KIN 425,
Concepts of Strength & Conditioning
Final
Exam Study Guide
Benefits of resistance
training:
-
increased strength and power
-
increased muscle size and/or tone
-
improved motor/sports performance
-
improved resistance to muscular injury
-
improved body composition: increased muscle mass and decreased body fat
-
psychologically: improved self-esteem and enhanced self-image
Foundational Principles
-
specificity
-
overload
-
progression
-
*reversibility, not mentioned in class
o
what you gain with training you will lose if training stops, all
training effects are reversible, use it or lose it.
SAID = Specific Adaptation to
Imposed Demands
-
The type of demand placed on the body dictates the type of adaptation
that will occur.
Specificity also relates to an
athletes training yearly plan (macrocycle), training should progress from
general in the off-season toward sport-specific in the pre-season to in-season.
Resistance training can improve
motor performance (biomotor abilities). These
improvements in basic motor skills can lead to better performance in various
games and sports. The amount of
carry-over from resistance training to a specific sports performance depends on
the transfer specificity between the training program and the sports skills
(i.e., cleans and squats vs. leg extensions and leg curls)
In general, multi-joint
exercises have a greater transfer specificity than single-joint exercises.
Overload assigning a
workout or training regime of greater intensity and/or volume than the athlete
is accustomed to.
- Stress the body at a higher level
than it is used to, safely.
Progressive Overload
periodically increasing the stress/load placed on a muscle as it becomes capable
of producing greater force or has more endurance.
If training stimulus is not
increased as the muscle becomes capable/stronger no further gains in strength
will occur.
Ways to apply overload
-
increase the load/intensity
-
increase speed of movement, training velocity (power output)
-
decrease the speed of movement, eccentric and concentric (time under
tension)
-
increase the number of sessions per week (volume)
-
increase the number of sessions per day (volume and/or intensity)
-
increase the number of exercises (volume)
-
increase the number of sets (volume)
-
emphasize complex exercises over simple (biomotor ability)
-
decrease rest intervals between sets
-
decrease recovery days between workouts
Progression the systematic
and gradual implementation of the specificity and overload principles.
If a training program is to continue producing higher levels of
performance, the stimulus must be progressively altered to elicit new
adaptations.
Resistance Training Program
design steps
1. Needs analysis
o
evaluation of the sport
§
movement analysis
§
physiological analysis
§
injury analysis
o
Assessment of the athlete (athlete profile)
§
Training status
§
Physical testing and evaluation
§
Training goals
2. Exercise selection
o
exercise type
§
power exercises (traditionally: cleans, jerks, snatches, but can be any
exercise using a lighter load and utilizing explosive movement speed is the
key)
§
core/primary/multi-joint exercises
§
assistance exercises, single-joint
o
choose exercise that develop muscle balance between agonist and
antagonist
3. Training frequency the number of workouts per week.
o
General guideline: schedule workouts so there is at least one
recovery day but not more than three between workouts that stress the same
muscle groups.
§
intermediate and advanced athletes can use a split routine in which
different muscle groups are trained on different days (i.e., upperbody on Monday
and Thursday, and Lower body on Tuesday and Friday)
o
In-season the emphasis switches to practice and games and training
frequency decreases.
o
The ability to train more frequently without overtraining may be
enhanced by alternating between heavy-max effort days and moderate to lighter
speed rep and/or controlled tempo days.
o
The overall amount of physical stress must be considered (running,
jumping, playing, etc.) in designing a program.
4. Exercise order the sequence of exercises performed during one
training session.
o
General guideline: perform multi-joint power exercises (cleans,
snatches, jerks, etc.) first, followed by other multi-joint exercises (squats,
deadlifts, bench press, etc.) and then finish with assistance, single-joint,
exercises.
§
Straight sets complete all the sets of one exercise before moving on
to another exercise.
§
Super sets 2 exercises that stress 2 opposing muscle areas
(agonist/antagonist) in sequence (i.e., bench press and lat pulldown).
§
Compound sets sequentially performing 2 different exercises for the
same muscle area (i.e, close grip bench press and tricep pushdowns).
§
Complex sets sequentially performing a multi-joint exercise followed
by a plyometric exercise (i.e., squats and box jumps, bench press and med ball
chest pass).
§
Giant sets sequentially performing 3 or more exercises for the same
muscle area (i.e., squat, leg press, leg extension).
