Transcript Performance Enhancement

Performance Enhancement
Introduction
Improvement in the athlete’s condition is the factor
most responsible for enhanced performance.
Maximum physical and mental fitness requires
training of the whole body, including every tissue
and cell.
This conditioning helps the athlete compete
effectively, prevents injuries, and speeds recovery
following injuries.
General Guidelines
Safety is always the primary concern.
Always consult a physician before beginning any
conditioning program.
Allow proper rest intervals between exercise.
Program must be balanced in order to prevent
injury and overuse.
Strength Training
Develops –
Muscle strength
Power
Endurance
Benefits of Strength Training
Increased physical capacity.
Physical appearance.
Metabolic function
Decrease injury risk
Factors in Strength Training
Gender
Quantity not quality (testosterone)
Age
Less effort to make gains when younger
Limb Length
Genetically determined, biomechanical advantage
Factors in Strength Training
Muscle Length
Stronger at slightly longer length
Tendon Insertion
Genetically determined, biomechanical advantage
Muscle Fiber Type
Fast twitch vs. Slow twitch – genetics
Motor Learning Ability
Principles of Strength Training
Overload
Strength, power, & endurance of muscle can only
increase when a muscle performs workloads greater
than those previously encountered.
To improve, the system must be progressively and
gradually challenged or placed under additional stress.
Principles of Strength Training
Overload . . .
Overload might be achieved by increasing the
Resistance
Repetitions or sets
Rate (intensity) of work or exercise
Duration of work or exercise
Level should be used so that the workload is difficult
enough that the final set is difficult to complete.
Principles of Strength Training
Progressive Resistance Exercise (PRE)
Overloads muscles, but does so in a progressive,
gradual manner avoiding overtraining and fatigue.
Specificity (SAID – Specific Adaptations to
Imposed Demands)
Training must be relevant to the demands of the sport.
Principles of Strength Training
Specificity . . .
Effects of the conditioning program are specific to the
type of stress applied and to the particular system of
the body that is exercised.
“If the body is placed under stress of varying intensities
and durations, it attempts to overcome the stress by
adapting specifically to the imposed demands” (Allman
1974).
Principles of Strength Training
Specificity . . .
Stress should not be so severe as to prevent the body
from being able to cope or adapt.
Training should –
Work the muscles involved in the sport in a manner resembling
the movements to be performed during the activity.
Develop the predominant energy system.
Principles of Strength Training
Intensity
The degree of work or effort exerted.
Duration
The time necessary to complete the desired exercise.
Frequency
The number of workouts per week.
Reversibility
“If you don’t use it, you lose it”
Muscles atrophy from disuse and will detrain if not
consistently trained.
Periodization
The concept of diving the annual training plan into
smaller segments, phases, or cycles.
The goal is to improve athletic performance.
Allow the athlete to “peak” during the competitive
season.
Helps to decrease the possibility of overtraining by
varying exercise selection, intensity, volume, and
load.
Periodization
Phases
Pre-season (Preparatory) Phase
High volume, low intensity workouts.
Focus on proper technique and provide foundation.
Power & strength workouts introduced during second half of
this phase.
In-season (Competitive) Phase
Focus on technique.
High intensity technique exercises during brief workouts.
Bring performance to “peak”.
Periodization
Phases . . .
Post-season (Transition) Phase
Active rest, where the athlete should engage in recreational
physical activity so that a psychological as well as physiological
break can occur.
Active rest consists of low volume work and low to moderate
intensity work.
Strength Training Terminology
Repetition
Performing the exercise one time.
Set
Grouping of exercises into a number of repetitions.
Resistance
The opposing force to a muscle contraction.
One Repetition Maximum
The maximum resistance that can be moved in one
time through a full range of motion.
Strength Training Terminology
Exercise Order
Larger muscles should be exercised first (back, legs,
chest).
Smaller muscles should be exercised last (biceps,
triceps, abdominals).
Exercise Selection
Select at least one exercise for each major muscle
group for comprehensive development and
balance.
Power = rapid movements
Endurance = slow, deliberate movements; low
resistance & high repetitions.
Increase size & strength = high resistance & low
repetitions.
Exercise Selection
Number of sets & reps determined by goals and
tolerance (commonly 3 sets with 1-3 minute rest
breaks between).
Perform each exercise through a full joint range of
motion.
Progressive resistance is required for continual
increase.
Adequate rest between sessions.
Muscle Training Prescription
Muscle strength, power, and endurance
development should begin at least 6-8 weeks prior
to the competitive season.
A maintenance program of 1 day per week
throughout the season maintains the gains made in
the preseason period.
Strength Training
Considerations
Mistakes
Not using proper technique.
Lift larger weights than have strength for.
Warm-Up and Cool Down
Makes strength training more effective.
