TRAINING AND CONDITIONING TECHNIQUES

1
TRAINING AND CONDITIONING TECHNIQUES

• Chapter 4

2
Overview

• Lack of physical fitness is one of the primary
  causes of sports injury.
• Coaches and athletic trainers should work
  cooperatively to supervise training and
  conditioning programs.
• The coach and athletic trainer must possess sound
  understanding of the principles of training and
  conditioning relative to flexibility, strength,
  and cardiovascular endurance.

3
Relationship Between Coaches, ATCs, and CSCSs

• All must work together for the common good.
• High schools may not have ATCs or CSCSs
• The coach is responsible in their absence
• It is important to implement all aspects of a
  strength and conditioning program
• Flexibility
• Strength
• Cardiovascular fitness (aerobic, anaerobic)
• Nutrition etc.

4
Periodization

• Periodization organizes a training and
  conditioning program into cycles
• Macrocycle usually one year-long cycle
• Preseason
• In-season
• Post-season
• Off-season

5
Periodization

• Mesocycle usually lasts weeks or even months
• Transition (post-season) recreational exercise
• Preparatory (off-season) emphasis for gains
• Hypertrophy phase low intensity and high volume
• Strength phase moderate intensity and moderate
  volume
• Power phase high intensity and low volume
• Competition (in-season) maintainance
• Includes a mix of intensities and volumes
• Microcycles during a week may help the athlete
  peak at the end of the week.
• Intense early in the week
• Light at the end of the week

6
Principles of Conditioning

• Warm-up and Cool-down
• Motivation
• Overload
• Consistency
• Progression
• Intensity
• Specificity

7
Principles of Conditioning

• Specificity
• Individuality
• Minimize stress
• Safety first

8
Improving and Maintaining Flexibility

• Flexibility the ability to move a joint or
  series of joints smoothly and easily throughout a
  full range of motion.
• An athlete who has a restricted range of motion
  will realize a decrease in performance
  capabilities.
• Flexibility is important in preventing injury to
  the musculotendinous and skeletal anatomy.

9
Factors That Limit Flexibility

• Bony structure
• Excessive fat
• Skin
• Muscles and tendons
• Connective tissues
• With the exception of bony structure, age, and
  gender, all of the other factors that limit
  flexibility may be altered to increase range of
  joint motion.

10
Range of Motion

• Active Range of Motion (dynamic flexibility)
• Passive Range of Motion (static flexibility)
• Resistive Range of Motion (strength)

11
Stretching Techniques

• The goal of any effective flexibility program
  should be to improve the range of motion at a
  given articulation by altering the extensibility
  of the musculotendinous units that produce
  movement at that joint.

12
Stretching Techniques

• Warm-up
• Stretch to the point of tightness
• Stretching is specific only to the muscle you
  stretch.
• Avoid stretching joints and ligaments
• Stretch slowly and under control
• It is recommended to stretch 5 to 6 times per
  week.

13
Stretching Techniques

• Ballistic stretching
• Involves a bouncing movement
• May cause muscle soreness
• Static stretching
• Passive stretch (hold for 30 seconds)
• Is very safe to perform
• Proprioceptive Neuromuscular Facilitation (PNF)
• Involves a combination of stretches and
  contractions
• Use a 10 sec. push phase and a 10 sec. relax phase

14
Stretching Techniques

• Proprioceptive Neuromuscular Facilitation (PNF)
• Slow-reversal-hold-relax
• Contract relax
• Hold relax
• PNF is based on the stretch reflex
• Muscle spindles reflexively contract
• Golgi tendon organs reflexive relaxation
• Golgi tendons override the muscle spindles over
  time

15
Stretching Techniques

• Autogenic inhibition relaxation of the muscle
  during or after contraction (tension).
• Uses the contract relax method
• Reciprocal inhibition a contraction of the
  opposite muscle causes a reflex relaxation in the
  muscle to be stretched.
• Uses the slow-reversal-hold technique
• Uses the hold relax method

16
Stretching Techniques

• Increased ROM can be determined with a goniometer
  at the joint.
• Other flexibility tests (tape measure)
• Sit and reach
• Trunk extension test
• Trunk rotation test
• Shoulder lift test

