CH 13, L2: Introduction to Integrated Training Concepts

Flexibility Training

Different types of stretching techniques to improve tissue extensibility and joint ROM.

Benefits of Flexibility Training

1. Increased joint ROM

2. Possible decrease in muscle soreness

3. Potential for a reduction in injury risk

The number one cause of death around the world

Heart disease

Cardio training

The capacity of respiratory and cardiovascular systems to provde muscles with oxygen during sustained and/or intense exercise.

Benefits of Cardio training

1. Decreased resting heart rate

2. Increased stroke volume and cardiac output

3. Improved gas exchange

4. Decreased blood flow resistance

5. Improved blood lipid profile

6. Improve blood vein return

Core Stability

The ability to control the position and motion of the trunk over the pelvis and legs.

Benefits of Core Training:

1. Enhanced posture and spinal health

2. Better bodily function for activities of daily living

3. Increased balance, stabilization, and coordination of the kinetic chain

4. Resolved low back pain symptoms

   1. Improved skill-related movements and power

Balance

The ability to maintain, achieve or restore a specific state of balance without falling.

Benefits of Balance Training

1. Reduced risk of falls

2. Reduced risk of ankle sprains

3. Better landing mechanics

4. Better proprioception

   1. Stronger hip musculature

Plyometric Training requires a lot of volume and many exercises (T/F)

False

Stretch-shortening cycle

Eccentrically loading of a muscle for a rapid concentric contraction.

Benefits of Plyometric Training:

1. Increased bone mineral density

2. Improved soft tissue strength

3. Increased metabolic expenditure

   1. Increased strength and power

Benefits of SAQ training:

1. Improved performance for top speed

2. Improved health-related fitness

3. Enhanced response time to a stimulus

   1. Improved sprinting technical skill

Benefits of resistance training:

1. Increased endurance, strenght , and power

2. Increased hypertrophy

3. Improved weight management

4. Improved resting metabolic rate

5. Improved coordination