Strength and Conditioning for Power and Strength Sports: Science to Application
|
|
- Doreen Bridges
- 8 years ago
- Views:
Transcription
1 Strength and Conditioning for Power and Strength Sports: Science to Application William J. Kraemer, Ph.D., CSCS*D FACSM, FNSCA, FISSN, FACN Human Performance Laboratory University of Connecticut Storrs, CT USA
2 The Science Is intimately LINKED to Practice and Application
3 Strength and Power Training
4 Do we not already know how to train these things?
5 The key to this lecture is to understand the impact and meaning of the loading used in a strength and power training program! What do the sets and reps and loads you choose to program. mean to the body s physiological function?
6 What doest this mean?
7 Definitions Strength maximal force that can be generated in a movement at a given velocity Power Velocity Component 1 RM
8 Strength and Power are important for every athlete.but demands for context vary.for its expression.
9 Upstream Regulatory Elements Exercise Stimuli Nutrition Environment Psychology STIMULI Neural Activation Resistance to Aerobic D O W N S T R E A M Physiological Systems Cardiovascular, Endocrine, Immune, etc Organs Tissues Receptors Cells and Cell Signaling ADAPTATION Gene Interactions, Expression and Protein Synthesis FITNESS
10 What are the major factors that dictate maximal strength Number of muscle fibers Type of muscle fibers Cross-sectional area of a muscle is related to maximal force production
11 Each athlete brings an individual profile and physiological capability to the sport but this is also related to training potential and needs in strength and power
12 Body somatotype will influence gains in strength and size development
13 Starting body type will influence lean muscle tissue gain with heavy resistance training! Women = N = 14 in a group 6 months of training * # $ Delta Change in Thigh Muscle Size 5 0 Ecto Meso Endo
14 Starting body type will influence lean muscle tissue gain with heavy resistance training! Women = N = 14 in a group 6 months of training * # $ Ecto Meso Endo Delta Change in Upper Arm Muscle Size
15 Importantly a training stimulus for muscular strength and power starts with.. First Step = Muscle Activation Only those motor units that are activated will ultimately benefit from exercise training
16 Henneman s Size Principle A major governing principle that dictates the activation of motor units and associated fibers. Elwood Henneman Henneman E, Somjen G, and Carpenter DO. Functional significance of cell size in spinal motoneurons. J Neurophysiol 28: , 1965
17 Motor Unit: An alpha motor neuron and all of the muscle fibers it innervates Alpha Motor Neuron AXONS Motor END PLATE Muscle Fibers
18 Physiological profiles of motor units: All fibers in a motor unit are of the same fiber type! Slow (Type I) motor units contain slow fibers: Myosin with long cycle time and therefore uses ATP at a slow rate. Many mitochondria, so large capacity to replenish ATP. Economical maintenance of force during isometric contractions and efficient performance of repetitive slow isotonic contractions. Fast (Type II) motor units contain fast fibers: Myosin with rapid cycling rates. For higher power or when isometric force produced by slow motor units is insufficient. Type 2A fibers are fast and adapted for producing sustained power. Type 2X fibers are faster, but less-oxidative and fatigue rapidly. 2X not 2B. Burke, R.E. et al, J. Physiol.
19 Size Principle HIGH High Force 1 RM Activation Threshold LOW 20 RM Power 15 RM 10 RM 5 RM Motor Unit Type I Type II LOW Force Production HIGH
20 Activated Tissue Tissue not activated with not adapt to the training program Lighter pixels represent activation in the squat exercise MRI ANALYSES Ploutz et al. Physiologist, 1995
21 Size Principle Two Recruitment Types: 1. Synchronous: patterned recruitment up the line to greater and greater force 2. Asynchronous: Used when force is lower and more endurance activities predominate.
22 Size Principle LIGHT RM Moderate 8-10 RM Heavy 3-5 RM NON-ACTIVATED ACTIVATED
23 Training Pre-Training POST-Training ACTIVATED NON-ACTIVATED With training force is consolidated to a smaller area to increase the amount of force per cross-sectional area leaving the remaining tissue non-activated. BASIS FOR PERIODIZATION OF TISSUE TRAINING
24 Motor Units Activated Are Trained!
25 Every time you change an exercise angle you change the exercise! Thus the specificity of the exercises in a program dictate where the strength and power changes will occur
26 However Activation starts in the BRAIN
27 Discovery: We found in our laboratory that cortical responses are sensitive to protocols Protocol Sets Reps per Set Load PWR % 1RM FOR % 1RM VOL % 1RM CTRL 6 N/A 15 lbs (bar)
28 We study behaviorally-relevant movements 1 Repetition
29 The future: a growing appreciation for the brain s role in performance and recovery Squat at 95% MDVC Squat at 80% MDVC Squat jump at 30% MDVC Brain activity and acute program variables Flanagan B, Brain Sciences 2012 from our laboratory Control
30 Acute program variables (APVs) represented in cortical activity Global motor activity increases with fatigue; APV-specific
31 We also know that Local cortical functions are sensitive to exercise-induced muscle damage - Increased somatosensory and prefrontal cortical activity with muscle damage and pain Contro l Exercise Sig Diff
32 In the press the people still think that lifting light to failure will be as good as lifting heavy weights Reporting on one study. 80% of 1 RM was as good as 30% of 1 RM for ten weeks of knee extension training Huffington Post March 2014
33 Squat Exercise Our recent study again contexts this assertion. So does going to failure make the difference?
34 1 st Rule for Training for Maximal Strength Heavy lifting with loads greater than 90% of 1 RM need to be included in a program for major muscle groups! Some truth in this statement for major muscle groups. Yet.