17
Stretching Techniques

• Stretch by body area
• Stretch by sport
• Stretch by muscle
• Stretch by necessity

18
Strength Training

• Muscular strength
• Muscular endurance
• Muscular power

19
Strength Training

• Skeletal muscle is capable of three types of
  contractions.
• Isometric
• Static
• Concentric
• Eccentric
• Isokinetic

20
Strength Training

• There are three basic types of muscle fibers
• Slow-twitch (type I)
• Fast-twitch (type IIa)
• Fast-twitch (type IIb)
• It now appears that there can be almost any
  change of these fibers in response to training.

21
Strength Training

• Factors that determine muscular strength
• Hypertrophy vs atrophy
• Size of the muscle
• Neuromuscular efficiency
• Biomechanical factors
• Mechanical (leverage) advantages (genetic)
• Length-tension relationship (optimum is 90 deg.)
• Overtraining
• Reversibility

22
Strength Training

• Physiology of strength development
• Fiber splitting theory
• Capillary density with training
• Myofilament increase (protein synthesis)
• Increased bone and collagen increase
• Increased enzymes
• Enhanced energy use of the muscle etc.

23
Strength Training

• Techniques of Resistance Training
• Isometrics (abtronics do not transfer)
• Progressive Resistance Exercise (PREs)
• Isotonics
• Overload (reps? Sets? Intensity? Frequency?
  Recovery?)
• Progression
• Goals (strength vs endurance)
• Free weights vs machine weights
• Circuit training (stations)

24
Strength Training

• Techniques of Resistance Training
• Plyometrics
• Cross training
• Calisthenic strengthening exercise
• Females vs Males

25
Aerobic Anaerobic Conditioning

• Cardiorespiratory Endurance the ability to
  perform whole-body large muscle activities for
  extended periods of time.
• Involves the transport and utilization of oxygen
• Heart
• Lungs
• Blood vessels
• Blood
• Measured by maximum aerobic capacity (Vo2 Max)
• Mostly genetically determined potential
• Training determines how close you can come to
  your potential

26
Aerobic Anaerobic Conditioning

• Measured indirectly by heart rate
• Training Effect causes stroke volume to increase
  while the heart rate is reduced at a given
  exercise load (cardiac output SV x HR).
• Fatigue is closely related to the percentage of
  Max VO2 that a particular workload demands.

27
Aerobic Anaerobic Conditioning

• Energy Systems
• The Energy Systems
• ATP (retreived by creatine phosphate)
• Glucose / Glycogen
• Free Fatty Acids
• Protein
• Aerobic -vs- Anaerobic Metabolism
• They function simultaneously
• Types of activities ..

28
Aerobic Anaerobic Conditioning

• Continuous Training (aerobic)
• Mode anything that raises your heart rate
• Frequency 3 6 times a week
• Duration at least 20 minutes
• Intensity
• Maximum HR 220 age (.75)
• Karvonen Equation
• Target HR Zone RHR (.75 MHR RHR)

29
Aerobic Anaerobic Conditioning

• Interval Training intermittent activities with
  periods of work with active recovery.
• More anaerobic
• Includes a training-recovery ratio
• Fartlek Training speed play

30
Fitness Assessment

• Tests may be used to assess flexibility, muscular
  strength, muscular endurance, muscular power,
  cardiorespiratory endurance, speed, balance,
  agility, or quickness depending upon the stated
  goals of the training and conditioning program.
• See page 107

31
NUTRITIONAL CONSIDERATIONS

• Chapter 5

32

• Athletes who practice sound nutritional habits
  reduce the likelihood of injury, and enhance
  performance through the development of strength,
  flexibility, and cardiorespiratory endurance. 57

33
Nutrition Basics

• Nutrition is the science of the substances that
  are found in food that are essential to life.
• 6 classes of nutrients
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water

34
Energy Sources

• Carbohydrates
• Should account for 55 - 70 of an athletes total
  caloric intake.
• Sugars (simple)
• Monosacharides (single sugars)
• Disacharides (two monosacharides)
• Starches (complex carbohydrates)
• Fiber (non digestable plants)

35
Energy Sources

• Fats should be less than 30 of total calories
• Saturated (are from animal products)
• Unsaturated (are from plants and are liquid at
  room temperature)
• Monounsaturated
• Polyunsaturated
• Fat substitutes are a good alternative because
  they contain no cholesterol and 80 less
  calories.

