kins 357 exam 3

basic training principles

• specificity

• overload

• progression

• initial value

• variability

• reversibility

• diminishing return

specificty

activity and metabolic response

overload

muscles adapt to a greater resistance

progression

timeline for increasing overload

initial values

baseline assessments

variability

not everyone will respond the same to a training program

reversibility

use it or lose it

diminishing return

• more isn’t always better

• too much work without adequate recovery will equal a decrease in performance

program design variables

1. needs analysis

2. exercise selection

3. training frequency

4. exercise order

5. training load and repetitions

6. volume

7. rest periods

needs analysis

1. analysis of the sport

   • biomechanical

     • lateral reactive

     • rotational

     • linear movements

   • physiological

     • basic priorities for the sport (strength, endurance, etc.)

     • energy systems

   • common injuries

2. assessment of the athlete

   • athletes resistance training status

   • athletes injuries

   • their goals

exercise selection

anatomical: legs, chest, back, shoulders, arms and abs

fundamental movement: squat, hinge, lunge, push, pull, balance, gait, anti-rotation/rotation, triple extension

core exercise

assistance exercise

structural exercise

power exercises

power exercise

are structural exercises that are performed very quickly or explosively

core exercises

recruit one or more large muscle groups, involve two or more primary joints, and receive priority when one is selecting exercises because of their direct application to the sport

assistance exercise

usually recruits smaller muscle areas, involves only one primary joint, considered less important to improving sports performance

structural exercise

emphasize loading the spine directly or indirectly

training frequency

number of training sessions performed in a given time period

2-3 days per week

exercise order

• power, other core, then assistance exercise

• push and pull (alternated)

  • improving recovery and recruitment

• upper and lower body (alternated)

  • more recovery

• circuit training

  • minimal rest (20-30 seconds)

• super set

  • two sequentially performed exercises that stress two opposing muscles or non-competing muscle groups

• compound set

  • sequentially performing two different exercises for the same muscle group

• pre-exhaustion

  • train single joint or isolation exercises first, followed by multijoint exercise

• complex training

  • high-intensity resistance training followed by plyometrics

  • adequate recovery is needed between plyometrics and other high-intensity training

    postactivation potentiation (PAP)

    • motor units respond with greater force or power

training load

amount of weight assigned to an exercise set

• number of reps is inversely related to the load lifted

• 8-12 Rm for healthy adults (67%-80%)

percentage of 1 RM

• if the athlete’s 1 Rm is 200 lbs. 80% resistance would be 160 lbs

• must test weekly

repetition maximum target zone

• a resistance that typically allows a three-repetition range to be performed

volume

total amount of weight lifted in a training session

sets X reps X resistance

• single sets for beginners

• 2-4 sets of each exercise

• multiple sets can be performed if time permits

rest periods

time dedicated to recovery between sets and exercises

1-2 minutes between sets

strength

• maximal amount of force that can be generated by a muscle or group of muscles, regardless of the amount of time

• heavier loads, low reps, longer rest periods

• training for max strength improves ability to recruit fast-twitch muscle fibers

• important to develop general base strength- then enhance with sport specific strength training

hypertrophy

• increase in the cross-sectional diameter of muscle fibers

• occurs as a response to those fibers being recruited to create increased levels of tension

• a function of protein balance (synthesis vs. breakdown)

• mechanical tension

• metabolic stress

• muscle damage

endurance

• high repetitions for each set: majority of work accomplished by slow twitch type 1 fibers (2-3 sets)

• goal: to resist fatigue- but this program has limited ability to increase hypertrophy

• faster recovery from injuries

• prevention of overuse injuries

• reduction of muscle imbalance

power

ability to produce or generate force quickly

why is power different in terms of % load/reps

takes more effort to perform these exercises which means lower load and lower reps

NSCA guideline for strength

load: >= 85%

Reps: <=6

sets: 2-6

rest: 2-5 min

NSCA guideline for power (single effort)

load: 80-90%

Reps: 1-2

sets: 3-5

rest: 2-5 min

NSCA guideline for power (multiple effort)

load: 75-85%

Reps: 3-5

sets: 3-5

rest: 2-5 min

NSCA guideline for hypertrophy

load: 67-85%

Reps: 6-12

sets: 3-6

rest: 2-3 min

NSCA guideline for endurance

load: <= 67%

Reps: >= 12 reps

sets: 2-3

rest: <=30 sec

NSCA guideline for general muscular endurance

load: 67-80%

Reps: 8-12

sets: 2-4

rest: 1-2 min

neuromuscular adaptation

• greater motor unit recruitment

• greater synchronization in the timing of neural discharge during high intensity muscular contraction

