Performance Enhancement

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Performance Enhancement

• Terms General Conditioning Principles

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Cardiovascular Endurance

• The bodys ability, over a sustained period of
  time during physical activity, to deliver oxygen
  and nutrients to tissues and to remove wastes.

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Muscular Endurance

• Ability of a muscle or muscle group to sustain
  repeated contractions.

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Power

• Ability to exert maximum muscular contraction
  instantly in an explosive burst of movement
  composed of strength and speed.

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Speed

• Quickness of movement of a limb or whole body

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Strength

• Extent to which muscles can exert force by
  contracting against resistance

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Adaptation

• Bodys ability to react to the training loads
  imposed by increasing its ability to cope with
  demands
• Purpose of training systematically stress the
  body so it improves its capacity
• If stress is not sufficient to overload the body,
  then no adaptation will occurs.

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Overload

• A greater than normal stress or load on the body
  is required for training adaptations to take
  place.

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Specificity

• Sports training should be relevant and
  appropriate to the sport the athlete is training
  for.
• Examples
• A football player needs to train speed, strength,
  and power.
• A cyclist should train muscle endurance and
  cardiovascular endurance

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Reversibility

• Gradual loss of training effect when intensity
  and duration is reduced.

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Periodization

• Varying a training program at regular time
  intervals to achieve optimal gains in
  performance.
• Used to bring an athlete to peak performance
• 3 phases
• Pre-season
• In-season
• Post-season

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Pre-season (preparatory) Phase

• High volume / low intensity
• Focus on technique
• Power strength workouts introduced during 2nd
  half of this phase.

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In-season (competitive) Phase

• Low volume / high intensity
• Focus on technique
• Bring athlete to peak performance

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Post-season (transition) Phase

• Active rest low volume / low intensity
• Physiological and psychological break
• Recreational activity