36
Energy Sources

• Proteins the building blocks of the human body
• Amino Acids obtained through food are referred
  to as the essential amino acids.
• Most of the proteins from animal foods contain
  all of the essential amino acids that humans
  require and are called complete proteins.
• The increase in muscle mass that result from
  conditioning and training are associated with
  only a small increase in protein requirements
  that can easily be met with the usual diet and
  therefore supplements are not necessary.

37
Regulatory Nutrients

• Vitamins regulators of body processes
• Fat-soluble vitamins dissolve in fats
• A, D, E, and K (see table 5-1)
• Water-soluble vitamins dissolve in water
• C used to build bone, teeth, connective tissue
  and strengthen the immune system
• Bs used to regulate metabolism

38
Regulatory Nutrients

• Antioxidants protect cells from destructive
  agents like oxygen and lactic acid.
• Vitamin C fruits and vegetables
• Vitamin E vegetable oils, some fruits and
  vegetables
• Beta-carotene a plant pigment found in dark
  green, yellow or orange fruits and vegetables.
• Deficiency disease results from a lack of any
  nutrient.
• For most people supplements are a waste of money.
• A wide variety of foods in the diet can prevent
  the need for supplementation.

39
Regulatory Nutrients

• Minerals more than 20 elements have an essential
  role in the body and therefore need to be
  supplied by the diet.
• Magnesium needed for energy-supplying reactions
• Sodium and Potassium are important for
  transmission of nerve impulses.
• Iron needed for energy metabolism and is
  assisted with protein to form hemoglobin (to
  carry O2).
• Once again minerals can be obtained by eating a
  variety of foods and supplementation is not
  necessary.

40
Regulatory Nutrients

• Water is the most essential of all of the
  nutrients in the body.
• 60 of all body weight
• Necessary for temperature control
• Necessary for energy production
• Necessary for digestion
• Necessary for elimination of waste

41
Regulatory Nutrients

• Water
• Replacing fluid after heavy sweating is far more
  important than replacing electrolytes
• Dehydration
• Fatigue
• Nausea
• Exhaustion
• Fainting
• Electrolyte requirements
• Sodium, cholride, potassium, magnesium, and
  calcium
• Can be sufficiently replaced with a balanced diet

42
Nutrient Requirements and Recommendations

• A nutrient requirement is that amount of the
  nutrient that is needed to prevent the nutrients
  deficiency disease.
• A nutrient recommendation is that which will
  prevent the deficiency disease for nutrients and
  calories of a given food.
• Recommended RDA helps consumers compare
  nutritional value of foods.
• Dietary Reference Intake (DRI) or adequate intake
  (AI)

43
Nutrient Requirements and Recommendations

• Food Labels percentages of daily values based on
  a standard 2,000 calorie diet.
• The Food Pyramid specifies the minimum number of
  servings that should be eaten daily with examples
  of the foods to eat (pg. 122).

44
Nutrient Requirements and Recommendations

• Exercise increases the need for energy, not for
  proteins, vitamins, and minerals.
• A megadose of a nutrient supplement is
  essentially an overdose.
• An increased need for nutrients is easily
  fulfilled when the athlete eats more nutritious
  foods.
• Exceptions include calcium (osteoporosis)
• Exceptions include iron (anemia)

45
Nutrient Requirements and Recommendations

• Protein supplementation
• RDA .8 grams per kilogram
• Athletes 1 1.5 grams per kilogram
• Athletes diets typically easily exceed these
  requirements (1.8 4.4 grams per kilogram).

