Transcript training and conditioning techniques

TRAINING AND
CONDITIONING
TECHNIQUES
Chapter 4
Overview
• Lack of physical fitness is one of the primary
causes of sports injury.
• Coaches and athletic trainers should work
cooperatively to supervise training and
conditioning programs.
• The coach and athletic trainer must possess
sound understanding of the principles of
training and conditioning relative to flexibility,
strength, and cardiovascular endurance.
Relationship Between Coaches,
ATC’s, and CSCS’s
• All must work together for the common good.
• High schools may not have ATC’s or CSCS’s
– The coach is responsible in their absence
– It is important to implement all aspects of a
strength and conditioning program
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Flexibility
Strength
Cardiovascular fitness (aerobic, anaerobic)
Nutrition etc.
Periodization
• Periodization: organizes a training and
conditioning program into cycles
• Macrocycle: usually one year-long cycle
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Preseason
In-season
Post-season
Off-season
Periodization
• Mesocycle: usually lasts weeks or even months
– Transition (post-season): recreational exercise
– Preparatory (off-season): emphasis for gains
• Hypertrophy phase: low intensity and high volume
• Strength phase: moderate intensity and moderate volume
• Power phase: high intensity and low volume
– Competition (in-season): maintainance
• Includes a mix of intensities and volumes
• Microcycles: during a week may help the athlete peak at
the end of the week.
– Intense early in the week
– Light at the end of the week
Principles of Conditioning
• Warm-up and Cool-down
– Prepare body physiologically
– 10-15 minutes
– 2-3 minutes of whole body exercises then sport-specific
stretching
• Motivation
• Overload- System must work harder than accustomed to
• Specific Adaptation to Imposed Demands- When the
body is subjected to stresses and overloads of varying
intensities, it will gradually adapt over time to overcome
whatever demands are placed on it
Principles of Conditioning
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Consistency
Progression
Intensity
Individuality
Minimize stress
Safety First
Improving and Maintaining
Flexibility
• Flexibility: the ability to move a joint or series of
joints smoothly and easily throughout a full range
of motion.
• An athlete who has a restricted range of motion
will realize a decrease in performance capabilities.
• Flexibility is important in preventing injury to the
musculotendinous and skeletal anatomy.
Factors That Limit Flexibility
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Bony structure
Excessive fat
Skin
Muscles and tendons
Connective tissues
• With the exception of bony structure, age, and gender, all
of the other factors that limit flexibility may be altered to
increase range of joint motion.
Range of Motion
• Active Range of Motion
(dynamic flexibility)
• Passive Range of Motion
(static flexibility)
• Resistive Range of
Motion (strength)
Stretching Techniques
• The goal of any effective
flexibility program
should be to improve the
range of motion at a
given articulation by
altering the extensibility
of the musculotendinous
units that produce
movement at that joint.
Stretching Techniques
• Warm-up
• Stretch to the point of tightness
• Stretching is specific only to the muscle you
stretch.
• Avoid stretching joints and ligaments
• Stretch slowly and under control
• It is recommended to stretch 5 to 6 times per
week.
Stretching Techniques
• Ballistic stretching
– Involves a bouncing movement
– May cause muscle soreness
• Dynamic stretching
– Forceful contraction of agonist resulting in a stretch of antagonist.
– Recommended for athletes
• Static stretching
– Passive stretch (hold for 30 seconds)
– Is very safe to perform
• Proprioceptive Neuromuscular Facilitation (PNF)
– Involves a combination of stretches and contractions
– Use a 10 sec. push phase and a 10 sec. relax phase
– Most increases in flexibility
Stretching Techniques
• PNF is based on the “stretch reflex”
– Muscle spindles – reflexively contract
– Golgi tendon organs – reflexive relaxation
• Golgi tendons override the muscle spindles over time
Stretching Techniques
• Increased ROM can be determined with a goniometer at
the joint.
Strength Training
• Muscular strength
• Muscular endurance
• Muscular power
Strength Training
• Skeletal muscle is capable
of three types of
contractions.
– Isometric
– Isotonic
• Concentric
• Eccentric
– Isokinetic
Strength Training
• There are three basic types of muscle fibers
– Slow-twitch (type I)
– Fast-twitch (type IIa)
– Fast-twitch (type IIb)
• It now appears that there can be almost any change of
these fibers in response to training.
Strength Training
• Techniques of Resistance Training
– Isometrics (abtronics do not transfer)
– Progressive Resistance Exercise (PRE’s)
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Isotonics
Overload (reps? Sets? Intensity? Frequency? Recovery?)