• moto skill performance- increased coordination

• increased learning

• increased activation of prime mover muscles

G.A.S syndrome

general adaptation syndrome

• alarm

• resistance

• exhaustion

plyometrics (mechanical model)

once stretch is applied to the muscle tendons and then rapidly released during a muscles contraction an increase of muscular force production occurs

plyometrics (neurophysiological model)

• stretch reflex

• muscle spindles stimulated by rapid stretch reflexive muscles action increases activity of agonist muscle increasing force the muscle produces

plyometrics (stretch shortening cycle)

• must be quick

• do not pause because you will lose explosiveness due to loss of elastic energy

• eccentric action - extensors

• isometric action

• concentric action

jumping and landing mechanics

• glute dominant

• thumbs up rule

• foot placement

• proper joint alignment

• vigorous arm action

• breathing in imperative

• rapid eccentric motion

• minimize ground contact

plyometric program design guidelines

• program length

  • at least 10 weeks

• frequency

  • at least 2 times a week

  • no more than 3x week

  • recovery time - at least 48-72 hours between sessions

• use a variety of plyometric exercises

• foot contacts

  • beginner 50 foot contacts or less (NSCA starts at 80)

correct methods of performing box jumps

• stepping down after jumping

• feet are shoulder-width apart

• landing the same way as they started

• feet are further from the edge of the box

incorrect methods to perform box jumps

• jumping off the box

• feet are landing very close to the edge of the box

• wide stance

• landing doesn’t look the same as when they started

• knee valgus

• boxes are too high

• landing on one leg

5 components to decrease ACL injuries

1. optimize mobility

   • ankle mobility

   • hip mobility

2. learn how to jump and land and cut

3. work toward symmetry

   • having a relative asymmetry right vs left is ok, but having a gross asymmetry is not

4. enhance core stability

   • proximal stability equals distal athleticism

   • core musculature is responsible for providing a stable base for the pelvis, hips, knees, ankles to function off of in life and in sport

   • if stable base is not provided, then it can create instability and injury further down or up the kinetic chain

5. learn how to decelerate correctly

   • forward, backward, lateral deceleration

three components to designing a prevention program

• plyometrics

• neuromuscular training

• strength training

plyometrics

proper technique; jumping, landing, cutting patterns

neuromuscular training

• improve the ability to generate optimal muscle-firing patterns

• increase dynamic joint stability

• balance exercises, proprioceptive activities on balance and wobble boards

• single-leg stability activities

• dynamic joint stability exercises, jump training, plyometric exercises, agility drills, and sport-specific exercises

• goal: improve postural control and side-to-side imbalances in lower extremity

strength training

the programs that incorporated strength training were among the most effective at decreasing ACL injury rates; however, strength training alone may not be all that is needed for prevention

how to teach upper body med ball throws

shift weight from back hip to front hip as you transfer weight to throw the ball

• start the athlete closer to the wall to learn how to shift

• eventually can start moving away from the wall once the movement is mastered

lower body progression guidelines

A. jumps in place (vertical, squat, tuck)

A. jumps to single leg landing then hops in place

B. jumps over barriers, or jumping in motion (jumps and then hops)

C. bounding

D. box drills: single and multiple boxes

E. depth jumps

• steps from box (drop freeze or a depth drop to work on landing)

• then add jumping up immediately after landing (depth jump)

• then jump to another box

E. depth jumps with movement

• lateral movement

hidden benefits of lower body plyometrics (video)

• develop eccentric strength (ability to stop motion)

• has to be strong, good force producer, good force absorber

• teaching how to jump and land

• land softly to recuse the impact

• box jumps to teach proper plyo technique

• box height that allows for a landing similar to the starting position

common mistakes coaches make when implementing plyometric training

• lack of understanding regarding the key scientific theories underlying the plyometric concept

• scientific principles are often overlooked at the expense of added intensity

• turning plyometrics into conditioning

• emphasis on quantity instead of quality

• focus on force exertion (overcoming, concentric muscle actions) instead of force absorption (yielding, eccentric muscle action)

possible causes of ACL injuries

• anterior shear/quadriceps drawer

• valgus angle/ varus valgus moment

• rotational angle/ rotational moment

why do females have a higher rate of ACL injuries compared to men

• Q-angle (quadriceps angle) typically in female

• narrow intercondylar notch

• quadriceps dominance

• leg dominance

• ligament dominance

• poor core stability

periodization

• how training is organized

• creating changes in training volume adn intensity to maximize strength and fitness gains

• goal: achieve peak levels of conditioning

• benefit:

  • avoid staleness and overtraining

  • decrease performance plateaus

traditional periodization

• beginner-friendly: fewer injuries, higher reps, and lower load

• non advance friendly because there is no strength or power gain

non-periodized program

DUP (daily undulating periodization)