46
Nutrient Requirements and Recommendations

• Creatine supplementation
• Free creatine
• Phophocreatine
• Stored in skeletal muscle
• Used to produce ATP during anaerobic activity
• Side Effects

47
Nutrient Requirements and Recommendations

• Sugar and Performance
• Simple sugars (anaerobic benefit)
• The insulin response is not as detrimental as
  once believed.
• Complex sugars (aerobic benefit)
• Provides long lasting energy

48
Nutrient Requirements and Recommendations

• Caffeine is a stimulant
• Can cause irritability, nervousness, increased
  heart rate and headaches
• Enhances the use of fat for energy during
  endurance exercise
• Enhances calcium absorption in the muscles for
  muscle contractions

49
Nutrient Requirements and Recommendations

• Alcohol
• Provides little nutritional value
• 7 calories per gram
• Depressant
• Decreases coordination
• Slows reaction times
• Decreases mental alertness
• Diuretic effect

50
Preevent Nutrition

• Pre Game Meal proposes to provide the competitor
  with sufficient energy and fluids for competition
• Eating preferences of the athlete need to be
  considered
• Digestability are important
• Liquid food supplement advantages
• Eating fast foods
• Glycogen Supercompensation
• Fat loading

51
Weight Control and Body Competition

• Body Composition
• Weight charts are very inaccurate
• Different ways to measure percent body fat
• Hydrostatic weighing is the gold standard
• Calipers
• Electrical Impedence
• Dexa or MRI are others
• Recommended for males is 6 to 12 percent
• Recommended for females is 16 to 24 percent

52
Weight Control and Body Competition

• Overweight having excess body weight
• Obese an extreme amount of excess fat
• Above 30 for females
• Above 20 for males
• Assessing Caloric Balance
• Calories in and calories out
• 1500 calories 1 lb.

53
Weight Control and Body Composition

• Methods of weight loss
• Dieting
• Fad dieting is very popular but not helpful
• Dieting is a selection of all food groups
• Dieting should not be a total restriction
• Exercise
• Combinations of dieting and exercise is the best
  method of losing 1 to 2 lbs. a week.

54
Weight Control and Body Composition

• Methods of weight gain
• Eating Disorders
• Bulemia
• Anorexia nervosa
• Female athlete triad syndrome
• Why is weight management a concern for coaches?
• Why is weight management so difficult?

55
Environmental Conditions

• Chapter 6

56
Heat Stress

• Maintenance of normal temperature in a hot
  environment depends on the ability of the body to
  dissipate heat.
• Body temperature can be affected by 5 factors.

57
Heat Stress

• 5 factors that influence body temperature
• Metabolic heat production
• Conductive heat exchange
• Direct contact with the turf
• Convective heat exchange
• Uses a circulating medium like wind or water
• Radiant heat exchange
• Radiation from the sun
• Evaporation heat exchange
• Sweat evaporates taking large amounts of heat
  with it.

58
Monitoring the Heat Index

• Wet Bulb Globe Temperature (WBGT)
• Dry bulb temperature (DBT)
• thermometer
• Wet bulb temperature (WBT)
• Sling psychrometer
• Use the WBGT Index (pg. 141)
• Use a Relative Humidity Index

59
Heat Illnesses

• Heat Rash (prickly heat)
• Red raised rash
• Tingling
• Heat Syncope
• Rapid physical fatigue
• Fainting, nausea caused by pooling of blood in
  the extremities to try to cool the body off.

60
Heat Illnesses

• Heat Cramps
• Painful muscle spasms
• Usually occur in the calf, hamstrings abdomen
• Related to loss of water and electrolytes
• Treated with water, electrolyte drinks,
  stretching the muscles, and cooling the body.

