Therapeutic exercise and training principles

sport science

• biomechanics, exsc phys. sport psych, sports nutrition, injury prevention and rehab

• allows us to understand what happens when we push physiology to its limit (heat, cold, extreme activity, space)

• pathology: how exsc can enhance, hinder, or improve markers (exsc oncology, metabolic training, tracking injury risk from exsc)

Objectives

• warm up/cool down (get ready to train and prep to stop)

• overload principle

• SAID principle: specific adaptation of imposed demand

• progression: improving demand over time

muscular endurance

refers to ability of given muscle to exert force, consistently and repetitively over pd of time

power

• relationship b/w strength and time

• refers to great force production over short pd of time (work/time)

speed

how quickly we can move bar when applying some force to move object as fats as possible

strength velocity curve

• max strength: 90-100 1rm

• strength speed: 80-90 1rm

• power: 30-80 1rm

• speed-strength: 30-60 1rm

• speed: <30 1rm

alactic (ATP-CP)

• powerful and quick actions used to produce max power for short time

• w/r: 1:12-20

lactic (anaerobic)

• quick but sustained events utilize glycolysis and lactic fermentation to fuel these events

• w/r: 1:3-5

oxidative (aerobic)

• our aerobic base and how we train for endurance-related sports

• W/r: 1:1-2

gen frequency guidelines

• 150 mins of moderate to 75 of vigorous intensity

strength training freq

• hypertrophy: min as 4 sets per week split among diff days

• strength gains seen w/in 2-3 days of strength work all the way up to 4-5 days in advanced lifters

Anaerobic and aerobic freq/vol

• 1-2days of HIIT can improve VO2max in as short as 2wk pd

• sprinting can improve cardiovascular measures w 1-2 days of work/week

• long-slow dist can build strong aerobic base w/ 3-4 days of 45-60mins

Warm-up

• RAMP: raise, activate, mobilize, potentiate

• Goal: prep athlete mentally and physically for exsc or competition and do not create fatigue or reduce energy availability

• time: 10-20mins (time b/w exsc should not exceed 15mins)

• 2 phases: general and specific warmup

Warm up effects

increases:

• muscle temp (RMA)

• core temp (R)

• neural funct (P)

• blood flow (M)

• baseline oxygen (RM) consumption

• baseline potentiation

range of motion

degree of movement that occurs at joint

static flexibility

rom possible during passive movement (cool down)

dynamic flexibility

available ROM during active movements (warm up)

proprioceptive neuromuscular facilitation (PNF)

stretching and rehabilitation technique that uses muscle contractions and proprioceptive input to improve flexibility, strength, coordination, and range of motion.

factors affecting flexibility

• joint type

• age

• elasicity

• plasticity

• muscle bulk

general adaptation theory (mental and physical)

• alarm

• resistance

• exhaustion

stimulus-fatigue-recovery-adaptation theory

• more the athlete recovers and adapts the more prepared for competition and training

• moving mark higher each day w/ adaptation

cycles

• allow us to focus on particular areas of training we want to improve w/in given pd of time

• prep for competition, improve economy, improve strength and muscle mass

linear periodization

vol and intensity balance

block periodization

what do we want to improve and focus more on in training time

undulating periodization

• one day strength, another focuses on power, etc.

• freq back and forth

prepartory

• base (strength, hypertrophy)

• specific

1st transition

strength/power

competitive transition

• peak

• maintenance

second transition

• active rest 1-4 weeks

• decrease in vol

athletic periodization

• off season: prep

• preseason: 1st transition

• in-season: variable

• post-season: 2nd transition

nutrition

necessary component for proper fueling and maintenance for athletic and daily performance

protein

• muscle synthesis, growth and repair

• 0.8-2.1 g/kg depending on goals

• 20-48g to stimulate adequate acute protein synthesis

carbs

• glycogen storage and energy

• not essential nutrients but critical for athletes

• 5-10 g/kg

glycemic index

how fast sugars digested

fats

• enegry storage and hormonal funct

• sat and unsat fats (<10% cals in diet)

• omegas-3s