• training volume/intensity changes form workout to workout

weekly undulating periodization

• light/moderate/heavy intensity altered during each week of training

• may be preferred for long seasons, many games in a week - light intensity on days before game

advantages and disadvantages of traditional periodization

n/a

how does GAS syndrome relates to resistance training

body’s response to stress from training

alarm phase GAS

the initial phase of training, when stimulus is first recognised and performace generally decreases in response to fatique

resistance phase GAS

the second phase, in which adaptation occurs and the system is returned to baseline or, in most instances, elevated above baseline

exhaustion phase GAS

is stressors are too high, performance can be further suppressed and overtraining syndrome can result

periodization cycles

macrocycle

mesocycle

microcycle

macrocycle

several months to a year

mesocycle

several cycles within macrocycle: 2-6 weeks

microcycle

several days to 2 weeks

preparatory period (off season)

• initial training period

  • longest period and occurs when there are no competitions

• goal

  • base level of strength and conditioning to prepare for more intense training

  • low intensity, high volume (light/moderate resistance with high reps)

getting stronger

first transition period (pre-season)

• link between preparatory and competitive period

• shift training focus toward elevation of strength and into power development

slowly starting to get in the habit of competing

competition period (in-season)

• goal: maintain (and possibly improve) strength, power, anaerobic conditioning

  • keep conditioning while not having fatigue affect competition performance

sport competition

second transition period-active rest (post season)

• called restoration period - last 1 to no longer than 4 weeks

• no formal or structured workouts

• recreational activities at low intensity and volume

• rehabilitate injuries and refresh both physically and mentally before beginning a new annual training plan or macrocycle

pickleball

hypertrophy/endurance

(strength and endurance phase)

• training intensity

• low to moderate and high overall volume

• Goals: increase lean body mass, develop endurance

• foundation for upcoming higher intensity training

base strength

• occurs later in preparatory period

• increases strength of muscles relative to sport, become more sport specific, heavier loads, less volume

strength/power

• training intensifies to near competition pace

• performing power/explosive exercises at low to high loads with low volumes

active rest

• restoration

• aggressive training immediately after the peak performance or end of the maintenance phase should avoided so athletes can rehabilitate injuries and rest physically and mentally

unloading or deloading

• goal: include breaks or decrease in training to prepare the body for the next phase or period of training

• goal: is to prevent overtraining potential (recovery is important)

flexible non-linear periodization

the freedom to alter the workout based on how the athlete is feeling on any given day

flexible non-linear periodization (change workout)

standing vertical jump

• if an athlete cannot achieve at least 90% of their maximal jump, the trainee may be fatigued

fatigue

• could perform 10 reps of an exercise with a specific resistance- now at the beginning can only perform seven reps with this resistance

block periodization

• breaking the macrocycle into three distinct blocks

• for high-level athletes and competitors this seems to be the preferred approach

accumulation

transmutation

realization

accumulation

develop basic such as general aerobic endurance, muscle strength, movement quality

• building the foundation 2-6 weeks

• the less qualified the lifter, the longer the block

• 8-15 reps 50-75% intensity, short rest periods between sets

transmutation

• transfer general abilities to specific abilities like anaerobic endurance, specialized muscular endurance, and event-specific technique

• 75-90% intensity, longer rest periods between sets

• most difficult block

realization

1-3 reps 90+ intensity, explosive movements focusing on speed, long rest periods between sets

triphasic undulating block periodization definition

• to learn how to eccentrically and isometrically absorb energy before applying it in explosive movements

• varying training volume and intensity on a daily or weekly basis

• uses daily undulating (or nonlinear) periodization throughout the training week

• 3 blocks = 2-3 weeks in length

• eccentric

• isometric

• concentric

eccentric rule

1. use only large, compound exercises

2. never perform slow eccentrics with loads greater than 85% of athlete’s 1 Rm: too much risk for injury

3. always use a spotter when performing slow eccentrics

4. always finish an eccentric focused lift with an explosive concentric movement

   • improve the nervous system and make it more sport-specific

isometric rule

1. hit the ground like a brick: pull bar down quickly

2. squeeze your muscles as you hit the isometric contraction

3. always use a spotter

4. always finish an isometric focused lift with an explosive, concentric movement

explode down- hold- explode up

concentric or reactive rules

1. pull bar rapidly through eccentric movement

2. then explosively fire out or explosively more bar as fast as possible with good technique

explosive down - explosive up

rhabdomyolysis

• symptoms

• treatment

• how to prevent

cause muscle to break down and toxic components of the muscle fibers enter the circulation system and kidney

• symptoms: weak muscles, muscle stiffness, muscle pain and swelling, change in pee color

• treatment: fluids and electrolytes, physical therapy to strengthen muscles, dialysis if severe

• prevention: starting exercise program slowly. stay hydrated and avoid getting overheated