Progression
Goals (strength vs endurance vs power)
– Free weights vs machine weights
– Circuit training (stations)
Strength Training
• Techniques of Resistance Training
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Plyometrics
Cross training
Calisthenic strengthening exercise
Females vs Males
Aerobic & Anaerobic Conditioning
• Cardiorespiratory Endurance: the ability to perform
whole-body large muscle activities for extended
periods of time.
– Involves the transport and utilization of oxygen
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Heart
Lungs
Blood vessels
Blood
Aerobic & Anaerobic Conditioning
• Energy Systems
– The Energy Systems
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ATP (retreived by creatine phosphate)
Glucose / Glycogen
Free Fatty Acids
Protein
– Aerobic -vs- Anaerobic Metabolism
• They function simultaneously
• Types of activities …..
Aerobic & Anaerobic Conditioning
• Continuous Training (aerobic)
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Mode: anything that raises your heart rate
Frequency: 3 – 6 times a week
Duration: at least 20 minutes
Intensity
• Maximum HR = 220 – age
• Karvonen Equation
Target HR Zone = RHR + (.6 [MHR – RHR])
Aerobic & Anaerobic Conditioning
• Interval Training: intermittent activities with periods
of work with active recovery.
– More anaerobic
– Includes a training-recovery ratio
• Fartlek Training: “speed play”
NUTRITIONAL
CONSIDERATIONS
Chapter 5
Athletes who practice sound nutritional habits
reduce the likelihood of injury, and enhance
performance through the development of
strength, flexibility, and cardiorespiratory
endurance. 57
Nutrition Basics
• Nutrition: is the science of the substances
that are found in food that are essential to
life.
• 6 classes of nutrients
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Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Energy Sources
• Carbohydrates
– Should account for 55% - 60% of an athletes total
caloric intake.
• Sugars (simple)
– Monosacharides (single sugars)
– Disacharides (two monosacharides)
• Starches (complex carbohydrates)
• Fiber (non digestable plants)
Energy Sources
• Fats: should be less than 30% (25-30%) of total
calories
– Saturated (are from animal products). Less than
10%
– Unsaturated (are from plants and are liquid at room
temperature)
• Monounsaturated
• Polyunsaturated
– Fat substitutes are a good alternative because they
contain no cholesterol and 80% less calories.
Energy Sources
• Proteins: the building blocks of the human body
– Amino Acids: obtained through food are referred to
as the essential amino acids.
– Most of the proteins from animal foods contain all
of the essential amino acids that humans require and
are called “complete proteins.”
– 15-20% of total calories.
Protein Continued
• Athletes need 0.5-0.7g/pound of body weight
• The increase in muscle mass that result from
conditioning and training are associated with
only a small increase in protein requirements
that can easily be met with the usual diet and
therefore supplements are not necessary.
Regulatory Nutrients
• Vitamins: regulators of body processes
– Fat-soluble vitamins dissolve in fats
• A, D, E, and K
• Vitamin D is only vitamin that body can synthesize. How?
– Water-soluble vitamins dissolve in water
• C – used to build bone, teeth, connective tissue and
strengthen the immune system
• B’s – used to regulate metabolism
Regulatory Nutrients
• Antioxidants protect cells from destructive
agents like oxygen and lactic acid.
– Vitamin C: fruits and vegetables
– Vitamin E: vegetable oils, some fruits and vegetables
– Beta-carotene: a plant pigment found in dark green,
yellow or orange fruits and vegetables.
• Deficiency disease: results from a lack of any
nutrient.
– For most people supplements are a waste of money.
– A wide variety of foods in the diet can prevent the
need for supplementation.
Regulatory Nutrients
• Minerals: more than 20 elements have an
essential role in the body and therefore need to
be supplied by the diet.
– Magnesium: needed for energy-supplying reactions
– Sodium and Potassium: are important for
transmission of nerve impulses.
– Iron: needed for energy metabolism and is assisted
with protein to form hemoglobin (to carry O2).
• Once again minerals can be obtained by eating a
variety of foods and supplementation is not
necessary.
Regulatory Nutrients
• Water: is the most essential of all of the nutrients in the
body.
