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Optimizing Fitness Components: Total Conditioning Program Integration

Learn about prioritizing and integrating various fitness components for maximum performance. Explore nutrition, resistance training, plyometrics, speed, agility, flexibility, cardiovascular training, and endurance support for a comprehensive approach. Understand the impact on strength, power, aerobic, and anaerobic performance through specific training methodologies. Discover the importance of periodization and individualized design in achieving fitness goals.

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Optimizing Fitness Components: Total Conditioning Program Integration

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Presentation Transcript

  1. Chapter 4-Fleck Integrating Other Fitness Components

  2. Introduction • Prioritization and compatibility • Total conditioning program • Nutrition • RT • Plyos • SAQ • CV • Flexibility

  3. Aerobic Training • Support endurance performance • Continuous or interval • Intensity? • LSD vs. high intensity interval • Aerobic vs. anaerobic performance • Individualized design • Test modality specificity • HR training zone (60%-90%) • METS (3.5 at rest=1)

  4. Aerobic cont… • Functional capacity (test end point) • Age predicted max HR zone • Sub-max training increases CV • Aerobic inhibits strength and power • Time range specificity • 20-60m • Several hours

  5. Concurrent Training • SAID principle • May compromise strength and power • Strength does not impair aerobic • Muscle fiber adaptation to concurrent • Move from IIX to IIA • Aerobic decreases IIX • Periodization may help? • RT may decrease mitochondria • RT does not appear to impair aerobic

  6. Anaerobic Training • Increased power and strength for aerobic • Energy system specificity • Multiple energy systems • Sprint training is interval • Distance is specific • Linear vs. directional • Intervals (distance and time) • Quality vs. quantity

  7. Speed Training • High intensity – short duration • Long rest • No change in CV • Lactate training • Shorter rest periods • Inclines vs. declines • Resisted vs. towing

  8. Flexibility Training • Not during warm-up • Injury reduction? • Proper ROM • Optimal ROM • Chronic stretching for ROM • Technique specificity • Static • DROM • Slow • PNF

  9. Static • Reach the end and hold • Greater tolerance • Greater ROM • Less EMG • 30s duration

  10. Ballistic, DROM and Slow • Bouncing • Dynamic and warm-up related • Prior to power movements • Slow-warm-up related • Decrease stiffness • Dynamic in nature

  11. PNF • Contract-relax • GTO stimulation • Stretch and hold • Concentric action • Push further • EMG decrease • Generally preferred method

  12. Stretching and Performance • May impair acute strength and power • Acute impairment • Multiple joints to less degree • SSC less impairment

  13. RT and Flexibility • Muscle bound • Generally has no effect • Strength training specificity • Movements • ROM during movement • Appear to be complimentary • Limited ROM may be beneficial • Increased stiffness

  14. Summary • Multiple factors for performance • Greater impact at elite level • Develop total conditioning program • Aerobic and anaerobic may be incompatible • What is the goal? • Periodize for focus

  15. Next Class • Chapter 5 Fleck

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