Performance Enhancement

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Performance Enhancement

• Terms General Conditioning Principles

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Cardiovascular Endurance

• The bodys ability, over a sustained period of
  time during physical activity, to deliver oxygen
  and nutrients to tissues and to remove wastes.

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Muscular Endurance

• Ability of a muscle or muscle group to sustain
  repeated contractions.

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Power

• Ability to exert maximum muscular contraction
  instantly in an explosive burst of movement
  composed of strength and speed.

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Speed

• Quickness of movement of a limb or whole body

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Strength

• Extent to which muscles can exert force by
  contracting against resistance

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Adaptation

• Bodys ability to react to the training loads
  imposed by increasing its ability to cope with
  demands
• Purpose of training systematically stress the
  body so it improves its capacity
• If stress is not sufficient to overload the body,
  then no adaptation will occurs.

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Overload

• A greater than normal stress or load on the body
  is required for training adaptations to take
  place.

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Specificity

• Sports training should be relevant and
  appropriate to the sport the athlete is training
  for.
• Examples
• A football player needs to train speed, strength,
  and power.
• A cyclist should train muscle endurance and
  cardiovascular endurance

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Reversibility

• Gradual loss of training effect when intensity
  and duration is reduced.
• Usually occurs in
• about 2 weeks time.
• The more naturally
• the muscle is built, the
• longer the reversibility
• process will take

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Athletic Staleness

• Inability to withstand chronic stress
• Overtraining
• Too long of season without break
• Decreased appetite
• Decreased body weight
• Sleep loss
• Body aches and pains
• Decreased sports efficiency
• Loss of competitive desire
• Illness and injury

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Periodization

• Varying a training program at regular time
  intervals to achieve optimal gains in
  performance.
• Used to bring an athlete to peak performance
• 3 phases
• Pre-season
• In-season
• Post-season

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Pre-season (preparatory) Phase

• High volume / low intensity
• Focus on technique
• Power strength workouts introduced during 2nd
  half of this phase.

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Pre-Season
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In-season (competitive) Phase

• Low volume / high intensity
• Focus on technique
• Bring athlete to peak performance
• Athletic staleness

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Post-season (transition) Phase

• Active rest low volume / low intensity
• Physiological and psychological break
• Recreational activity

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Works Cited

1. Allsen, P.E. (2009). Strength Training
   Beginners, Bodybuilders, Athletes. Kendall/Hunt
   Publishing. Dubuque, Iowa. 5th edition.