Chapter 4Training and Conditioning

• Principles of conditioning– Warm-up and cool-down– Motivation– Overload (SAID)– Consistency– Progression– Intensity– Specificity– Individuality– Minimize stress– Safety

Flexibility and Stretching• Limited by???

• Agonist vs antagonist

• Types of stretching techniques– Ballistic– Static– PNF

• Slow-reversal-hold-relax• Contract-relax• Hold-relax

Neurophysiologic Basis of Stretching

• Stretch Reflex– Muscle spindles

Muscle Spindle• Extrafusal vs. Intrafusal fibers

• extrafusal = skeletal muscle fibers• intrafusal = muscle spindle fibers

• Detects length and rate of length

Muscle Spindles• Intrafusal fibers

– located within muscle belly– stretching a muscle also stretches the muscle

spindle– most sensitive to rapid stretching

Golgi Tendon Organ– located within tendons– Sensitive to excessive tension due to stretch– Most sensitive to excessive tension due to muscle

contraction– excessive tension will cause a reflexive inhibition

Type of muscle contraction• Eccentric

• Concentric

• Isometric

• Econcentric

Strength, Power, Endurance• Strength determined by:

– Muscle fiber number/size– Neuromuscular efficiency– Biomechanical factors

• Increased strength due to?

Types of Resistance Training• Isometric

• Isotonic

• Isokinetic

• Circuit training

• Plyometric