Training and Conditioning, Training and Conditioning Exam 2, Training and Conditioning Exam #3, Training & Conditioning Final Lectures

Why study physical fitness?

-Lots of proof that exercise and physical activity benefit the mind and body

-Its simple evolution that we need physical activity in our everyday lifestyle

-As exercise scientists we must be able to understand and apply the concept of "fitness"

-Convince and motivate others to believe in the efficacy and ultimate importance of fitness for longevity and quality of life

What is fitness?

-Ideal body weight and body composition

-Healthy diet and nutrition

-Normal blood pressure

-Optimal cardiovascular health and fitness

-Stress management

-Not smoking

-Ideal blood lipid profile

-Musculoskeletal health and fitness

-Freedom from alcohol and drug abuse

Physical Activity

Bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits

Exercise

a type of physical activity defined as "planned, structured, and repetitive bodily movements done to improve or maintain one or more components of physical fitness

Dose-Response Relationship

By increasing the dose, you will receive a greater response/benefit you get

Cardiovascular Disease

-Responsible for about 40% of all deaths in the US

-Caused by lack of blood supply to the heart that is the result of atherosclerosis

-Physical inactivity is one of the major risk factors associated with CHD

Know Your Role!

1. Educate about the importance of PA

2. Conducting pretest health evaluations

3. Selecting, administering, and interpreting tests

4. Designing individualized exercise programs

5. Leading exercise classes

6. Analyzing performance and correcting errors

7. Educating on dos and donts of exercise

8. Motivating your clients or athletes

9. Identifying and avoiding the BS

VO2 Max

maximal oxygen uptake, measurement of maximum amount of O2 a person can utilize during intense exercise (Measured in ml/kg/min)

Physical Fitness

the ability to perform occupational, recreational, and daily activities w/o becoming unduly fatigued

CONSISTS OF: cardiorespiratory endurance, musculoskeletal fitness, body composition, flexibility, neuromuscular relaxation

METS

One metabolic equivalent is defined as amount of O2 consumed at rest. Equals 3.5 ml/kg/min

Cardiorespiratory Endurance

the ability to perform large-muscle, dynamic, moderate-to-high intensity exercise for prolonged periods

Aerobic Fitness

the capacity to take in, transport, and utilize oxygen in prolonged activity

Anaerobic Fitness

the capacity to perform short-term, high intensity physical work

Musculoskeletal Fitness

has a number of different components:

-Muscular strength

-Muscular endurance

-Bone strength

Muscular Strength

maximal force or tension that can be produced by a muscle group

Muscular Endurance

ability of a muscle to maintain submaximal force levels for an "extended" period of time

Bone Strength

Directly related to risk of bone fractures; a function of bone density and mineral content

Body Composition

refers to body weight in terms of the absolute and relative amounts of muscle, fat and bone

Body Fat

all extractable lipids from adipose and other tissues

Minimum fat levels: 3-5% men, 12-15% women

Lean Body Mass

Fat-free mass; consists of all residual chemicals and tissues including water, muscle, and bone

Flexibility

maximum ability to move a joint fluidly through a range and motion

Static

a measure of the total ROM at a joint

Dynamic

a measure of the rate of torque or resistance developed during stretching

Neuromuscular Relaxation

ability to reduce or eliminate unnecessary tension or contraction in a muscle group

Components of a Successful Program

1. screening/assessment

2. baseline testing/follow-up

3. prescription

4. safety implementation

5. promotion of positive health behaviors

6. program evaluation

Purpose of Fitness Testing

-To improve fitness we must assess the present level of fitness

-Assess the changes that have since occurred

-Results are means to an end but not the end itself

-Metabolic energy needs

-Biomechanical movement pattern specificity

Fitness Test Results can Be used to:

-Providing data helpful in the development of an exercise Rx

-Collecting baseline and follow-up data, identifying strengths and weaknesses, and charting group program changes for program evaluation

