-
Off Season Goals
- 1) Prevent Excessive Fat Weight Gain
- 2) Maintain Strength and Endurance (Aerobic Base)
- 3) Maintain Strength of ligaments, tendons and bones
- 4) Resonable skill level (provide variety to prevent burn-outs, low intensity/higher volume, and restance training suggestions for power athletes)
- 5) Flexability
-
Pre-Season Goals
(8-12 Weeks prior to competition)
Maximize "E" System Used (High Intensity-Sport Specific-Low Volume)
-
In-Season Goals
Maintain fitness achieved during pre-season. (Technique-taper so recovery can be given in a single week-High intensity training days should be considered game days)
-
Mistakes in Training
- 1) Indertraining
- 2) Exercises that aren't sport specific, therefore, don't create the right motor units
- 3) Failure to taper
- 4) Overtraining (meausre HR)
- 5) Failure to schedule
-
Microcycle
Smaller amount of time
-
Macrocycle
Larger amount of time
-
Static Stretching
Stretch and hold
-
Dynamic Stretching
Stretching with a bounce
-
Training for Improved Flexability
- * Static vs. Dynamic Stretching
- * 30 mins. 2 x a week increases flexability within 5 weeks
- * Hold each stretch for 30 + seconds (3-5 stretches for each muscle group)
- * Add PNF stretching (stimulate GTO's
-
Year round conditioning of athletes consists of:
- 1) Pre-Season
- 2) In-Season
- 3) Off-Season
-
How is rate of work determined?
- 1) H.S. and collegiate athletes=
- 80-90% of HRR
- 85-95% of HRM
- Greater than or equal to 180 BPM
- 2) T-12-7
- Repitions
- Dependent on distance covered (about 1.5-2 miles)
- ie: 220 yd = 12-16 reps
- 440 yd= 6-8 reps
-
Inbetween reps the HR should get down to:
140 BPM
-
In between sets the HR should get down to:
120 BPM
-
Continuous Running (HRR/MHR)
- HRR= 70-85% HRR
- MHR= 80-95% MHR
-
Continuous Fast Running
- HRR=80-90% HRR
- MHR=85-95% MHR
-
Normally _________ % of our VO2 is used to breath
- 5%
- 2.5% in Trained Athletes
- 25% in those with COPD
-
Most efficient way of breathing=
Taking large breaths less often
-
-
-
-
What if VA=0 ml/min
We can't breath like this long because VO2/CO2 exhange is not occuring
-
Boyles Gas Law
As ventilation increases, pressure decreases
-
 Which one is the best way to go about resistance training?
C is the best because it gives your body recovery time. If you start for a workout, after a period of time you give yourself a rest period and start at step 2 vs. going back to the beginning, but then you go one step further than the previous time.
-
Overtraining results in:
D.O.M.S.
-
The lungs provide an exceptionally large surface for:
Gas Exchange
-
Which is better, A or B?
B. Lower lactic acid when splitting it up in multiple bouts, which is better.
|
|
