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Performance Enhancement
Terms & General
Conditioning Principles
Cardiovascular Endurance
• The body’s ability,
over a sustained
period of time during
physical activity, to
deliver oxygen and
nutrients to tissues and
to remove wastes.
Muscular Endurance
• Ability of a muscle or muscle group to sustain
repeated contractions.
Power
• Ability to exert maximum muscular
contraction instantly in an explosive burst of
movement composed of strength and
speed.
Speed
• Quickness of
movement of
a limb or
whole body
Strength
• Extent to which muscles can exert force by
contracting against resistance
Adaptation
• Body’s ability to react to the training loads
imposed by increasing its ability to cope with
demands
• Purpose of training – systematically stress the
body so it improves its capacity
• If stress is not sufficient to overload the body,
then no adaptation will occurs.
Overload
• A greater than normal stress or load on the
body is required for training adaptations to
take place.
Specificity
• Sports training should be relevant and
appropriate to the sport the athlete is training
for.
• Examples:
– A football player needs to train speed, strength,
and power.
– A cyclist should train muscle endurance and
cardiovascular endurance
Reversibility
• Gradual loss of training effect when intensity
and duration is reduced.
• Usually occurs in
about 2 weeks time.
• The more naturally
the muscle is built, the
longer the reversibility
process will take
Athletic Staleness
• Inability to withstand chronic stress
• Overtraining
• Too long of season without break
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Decreased appetite
Decreased body weight
Sleep loss
Body aches and pains
Decreased sports efficiency
Loss of competitive desire
Illness and injury
Periodization
• Varying a training program at regular time
intervals to achieve optimal gains in
performance.
• Used to bring an athlete to “peak
performance”
• 3 phases
– Pre-season
– In-season
– Post-season
Pre-season (preparatory) Phase
• High volume / low intensity
• Focus on technique
• Power & strength workouts introduced during
2nd half of this phase.
Pre-Season
In-season (competitive) Phase
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Low volume / high intensity
Focus on technique
Bring athlete to “peak performance”
Athletic staleness
Post-season (transition) Phase
• Active rest – low volume / low intensity
• Physiological and psychological break
• Recreational activity
Works Cited
1. Allsen, P.E. (2009). Strength Training:
Beginners, Bodybuilders, Athletes.
Kendall/Hunt Publishing. Dubuque, Iowa. 5th
edition.