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60% of all body weight
Necessary for temperature control
Necessary for energy production
Necessary for digestion
Necessary for elimination of waste
Regulatory Nutrients
• Water
– Replacing fluid after heavy sweating is far more
important than replacing electrolytes
– Dehydration
• Fatigue
• Nausea
• Exhaustion
• Fainting
– Electrolyte requirements
• Sodium, cholride, potassium, magnesium,
and calcium
• Can be sufficiently replaced with a balanced
diet
Nutrient Requirements and
Recommendations
• A nutrient requirement is that amount of the
nutrient that is needed to prevent the nutrient’s
deficiency disease.
• A nutrient recommendation is that which will
prevent the deficiency disease for nutrients and
calories of a given food.
– Recommended RDA helps consumers compare
nutritional value of foods.
– Dietary Reference Intake (DRI) or adequate intake
(AI)
Nutrient Requirements and
Recommendations
• Food Labels: percentages of daily values based
on a standard 2,000 calorie diet.
• The Food Pyramid: specifies the minimum
number of servings that should be eaten daily
with examples of the foods to eat (pg. 149).
Nutrient Requirements and
Recommendations
• Exercise increases the need for energy, not for
proteins, vitamins, and minerals.
• A megadose of a nutrient supplement is
essentially an overdose.
• An increased need for nutrients is easily fulfilled
when the athlete eats more nutritious foods.
– Exceptions include calcium (osteoporosis)
– Exceptions include iron (anemia)
Nutrient Requirements and
Recommendations
• Protein supplementation
– RDA = .8 grams per kilogram
– Athletes = 1 – 1.5 grams per
kilogram
– Athletes diets typically easily exceed
these requirements (1.8 – 4.4 grams
per kilogram).
Nutrient Requirements and
Recommendations
• Creatine supplementation
– Free creatine
– Phophocreatine
• Stored in skeletal muscle
• Used to produce ATP during anaerobic
activity
• Side Effects
Nutrient Requirements and
Recommendations
• Sugar and Performance
– Simple sugars (anaerobic benefit)
• The insulin response is not as detrimental as
once believed.
– Complex sugars (aerobic benefit)
• Provides long lasting energy
Nutrient Requirements and
Recommendations
• Caffeine: is a stimulant
– Can cause irritability, nervousness, increased heart rate
and headaches
– Enhances the use of fat for energy during endurance
exercise
– Enhances calcium absorption in the muscles for
muscle contractions
Nutrient Requirements and
Recommendations
• Alcohol
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Provides little nutritional value
7 calories per gram
Depressant
Decreases coordination
Slows reaction times
Decreases mental alertness
Diuretic effect
Preevent Nutrition
• Pre Game Meal: proposes to provide the competitor
with sufficient energy and fluids for competition
– Eating preferences of the athlete need to be considered
– Digestability are important
– Liquid food supplement advantages
• Eating fast foods
• Glycogen Supercompensation
• Fat loading
Weight Control and Body
Competition
• Body Composition
– Weight charts are very inaccurate
• Different ways to measure percent body fat
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Hydrostatic weighing is the gold standard
Calipers
Electrical Impedence
Dexa or MRI are others
• Recommended for males is 5 to 18 percent
• Recommended for females is 12 to 25 percent
Weight Control and Body
Competition
• Overweight: having excess body weight
• Obese: an extreme amount of excess fat
– Above 30% for females
– Above 20% for males
• Assessing Caloric Balance
– Calories in and calories out
– 3500 calories = 1 lb.
Weight Control and Body
Composition
• Methods of weight loss
– Dieting
• Fad dieting is very popular but not helpful
• Dieting is a selection of all food groups
• Dieting should not be a total restriction
– Exercise
– Combinations of dieting and exercise is the
best method of losing 1 to 2 lbs. a week.
Weight Control and Body
Composition
• Methods of weight gain
• Eating Disorders
– Bulemia
– Anorexia nervosa
– Female athlete triad syndrome
– Why is weight management a concern for
coaches?
– Why is weight management so difficult?
Environmental
Conditions
Chapter 6
Heat Stress
Maintenance of normal temperature in a hot
environment depends on the ability of the body
to dissipate heat.
Body temperature can be affected by 5 factors.
Heat Stress
• 5 factors that influence body temperature
– Metabolic heat production
– Conductive heat exchange
• Direct contact with the turf
– Convective heat exchange
• Uses a circulating medium like wind or water
– Radiant heat exchange
• Radiation from the sun
– Evaporation heat exchange
• Sweat evaporates taking large amounts of heat with it.
