – others have dominance
____________________- varies with individuals
depends on muscle-fiber recruitment patterns.
8. Principles of Strength Training
Overload
Strength, power, & endurance of muscle can only
increase when a muscle performs workloads ______
________________________________________
To improve, the system must be ______________and
gradually challenged or placed under additional stress.
9. Principles of Strength Training
Overload . . .
Overload might be achieved by increasing the
Resistance
Repetitions or sets
Rate (intensity) of work or exercise
Duration of work or exercise
Training load should be used so that the workload is
difficult enough that the final set is difficult to complete.
10.Principles of Strength Training
Progressive Resistance Exercise (PRE)
__________________, but does so in a progressive,
gradual manner avoiding overtraining and fatigue.
Specificity (SAID – Specific Adaptations to Imposed
Demands)
Training must be______________________________.
11.Principles of Strength Training
Specificity . . .
Effects of the conditioning program are ________to the
type of stress applied and to the particular ________of
the body that is exercised.
“If the body is placed under stress of varying intensities
and durations, it attempts to overcome the stress by
adapting specifically to the imposed demands” (Allman
1974).
12.Principles of Strength Training
Specificity . . .
Stress should not be so severe as to ___________
from being able to cope or adapt.
Training should –
Work the muscles involved in the ___________________ the
movements to be performed during the activity.
Develop the ______________________system.
13.Principles of Strength Training
Intensity
The ___________________or effort exerted.
Duration
The _______________to complete the desired exercise.
Frequency
The _____________workouts per week.
Reversibility
“If you____________________”
Muscles atrophy from disuse and will detrain if not
consistently trained.
14. Periodization
The concept of dividing the annual training plan
into_________________, phases, or cycles.
The goal is to improve athletic performance.
Allow the athlete to “______” during the competitive
season.
Helps to decrease the possibility of __________by
varying exercise selection, intensity, volume, and
load.
15. Periodization
Phases
_______________ (Preparatory) Phase
High volume, low intensity workouts.
Focus on proper technique and provide foundation.
Power & strength workouts introduced during second half of
this phase.
______________ (Competitive) Phase
Focus on technique.
High intensity technique exercises during brief workouts.
Bring performance to “peak”.
16. Periodization
______________ (Transition) Phase
Active rest, where the athlete should engage in recreational
physical activity so that a psychological as well as physiological
break can occur.
Active rest consists of low volume work and low to moderate
intensity work.
______________- athletes conditioning level is kept up through
participation in different sports.
17.Strength Training Terminology
Repetition
Performing the exercise_________.
Set
________of exercises into a number of repetitions.
Resistance
The opposing force to a muscle contraction.
One Repetition Maximum
The _____________that can be lifted one time through
a full range of motion.
18.Strength Training Terminology
Exercise Order
___________should be exercised first (back, legs,
chest).
_________________should be exercised last (biceps,
triceps, abdominals).
19. Exercise Selection
Select at least ___________for each major muscle
group for comprehensive development and
balance.
Power =__________
Endurance =_______________________; low
resistance & high repetitions.
Increase size & strength = _____________& low
repetitions.
20. Exercise Selection
Number of sets & reps determined by goals and
tolerance (commonly 3 sets with 1-3 minute rest
breaks between).
Perform each exercise through a ____________of
motion.
______________________is required for continual
increase.
Adequate rest between sessions.
21. Muscle Training Prescription
Muscle strength, power, and endurance
development should begin at least _________prior
to the competitive season.
A maintenance program of _______________
throughout the season maintains the gains made in
the preseason period.
22. Strength Training
Considerations
Mistakes
Not using_______________.
Lift larger weights than have strength for.
Warm-Up and Cool Down
Makes strength training___________.
Flexibility
Light stretching_______________.
23. Strength Training
Considerations
Spotting
Move all loose equipment away from the area.
Place body in proper position with hands as close to
weight lifting bar as possible without obstructing
movement of the bar.
Good lifting position –____________________.
Effectively communicate with person you are spotting.
See that the bar is_____________.
Suggest appropriate form changed as necessary.
24. Strength Training
Considerations
Spotting . . .
Be knowledgeable about dangerous situations
associated with the exercise being performed.
Be alert and quick to respond.
Know____________, if needed, to guide the bar in the
desired path.
Know when and how much lifting is needed to
complete the exercise.
_____________, assume all the weight of the bar, but
only if the person you are spotting might be injured if
you don’t.