Flexibility
Light stretching before and after.
Strength Training
Considerations
Spotting
Move all loose equipment away from the area.
Place body in proper position with hands as close to
weight lifting bar as possible without obstructing
movement of the bar.
Good lifting position – knees flexed, back flat.
Effectively communicate with person you are spotting.
See that the bar is evenly loaded.
Suggest appropriate form changed as necessary.
Strength Training
Considerations
Spotting . . .
Be knowledgeable about dangerous situations
associated with the exercise being performed.
Be alert and quick to respond.
Know when and how, if needed, to guide the bar in the
desired path.
Know when and how much lifting is needed to
complete the exercise.
As a last resort, assume all the weight of the bar, but
only if the person you are spotting might be injured if
you don’t.
Strength Training
Considerations
Muscle Soreness
Delayed onset muscle soreness can occur after
strength training lasting 2-3 days, generally presenting
on the day following activity.
Lactic acid is a by-product of muscle use and can
cause the “burning” sensation felt during strength
training.
Seek medical attention if there is unusual pain,
swelling, or if injury is suspected.
Testing Strength
Manual muscle testing
Resisting the active
contraction of a muscle
group and comparing
with the opposite
extremity or an
expected level.
Test throughout the
functional range of
motion.
Standardized Grading:
Normal = grade 5, 100%
Good = grade 4, 75%
Fair = grade 3, 50%
Poor = grade 2, 25%
Trace = grade 1, 10%
No contractility = grade 0, 0%
Testing Strength
Isotonic Weight Testing
Baseline measures of strength are determined using
the best score among three trials of a one-repetition
maximum lift of an isotonic weight.
After each attempt, a rest period is allowed.
The athlete continues until he or she has lifted the
maximum weight possible.
Flexibility Training
Joint flexibility is increased by muscle-stretching
exercises.
Flexibility is defined as the range of motion at a
specific joint.
If not fully stretched, the muscles will progressively
tighten, limiting the range of motion or flexibility.
Abnormally tight muscles can alter form, reduce
biomechanical efficiency, and create a climate for
injuries.
Benefits of Flexibility Training
Increased efficiency and athletic performance.
Decreased risk of injury.
Increased neuromuscular coordination.
Reduced muscle soreness.
Improved muscular balance and postural
awareness.
Types of Muscle Stretching
Static Stretching
Stretching muscle tissue to a comfortable position and
holding for a period of time.
Effectiveness depends on the intention and time of the
actual stretch.
Take to the point of tightness and then just slightly
beyond. Emphasis is on proper form, and no motion
should be forced.
Types of Muscle Stretching
Static Stretching . . . .
General rule of thumb = hold for 5-30 seconds.
When in doubt, less tension and more hold time are
best.
Stretch each muscle group repeatedly.
Active Static Stretching – without assistance.
Passive Static Stretching – with an outside force to
assist with full range of motion.
Types of Muscle Stretching
Ballistic Stretching
Use of body momentum to bounce at the end range of
a stretch which causes activation of the muscle fibers.
This causes the muscles to contract while being
stretching in the opposite direction.
Has been shown to increase flexibility, however this
technique has a high risk of injury associated.
Types of Muscle Stretching
Proprioceptive Neuromuscular Facilitation (PNF)
Generally used in rehabilitation for facilitating strength
and increasing ROM.
Contract - Relax Method
Hold – Relax Method
Rapid, beneficial increases in flexibility can be obtained
with PNF, however it is best done with a professional
trained in PNF techniques.
General Guidelines for
Stretching
Stretching should always be done after a general
warm-up but before engaging in vigorous activity.
Repeat stretching as part of cool-down.
Entire stretching program should take no longer
than 10 minutes.
Flexibility is specific and the exercises must be
muscle and joint specific.
General Guidelines for
Stretching
Avoid breath holding at all times. Breathing during a
stretch should be slow, relaxed, and rhythmic.
Avoid severe, painful stretching. Overstretching will
defeat the purpose.
Choose comfortable and effective, as well as
comprehensive in stretching each of the muscle
groups.
Testing Flexibility
Sit and Reach Test
Good for indicating low back & hamstring tightness.
Sit with legs straight, placing both feet against a box,
and reach the fingertips of both hands over a ruler
attached to a box.
Measure in inches, either plus or minus with minus
scores indicating tightness.
Testing Flexibility
Shoulder Test
Athlete stands with arms flexed at 90°, elbows fully
extended.
Externally rotate both arms as far as possible.
“Loose” if they can rotate their palms beyond horizontal
(if little finger is higher than thumb).
Ankle Test
Active dorsiflexion of the ankle measured with a
goniometer. 15° is normal.
Testing Flexibility
Hip Flexor Test
Athlete lies supine and pulls one knee up to the chest
with both arms while extending the opposite leg onto
the floor.
