1 / 15

Integrating Other Fitness Components

Chapter 4-Fleck. Integrating Other Fitness Components. Introduction. Prioritization and compatibility Total conditioning program Nutrition RT Plyos SAQ CV Flexibility. Aerobic Training. Support endurance performance Continuous or interval Intensity ?

madeson-scott
Download Presentation

Integrating Other Fitness Components

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Chapter 4-Fleck Integrating Other Fitness Components

  2. Introduction • Prioritization and compatibility • Total conditioning program • Nutrition • RT • Plyos • SAQ • CV • Flexibility

  3. Aerobic Training • Support endurance performance • Continuous or interval • Intensity? • LSD vs. high intensity interval • Aerobic vs. anaerobic performance • Individualized design • Test modality specificity • HR training zone (60%-90%) • METS (3.5 at rest=1)

  4. Aerobic cont… • Functional capacity (test end point) • Age predicted max HR zone • Sub-max training increases CV • Aerobic inhibits strength and power • Time range specificity • 20-60m • Several hours

  5. Concurrent Training • SAID principle • May compromise strength and power • Strength does not impair aerobic • Muscle fiber adaptation to concurrent • Move from IIX to IIA • Aerobic decreases IIX • Periodization may help? • RT may decrease mitochondria • RT does not appear to impair aerobic

  6. Anaerobic Training • Increased power and strength for aerobic • Energy system specificity • Multiple energy systems • Sprint training is interval • Distance is specific • Linear vs. directional • Intervals (distance and time) • Quality vs. quantity

  7. Speed Training • High intensity – short duration • Long rest • No change in CV • Lactate training • Shorter rest periods • Inclines vs. declines • Resisted vs. towing

  8. Flexibility Training • Not during warm-up • Injury reduction? • Proper ROM • Optimal ROM • Chronic stretching for ROM • Technique specificity • Static • DROM • Slow • PNF

  9. Static • Reach the end and hold • Greater tolerance • Greater ROM • Less EMG • 30s duration

  10. Ballistic, DROM and Slow • Bouncing • Dynamic and warm-up related • Prior to power movements • Slow-warm-up related • Decrease stiffness • Dynamic in nature

  11. PNF • Contract-relax • GTO stimulation • Stretch and hold • Concentric action • Push further • EMG decrease • Generally preferred method

  12. Stretching and Performance • May impair acute strength and power • Acute impairment • Multiple joints to less degree • SSC less impairment

  13. RT and Flexibility • Muscle bound • Generally has no effect • Strength training specificity • Movements • ROM during movement • Appear to be complimentary • Limited ROM may be beneficial • Increased stiffness

  14. Summary • Multiple factors for performance • Greater impact at elite level • Develop total conditioning program • Aerobic and anaerobic may be incompatible • What is the goal? • Periodize for focus

  15. Next Class • Chapter 5 Fleck

More Related