25. Strength Training
Considerations
Muscle Soreness
Delayed onset muscle soreness DOMS can occur after
strength training lasting 2-3 days, generally presenting
on the day following activity.__________________.
____________is a by-product of muscle use and can
cause the “burning” sensation felt during strength
training.
Seek medical attention if there is unusual pain,
swelling, or if injury is suspected.
26. Testing Strength
Manual muscle testing
Resisting the active
contraction of a muscle
group and comparing
with the opposite
extremity or an
expected level.
Test throughout the
functional range of
motion.
Standardized Grading:
Normal = grade 5, 100%
Good = grade 4, 75%
Fair = grade 3, 50%
Poor = grade 2, 25%
Trace = grade 1, 10%
No contractility = grade 0, 0%
27. Testing Strength
Isotonic Weight Testing
Baseline measures of strength are determined using
the best score among three trials of a one-repetition
maximum lift of an isotonic weight.
After each attempt, a rest period is allowed.
The athlete continues until he or she has lifted the
______________________possible.
28. Flexibility Training
Joint flexibility is increased by muscle-stretching
exercises.
__________is defined as the range of motion at a
specific joint.
If not fully stretched, the muscles will progressively
_______, limiting the range of motion or flexibility.
Abnormally tight muscles can___________, reduce
biomechanical efficiency, and create a climate for
injuries.
29. Benefits of Flexibility Training
Increased____________ and athletic performance.
Decreased risk of________.
Increased neuromuscular______________.
Reduced muscle____________.
Improved muscular balance and postural
awareness.
30. Types of Muscle Stretching
Static Stretching
Stretching muscle tissue to a comfortable position and
holding for a period of time.(__________________)
Effectiveness depends on the _______________of the
actual stretch.
Take to the point of __________and then just slightly
beyond. Emphasis is on proper form, and no motion
should be forced.
Stretch each muscle group_________ for 1-2 minutes
at 15 second intervals.
31. Types of Muscle Stretching
Static Stretching . . . .
General rule of thumb = hold for 5-30 seconds.
When in doubt, less tension and more hold time are
best.
Stretch _______________repeatedly.
______________________– without assistance.
________________________– with an outside force to
assist with full range of motion.
32.Types of Muscle Stretching
Ballistic Stretching
Use of _______________________at the end range of
a stretch which causes _________of the muscle fibers.
This causes the muscles to contract while being
stretching in the opposite direction.
Has been shown to increase flexibility, however this
technique has a ____________________associated.
33.Types of Muscle Stretching
Proprioceptive Neuromuscular Facilitation (PNF)
Generally used in ___________for facilitating strength
and increasing ROM.
Contract - Relax MethodHold – Relax Method
Rapid, beneficial ________________can be obtained
with PNF, however it is best done with a professional
trained in PNF techniques.
34. General Guidelines for
Stretching
Stretching should always be done after a general
_________but before engaging in vigorous activity.
Repeat stretching as part of_______________.
Entire stretching program should take no longer
than_______________.
Flexibility is __________and the exercises must be
muscle and joint specific.
35. General Guidelines for
Stretching
Avoid breath holding at all times. Breathing during a
stretch should be___________________________.
Avoid severe, painful stretching. Overstretching will
defeat the purpose.
Choose comfortable and effective, as well as
comprehensive in stretching each of the muscle
groups.
36. Testing Flexibility
____________Test
Good for indicating low back & hamstring tightness.
Sit with legs straight, placing both feet against a box,
and reach the fingertips of both hands over a ruler
attached to a box.
Measure in inches, either plus or minus with minus
scores indicating tightness.
37. Testing Flexibility
___________r Test
Athlete stands with arms flexed at 90°, elbows fully
extended.
Externally rotate both arms as far as possible.
“Loose” if they can rotate their palms beyond horizontal
(if little finger is higher than thumb).
_________Test
Active dorsiflexion of the ankle measured with a
goniometer. 15° is normal.
38. Testing Flexibility
____________Test
Athlete lies supine and pulls one knee up to the chest
with both arms while extending the opposite leg onto
the floor.
Should be able to extend the leg fully.
Reverse for the opposite hip.
All of these test determine tightness or looseness
of muscles.
Any athlete found to have a deficit should be
placed on a specialized stretching program.
39. Cardiovascular Endurance
Most _____________________to good athletic
performance.