-Establishing reasonable and attainable fitness goals, verifying the degree of achievement of goals and comparing to criterion standards

-Providing an understanding of the concept of physical fitness and individual fitness status (Education)

Testing Order

You dont want previous tests interfering with subsequent tests (Carryover Effects)

-Can be important within categories as well

-A battery of tests are most applicable

NSCA Testing Order

1. Non-fatiguing tests

2. Agility tests

3. Maximum power and strength tests

4. Sprint tests

5. Local muscular endurance tests

6. Fatiguing anaerobic capacity tests

7. aerobic capacity tests

Testing Environment

Make environment comfortable and cool. If indoors, keep room between 70-74*. Humidity and altitude can affect test results

Test Validity

the ability of a test to measure what you think its measuring; the ability of a test to accurately measure, with minimal error, a specific fitness component; accurate

Face Validity

Do you think this is valid?

Concurrent Validity

Compare results to another measure known to be valid

Predictive Validity

Can you use the measure to make accurate predictions?

Construct Validity

Can you deduce hypotheses using this measure?

Convergent Validity

Do other research methods provide similar measures of the concepts?

Test Reliability

ability of a test to yield consistent and stable scores across trials over time; reproducibility

Test Objectivity

another term often used for inter-tester reliability; the degree to which different testers get the same results; can be influenced by the test itself as well as the training of the testers (precision)

Intrasubject Variability

the lack of consistent performance by the person tested

Intrarater Variability

The lack of consistent scores by a given tester

Systematic Error

consistently wrong, causes may include:

-interference

-calibration

-individual technique

-condition of measurement

Random/Experimental Error

Cluster about a true score, causes may include;

-judgement errors

-fluctuating conditions

-small disturbances

Reference Tests

the most valid and reliable measures (Vo2 max tests, hydrostatic weighing, DEXA). GOLD STANDARD OF TESTS

Disadvantage to Reference Tests

They require specific equipment, training, and usually more time

Prediction/Field Tests

Indirect estimates or prediction of fitness measures; these are typically well correlated to the standard test of the same measure (step tests, skin folds)

Advantages to Field Tests

Generally inexpensive, easy, require minimal equipment, and can be done with large groups

Prepping Athletes for Testing

-Announce date, time, and purpose of test in advance

-Host a pretest practice session

-Provide clear and simple instructions

-Demonstrate proper test performance

-Organize a pretest warm up

-Tell athletes test scores after each trial

-Administer a supervised cool down period

Basic Principles for Program Design

-Specificity

-Overload

-Progression

-Law of Initial Values

-Interindividual Variability

-Point of Diminishing Return

-Reversibilty/Detraining Effects

-Basic Elements of Prescription

Positive Effects of Warm-Up on Performance

-Faster muscle contraction and relaxation of both agonist and antagonist muscles

-Improvements in the rate of force development and reaction time

-Improvements in muscle strength and power

-Lowered viscous resistance in muscle strength

-Increased blood flow to active muscles

-Enhanced metabolic reactions

-An increased psychological preparedness for performance

Warm-up should consist of

A period of aerobic exercise, followed by stretching, and ending with a period of activity similar to the upcoming activity

General Warm Up Period

May consist of 5-10 minutes of slow activity such as jogging or skipping

Specific Warm-Up Period

Incorporates movements similar to the movements of the athlete's sport

Components of a Warm-Up

-General Warm-Up period

-Specific Warm-Up period

-Typically lasts between 10 and 20 minutes

RAMP Protocol

Raise, activate, mobilize, potentiate

Raise

Elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities that stimulate the movement patterns of the upcoming activity

Activate and Mobilize

Actively move through a range of motion

Potentiate

Perform sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session

Flexibility

the ability of a joint (or series of joints) to move fluidly through a full range of motion (ROM)

Static Flexibility

measure of the total ROM at the joint during a passive movement (PROM)