35 Size Principle HIGH Activation Threshold LOW High Force 1 RM Train this area one can get increases in 1RM in untrained people due to contribution of hypertrophy in these motor units but this Power stops very quickly 5 RM and leads to a plateau 10 RM Motor Unit Type I 15 RM Type II 20 RM LOW Force Production HIGH
36 Key Concept: Different mechanisms will be brought into play to support the activation of motor units to perform the external force function required by the activity.
37 Number of motor units declines during aging - extensor digitorum brevis muscle of human beings AGE-ASSOCIATED ATROPHY DUE TO BOTH Individual fiber atrophy (which may be at least partially preventable and reversible through exercise). Loss of fibers (which as yet appears irreversible). Campbell et al., (1973) J Neurol Neurosurg Psych 36:
38 Motor unit remodeling with aging Central nervous system Muscle Motor neuron loss AGING Fewer motor units
39 Motor Unit Array in a Muscle Varies for Individuals and Muscles abdominal (postural muscles) Type I motor units Locomotor Muscles Type I Type II Motor Units
40 SIZE PRINCIPLE Recruitment threshold HIGH Power 1-5 RM 6-10 RM LOW RM 71% Type II Strength Power Athlete Low Force Production High
41 Recruitment threshold SIZE PRINCIPLE 80 Year old women Vastus Lateralis HIGH No Type II muscle fibers Compressed Motor Unit array Type I motor Unit LOW Low Force Production High
42 SIZE PRINCIPLE Recruitment threshold Endurance Athlete Vastus Lateralis HIGH LOW Type I Motor Unit 80% Type I muscle Fibers Low Force Production High
43 Skeletal Muscle Fibers Types II XA II A I II X Myosin ATPase stain, ph 4.6 from Dr Kraemer s Laboratory
44 In Young Men Fiber Hypertrophy % Increase in CSA RM 8-10 RM RM 0 Type I Type IIA
45
46 So.why cannot light weights develop type I muscle fibers as well as heavy?
47 It is the Hz through the recruitment path! heavy High Hz Light Low Hz
48 Factors that Influence of Training on Skeletal Muscle Fibers Characteristic Number of Muscle Fibers Type of Muscle Fibers Impact on Training Limits absolute size of intact muscle Impacts function and repair and recovery Type I Type II Are made up of heavy protein bands (e.g., Z lines, non-contractile proteins), made for repeated activation, peak force low Light protein bands, higher amounts of contractile proteins, made for intermittent activation, high peak force
49 Fiber Growth Characteristics Type I Muscle Fibers Type II Muscle Fibers Emphasis on the reduction in degradation of muscle proteins with less emphasis on synthesis Rapid attainment of cell size maximum and resistance to muscle size gains Emphasis on the increase in protein synthesis and less importance on the reduction of degradation of muscle proteins Explains some Type II preferential cell hypertrophy
50 Heavy Loading Workouts Placed within a periodized program Linear Non-Linear Forced Reps Some efficacy in highly trained athletes Ahtiainen and Häkkinen JSCR 2009 Short Pyramids Set Training
51 .but it recovery must be allowed! Heavy Lifting Requires Long rest between sets 3-7 minutes Recovery from the heavy eccentric loading phase of the repetition Heavy lifting with the eccentric load provides a protective effect from further mechanical damage of the muscle cell
52 Explosive Power
53 Power Production Range Dependent on Type of Exercise (Specific) Long-Distance Runner (50 W /stride cycle) Weightlifter (10,000+ W during Clean)
54 REMEMBER The rate of performing work The product of force and velocity 1) Work = Force x Distance 2) Power = Work = force x distance T T 3) Power = Force x distance T
55 Improving Power Why not just work on strength (force) part of the equation?
56 Because Heavy loading only works on the FORCE part of the equation and when it tops off the changes in the whole force velocity curve is not affected.