61
Heat Illnesses

• Heat Exhaustion
• Results from dehydration
• Dizziness, Collapse
• Profuse sweating
• Rapid pulse, Pale skin
• Elevated temperature (102 deg.)
• Treatment includes rehydration and sometimes
  intravenous fluids
• Cool the athlete as quickly as possible

62
Heat Illnesses

• Heat Stroke
• Life threatening emergency due to a breakdown of
  the thermoregulatory system
• Core temperature over 106 degrees
• Loss of consciousness
• Flushed hot skin, sometimes dry
• Treatment includes cooling the body off quickly

63
Preventing Heat Illness

• Gradual acclimatization to conditions
• Identify susceptible athletes
• Lightweight uniforms
• Routine weight record keeping
• Unrestricted fluid replacement
• Well balanced diet
• Monitor hot humid conditions
• Use common sense

64
Warning Signs of Heat Illness

• Headache
• Nausea
• Mental slowness
• Incoherence
• Visual disturbance
• Fatigue
• Weakness
• Unsteadiness
• Collapse
• Unconsciousness
• Vomiting

• Diarrhea
• Cramps
• Seizures
• Rigidity
• Weak, rapid pulse
• Pallor
• Flush
• Faintness
• Chill
• Cyanotic appearance

65
Hypothermia

• Causes of a drop in core body temperature
• Low temperature
• Wind
• Wetness
• Symptoms
• Exhaustion
• Impairment in neuromeuscular responses
• Shivering
• Death can occur with a core temperature between
  77 degrees and 85 degrees

66
Hypothermia

• Prevention
• Wear waterproof and windproof fabrics
• Wear lots of thin layers
• Proper warm up
• Maintain hydration

67
Common Cold Injuries

• Frost Nip
• Involves ears, nose cheeks, fingers and toes
• Skin is firm and may blister
• Treat by warming the area

68
Common Cold Injuries

• Chillblains
• Skin redness, swelling, tingling and pains
• Superficial frost bite
• Skin appears pale, hard, cold, and waxy
• When rewarmed will burn and tingle
• May produce blisters later

69
Common Cold Injuries

• Deep Frost Bite
• Involves tissues that are frozen
• Requires immediate hospitalization
• Skin is hard, pale or white, and numb
• Treat by rapidly rewarming the tissue
• Later the tissue may become gangrenous, causing a
  loss of tissue.

70
Altitude

• At high altitudes the athletes oxygen uptake is
  decreased causing a decrease in performance.
• The body compensates by increasing the heart rate
  (tachycardia).
• Hyperventilation can occur along with increased
  breathing rate, increased heart rate

71
Altitude

• Symptoms of Altitude Illness
• Headache
• Nausea
• Vomiting
• Sleep disturbance
• Dyspnea
• Cough
• weakness

72
Overexposure To Sun

• Sun exposure should be avoided during competition
• Sun exposure causes early fatigue and can lead to
  dehydration
• Causes skin cancer and skin aging
• Sun Protection Factor (SPF)
• SPF 30 sunscreen is advised when participating in
  outdoor events lasting long durations.

73
Electrical Storms

• Flash-to-Bang provides an estimation of how far
  away the lightning is.
• Seconds divided by 5 miles away
• 30 seconds closely monitor the conditions
• 15 seconds immediately seek shelter

74
Other Environmental Conditions

• Jet Lag
• Air Pollution
• Artificial Turf
• Wet Conditions
• Hard Surfaces
• Others ..

75
Protective Sports Equipment

• Chapter 7

76
Commercial Equipment

• Proper selection and proper fit of sports
  equipment are essential in the prophylactic use
  of many sports injuries.
• Prophylactic refers to the use of equipment and
  other protective devices that prevent, preserve,
  and protect the athlete from initial injury and
  reinjury.

77
Head Protection

• Football helmets
• Standards developed by NOCSAE
• Helmet reconditioning
• Air helmets and Fluid helmets
• Fitting the football helmet
• No gaps between the pads and the head or face
• Should be two fingers above the eyebrow
• Earholes should match
• Face mask should be three fingers from the nose
• The helmet should not rock

78
Head Protection

• Ice hockey helmets
• Must be able to decelerate the forces of impact
  (prevent concussions).
• Must carry the stamp of approval from the
  Canadian Standards Association (CSA)

79
Head Protection

• Baseball Batting Helmets
• Need to be improved to dissipate external forces
  from a baseball or collisions.
• Prevent concussions and some facial injuries
• Softball Helmets
• Also need to be improved
• Now provide a hole for pony-tails

