Strength and conditioning module 2 Flashcards
What’s specificity?
Athlete is trained in a specific manner to bring about a specific response
What’s Overload?
Greater intensity than what athlete is accustomed to
What’s progression or regression?
Moving athlete forward (not just in weight or reps)
Session design?
Warm Up
• Conditioning
• Cool-down
• Stretching
HRMax estimate?
220 - age
What does heart rate reserve take into account?
resting heart rate as well
Concurrent training?
Mixing resistance training with aerobic training
Rope training benefits?
Shown can increase cardiovascular ability
For people with lower leg injuries
Low impact
What’s speed endurance?
Ability to maintain maximal speed over several repetitions
4 stages of a sprint?
Acceleration
Maximal speed attainment
Maximal speed maintenance
Deceleration
Key features in linear sprint?
Acceleration, top speed, maintenance
Key features in pitch sport sprint?
Acceleration/deceleration
Shorter acceleration phase
What’s agility?
Ability to move rapidly while changing direction in response to stimulus
What’s MDS?
Multi directional speed
Create speed in any direction
Closely resembles sporting activity
Improves overall body awareness and control
What does training aim to do to the force velocity curve?
Move it upwards and right
What is speed culmination of?
Reactive ability
Rapid force development
Application of rapid force
Effective technique
Components of a speed program?
Joint mobility and flexibility
Movement technique
Specialised drills
Muscles in sprinting?
All muscles
Muscles to work on in flight phase of sprinting?
Concentric strength of hip flexors
Eccentric strength of hip extensors and knee flexors
Muscles to work on in stance phase of sprinting?
Concentric, explosive strength of hip extensors and ankle plantar flexors
Isometric, eccentric, explosive strength of KE and APF
How to improve speed?
Stability training - improves balance
Strength training - improves force production
Power training - improves rate of force production
What is the core?
Abdominal
Hip
Back
Core stabilisation?
Foundation
Connects Kinetic chain
Strong/efficient movements
Benefits of core training?
Protective of spine
Improves strength, power, endurance, neuromuscular control
Transmission of power to an from limbs
Injury reduction
Increased efficiency
Muscles in core?
Abdominal muscles: Rectus abdominis External obliques Internal obliques Transverse abdominus
Hip muscles
Gluteus maximus and medius
Psoas
Iliacus
Spine muscles: Quadratus lumborum Latissismus Dorsi Erector spine group Transversopinalis group
How do we test the core?
Prone lumbar extension - lying on the edge of table at 30 degrees for as long as possible
Straight leg lower
Abdominal control
Med ball throw - overhead for distance
Evidence for and against core training?
Does prevent injury and speeds rehabilitation
Little evidence of superior athletic performance
Lack of evidence for core training?
Tests such as the plank have been used a lot
Throwing velocity increase because of sling training?
4.9%
What does core training have to be?
Systematic, progressive and functional
Begin in challenging environment the athlete has to control
Progressive functional continuum
Abdominal exercises on unstable surfaces are highly effective
What is connective tissue composed of?
Elastin
Collagen
Ground substances
Cells
What is Fascia?
Specialised connective tissue surrounding muscle
Allows motion and provides structure
Functions of fascia?
Support vessels and nerves
Allow muscles to move over one another
Provide stability and contour as well as fluidity and lubrication
Contacts ad relaxes with muscle
Contributes to force production
Proprioreceptors embedded
2 layers of Fascia?
superficial:
Thin elastic fibres under the surface of the skin
Deep:
Separating muscles and organs
Why does fascia get tight?
Trauma - single or chronic
Reaction - collagen becomes dense and fibrous, elastic loses it’s resiliency, ground substance solidifies
Adhesions: Limit stretching of muscle Reduce range of movement Cause pain Movement imbalances Blood flow restrictions
What are trigger points?
Mix of facial adhesions and unrelaxed muscles
Sensations of pain that are caused by local tightness in the fascia
What’s thixotropy?
Application of heat/kinetic energy makes fascia more fluid
Effects are brief
What’s piezoelectricity?
Microscopic electrical charge in collagen with kinetic energy makes fascia supple
Different suggestions to relaxing fascia?
Golgi tendon organs involved as can be stimulated to cause involuntary relaxation
Stretch tolerance - pressure inhibits pain signals
Stimulating blood flow to muscle and fascia
What does foam rolling do?