57 Maximal Power Force heavy resistance strength training explosive strength training force at 200 ms untrained maximum strength maximum RFD Time (ms) 500
58 When training power choice of exercise is critical. Holding on to the weight in many exercises just promotes deceleration! Let gravity be what slows the mass down Olympic style lifts, plyometrics, pneumatics, hydraulics can tolerate explosive lifting for high velocity movements
59 Newton RU et al JAP EXERCISE 0.2 CHOICES CANNOT INVOLVE DECELERATION OF THE JOINT Velocity (m/s) Bench Press vs. Bench Throw Press EXCEPT FROM GRAVITY and thus one must release the mass or used exercises 0 where joint protection is not a problem e.g., Olympic Bar pulls, etc Throw Force (N) Percent of Bar Displacement 200
60 A.
61 Quality Repetitions for training POWER OUTPUT B Maximal Power Capability 90 % of 1 RM set of 1 set of 3 after practice 0 set 1 set 3 set 5 Cannot train maximal power when fatigued
62 Bench Throw: Max Mech Power Output Men: 30% 1RM Women: 30-50% 1RM
63 Hang Pull: Max Mech Power Output Both: 30-60% 1RM
64 Power Program More sets fewer reps per set to optimize power output and technique e.g., 6 sets of 2-3 at a load percentage. Exercises without deceleration component Train across the full forcevelocity curve
65 Threats to Strength and Power Development!
66 Compatibility simultaneous strength and endurance training Problem: potential to impede performance High-intensity aerobic training may inhibit strength and power adaptations important for performance
67 Compatibility of Programs Muscle Fiber Size Responses to Training MODE OF TRAINING TYPE I TYPE II ENDURANCE DECREASE No CHANGE STRENGTH TRAINING Increase Increase COMBINATION NO CHANGE Increase Kraemer et al. J. Appl. Physiology 1995
68 Extreme Conditioning Programs Done properly it can provide ONE type of metabolic training stimulus in a total conditioning program! However, typically targeted for High intensity local muscular endurance Body composition changes So called functional movements Done exclusively it LIMITS optimal development of other muscular fitness components such as power and strength due to the fatigue levels produced with short rest and high volume exercise
69 Extreme Exercise Programs are extremely stressful from a physiological perspective Metabolically High cardiovascular stress High anaerobic glycolytic stress (e.g., high lactate values with workouts) Stress hormone High adrenal stress with dramatically elevated cortisol and catecholamines after a workout High resting cortisol values Immune system Greater immune suppression after a workout Neuromuscular Higher oxidative damage and free radical formation.
70 Example: Resting Cortisol nmol/l 4000 Normal range 200 to 400 nmol/l Normal Training Extreme Resting
71 Extreme Exercise: Short Rest Circuit using moderate-heavy weights Heart Rates equal to maximal treadmill tests Lactic Acid Highest type workout concentrations Kraemer et al., IJSM 1987
72 Cortisol Eosinophils Lactic Acid Kraemer et al. Int J. Sport Med 1987
73 Epinephrine Norepinephrine = Immediately after a Max treadmill test Dopamine Kraemer et al. Int J. Sport Med 1987 and these data are 5 Minutes POST-Exercise
74 So what do we do????
75 Acute Program Variables Describe a single training session and determine acute physiological responses. Choice of Exercise Order of Exercise Intensity Volume Rest Periods Kraemer, WJ. NSCA Journal, 1983
76 Periodization Example Monday: Light Day. 2-4 sets, reps at RM Tuesday: Power Day. 3-4 sets, 2-4 reps at % 1RM Thursday: Moderate Day. 2-4 sets, 8-10 reps at 5-10% less Heavy Day Friday: Heavy Day. 3-4 sets, 3-6 RM
77 Resistance Training Exercise Prescription Biomechanical Analysis Needs Analysis Analysis of Metabolic Demands Injury Prevention Setting Program Goals Performance Function strength power endurance Athletic Function coordination, speed, agility, balance Injury Prevention fall prevention Tissue density Physiological Changes BP % BF metabolic rate Choices Individualization Evaluation Program Manipulation Acute Program Variables Choice of Exercise Order of Exercise Intensity Number of Sets Rest Period Lengths Kraemer, WJ, Fragala, MS. ACSM's Health & Fitness Journal. 10(4):7-17, July/August 2006.
78 Kraemer Laboratory Group the credit belongs to a team
79
Endocrine Responses to Resistance Exercise
chapter 3 Endocrine Responses to Resistance Exercise Chapter Objectives Understand basic concepts of endocrinology. Explain the physiological roles of anabolic hormones. Describe hormonal responses to
More informationPlyometric Training. Plyometric Training. chapter
chapter 16 Plyometric Training Plyometric Training David H. Potach, PT; MS; CSCS,*D; NSCA-CPT,*D Donald A. Chu, PhD; PT; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA Chapter Objectives Explain the physiology of plyometric
More informationProgression Models in Resistance Training for Healthy Adults
POSITION STAND Progression Models in Resistance Training for Healthy Adults SUMMARY American College of Sports Medicine Position Stand on Progression Models in Resistance Training for Healthy Adults. Med.
More informationConditioning programs that address maximal
BRIEF REVIEW STRENGTH TRAINING FOR THE WARFIGHTER WILLIAM J. KRAEMER 1,2 AND TUNDE K. SZIVAK 1 1 Human Performance Laboratory, Department of Kinesiology; and 2 Department of Physiology and Neurobiology,
More informationStrength, Size, or Power?