Dynamic Flexibility

1. Measure of the rate of torque or resistance to movement throughout the ROM

2. Available ROM during an active movement (AROM)

Flexibility and Injury

-Both types of flexibility are important for everyday activities and sport; also important for injury prevention

-Studies have demonstrated a relationship between decreased flexibility and injury in Achilles tendon, plantar fascia, hamstring tendons, and IT band

Range of Motion

Highly specific to the joint being tested

Factors Affecting Flexibility

-Morphological factors

-Preparation factors

-Physical Inactivity

-Demographic Factors

Morphological Factors

-Joint structure (determines plane of motion)

-Joint capsule

-Ligaments

-Tendons/Muscles crossing the joint

Stress Relaxation

If the muscle-tendon unit is stretched and held at a fixed length, then the tension decreases over time

Tightness of Soft Tissue

-A major limitation to both static and dynamic flexibility

-Total resistance and joint structures

(Joint Capsule 47%)

(Muscle and Fascia 41%- MOST MODIFIABLE)

(Tendons and Ligaments 10%)

(Skin 2%)

-Also contributing to this are joint structure and previous injury

Preparation Factors

-Warm up can affects flexibility

(If a joint is warm, ROM is increased up to 20%)

(If a joint is cold, ROM is decreased 10-20%)

-When testing, have the subject warm-up and give multiple trials

Physical Inactivity

-A major cause of inflexibility, disuse causes contracture (shortening) of the muscles and connective tissues)

-Some types of activities limit ROM and create tightness or shortening of certain muscles

-Don't use it, you lose it

Demographic Factors

Age, Sex, Body-Type

Age

Muscle/tendon flexibility decreases with age due to changes in elasticity of soft tissues and decreased physical activity levels

-Part of this loss of movement is due to fibrosis (Fibrous CT replaces degenerating muscle fibers)

-Loss of mobility can be improved with flexibility training

Sex

Women are more flexible than men at hip flexion and spinal lateral flexion while men have greater ROM in hip extension and spinal flexion and extension in the thoracolumbar region

-Pelvic structure differences in hormones affecting CT laxity in women

Body Type

Large, hypertrophied muscles and excess subcutaneous fat may limit ROM due to contact of adjacent body parts; larger individuals can still have good flexibility if they routinely stretch

Too Much Flexibility

Too much of this training can also be bad- it can cause hyper mobility in joints which can lead to joint laxity and increased risk of musculoskeletal injury

Assessment of Flexibility

-Field and clinical tests are available for static flexibilty but little research is done for dynamic

-However, dynamic may be more important for physical performance

-Static flexibility typically assessed by measuring ROM directly

To assess flexibility:

-You should select a number of tests because of the highly specific nature of flexibility

-Always have warm up before flexibility testing

-Multiple efforts for each test are desirable

-Use the test results to identify joints/muscle groups in need of improvement

Direct Measurement on Static Flexibility

-Need to measure the amount of joint rotation in degrees using a goniometer, flexometer, inclinometer

-Validity and reliability for these direct measures is highly dependent on joint being measured and technician skill (Often problems with identifying axis of rotation and in palpating bony landmarks)

Indirect Methods of Static Flexibility

-Linear measurement (in inches or cm) of ROM

-Major limitation in some field tests is that the length or a width of the body segments may affect performance; gender is also an influence

Sit-and-Reach

Used to test spinal mobility, low back flexibility (not well correlated with criterion measure), hip flexibility, and hamstring flexibility (better validity)

Skin Distraction

Useful for testing low-back flexibility; good reliability and criterion-validity

-Lumbar flexion score is difference between initial and flexed distances between two skin markings along the spine

Stretching Proprioceptors

-Muscle Spindles

-Golgi Tendon Organs

Muscle Spindles

Located within intramural muscle fibers that run parallel to extrafusal fibers; respond to changes in muscle length; considered responsible for the stretch reflex

Stretch Reflex

When the muscle is rapidly stretched, the muscle spindles are activated and result in contraction of the stretch muscle in order to protect it (Snapping back like a rubber band)

