principles of strength and conditioning for PT

9 adaptable elements of fitness

1. CV endurance - long duration, steady state

2. maximal aerobic - 8-15 min, VO2 max

3. anaerobic capacity - 30-120 sec max effort

4. muscular endurance - 5-50 rep capacity

5. specific skill - technique/movement efficiency

6. speed - higher velo or acceleration

7. power - work/time

8. strength - max force production

9. hypertrophy - muscle size

quadrants of an athlete

IV: do one thing, better than anyone else

III: not a lot of variability, not an elite level

II: significant variety at a high level

I: variety w/ low level

key principles of training

1. individuality

2. specificity

3. overload

4. progression

5. diminishing returns

6. reversibility

loading parameters for ExRx

- WBing status

- ROM

- contraction type

- external load

movement variables for ExRx

- speed

- planes of motion

- BOS

- open vs closed environment

programming details for ExRx

- repetitions

- duration

- frequency

- rest period

benefits of warm up

- mental focus

- improved RFD

- reaction time

- viscosity

- oxygen delivery

6 basic human movements

1. push

2. pull

3. carry

4. squat

5. hinge

6. lunge

plyometric definition

minimal ground contact involving the stretch-shortening cycle

- eccentric -> amortization -> concentric

- deceleration = acceleration capability

intro plyos

jogging, squat catches, pogos, jump rope, altitude landings

types of speed training

- reactive: response to auditory or visual cue

- active: non-cyclic movements under 6 seconds

- frequency: cyclic movement rate

- complex: multi-tasking movement demands

- linear: straight line acceleration

agility training components

- rapid deceleration

- direction change

- response to cues

backward design in sports rehab

1. define return to performance goal

2. determine key performance indicators

3. assess current performance

4. plan rehab