Should be able to extend the leg fully.
Reverse for the opposite hip.
All of these test determine tightness or looseness
of muscles.
Any athlete found to have a deficit should be
placed on a specialized stretching program.
Cardiovascular Endurance
Most essential component to good athletic
performance.
Refers to the ability of the heart, blood vessels, and
lungs to deliver oxygen to the tissues while
removing unnecessary materials and waste.
Benefits of Cardiovascular
Endurance
Reduction in blood pressure.
Increase in HDL-cholesterol.
Decrease in total cholesterol.
Decrease body fat stores.
Decreased feelings of anxiety, tension, and
depression.
Increased heart function.
Cardiovascular Endurance Variables
Intensity of training activity
Determined by pulse.
Duration of workouts
Determined by present level of conditioning.
30 minutes maintaining pulse at target heart rate will
produce significant endurance conditioning.
Frequency of Workouts
Minimum number per week = 2.
Most athletes = 3-4 sessions per week.
Components of a Cardiorespiratory
Training Program
Warm-up
Prepares body for training, followed with flexibility
exercises.
Primary Activity
Should involve repetitive motion, large muscle groups,
and be maintained for 30 minutes up to 4 times per
week.
Cool-down
Allows body systems to return to resting state.
Intensity
Target Heart Rate
(220 – age) = maximum heart rate.
Max HR * 60% to 80% = target heart rate.
To promote speed and performance, training should
push toward 80% of max heart rate.
Intensity
Borg’s Rating of Perceived Exertion
Subjective scale based on how the person feels.
Scale 1-10, athlete should work to feel their perceived
exertion between 6-8 on the scale.
Scale 6-20, athlete should work between 11-17.
Talk Test
Athlete should be able to breathe and talk normally
throughout the exercise session.
Testing CV Fitness
12 Minute Run Test
Find the average velocity that can be
maintained for 12 minutes of continuous
running.
Can be adapted for cycling or swimming.
After a couple of months of pre-season
conditioning, an athlete should be able to cover
at least 1.75 miles in 12 minutes.
Testing CV Fitness
Step Test
Athlete steps up and down for a set period of time and
the number of steps per minute is calculated.
Can adjust work rate by increasing step height or
cadence.
Stages of CV Exercise
Initial Conditioning
Usually lasts 4-6 weeks.
Usually consists of low-level aerobic activities.
Every other day.
Duration should start at 12-15 minutes.
Improvement Conditioning
Usually lasts 6-20 weeks.
Rate of progression in intensity is more rapid.
Duration should be increased every 2-3 weeks as
tolerated.
Stages of CV Exercise
Maintenance Conditioning
Occurs when the athlete has met their current goals.
Generally reached between 6-12 months, depending
on goals.
Lower frequency, duration, and intensity.
Safety Issues
Do not exercise for 90 minutes after a large meal.
Avoid exercising with chest discomfort,
lightheadedness, or dizziness.
Reduce intensity in hot/humid weather as well as
high altitudes until acclimatized.
Avoid exercise with joint tenderness.
Avoid strenuous exercise during viral infections
such as flu or URI, or with high body temp.
Training Methods
Continuous Training
Involves continuous motion at a relatively steady heart
rate for relatively long distances.
Running or swimming are good examples.
Continuous Slow – slow speed or pace while
maintaining target heart rate at 80% of max.
Continuous Fast – faster pace with earlier fatigue and
less distance with target heart rate at 80-90% of max.
Training Methods
Interval Training
A series of repeated bouts of strenuous exercise
alternated with periods of relatively lighter exercise or
rest.
Advantages
Precise control of the stress.
Systematic day-to-day approach, easy to observe progress.
Can be performed anywhere with no special equipment.
Training Methods
Circuit Training
Series of exercise stations (4-10) with brief rest
intervals between each station.
Fartlek Training
“Speed Play”.
Alternates fast & slow running over natural terrain.
Neither the work nor the relief intervals are precisely
timed.
Training Methods
Sprint Training
Used to develop speed and muscular strength.
Repeated sprints at maximal speed are performed.
Distance must be great enough to reach maximal
speed.
Recovery between repetitions must be complete.
Psychological Aspects of
Performance Enhancement
Set Goals
Reasonable but
challenging and
progressive.
Both short and long term
goals.
Set up a time-line
according to priority,
keeping the final goal in
mind.
Goals should be specific
and progressive.
Psychological Aspects of
Performance Enhancement
Mental Imagery – Visualization
Visualize what they are going to do.
Day-dreaming to overcome barriers.
Mentally plan for day’s training before they begin
physically.
Practice seeing yourself winning.
Psychological Aspects of
Performance Enhancement
Relaxation
Find a dark, quiet place where you can concentrate.
Minimize the distractions.
The End
Any Questions ?