Golgi Tendon Organs

a mechanoreceptor located near the musculotendinous junction; stimulated by increased tension in the tendon (via muscular contraction or stretch)

-Provides for reflexive muscle relaxation of that same muscle in order to protect

Autogenic Inhibition

Relaxation of the muscle by actively (isometrically or concentrically) contracting it just before passive stretching; sets up GTO response

Reciprocal Inhibition

Relaxation of antagonist muscle to muscle being contracted

Good Flexibility

Has been shown to enhance speed, power, and muscular performance

Flexibility studies show

-increased peak torque in hamstrings

-increased rebound bench-press performance

-results attributed to decreased series-elastic component stiffness

Prescription

-Assess what joints/muscles need improvement

-Select appropriate model and specific exercises

-Apply "specificity" and "progressive overload" principles

-Stretch to a point of discomfort but never to a point of pain

-Periodically increase amount of time stretched position is maintained and number of reps to ensure overload

Ballistic Stretching

Jerky, bouncing motion; produces stretch but dependent upon momentum of moving body segments

-May produce small tears in CT and muscle fibers

-Neuromuscularly, increase in muscle spindle activity due primarily to speed of movement-leads to contraction reflex

Static Stretching

slow, controlled; least risk of injury, least degree of pain, least resistance to stretch, most time-efficient

-Muscle is stretched at extreme end of ROM and held for 10-60 seconds

-Minimal spindle discharge response; readily adapt to lengthened position; leads to increased stretch

-Easy to learn; appropriate for just about anyone

PNF Stretching

Technique of alternating isometric/concentric contraction of agonist and antagonist followed by slow, passive or assisted stretching of antagonist

-Based on principles of autogenic and reciprocal inhibition

-Muscle relaxation and increased flexibility occurs through spinal mechanisms

-3 basic PNF techiques, each of which has 3 phases; in each the first phase is a 10s passive prestretch of the antagonist

Hold-Relax

#2 Phase: Isometric contraction of antagonist for 5-6 seconds

#3 Phase: Relax, stretch antagonist passively (or assisted) for 30s

Mechanism: autogenic inhibition (GTO response)

Contract-Relax

#2 Phase: 5-6 second antagonist concentric contraction (full ROM)

#3 Phase: Relax, stretch, antagonist passively for 30s

Mechanism: autogenic inhibition (GTO response)

Hold/Relax with Agonist Contraction

#2 Phase: Hold against pressure for 5-6s

#3 Phase: Concentric contraction of agonist along with passive stretch of antagonist for 30s

Mechanisms: Reciprocal inhibition; autogenic inhibition

PNF Disadvantages

Time-consuming, cannot always (or easily) be done alone, degree of associated pain higher, experience needed

PNF Advantages

Most beneficial way to increase flexibility

Dynamic Stretching

increase flexibility through sport-specific movements; uses speed of movement but avoids ballistic movements

Flexibility Prescription should include:

1. Mode: static, PNF, and/or sport-specific

2. Number of "Exercises": 10-12 (major muscle/tendon groups)

3. Frequency: 2-3 days/wk for improvement; minimum of 2 days/wk for maintenance

4. Intensity: Just below pain threshold

5. Duration: 10-60s per contraction (static)

6. Repetitions: 2-4 (beginners); increase to 5 or 6

7. Duration of session: 10-30 minutes

8. Length of Program: 4 weeks minimum for improvement

Following Practice and Competition

-Postpractice stretching facilitates ROM improvements because of increased muscle temperature

-Stretching should be performed within 5 to 10 minutes after practice

-Postpractice stretching may also decrease muscle soreness, although the evidence on this is ambiguous

As a separate session

-If increased levels of flexibility are required, additional stretching sessions may be needed

-In the case, stretching should be preceded by a thorough warm-up to allow for the increase in muscle temperature necessary for effective stretching

-This type of session can be especially useful as a recovery session on the day after a competition