Strength, Size, or Power? Helen M. Binkley, Ph.D., CSCS*D, NSCA-CPT Which one are you training for strength, size, or power? First, let s identify what each of these are. Strength is the ability to produce
More informationWhat Are the Health Benefits Associated with Strength Training?
Strength Training Program Necessary Basic information to obtain results. -- Most of the information contained in this handout is based on information gathered, researched, and presented by the National
More informationChapter 9: Strength Training Program Design. ACE Personal Trainer Manual Third Edition
Chapter 9: Strength Training Program Design ACE Personal Trainer Manual Third Edition Introduction There are six (6) types of resistance training: 1. Isometric force development 2. Concentric force development
More informationStrength Training For Runners
Strength Training For Runners Be the strongest, fastest athlete you can be Agenda Why to strength train and the benefits Myths about runners and strength training What to do How often Example program About
More informationNeuromuscular Adaptations to Training
Neuromuscular Adaptations to Training Baechle Chapter 4, pp. 143-151, 151, Powers & Howley pp. 253-255 255 Lecture Overview Neural Adaptations Skeletal Muscle Adaptations Connective Tissue Anatomy Connective
More informationAnaerobic and Aerobic Training Adaptations. Chapters 5 & 6
Anaerobic and Aerobic Training Adaptations Chapters 5 & 6 Adaptations to Training Chronic exercise provides stimulus for the systems of the body to change Systems will adapt according to level, intensity,
More informationOvertraining with Resistance Exercise
ACSM CURRENT COMMENT Overtraining with Resistance Exercise One of the fastest growing and most popular types of exercise in recent years is resistance exercise, whether used for the purpose of general
More informationChapter 6. Components of Elasticity. Musculotendinous Unit. Behavioral Properties of the Musculotendinous Unit. Biomechanics of Skeletal Muscle
Chapter 6 Behavioral Properties of the Musculotendinous Unit 1) extensibility: ability to be stretched or to increase in length 2) elasticity: ability to return to normal resting length following a stretch
More informationBasic Principles of Strength Training and Conditioning
Basic Principles of Strength Training and Conditioning John M. Cissik, MS, CSCS Whether you are a recreational weight trainer, a weekend athlete, or a strength coach working with elite athletes, it is
More informationABOUT US. Why train using the ACTIV8 Program? - Restoration of movement. Performance Enhancement & Injury Prevention
ABOUT US Mission Statement - ACTIV8 Strength and Conditioning Program is committed to providing training experience for each participant. Our focus is on building a strong and functionally fit human being
More informationStrength-training in soccer. Jesper L. Andersen, Ph.D., Head of Laboratory Institute of Sports Medicine, Bispebjerg hospital, Copenhagen, Denmark
Strength-training in soccer Jesper L. Andersen, Ph.D., Head of Laboratory Institute of Sports Medicine, Bispebjerg hospital, Copenhagen, Denmark 1 Why do strength training? Potential benefits; Increase
More informationUniversity of South Florida, Tampa, FL. Nutrition Laboratory
Bill Campbell, PhD, CSCS, FISSN Assistant Professor of Exercise Science at the University of South Florida, Tampa, FL. Director of the Exercise and Performance Director of the Exercise and Performance
More informationNew Research More research has been done in the past decade in the area of strength and conditioning than in the five decades prior to 1987
Designing a Resistance Training Program for the Track and Field Athlete 2010 Illinois State High School Clinic Larry Judge Ph.D. Ball State University Muncie, IN USA Overall Core Control To be successful
More informationInterval Training. Interval Training
Interval Training Interval Training More work can be performed at higher exercise intensities with same or less fatigue than in continuous training Fitness Weight Loss Competition Baechle and Earle, Essentials
More informationR esistance training is a modality of exercise that has
Physical Fitness and Performance Fundamentals of Resistance Training: Progression and Exercise Prescription WILLIAM J. KRAEMER 1 and NICHOLAS A. RATAMESS 2 'Human Performance Laboratory, Department of
More informationStrength and Conditioning Program
Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow
More informationEligibility The NCSF online quizzes are open to any currently certified fitness professional, 18 years or older.