Increases range of movement
Doesn’t increase athletic performance
What is plyometrics?
a form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength.
Elastic energy in tendons and muscles is increased with the rapid stretch, and briefly stored
Concentric muscle action follows immediately, stored energy is released, contributing to total force production
What structures within the muscle may act like rubber bands/springs?
Contractile component:
Actin
Mysoin
X-bridges
Primary source of muscle force during concentric contraction
Series elastic component: Tendons and some muscular components Act as spring when stretched Stores elastic energy Increased force production Most important!
Parallel elastic component: Epimysium, perimysium, endomysium Act as spring when stretched Stores elastic energy Increased force production
Describe neurophysiological model of plyometric exercise?
All about potentiation
Change in force-velocity characteristics of the muscles contractile components caused by use of stretch reflex
Stretch reflex - involuntary response to an external stimulus that stretches the muscle
Stretch shortening cycle?
Eccentric phase:
Preloading the agonist muscle group
SEC stores elastic energy
Muscle spindles stimulated
Transition phase: Time between the 2 phases Type la afferent nerves synapse with alpha motor neurones Efferent transmission So gap between stretch and shorten
Concentric phase:
Shortening of agonist muscle fibres
Elastic energy is released from the SEC
Alpha motor neurons stimulate the agonist muscle group
Does plyometrics work?
Increased in pretty much everything
How does plyometrics help?
Enhanced elasticity of SEC
Enhanced muscle spindle activity
Increased:
MU recruitment
Firing frequency
Synchronisaion
Decreased GTO sensitivity (perhaps)
2 different types of plyometrics?
Fast - 100-250 ms = box jump
Slow - 300-500 ms = fast lunges
Drills for a given body area should not be performed two days in succession
ok
Notes for assessment?
12-15 minutes max to discuss and answer questions on your case study
Why you’ve chosen what you have?
Full mark scheme to be provided next week
What study am I doing?
Wheelchair rugby
6 groups of slides?
Needs analysis
Testing
S and C programming
Monitoring
Other considerations
References
Needs analysis?
Evaluation of the sport: Movement Physiological and injury analyses
Athlete profile: training status, training background
Length of competitive season, competition calendar
Lifestyle and physiological demands
Characteristics of the sport e.g. team/individual, contact/non contact
Environmental factors
Time constraints
Testing?
What are you going to test
How are you going to test it
When are you going to test it
Why are you going to test it?!
Programming?
You must provide 3 consecutive phases of programming
Training load is important
Progression and regression important
Good idea to have pre season then breaks
Monitoring?
What do you need to monitor
How are you going to monitor it
When are you going to monitor it
Can you over monitor something
References?
Have a full slide of references
Wheelchair ruby 25 year old male
Paralympic impairment/classification: Cerebral Palsy (spastic diplegia)/2.5
Competitive level: Regional league
Wheelchair rugby training: 4 x 2hr sessions per week, acute/chronic workload ratio = 1
Injury history: none
Employment : sports centre manager (full time)
Goals: Improve acceleration and repeated sprint ability
Eccentric strength?
Maximum weight an athlete is able to lower through the full range of motion for a strength training exercise for a specified period of time
Eccentric strength has the greatest magnitude of force of all strength components
Whats eccentric overload training?
The load applied to the muscle exceeds the force produced by the muscle itself resulting in a lengthening action
Therefore muscle forces tend to be highest during lengthening actions
Eccentric training used for?
strength power Strength shortening cycle hypertrophy Injury reduction and rehabilitation
Mechanisms of strength from eccentric?
Increased:
Agonist voluntary activation
Muscle excitability
MU discharge rate
Decreased:
Antagonist co activation
Douglas et al 2017
Mechanisms of power and SSC from eccentric?
Increased:
MU firing frequency
Intra/inter muscular co ordination
Rapid recruitment of larger motor units
Eccentric force control
Hypertrophy adaptations of eccentric training?
Region specific
Fast twitch muscle fibres
Increased fascicle length
Mechanical tension
Exercise induced muscle damage
Douglas et al 2017
How does eccentric training reduce injury risk and increase rehabilitation?
Increased tendon CSA
Increased tendon stiffness
Increased fascicle length
