Athletic Training & Conditioning – 3F03 Lecture 3 PDF

Athletic Training & Conditioning – 3F03 Lecture 3 Dylan Whitbread, MPK, CSCS [email protected] Sep 10 , 2024 mcmaster.ca | Warm-Up Acronym Doesn't have to be in order...

Athletic Training & Conditioning – 3F03 Lecture 3 Dylan Whitbread, MPK, CSCS [email protected] Sep 10 , 2024 mcmaster.ca | Warm-Up Acronym Doesn't have to be in order R - Raise A - Activate M - Mobilize P - Potentiate mcmaster.ca | Purpose - Prepare athlete PHYSICALLY & MENTALLY for the task/event. - Physiological responses that potentially increase performance: - Temperature related effects - Non-temperature-related effects - Increased blood flow to muscles - Elevation of baseline oxygen consumption - Postactivation potentiation mcmaster.ca | Links to Benefits - Muscle Contraction and Relaxation - Enhanced Neural function - Rate of force development - Increased speed and force muscle contractions - Decreased Reaction time - Oxygen has less affinity for Hemoglobin so increased Carbon Dioxide exchange - Increased muscle pliability - Vasodilation decreases viscosity of tissue, improve Joint ROM - Rehearse motor patterns, work on coordination and proprioception - Psychological increases mcmaster.ca | Considerations - Number of athletes and Space - Time and Duration - Purpose - What are we warming up for? - Weather and Surface - Injuries/Fitness levels? - HAVE FUN!!!! mcmaster.ca | Components - Pre Pre Warm-up: - Inhibit/quiet down overactive muscles - 5-8 sites, 30s per side - Foam roll/trigger point - Common areas related to posture - think front of the body mcmaster.ca | Components - Raise Raise - Multi-directional Movement - Increase HR, blood flow, muscle temp and respiration - 3 - 5 mins - Games of low organization - Individual: Hurdles/ladder/skipping or track based mechanics - Keep it Fresh! mcmaster.ca | Components- Activate Activate Hip, shoulder, torso - Similar to movements in sport/events - 5 mins (5-6 movements) - Increasing intensity - Dynamic vs Ground based mobility - Maintain posture and ensure technique Activate: Engage muscles in preparation for session mcmaster.ca | Components- Mobilize Increase ROM Mobilize Dynamic stretching - Similar to movements in sport/events - 5 mins (5-6 movements) - Increasing intensity - Dynamic vs Ground based mobility - Maintain posture and ensure technique Mobilize: Move joint through a full range of motion while keeping patterns close to movement used during game mcmaster.ca | Components- Potentiate Potentiate - High intensity - Short duration (2 x 5-15s) - 2-3 drills - E.g. - Cone Drills - Jumping/bounding/sprinting - Agility Patterns - Reactionary Patterns Line & ladder drills mcmaster.ca | Recovery Why do we Recover? “to begin Normalizations of metabolic the recovery process both from a mental and physiological functions perspective” Normalization of homeostatic equilibrium Replenishment of energy resources (nutrition) Reconstructive functions Types of Recovery Active recovery: Includes an appropriate cool-down and flexibility program combined with adequate nutrition. Passive recovery: Sleep Includes hydrotherapy and massage, both which provide a degree of psychological recovery. Long Term Considersations Proper nutrition Daily life Balance Sleep Hydration Social (alcohol & recreational drugs) Sleep - Most important Recovery Tool Habits for a better Sleep! - 8-10 hours a night - 30 to 60 min nap b/w 1 - 4 pm - Allows for physical repair and growth - Go to bed within 30 min window - Improves performance - Wake up within 30 min window Decreased reaction time: 10x slower Decreased Performance: 10 & 40y sprint times slower Decreased emotional stability, increased anxiety, confusion and fatigue Putting it all Together ✔ Injury ✔ Nutrition Deposits ✔ ✔ Illness Pain ✔ Rest Overdraft ✔ Yoga ✔ Fitness Level ✔ Previous Training ✔ Games ✔ Practice ✔ S&C Sessions ✔ Speed Sessions ✔ Stressful Relationships ✔ Alcohol ✔ Class Withdraws ✔ Exams ✔ Parties ✔ Late Nights