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Objectives
By studying this chapter, you should be able to do the following:
Design a sport-specific training program based on an analysis of the energy systems utilized by the activity.
Define the terms overload, specificity, and reversibility.
Compare and contrast the use of interval training and continuous training to improve the maximal aerobic power in athletes.
Discuss the differences between training for anaerobic power and training for the improvement of strength.
List the advantages and disadvantages of different equipment types in weight training.
Define delayed-onset muscle soreness (DOMS). Outline the factors that contribute to its development.
Discuss the use of static and ballistic stretching to improve flexibility.
Discuss the differences between conditioning goals during (1) the off-season, (2) the preseason, and (3) in-season.
List and discuss several common training errors.
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Outline
Training Principles
Overload, Specificity, and Reversibility
Influence of Gender and Initial Fitness Level
Influence of Genetics
Components of a Training Session: Warm-Up, Workout, and Cool Down
Training to Improve Aerobic Power
Interval Training
Long, Slow-Distance Exercise
High-Intensity, Continuous Exercise
Altitude Training Improves Exercise Performance at Sea Level
Injuries and Endurance Training
Training to Improve Anaerobic Power
Training to Improve Muscular Strength
Progressive Resistance Exercise
General Strength-Training Principles
Free Weights Versus Machines
Gender Differences in Response to Strength Training
Concurrent Strength and Endurance Training Programs
Nutritional Influence on Training-Induced Skeletal Muscle Adaptations
Carbohydrate Availability in Skeletal Muscle Influences Endurance Training Adaptation
Protein Availability in Skeletal Muscle Influences Muscle Protein Synthesis Following Exercise
Supplementation with Mega Doses of Antioxidants
Muscle Soreness
Training to Improve Flexibility
Year-Round Conditioning for Athletes
Off-Season Conditioning
Preseason Conditioning
In-Season Conditioning
Common Training Mistakes
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Key Terms
critical power
delayed-onset muscle soreness (DOMS)
dynamic stretching
exercise economy
hypertrophy
overtraining
progressive resistance exercise (PRE)
proprioceptive neuromuscular facilitation (PNF)
repetition
repetitions maximum
rest interval
set
static stretching
tapering
variable-resistance exercise
work interval
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Traditionally, coaches and trainers have planned conditioning programs by following regimens used by teams that have successful win-loss records. This type of reasoning is not sound because win-loss records alone do not scientifically validate the conditioning programs used by the successful teams. In fact, the successful team might be victorious by virtue of its superior athletes and not its outstanding conditioning program. Clearly, the planning of an effective athletic conditioning program is best achieved by the application of proven physiological training principles. Optimizing training programs for athletes is important because failure to properly condition an athletic team results in a poor performance and often defeat. This chapter presents an overview of how to apply scientific principles to the development of an athletic conditioning program.
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The overall objective of a sport conditioning program is to improve performance. Depending upon the specific sport, this can be achieved by increasing the muscle’s ability to generate force and power, improving ...