Refers to the ability of the heart, blood vessels, and
lungs to __________________to the tissues while
removing carbon dioxide and___________.
40. Benefits of
Cardiovascular Endurance
Reduction in_______________.
Increase in HDL-cholesterol.
Decrease in total cholesterol.
Decrease___________.
Decreased feelings of anxiety, tension, and
depression.
Increased________________
41. Cardiovascular
Endurance - Variables
Intensity of training activity
Determined by pulse.
Duration of workouts
Determined by present level of conditioning.
30 minutes maintaining pulse at target heart rate will
produce significant endurance conditioning.
Frequency of Workouts
Minimum number per week = 2.
Most athletes = 3-4 sessions per week.
42. Components of a
Cardiorespiratory Training Program
W________
Prepares body for training, followed with flexibility
exercises.
P___________________
Should involve repetitive motion, large muscle groups,
and be maintained for 30 minutes up to 4 times per
week.
C______________
Allows body systems to return to resting state.
43. Intensity
Target Heart Rate
(220 – age) =__________________
Max HR * 60% to 80% = target heart rate.
To promote speed and performance, training should
push toward 80% of max heart rate.
44. Intensity
Borg’s Rating of____________________
Subjective scale based on how the person feels.
Scale 1-10, athlete should work to feel their perceived
exertion between 6-8 on the scale.
Scale 6-20, athlete should work between 11-17.
Talk Test
Athlete should be able to ____________________
throughout the exercise session.
45. Testing CV Fitness
12 Minute Run Test
Find the average velocity that can be
maintained for 12 minutes of continuous
running.
Can be adapted for cycling or swimming.
After a couple of months of pre-season
conditioning, an athlete should be able to cover
at least 1.75 miles in 12 minutes.
46. Testing CV Fitness
Step Test
Athlete steps up and down for a set period of time and
the number of steps per minute is calculated.
Can adjust work rate by increasing step height or
cadence.
47. Stages of CV Exercise
Initial Conditioning
Usually lasts 4-6 weeks.
Usually consists of low-level aerobic activities.
Every other day.
Duration should start at 12-15 minutes.
Improvement Conditioning
Usually lasts 6-20 weeks.
Rate of progression in intensity is more rapid.
Duration should be increased every 2-3 weeks as
tolerated.
48. Stages of CV Exercise
Maintenance Conditioning
Occurs when the athlete has met their current goals.
Generally reached between 6-12 months, depending
on goals.
Lower frequency, duration, and intensity.
49. Safety Issues
Do not exercise for __________after a large meal.
Avoid exercising with chest discomfort,
lightheadedness, or dizziness.
_______________in hot/humid weather as well as
high altitudes until acclimatized.
Avoid exercise with joint tenderness.
Avoid strenuous exercise during ______________
such as flu or URI upper respiratory tract
infrections, or with__________________.
50. Training Methods
_________________________
Involves continuous motion at a relatively steady heart
rate for relatively long distances.
Running or swimming are good examples.
Continuous Slow – slow speed or pace while
maintaining target heart rate at 80% of max.
Continuous Fast – faster pace with earlier fatigue and
less distance with target heart rate at 80-90% of max.
51. Training Methods
__________________
A series of repeated bouts of strenuous exercise
alternated with periods of relatively lighter exercise or
rest.
Advantages
Precise control of the stress.
Systematic day-to-day approach, easy to observe progress.
Can be performed anywhere with no special equipment.
52. Training Methods
____________
Series of exercise stations (4-10) with brief rest
intervals between each station.
_____________________
“Speed Play”.
Alternates fast & slow running over natural terrain.
Neither the work nor the relief intervals are precisely
timed.
53. Training Methods
________________
Used to develop speed and muscular strength.
Repeated sprints at maximal speed are performed.
Distance must be great enough to reach maximal
speed.
Recovery between repetitions must be complete.
54. Psychological Aspects of
Performance Enhancement
Set Goals
________________but
challenging and progressive.
Both _____________term
goals.
Set up a ____________
according to priority, keeping
the final goal in mind.
Goals should be __________
and progressive.
55. Psychological Aspects of
Performance Enhancement
Mental Imagery – Visualization
Visualize what they are going to do.
Day-dreaming to overcome barriers.
__________________________________before they
begin physically.
Practice seeing_________________
56. Psychological Aspects of
Performance Enhancement
Relaxation
Find a dark, quiet place where you can concentrate.
Minimize the distractions.
57. The End
Any Questions ?