Performance Enhancement

1. Performance Enhancement

2. 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.

3. 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.

4. Strength Training • Develops – • Muscle strength • Power • Endurance

5. Benefits of Strength Training • Increased physical capacity. • Physical appearance. • Metabolic function • Decrease injury risk

6. Factors in Strength Training • Gender • Quantity not quality (testosterone) • Age • Less effort to make gains when younger • Limb Length • Genetically determined, biomechanical advantage

7. 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

8. 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.

9. 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.

10. 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.

11. 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).

12. 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.

13. 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.

14. 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.

15. 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”.

16. 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.

17. 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.

18. Strength Training Terminology • Exercise Order • Larger muscles should be exercised first (back, legs, chest). • Smaller muscles should be exercised last (biceps, triceps, abdominals).

19. 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.

20. 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.

21. 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.

22. 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.

23. 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.

24. 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.

25. 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.

26. 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

27. 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.

28. 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.

29. 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.

30. 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.

31. 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.

32. 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.

33. 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.

34. 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.

35. 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.

36. 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.

37. 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.

38. 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.

39. 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.

40. 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.

41. 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.

42. 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.

43. 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.

44. 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.

45. 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.

46. 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.

47. 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.

48. 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.

49. 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.

50. 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.