Unit 4 Part III Conditioning Techniques
New Vocab Word
 Flexibility
o Ability to move a joint or series of joints smoothly and easily through a full range
of motion
Why does an athlete need to be flexible?
 Lack of flexibility causes:
o Uncoordinated and awkward movements
o Can result in loss of neuromuscular control (_________________)
Factors That Limit Flexibility
 _________________ Structures:
o Restrict end point, bony prominences ie- elbow
 Excessive Fat
o Acts as a _______________
 Skin
o ____________ tissue over a joint is inelastic
 Muscle & Tendon Length
o ____________________________ for limited ROM
o Can increase elasticity and flexibility
 ______________________ Tissue
o Ligaments and joint capsule scarring
o Seen post injuries and surgery
 Neural Tissue Tightness
o Injury or imbalances that causes irritation, inflammation and pain
o Tightening of neural tissue prevents normal movement
Question
What are the factors that limit flexibility?
______________________________________________________________________________
______________________________________________________________________________
New Vocab Word
 Agonist
o Muscle contracting to cause movement
 Antagonist
o Muscle being stretched
Agonist vs. Antagonist Muscles
 Joints are capable of multiple movements
 Agonist and antagonist work together to produce smooth coordinated movements
Question
 With elbow extension…
o What is the agonist muscle? ___________________________________
o What is the antagonist muscle? ___________________________________
 With knee flexion…
o What is the agonist muscle? __________________________________
o What is the antagonist muscle? __________________________________
Range of Motion (___________)
 Must be able to move through unrestricted range
 Must have elasticity for additional stretch encountered during activity
New Vocab Word
 Active Range of Motion (AROM)
o The degree to which a joint can be moved by a muscle contraction
 Passive Range of Motion (PROM)
o Degree to which a joint may be passively moved to the end point
QUESTION:
What ROM (range of motion) will be greater, AROM (active range of motion) or PROM
(passive range of motion)? WHY?
______________________________________________________________________________
______________________________________________________________________________
Mechanisms for Improving Flexibility
 Some studies indicate the result of one’s ability to ___________________ the stretch
 Others indicate that the viscoelastic properties of the tissues (ability of the muscle/ tendon
to stretch)
Neurophysiological Basis of Stretching
 Stretch Reflex
o Muscle is placed on stretch
o Muscle spindles & Golgi tendon organs (GTO) fire relaying information to spinal
cord
o Spinal cord relays message to muscles spindles to ___________________ tension
o After ___________ seconds GTO relays signal for muscle tension to relax the
muscle
 Prevents injury - protective mechanism
 Reciprocal Inhibition
o A contraction of the agonist muscle will produce relaxation of the antagonist
o Protects antagonist muscle from injury
Question
Why should you hold a stretch for over 6 seconds?
______________________________________________________________________________
______________________________________________________________________________
New Vocab Word
 Ballistic Stretching
o Uses repetitive bouncing motions
 Dynamic Stretching
o Controlled stretches recommended prior to beginning an activity
 Static Stretching
o Passively stretching an antagonist muscle by placing it in a maximal stretch and
holding it there
 Proprioception Neuromuscular Facilitation (PNF)
o Stretching techniques that involve combinations of alternating contractions and
stretched
PNF Lab
Stretching Fascia (covers the muscle)
 Fascia can limit motion (pain, injury, inflammation)
 Can be performed manually or using foam roller
 Further information in HE 92
Alternative Stretching Techniques
 The Pilates Method
o Improves muscle control, flexibility, coordination, _________________________
o Enhances body awareness, body alignment and breathing, increases movement
efficiency
o Designed to stretch and strengthen muscles through a sequence of movements
o Utilizes specific breathing pattern for each exercise
 Yoga
o Philosophy that illness is related to poor mental attitude, posture and diet
o Reduce stress through mental and physical approaches
o Used to unite mind and body
o Involves various postures and breathing exercises
o Designed to increase ______________________________________________
Measuring Range of Motion
1. Goniometer most widely used device
a. Protractor (degrees) that utilizes alignment of two arms parallel to longitudinal
axis of two segments involved in motion
b. Relatively accurate tool for measurement
2. Inclinometers more precise and highly reliable
Measuring ROM Lab
SCENARIO- STRETCHING
Fitness Assessment
 _____________________________________________ format should be utilized
o Baseline information
o Improvement
 Assess all facets of training and conditioning- flexibility, strength, endurance, power,
cardiovascular endurance, speed, balance and agility
Periodization in Training and Conditioning
 Traditional seasons no longer exist for serious athletes
 Periodization
o Achieve peak performance
o ____________________ injuries and overtraining
o Program that spans various seasons
o Modify program relative to athlete’s needs
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Macrocycle
Complete training cycle
o One year for traditional, 4 years for Olympic
Three seasons
o Preseason, in-season, and off-season
_____________________________ (Mesocycles)
o Transition, preparatory and competition
o Changes in intensity, volume, and specificity to achieve peak levels
Transition Period
 Follows ____________ competition
 Unstructured, encourages to participate in recreational activities
 Escape mentally and physically
Preparatory Period
 Off-season to competition
 Hypertrophy/ Endurance phase (Low intensity with high volume)
 Allows for development of _________________________________
 Lasts several weeks to 2 months
 Strength Phase
 Moderate intensity and volume
 ______________ sports specific
 Power Phase (___________________)
 High intensity/ decreased volume
 Sports specific
Competition Phase
 _____________________________
 May last a week or several months for seasonal sports
 High intensity, low volume, skill training sessions (maintenance)
 May incorporate microcycles (1-7 days)
 Intense workout early in the microcycle and progress to moderate then light
training the day before competition
Cross Training
 Training for a sport with substitutions of alternative activities (_____________________)
 Useful in transition and preparatory periods
 Can add variety to training regimen
 Should be discontinued prior to preseason as it is not sport-specific
SCENARIO- CONDITIONING