Eligibility The NCSF online quizzes are open to any currently certified fitness professional, 18 years or older. Deadlines Course completion deadlines correspond with the NCSF Certified Professionals certification
More informationHistory of Plyometrics
Plyometric Training History of Plyometrics First formalized in the early 1960 s as a scientific training system by Dr. Yuri Verkhoshansky Earliest published use of the term seems to be in a Soviet publication
More informationProgram Design Concepts
13 Program Design Concepts OBJECTIVES After completing this chapter, you will be able to: Define and describe the acute training variables within the Optimum Performance Training (OPT ) model. Describe
More informationGCE PHYSICAL EDUCATION PE2 UNIT GUIDE. Content Title: Methods of training. Practical Application/Explanation. Fartlek training. Continuous training
Content Title: Methods of training Key points GCE PHYSICAL EDUCATION Different methods of training How to design specific training sessions How to design a training programme PE2 UNIT GUIDE Practical Application/Explanation
More informationFitness Fundamentals
Fitness Fundamentals Participate 2-3/week Duration 30-60 minutes Intensity moderate to vigorous Exercises should be developmentally appropriate, enjoyable and varied. Benefits can include increased Careful
More informationBASIC PROPERTIES OF MUSCLE
BASIC PROPERTIES OF MUSCLE 18-1 Lecture Overview Muscles and motion Muscles Muscle structure Relevant properties Force-length properties Muscle states Force-velocity relationship Muscle fiber types Isometric
More informationEd McNeely. Junior National Team Strength Training Program
Ed McNeely Junior National Team Strength Training Program The majority of rowers use some form of resistance training in their preparation for the rowing season. While strength is obviously very important
More informationStrength can be defined as the maximum force produced. The Relation Between Strength and Power in Professional Rugby League Players
Journal of Strength and Conditioning Research, 1999, 13(3), 224 229 1999 National Strength & Conditioning Association The Relation Between Strength and Power in Professional Rugby League Players DANIEL
More informationTraining our energy systems
Training our energy systems By: Kelly Mackenzie, MSC, BPE, AFLCA trainer Regardless of what mode of exercise we are using, we can train all three of our energy systems. There are physiological adaptations
More informationThis very important area is often the least understood or completely ignored by some coaches when designing a fitness program for their athletes.
This very important area is often the least understood or completely ignored by some coaches when designing a fitness program for their athletes. An understanding of the various energy systems of our body
More informationTeppe Treppe: A staircase increase in tension production after repeated simulation, even though the muscle is allowed to relax between twitches.
Part II, Muscle: Mechanisms of Contraction and Neural Control, Chapter 12 Outline of class notes Objectives: After studying part II of this chapter you should be able to: 1. Discuss how contractile force
More informationStrength and Stability Training for Distance Runners By Ben Wisbey
Strength and Stability Training for Distance Runners By Ben Wisbey Strength training is one of the most commonly discussed topics amongst distance runners, generating great debates with many strong opinions.
More informationEligibility The NCSF online quizzes are open to any currently certified fitness professional, 18 years or older.
Eligibility The NCSF online quizzes are open to any currently certified fitness professional, 18 years or older. Deadlines Course completion deadlines correspond with the NCSF Certified Professionals certification
More informationVertical jump performance has been a standard
EFFECT OF OLYMPIC AND TRADITIONAL RESISTANCE TRAINING ON VERTICAL JUMP IMPROVEMENT IN HIGH SCHOOL BOYS BRIAN T. CHANNELL 1 AND J. P. BARFIELD 2 1 Oliver Springs High School, Oliver Springs, Tennessee;
More informationManaging Training Adjustments for Speed and Power Athletes Boo Schexnayder, Schexnayder Athletic Consulting. Introduction
Managing Training Adjustments for Speed and Power Athletes Boo Schexnayder, Schexnayder Athletic Consulting Introduction For years, periodization has been the buzz word associated with process of planning,
More informationStrength and conditioning professionals
Practical Guidelines for Plyometric Intensity William P. Ebben, PhD, CSCS,*D Strength and conditioning professionals have long relied on plyometrics as one of the primary tools for developing athletic
More informationadj., departing from the norm, not concentric, utilizing negative resistance for better client outcomes
Why Eccentrics? What is it? Eccentric adj., departing from the norm, not concentric, utilizing negative resistance for better client outcomes Eccentrics is a type of muscle contraction that occurs as the
More informationArchery: Coaching Young Athletes. Developing Fundamental Movement Skills
Archery: Coaching Young Athletes Developing Fundamental Movement Skills Make a long term commitment Long Term Athlete Development Long Term Athlete Development (LTAD) is a strategy for helping youngsters
More informationMotricidade ISSN: 1646-107X motricidade.hmf@gmail.com Desafio Singular - Unipessoal, Lda Portugal
Motricidade ISSN: 1646-107X motricidade.hmf@gmail.com Desafio Singular - Unipessoal, Lda Portugal Jiménez, A. Undulating periodization models for strength training & conditioning Motricidade, vol. 5, núm.
More informationRowing Physiology. Intermediate. Editors: Ted Daigneault (CAN), Matt Smith (USA) Author: Thor S. Nilsen (NOR)
2 Intermediate Rowing Physiology Author: Thor S. Nilsen (NOR) Editors: Ted Daigneault (CAN), Matt Smith (USA) 34 1.0 INTRODUCTION The FISA CDP booklet titled BASIC ROWING PHYSIOLOGY provided information
More informationInsulin s Effects on Testosterone, Growth Hormone and IGF I Following Resistance Training
Insulin s Effects on Testosterone, Growth Hormone and IGF I Following Resistance Training By: Jason Dudley Summary Nutrition supplements with a combination of carbohydrate and protein (with a ratio of
More informationUSCGA Health and Physical Education Fitness Preparation Guidelines
USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.