Monitoring the Heat Index
• Wet Bulb Globe Temperature (WBGT)
– Dry bulb temperature (DBT)
• thermometer
– Wet bulb temperature (WBT)
• Sling psychrometer
• Use the WBGT Index (pg. 141)
• Use a Relative Humidity Index
Heat Illnesses
• Heat Rash (prickly heat)
– Red raised rash
– Tingling
• Heat Syncope
– Rapid physical fatigue
– Fainting, nausea caused by pooling of blood in the
extremities to try to cool the body off.
Heat Illnesses
• Heat Cramps
– Painful muscle spasms
– Usually occur in the calf, hamstrings &
abdomen
– Related to loss of water and electrolytes
– Treated with water, electrolyte drinks,
stretching the muscles, and cooling the body.
Heat Illnesses
• Heat Exhaustion
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Results from dehydration
Dizziness, Collapse
Profuse sweating
Rapid pulse, Pale skin
Elevated temperature (102 deg.)
Treatment includes rehydration and sometimes
intravenous fluids
– Cool the athlete as quickly as possible
Heat Illnesses
• Heat Stroke
– Life threatening emergency due to a breakdown of the
thermoregulatory system
– Core temperature over 106 degrees
– Loss of consciousness
– Flushed hot skin, sometimes dry
– Treatment includes cooling the body off quickly
Preventing Heat Illness
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Gradual acclimatization to conditions
Identify susceptible athletes
Lightweight uniforms
Routine weight record keeping
Unrestricted fluid replacement
Well balanced diet
Monitor hot humid conditions
Use common sense
Warning Signs of Heat Illness
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Headache
Nausea
Mental slowness
Incoherence
Visual disturbance
Fatigue
Weakness
Unsteadiness
Collapse
Unconsciousness
Vomiting
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Diarrhea
Cramps
Seizures
Rigidity
Weak, rapid pulse
Pallor
Flush
Faintness
Chill
Cyanotic appearance
Hypothermia
• Causes of a drop in core body temperature
– Low temperature
– Wind
– Wetness
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Exhaustion
Impairment in neuromeuscular responses
Shivering
Death can occur with a core temperature between 77
degrees and 85 degrees
Hypothermia
• Prevention
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Wear waterproof and windproof fabrics
Wear lots of thin layers
Proper warm up
Maintain hydration
Common Cold Injuries
• Frost Nip
– Involves ears, nose cheeks, fingers and toes
– Skin is firm and may blister
– Treat by warming the area
Common Cold Injuries
• Chillblains
– Skin redness, swelling, tingling and pains
• Superficial frost bite
– Skin appears pale, hard, cold, and waxy
– When rewarmed will burn and tingle
– May produce blisters later
Common Cold Injuries
• Deep Frost Bite
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Involves tissues that are frozen
Requires immediate hospitalization
Skin is hard, pale or white, and numb
Treat by rapidly rewarming the tissue
Later the tissue may become gangrenous, causing a
loss of tissue.
Altitude
• At high altitudes the athletes oxygen uptake is
decreased causing a decrease in performance.
• The body compensates by increasing the heart
rate (tachycardia).
• Hyperventilation can occur along with increased
breathing rate, increased heart rate
Altitude
• Symptoms of Altitude Illness
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Headache
Nausea
Vomiting
Sleep disturbance
Dyspnea
Cough
weakness
Overexposure To Sun
• Sun exposure should be avoided during
competition
• Sun exposure causes early fatigue and can lead
to dehydration
• Causes skin cancer and skin aging
• Sun Protection Factor (SPF)
– SPF 30 sunscreen is advised when participating in
outdoor events lasting long durations.
Electrical Storms
• Flash-to-Bang: provides an
estimation of how far away the
lightning is.
– Seconds divided by 5 = miles away
– 30 seconds = closely monitor the
conditions
– 15 seconds = immediately seek shelter
Other Environmental Conditions
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Jet Lag
Air Pollution
Artificial Turf
Wet Conditions
Hard Surfaces
Others …..
Protective Sports
Equipment
Chapter 7
Commercial Equipment
Proper selection and proper fit of sports
equipment are essential in the prophylactic use
of many sports injuries.
Prophylactic: refers to the use of equipment and
other protective devices that prevent, preserve,
and protect the athlete from initial injury and
reinjury.
Head Protection
• Football helmets
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Standards developed by NOCSAE
Helmet reconditioning
Air helmets and Fluid helmets
Fitting the football helmet
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No gaps between the pads and the head or face
Should be two fingers above the eyebrow
Earholes should match
Face mask should be three fingers from the nose
The helmet should not rock
Head Protection
• Ice hockey helmets
– Must be able to decelerate the forces of
impact (prevent concussions).