80
Face Protection

• Face guards (football helmets baseball helmets)
• Made of metal or polycarbonate
• Mouth guards (football)
• Many different types
• Ear guards (wrestling)
• Eye protection devices
• Glasses (plastic)
• Contact lenses
• Eye guards
• Throat protectors

81
Trunk and Thorax Protection

• Shoulder pads
• Sports bras
• Flack-jacket vs suspended rib pads
• Girdle vs belt type hip and buttocks pads
• Cup

82
Limb Protection

• Neoprene sleeves
• Socks
• Sport specific shoes
• Track
• Baseball/Softball
• Basketball
• Tennis

83
Foot and Ankle Protection

• Commercial Foot Pads
• Corns, calluses, bunions, fallen arches
• Commercial orthotics vs custom orthotics
• Heel cups
• Commercial ankle supports
• Taping vs lace-up braces vs hinged braces

84
Leg Protection

• Shin guards
• Thigh pads
• Knee pads
• Knee braces
• prophylactic
• Functional
• Patellar tendon straps

85
Hand, Wrist, and Elbow Protection

• Gloves
• Wrist braces
• Elbow pads
• Tennis elbow straps

86
Construction of Protective and Supportive Devices

• Soft Materials
• Lambs wool
• Gauze padding
• Cotton
• Adhesive felt/foam
• Moleskin
• Sorbothane

87
Construction of Protective and Supportive Devices

• Non-yielding materials
• Thermomoldable materials (orthoplast)
• Casting materials
• Tools
• Adhesives
• Tapes
• Scissors or utility knife
• Velcro

88
BANDAGING AND TAPING

• Chapter 8

89
Bandaging

• Bandages a strip of cloth or other material used
  to cover a wound.
• Gauze
• Sterile pads for wounds
• Padding for blisters
• Roller bandage for holding a dressing in place
• Cotton cloth
• Ankle wraps
• Cravat bandages

90
Bandaging

• Elastic roller bandage a controlled compression
  bandage for many uses.
• Compression for swelling
• Support soft tissue (muscle)
• Cohesive elastic bandage a bandage that adheres
  to itself without sticking to the skin.
• To hold a dressing in place
• To provide soft tissue support for muscles or
  ligaments.

91
Bandaging Techniques

• Ankle Wrap (with a cloth wrap)
• Figure 8
• Heel locks
• Groin Wrap (with elastic wrap)
• Figure 8
• Pull the leg into internal rotation
• Shoulder Spica (with elastic wrap)
• Figure 8
• Pull the arm into internal rotation

92
Bandaging Techniques

• Hand and wrist Spica
• Figure 8
• Cervical arm sling (triangular bandage)
• A swath may be used to compress the bandage to
  the body.
• Quadricep/Hamstring wrap

93
Taping

• Used for retention of wound dressings
• Used to stabilize compression bandages
• Used to support recent injuries
• Used to stabilize an injury during rehabilitation
  or during exercise
• Used to protect and prevent acute injuries by
  limiting the motion of the body

94
Tape Characteristics

• Linen Adhesive Tape
• Tape grade
• Adhesive mass
• Winding tension
• Widths
• Light elastic tape
• Elastoplast

95
Using Adhesive Tape in Sports

• Preparation for taping
• Shaving
• Heal and lace pads
• Adhesives
• Prewrap
• Proper taping techniques
• Proper tape tearing

96
Rules for Tape Application

• Place the body part in the position it is to be
  stabilized.
• Overlap the tape at least half of the width of
  the tape below
• Avoid continuous taping
• Keep the tape roll in the hand whenever possible
• Smooth and mold the tape as it is laid on the skin

97
Rules for Tape Application

• Allow the tape to fit the natural contour of the
  skin.
• Start taping with an anchor piece and finish by
  applying a lock strip.
• When maximum support is desired, tape directly
  over the skin.
• Do no apply tape if skin is hot or cold from a
  therapeutic treatment.

98
Taping Techniques

• The tear drop arch support
• The sprained great toe (turf toe)
• The ankle for inversion sprain
• The achilles tendon strain/tendonitis
• The elbow hyperextension
• The wrist sprain from hyperextension
• The thumb spica
• The thumb checkreins
• The jammed finger