training and conditioning test 1

Differences between exercise and training

• exercise what we would do any day, working out, activity

• all training is exercise but not all exercise is training

• training adds extra levels such as progression

name four main human systems that affect training and conditioning

• muscular

• skeletal

• cardiovascular

• neural

parts of a performance pyramid

why is the flexed position the best angle for a bicep curl

• longest moment arm

• most leverage

How do we create adaptation

• training is exploiting the adaptive ability of human body to improve upon one or more factors

• in order to get better, our body has to increase and adjust to a new base rate

1. start with a training stimulus

2. that brings you into an alarm phase

• decrease in performance right away, 2-24 hours post session

3. then you get into the recovery phase which is when you start to climb back and your body adapts

4. the next training stimulus should be when you’ve reached optimal recovery (could be 24 hours, could be 8 etc.)

5. after the next session, hopefully we are not dipping as much, going into recovery and then training again when you have reached optimal recovery (which varies per athlete)

How to determine an athletes optimal recovery phase

• time and working with them more

• training is a long term plan

what happens with either recovery phase is too long or short

• we can dip too far back down in performance

• overtraining- training too much, can show up if you do it for months, not giving enough time for body to recover

• undertraining also causes a dip down in recovery and now you starting from lower levels for the next training stimulus and therefore not able to push as much

Driving principles of training and conditioning

1. progressive overload: if you are not providing greater stimulus the next time, you will not grow

2. specificity: for certain wants, you need to training specific things

• need sport specificity but not ultra specificity

3. individuality: treat the athlete as a person, each person needs are different

4. Reversibility: if you don’t use it, you lose it

5. Diminishing returns: as you get more experience in training, you less gains

6. FITT: frequency, intensity, type, time

what are the four overall foundational movement patterns

1. pus

• squat/press/lunge

2. pull

• row/chin up/drag

3. lift

• hinger/pick up

4. carry

• loaded movement

Types of lower body muscle actions in resistance training

Types of upper body muscle actions in resistance training

Types of torso/abdominal muscle actions in resistance training

parts of a needs analysis, also what is looked at from the sport vs. from the athlete

• goals

• timeline

• current status & abilities

• availability & barriers

Evaluation of the sport- KPIs (units of measurement)

• movement analysis

• physiological analysis

• competency in movements and skills

Assessment of the athlete

• training history

• current abilities and fitness

• injury status

Purpose of warm ups (including physiological responses)

• prepare athlete physically and mentally for task/event

• physiological responses that potentially increase performance

  • temperature related effects

    • increase in muscle temperature and core tmperature

    • enhanced neural function

    • disruption of transient connective tissue bonds

  • non-temperature-related effects

    • increased blood flow to muscles

    • elevation of baseline oxygen consumption

    • post activation potentiation (each exercises preps you for next)

overall:

• decreasing risk of injury, increasing sport performance

things to consider for a warm up

• number of athletes and size of space

• time and duration- usually 8-10mins

• purpose (principle of specificity)

• weather and surface

• injuries/fitness levels

• FUN!

Parts of a warm up

R- raise (HR, blood flow, muscle temp, respiration)

A- activate (muscles that will be used)

M- mobilise (mobilise joint, tissues, structures)

P- potentiate (work towards potential)

What to do pre warm-up

• inhibit/quiet down overactive muscles

• 5-8 sites, 30s per side

• foam roll/trigger point

• commons area related to posture

  • think front of the body. aim to get body extended (away from the positions we usually live in)

• also consider principle of individuality

raise (in warm up): purpose, length, examples

raise- multi-directional movement

• increase HR, blood flow, muscle temp, respiration

• 3-5 mins

• games of low organization

• individual: hurdles/ladder/skipping or track based

• keep it fresh

activate (in warm up): purpose, length, examples

• purpose: engage muscles in preparation for session

• similar to movements in sport/events

• 5 mins (5-6 movements)

• increasing intensity

• low threshold strength movements

  • body weight, calisthenic, start to activate certain muscles

• maintain posture and ensure technique

mobilize (in warm up): purpose, length, examples

purpose: move joint through a full range of motion while keeping patterns close to movement used during game

• similar to movements in sport/events

• 5 mins (5-6 movements

• increasing intensity

• dynamic vs. ground based mobility

• maintain posture and ensure technique

potentiate (in warm up): purpose, length, examples

• bringing closer to potential

• high intensity

• short duration (2× 5-15s)

• 2-3 drills

• Ex.

  • cone drills

  • jumping/bounding/sprinting

  • agility patterns

  • reactionary patterns

Why is it important to have a recovery stage after a workout

• normalization of metabolic functions

• normalization of homeostatic equilibrium