More informationSelecting the appropriate exercises and. loads for speed-strength development.
Selecting the appropriate exercises and resistances for power training 1 Selecting the appropriate exercises and loads for speed-strength development. By Dr. Daniel Baker, Strength Coach Brisbane Broncos,
More informationMen s Basketball STRENGTH & CONDITIONING PROGRAM. Developed by: Chad Kish, PhD
Men s Basketball STRENGTH & CONDITIONING PROGRAM Developed by: Chad Kish, PhD PURPOSE The purpose of the Cardinals strength and conditioning manual is to provide the athlete with a general overview of
More informationハイパフォーマンスアスリートのためのコンディショニング: 最 新 の 研 究 結 果 と 現 在 の 傾 向
特 別 講 演 ハイパフォーマンスアスリートのためのコンディショニング: 最 新 の 研 究 結 果 と 現 在 の 傾 向 Robert Newton 1 2 BHMS(Hons) MHMS PhD CSCS * D AEP FNSCA FESSA 1 エディス コーワン 大 学 (オーストラリア パース) 2 香 港 大 学 ( 香 港 ) はじめに ストレングス&コンディショニングの 科 学
More informationAGE-RELATED CHANGES IN SKELETAL MUSCLE: Strength Development Through the Lifespan
FISA World Rowing Coaches Conferenc, 7-10th November 2013, Tallinn AGE-RELATED CHANGES IN SKELETAL MUSCLE: Strength Development Through the Lifespan Teet Seene University of Tartu AIM Skeletal Muscle Development:
More informationAnatomy and Physiology for Exercise and Health Level 3
Anatomy and Physiology for Exercise and Health Level 3 A/600/9051 Mock Paper There are 25 questions within this paper To achieve a pass you will need to score 18 out of 25 marks All questions are multiple
More informationdotfit Certification Integrated Training
The Scientific Rationale Today s Society To understand the rationale behind integrated training, it s imperative for the health and fitness professional to first understand the current state of today s
More informationGA-3 Disaster Medical Assistance Team. Physical Fitness Guide
GA-3 Disaster Medical Assistance Team Physical Fitness Guide PURPOSE: The purpose of this Physical Fitness Guide is to provide physical fitness training information to the members of the GA-3 Disaster
More informationIFA Senior Fitness Certification Test Answer Form
IFA Senior Fitness Certification Test Answer Form In order to receive your certification card, take the following test and mail this single page answer sheet in with your check or money order in US funds.
More informationIMGPT: Exercise After a Heart Attack 610 944 8140 805 N. RICHMOND ST (Located next to Fleetwood HS) Why is exercise important following a heart
Why is exercise important following a heart attack? Slow progression back into daily activity is important to strengthen the heart muscle and return blood flow to normal. By adding aerobic exercises, your
More informationINTENSITY OF STRENGTH TRAINING FACTS AND THEORY: RUSSIAN AND EASTERN EUROPEAN APPROACH
INTENSITY OF STRENGTH TRAINING FACTS AND THEORY: RUSSIAN AND EASTERN EUROPEAN APPROACH Vladmir M. Zatsiorsky, Ph.D. Biomechanics Lab The Pennsylvania State University, University Park, Pennsylvania and
More informationWhat is Physical Fitness?
What is Physical Fitness? Physical fitness is made up of two components: Skill-related fitness and Health related fitness. Skill related fitness items are factors, which relate to the possibility of you
More informationMuscle Fibres. Anatomy and Physiology Advanced Diploma Course Sample Pages Page 1
Muscle Fibres Muscles are composed of thousands of individual muscle fibres, which are held together by connective tissue. However, muscle fibres may differ in physiological makeup. Anatomy and Physiology
More informationTraining Program for Clubs and Individuals. FISA Development program. rowing
Training Program for Clubs and Individuals FISA Development program rowing Read this first! The program is made after requests from Clubs and individual rowers with ambitions to participate in international
More informationCPT. Content Outline and Domain Weightings
Appendix J CPT Content Outline and Domain Weightings National Academy of Sports Medicine (NASM) Page 147 National Academy of Sports Medicine - Certified Personal Trainer (CPT) Content Outline Domain I:
More informationProgression Models in Resistance Training for Healthy Adults
SPECIL COMMUNICTIONS SUMMRY POSITION STND In order to stimulate further adaptation toward specific training goals, progressive resistance training (RT) protocols are necessary. The optimal characteristics
More informationTHE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT
THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT Badminton is an Olympic Sport It is played by groups, families and individuals of all ages and it provides a healthy, lifelong sport activity that
More informationHow much mileage is enough?
How much mileage is enough? BY JASON R. KARP, PhD I recently finished reading Scott Thorpe's How to Think Like Einstein. The book's theme is that you have to break rules in order to solve difficult questions.