– Must carry the stamp of approval from
the Canadian Standards Association
(CSA)
Head Protection
• Baseball Batting Helmets
– Need to be improved to dissipate external forces
from a baseball or collisions.
– Prevent concussions and some facial injuries
• Softball Helmets
– Also need to be improved
– Now provide a hole for pony-tails
Face Protection
• Face guards (football helmets & baseball helmets)
– Made of metal or polycarbonate
• Mouth guards (football)
– Many different types
• Ear guards (wrestling)
• Eye protection devices
– Glasses (plastic)
– Contact lenses
– Eye guards
• Throat protectors
Trunk and Thorax Protection
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Shoulder pads
Sports bras
Flack-jacket vs suspended rib pads
Girdle vs belt type hip and buttocks
pads
• Cup
Limb Protection
• Neoprene sleeves
• Socks
• Sport specific shoes
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Baseball/Softball
Basketball
Tennis
Foot and Ankle Protection
• Commercial Foot Pads
– Corns, calluses, bunions, fallen arches
• Commercial orthotics vs custom orthotics
• Heel cups
• Commercial ankle supports
– Taping vs lace-up braces vs hinged braces
Leg Protection
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Shin guards
Thigh pads
Knee pads
Knee braces
– prophylactic
– Functional
• Patellar tendon straps
Hand, Wrist, and Elbow Protection
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Gloves
Wrist braces
Elbow pads
Tennis elbow straps
Construction of Protective and
Supportive Devices
• Soft Materials
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Lambs wool
Gauze padding
Cotton
Adhesive felt/foam
Moleskin
Sorbothane
Construction of Protective and
Supportive Devices
• Non-yielding materials
– Thermomoldable materials (orthoplast)
– Casting materials
• Tools
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Adhesives
Tapes
Scissors or utility knife
Velcro
BANDAGING AND
TAPING
Chapter 8
Bandaging
• Bandages: a strip of cloth or other material used to cover a
wound.
– Gauze
• Sterile pads for wounds
• Padding for blisters
• Roller bandage for holding a dressing in place
– Cotton cloth
• Ankle wraps
• Cravat bandages
Bandaging
– Elastic roller bandage: a controlled
compression bandage for many uses.
• Compression for swelling
• Support soft tissue (muscle)
– Cohesive elastic bandage: a bandage that
adheres to itself without sticking to the skin.
• To hold a dressing in place
• To provide soft tissue support for muscles or
ligaments.
Bandaging Techniques
• Ankle Wrap (with a cloth wrap)
– Figure 8
– Heel locks
• Groin Wrap (with elastic wrap)
– Figure 8
– Pull the leg into internal rotation
• Shoulder Spica (with elastic wrap)
– Figure 8
– Pull the arm into internal rotation
Bandaging Techniques
• Hand and wrist Spica
– Figure 8
• Cervical arm sling (triangular bandage)
– A swath may be used to compress the bandage to the body.
• Quadricep/Hamstring wrap
Taping
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Used for retention of wound dressings
Used to stabilize compression bandages
Used to support recent injuries
Used to stabilize an injury during rehabilitation
or during exercise
• Used to protect and prevent acute injuries by
limiting the motion of the body
Tape Characteristics
• Linen Adhesive Tape
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Tape grade
Adhesive mass
Winding tension
Widths
• Light elastic tape
• Elastoplast
Using Adhesive Tape in Sports
• Preparation for taping
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Shaving
Heal and lace pads
Adhesives
Prewrap
• Proper taping techniques
• Proper tape tearing
Rules for Tape Application
• Place the body part in the position it is to be
stabilized.
• Overlap the tape at least half of the width of the
tape below
• Avoid continuous taping
• Keep the tape roll in the hand whenever
possible
• Smooth and mold the tape as it is laid on the
skin
Rules for Tape Application
• Allow the tape to fit the natural contour of the
skin.
• Start taping with an anchor piece and finish by
applying a lock strip.
• When maximum support is desired, tape directly
over the skin.
• Do no apply tape if skin is hot or cold from a
therapeutic treatment.
Taping Techniques
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The tear drop arch support
The sprained great toe (turf toe)
The ankle for inversion sprain
The achilles tendon strain/tendonitis
The elbow hyperextension
The wrist sprain from hyperextension
The thumb spica
The thumb checkreins
The jammed finger