5. Training load and repetitions the amount of weight assigned to an
exercise set the most critical aspect of a resistance training program.
o
Assign load and repetitions based on the training goal (i.e.,
hypertrophy, strength, power)
o
Fluctuate the training load during the week: heavy and lighter
days
§
You can only expect your athlete to perform a heavy max-effort workout
once a week for each muscle group, the next workout for that muscle group should
be lighter
o
The training load must be increased progressively if strength is
to continue to increase
§
If you can complete, with good technique, all prescribed reps on your
heaviest set of an exercise on a heavy day then your training load should be
increased the following heavy day workout most often by 5-10 pounds.
6. Volume a measure of the total amount of work performed in a
training session, in a week of training, or some other time period.
o
simplest definition, the total number of repetitions completed in
a training session. (sets times reps completed with good technique, 3 sets of 10
reps = 30 x 10 exercises = 300 total volume)
o
Training volume is directly based on the resistance training goal.
7. Rest periods the time between sets and exercises within a workout.
o
The amount of rest needed between sets is strongly related to
training load; the heavier the load lifted the longer the rest period needed
between sets.
Plyometrics - activities that
enable a muscle to reach maximal force in the shortest possible time, involves
the stretch-shortening cycle.
- A quick, powerful movement using a
pre-stretch, or counter-movement, that involves the stretch-shortening-cycle.
3 phases of the
Stretch-shortening-cycle
-
I. Eccentric
-
II. Amortization
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III. Concentric
Muscles Spindles are
proprioceptive organs that are sensitive to the rate and magnitude of a stretch;
when a quick stretch is detected, muscular activity reflexively increases. This reflexive response potentiates, or increases, the
activity in the agonist muscle, thereby increasing the force the muscle
produces.
Progression of lower body
plyometric drills:
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jumps in place, low to the ground
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standing jumps, as high as possible
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multiple hops and jumps
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bounds
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box drills
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depth jumps
Plyometric guidelines
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rest - complete and adequate between drills
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surface - shock absorbing
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footwear - athletic shoes
Speed Development
Running speed is the
interaction of sprint mechanics, stride frequency and stride length
Primary training method
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the execution of sound technique (sprint mechanics)
Secondary training methods
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assisted sprinting, overspeed, artificial increase in speed (increase
stride frequency)
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resisted sprinting, overload, run against resistance (increase stride
length through increased power)
Tertiary training methods
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basic fitness, base development
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power training
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speed-endurance, specific to sport needs
Speed mechanics, top down
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Head
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Shoulders
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Arms
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Torso/core
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Legs and feet
Sprinting is a series of
ballistic strides in which the body is repeatedly launched forward as a
projectile.
Sprint training goals
-
achieve high stride frequency and optimal stride length
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maximize the backward velocity of the lower leg and foot at ground
contact
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minimize vertical impulse and horizontal braking forces
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emphasize brief ground support time, explosive force production, and
rapid stride rate
-
develop eccentric knee flexion strength to improve leg recovery mechanics
and place the foot properly at touchdown
Agility the ability to
explosively brake, change direction, and accelerate again while maintaining
balance
If speed and agility training
are done within the same session as weight training the following applies:
If Lower body weights run 1st
and lift 2nd
If upper body weights run 1st
if top speed is the emphasis
The greater the intensity (% of
max speed) the greater the recovery interval must be between reps and sets
- 100%
1:4-6
- 90%
1:3-5
- 80%
1:2-4
- 70%
1:1-2
- 60%
1:0.5-1
Aerobic/Endurance Training
For healthy individuals a
training zone can be calculated using a percentage of their predicted maximal
heart rate.
220 age = predicted max heart rate
(20 years old, 220-20 = 200 beats per minute)
75% - 90% training zone
max
HR x 0.75 and max HR x 0.90
200
x 0.75 = 150 bpm and 200 x 0.90 = 180
training
zone = 150 to 180 beat per minute (bpm)
Be progressive with duration,
intensity and frequency, increase as the individual becomes more conditioned.
Use a variety of modes,
progressing from general in the off-season toward sport-specific in the
pre-season.
Endurance training session has
three parts
1. warm-up build up to target heart rate
2. training period maintain heart rate within the training zone
3. cool-down back down to warm-up level
Periodization
Macrocycle an entire
training cycle, most often the training year
Mesocycles subdivisions of
the macrocycle, monthly plans
Microcycles subdivisions of
the mesocycles, daily and weekly plans
Official
Site of the James Madison University Strength & Conditioning Program