More informationStrength Training for the Runner
Strength Training for the Runner Strength Training for the Runner What? The goal of resistance training for runners is not necessarily adding muscle mass but 1. improving muscular strength, 2. improving
More informationSISSRGU203A Participate in conditioning for Rugby Union
SISSRGU203A Participate in conditioning for Rugby Union Release: 2 SISSRGU203A Participate in conditioning for Rugby Union Modification History Not Applicable Unit Descriptor This unit describes the performance
More informationThis chapter presents
Chapter 8 Aerobic Fitness Programs T This chapter presents programs for three levels of aerobic fitness: a starter program for low fit or previously sedentary individuals (fitness under 35 ml/kg min);
More informationOver the past 15 years
Resistance Training to Develop Increased Bat Velocity David J. Szymanski, PhD, CSCS,*D Over the past 15 years the sport of baseball has changed tremendously in the way players prepare in the off season.
More informationModule 3 Rehabilitation, Recovery and Restoration. Rehabilitation
Module 3 Rehabilitation, Recovery and Restoration Rehabilitation When dealing with injuries, the roles and responsibilities of strength and conditioning coaches are: playing a key role in communication
More informationAmerican and rugby-style football both require a
Journal of Strength and Conditioning Research, 2001, 15(2), 172 177 2001 National Strength & Conditioning Association The Effects of an In-Season of Concurrent Training on the Maintenance of Maximal Strength
More informationLevel 2 Certificate in Fitness Instructing Unit 1: Anatomy and Physiology
Level 2 Certificate in Fitness Instructing Unit 1: Anatomy and Physiology These questions have been compiled based on the information available for the above qualification and unit. This mock should be
More information2nd MuscleTech Network Workshop. From translational Research to translational Medicine. CONCLUSIONS AND CLOSING REMARKS Dr.
2nd MuscleTech Network Workshop. From translational Research to translational Medicine. CONCLUSIONS AND CLOSING REMARKS Dr. Carles Pedret MUSCLE AND TENDON WORKSHOP HEALTH AND GENERAL POPULATION SPORTS
More informationStrength & Conditioning Fundamentals to Improve Performance
trength & Conditioning Fundamentals to Improve Performance Long Term Development of Junior Athlete Through to enior Ranks What Can A strength Program Achieve? 1. Improve speedenhanced stretch shortening
More informationPlyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University
Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University What is Plyometric Training? Exercises like hopping, skipping, jumping, bounding, depth
More informationModule F SKELETAL SYSTEM & ARTICULATIONS
Module F SKELETAL SYSTEM & ARTICULATIONS Topic from General functions of bone & the skeletal system Structural components microscopic anatomy Structural components gross anatomy Physiology of embryonic
More informationTHE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and
THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises
More informationTHE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME
THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning
More informationBiology 2401 Anatomy and Physiology I Exam 3 Notes- Muscular System Ch. 8
Biology 2401 Anatomy and Physiology I Exam 3 Notes- Muscular System Ch. 8 Functions of the muscular system: movement of body or body parts and materials within the body maintain posture and body position
More informationWork and Energy in Muscles
Work and Energy in Muscles Why can't I sprint forever? I'll start this section with that silly question. What lies behind the undisputable observation that we must reduce speed if we want to run longer
More informationwww.cyclesportcoaching.com Cycling Training David Ertl USA Cycling Level 1 Coach www.cyclesportcoaching.com
Basics www.cyclesportcoaching.com of Cycling Training n David Ertl USA Cycling Level 1 Coach www.cyclesportcoaching.com 0 Disclaimer This e-book is intended to inform the reader of the basics of a cycling
More informationMuscle Physiology. Lab 5. Human Muscle Physiology
Lab 5 Human At the beginning of lab you will have the opportunity for 2 bonus points! You must guess which person in the class will have: 1) Maximum Grip Force 2) Longest time to half-max Force (longest
More informationHIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT:
HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment by Brett Klika, C.S.C.S., B.S. and Chris Jordan, M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT LEARNING OBJECTIVE To
More informationFaculty of Physical Education University of Pune, Pune- 411043. Proposal. Diploma for Gym Instructor
Faculty of Physical Education University of Pune, Pune- 411043 Proposal Diploma for Gym Instructor Diploma for Gym Instructor 1. General Objectives of the Course: 1. To enable student to become competent
More informationSome cross-training workouts to improve your energy system fitness
Some cross-training workouts to improve your energy system fitness In the previous post (http://www.danbakerstrength.com/free-articles/recent-trends-inhigh-intensity-aerobic-training/), I detailed how
More informationDepartment of Kinesiology San Jose State University Kin 155 - Exercise Physiology Spring, 2014
Department of Kinesiology San Jose State University Kin 155 - Exercise Physiology Spring, 2014 Contact Information Instructor: Craig J. Cisar, Ph.D. Office Location: SPX 105 Telephone: 408-924-3018 Email:
