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Description : Check out this medical presentation on Exercise and Fitness, which is titled "Training and Conditioning Techniques", to know about the principles of training and conditioning relative to flexibility, strength, and cardiovascular endurance.

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Slide 1-

TRAINING AND CONDITIONING TECHNIQUES Chapter 4
Slide 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.
Slide 3-

Relationship Between Coaches, ATC’s, and CSCS’s All must work together for the common good. High schools may not have ATC’s or CSCS’s 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.
Slide 4-

Periodization Periodization: organizes a training and conditioning program into cycles Macrocycle: usually one year-long cycle Preseason In-season Post-season Off-season
Slide 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
Slide 6-

Principles of Conditioning Warm-up and Cool-down Motivation Overload Consistency Progression Intensity Specificity
Slide 7-

Principles of Conditioning Specificity Individuality Minimize stress Safety first
Slide 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.
Slide 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.
Slide 10-

Range of Motion Active Range of Motion (dynamic flexibility) Passive Range of Motion (static flexibility) Resistive Range of Motion (strength)
Slide 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.
Slide 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.
Slide 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
Slide 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
Slide 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
Slide 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
Slide 17-

Stretching Techniques Stretch by body area Stretch by sport Stretch by muscle Stretch by necessity
Slide 18-

Strength Training Muscular strength Muscular endurance Muscular power
Slide 19-

Strength Training Skeletal muscle is capable of three types of contractions. Isometric Static Concentric Eccentric Isokinetic
Slide 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.
Slide 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
Slide 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.
Slide 23-

Strength Training Techniques of Resistance Training Isometrics (abtronics do not transfer) Progressive Resistance Exercise (PRE’s) Isotonics Overload (reps? Sets? Intensity? Frequency? Recovery?) Progression Goals (strength vs endurance) Free weights vs machine weights Circuit training (stations)
Slide 24-

Strength Training Techniques of Resistance Training Plyometrics Cross training Calisthenic strengthening exercise Females vs Males
Slide 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
Slide 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.
Slide 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 …..
Slide 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])
Slide 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”
Slide 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
Slide 31-

NUTRITIONAL CONSIDERATIONS Chapter 5
Slide 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
Slide 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
Slide 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)
Slide 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.
Slide 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.
Slide 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 B’s – used to regulate metabolism
Slide 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.
Slide 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.
Slide 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
Slide 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
Slide 42-

Nutrient Requirements and Recommendations A nutrient requirement is that amount of the nutrient that is needed to prevent the nutrient’s 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)
Slide 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).
Slide 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)
Slide 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).
Slide 46-

Nutrient Requirements and Recommendations Creatine supplementation Free creatine Phophocreatine Stored in skeletal muscle Used to produce ATP during anaerobic activity Side Effects
Slide 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
Slide 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
Slide 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
Slide 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
Slide 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
Slide 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.
Slide 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.
Slide 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?
Slide 55-

Environmental Conditions Chapter 6
Slide 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.
Slide 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.
Slide 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
Slide 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.
Slide 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.
Slide 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
Slide 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
Slide 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
Slide 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
Slide 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
Slide 66-

Hypothermia Prevention Wear waterproof and windproof fabrics Wear lots of thin layers Proper warm up Maintain hydration
Slide 67-

Common Cold Injuries Frost Nip Involves ears, nose cheeks, fingers and toes Skin is firm and may blister Treat by warming the area
Slide 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
Slide 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.
Slide 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
Slide 71-

Altitude Symptoms of Altitude Illness Headache Nausea Vomiting Sleep disturbance Dyspnea Cough weakness
Slide 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.
Slide 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
Slide 74-

Other Environmental Conditions Jet Lag Air Pollution Artificial Turf Wet Conditions Hard Surfaces Others …..
Slide 75-

Protective Sports Equipment Chapter 7
Slide 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.
Slide 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
Slide 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)
Slide 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
Slide 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
Slide 81-

Trunk and Thorax Protection Shoulder pads Sports bras Flack-jacket vs suspended rib pads Girdle vs belt type hip and buttocks pads Cup
Slide 82-

Limb Protection Neoprene sleeves Socks Sport specific shoes Track Baseball/Softball Basketball Tennis
Slide 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
Slide 84-

Leg Protection Shin guards Thigh pads Knee pads Knee braces prophylactic Functional Patellar tendon straps
Slide 85-

Hand, Wrist, and Elbow Protection Gloves Wrist braces Elbow pads Tennis elbow straps
Slide 86-

Construction of Protective and Supportive Devices Soft Materials Lambs wool Gauze padding Cotton Adhesive felt/foam Moleskin Sorbothane
Slide 87-

Construction of Protective and Supportive Devices Non-yielding materials Thermomoldable materials (orthoplast) Casting materials Tools Adhesives Tapes Scissors or utility knife Velcro
Slide 88-

BANDAGING AND TAPING Chapter 8
Slide 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
Slide 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.
Slide 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
Slide 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
Slide 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
Slide 94-

Tape Characteristics Linen Adhesive Tape Tape grade Adhesive mass Winding tension Widths Light elastic tape Elastoplast
Slide 95-

Using Adhesive Tape in Sports Preparation for taping Shaving Heal and lace pads Adhesives Prewrap Proper taping techniques Proper tape tearing
Slide 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
Slide 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.
Slide 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