More informationAltitude. Thermoregulation & Extreme Environments. The Stress of Altitude. Reduced PO 2. O 2 Transport Cascade. Oxygen loading at altitude:
Altitude Thermoregulation & Extreme Environments Reduced PO 2 The Stress of Altitude O 2 Transport Cascade Progressive change in environments oxygen pressure & various body areas Oxygen loading at altitude:
More informationSUPERTRAINING Sixth Edition-Expanded Version
SUPERTRAINING Sixth Edition-Expanded Version Yuri Verkhoshansky Mel C. Siff CONTENTS Acknowledgements.i 1. STRENGTH AND THE MUSCULAR SYSTEM 1 Objectives What is Strength? The Origins of Strength Training
More informationThe Peak Centre for Human Performance. Who are these programs for? Description of Training Zones
The Peak Centre for Human Performance The Peak Centre for Human Performance is Canada's leader in individualized training solutions. Whether you exercise for performance improvements, health or fitness,
More informationFitness Training A Sensible Guide to Preparing for Selection in the Gurkhas
Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance (stamina), strength, speed, flexibility, muscle endurance,
More informationChapter 10 Muscle Tissue Lecture Outline
Chapter 10 Muscle Tissue Lecture Outline Muscle tissue types 1. Skeletal muscle = voluntary striated 2. Cardiac muscle = involuntary striated 3. Smooth muscle = involuntary nonstriated Characteristics
More informationExercise Science Concentration In the Biomedical Sciences Program
Exercise Science Concentration In the Biomedical Sciences Program Contact: Bill Brewer, MLS, CES Director of Exercise Science Rochester Institute of Technology CBET Office 75-3161 153 Lomb Memorial Drive
More information1.1.1 To include: Body language - facial expressions, gestures, eye contact and posture
Unit 415 Delivering Personal Training Sessions Recommended Guided Learning Hours: 58 Credit value 9 QCF Unit Number J/600/9053 1. Understand how to instruct exercise during personal training sessions 1.1
More informationSample High School Wrestling Weight Training Program. West Chester, PA. By Dean Donley
Sample High School Wrestling Weight Training Program West Chester, PA By Dean Donley 1. Introduction This is an example of a strength training program that was developed for a high school wrestling team.
More informationThe type of cancer Your specific treatment Your pre training levels before diagnose (your current strength and fitness levels)
Exercise and Breast Cancer: Things you can do! Cancer within the fire service is one of the most dangerous threats to our firefighter s health & wellness. According to the latest studies firefighters are
More informationPerformance Enhancement Training for the Post Rehabilitated Knee
Performance Enhancement Training for the Post Rehabilitated Knee NSCA National Conference July 11, 2013 Robert A. Panariello MS, PT, ATC, CSCS Professional Orthopedic and Sports Physical Therapy Professional
More informationProgram of Study: Bachelor of Science in Athletic Training
Program of Study: Bachelor of Science Training Program Description Athletic training, as defined by the National Athletic Trainer s Association, is practiced by athletic trainers, health care professionals
More informationResponse to Stress Graphics are used with permission of: Pearson Education Inc., publishing as Benjamin Cummings (http://www.aw-bc.
Response to Stress Graphics are used with permission of: Pearson Education Inc., publishing as Benjamin Cummings (http://www.aw-bc.com) Page 1. Introduction When there is an overwhelming threat to the
More informationReflex Physiology. Dr. Ali Ebneshahidi. 2009 Ebneshahidi
Reflex Physiology Dr. Ali Ebneshahidi Reflex Physiology Reflexes are automatic, subconscious response to changes within or outside the body. a. Reflexes maintain homeostasis (autonomic reflexes) heart
More informationHow To Know Your Health
Interpreting fitnessgram Results FITNESSGRAM uses criterion-referenced standards to evaluate fitness performance. These standards have been established to represent a level of fitness that offers some
More informationNervous System: Spinal Cord and Spinal Nerves (Chapter 13) Lecture Materials for Amy Warenda Czura, Ph.D. Suffolk County Community College
Nervous System: Spinal Cord and Spinal Nerves (Chapter 13) Lecture Materials for Amy Warenda Czura, Ph.D. Suffolk County Community College Primary Sources for figures and content: Eastern Campus Marieb,
More informationThe Rehabilitation Team
Considerations in Designing a Rehab Program Philosophy of Sports Medicine Healing Process Pathomechanics of Injury Psychological Aspects Goals of Rehab Chapter 1 Group effort The Rehabilitation Team AEP/Athletic
More informationFit for Flight. Developing a Personal Fitness Program
Fit for Flight Developing a Personal Fitness Program The purpose of this brochure is to provide you with basic guidelines for developing a balanced physical fitness program and customizing a workout to
More informationUNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS
UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical
More informationThe Hypertrophic Effects of Practical Vascular Blood Flow Restriction Training
University of South Florida Scholar Commons Graduate Theses and Dissertations Graduate School May 2014 The Hypertrophic Effects of Practical Vascular Blood Flow Restriction Training John Francis O'halloran
More informationA 16 week training plan for a sprinter
A 16 week training plan for a sprinter Written by Andrew Maclennan www.getfastandstrong.com/ Please see the outlined programs below. They make up a 16 week block of training. The 16 weeks is divided up
More information