Preventing programs in Football Club Barcelona - Xavi, antonio & francescMuscleTech Network
Xavier Yanguas
Sports Medicine Specialist at the Medical Services Futbol Club Barcelona.
-
Preventing programs in Football Club Barcelona
(6th MuscleTech Network Workshop)
14 and 14th October, 2014
VO2max (maximal oxygen consumption) refers to the amount of oxygen that can be consumed within 1 minute – this value has been called the absolute VO2max and this parameter is one of the highest in rowers among other sport disciplines.
Preventing programs in Football Club Barcelona - Xavi, antonio & francescMuscleTech Network
Xavier Yanguas
Sports Medicine Specialist at the Medical Services Futbol Club Barcelona.
-
Preventing programs in Football Club Barcelona
(6th MuscleTech Network Workshop)
14 and 14th October, 2014
VO2max (maximal oxygen consumption) refers to the amount of oxygen that can be consumed within 1 minute – this value has been called the absolute VO2max and this parameter is one of the highest in rowers among other sport disciplines.
Bompa's Periodization for Sports TrainingJoel Smith
This was a presentation on classical periodization methods for sport training based on Tudor Bompa's methods.
Lecture includes phases of training and various plyometric workouts.
“To enjoy the glow of good health, you must exercise”
Fitness is a big part of who I am !!!
“Your Health is Our Mission”. Fitness is a big part of who I am !! To keep the body in good health is a duty…..otherwise we shall not be able to keep our mind strong and clear.
Basketball: Periodization of Biomotor Capabilities Adriano Vretaros
ABSTRACT
In the prescription of training programs aimed at basketball players,periodization is a tool of crucial importance. Knowing how to properly periodize the biomotor capabilities inherent in a sport is a skill that the strength and conditioning coach needs to develop. There are different models of periodization available in the scientific literature. Identifying the most appropriate periodization model and implementing it in the phases of the season is a complex task. In conjunction with periodization, we have systematic control of training loads that, if well distributed
and monitored, can guide the team's athletic performance. In this framework of processes, based on relevant scientific concepts and research, this presentation discusses how physical fitness and sports form can be adequately improved in
basketball players.
Keywords: basketball, periodization, biomotor capabilities, physical fitness, sport form
Fitness assessment is the most important thing that S&C coaches and trainers should do before starting any type of fitness training, this slide will help you to know the importance and uses also the types of fitness testing.
Bompa's Periodization for Sports TrainingJoel Smith
This was a presentation on classical periodization methods for sport training based on Tudor Bompa's methods.
Lecture includes phases of training and various plyometric workouts.
“To enjoy the glow of good health, you must exercise”
Fitness is a big part of who I am !!!
“Your Health is Our Mission”. Fitness is a big part of who I am !! To keep the body in good health is a duty…..otherwise we shall not be able to keep our mind strong and clear.
Basketball: Periodization of Biomotor Capabilities Adriano Vretaros
ABSTRACT
In the prescription of training programs aimed at basketball players,periodization is a tool of crucial importance. Knowing how to properly periodize the biomotor capabilities inherent in a sport is a skill that the strength and conditioning coach needs to develop. There are different models of periodization available in the scientific literature. Identifying the most appropriate periodization model and implementing it in the phases of the season is a complex task. In conjunction with periodization, we have systematic control of training loads that, if well distributed
and monitored, can guide the team's athletic performance. In this framework of processes, based on relevant scientific concepts and research, this presentation discusses how physical fitness and sports form can be adequately improved in
basketball players.
Keywords: basketball, periodization, biomotor capabilities, physical fitness, sport form
Fitness assessment is the most important thing that S&C coaches and trainers should do before starting any type of fitness training, this slide will help you to know the importance and uses also the types of fitness testing.
Basic principles of compounding and dispensing (Prescription) MANIKImran Nur Manik
Weight, measure and units calculation for compounding and dispensing. Fundamental operation in compounding. Good pharmaceutical practices in compounding and dispensing. Containers and closures for dispensed products. Responding to prescription, labeling of dispensed medications.
This PPT share the principles used in exercise prescription and the parameters which should be kept in mind while prescribing and progressing the exercise regimen
OBJECTIVES
Identify the anatomical structures, indications, and contraindications of therapeutic exercise.
Describe the equipment, personnel, preparation, and technique in regard to therapeutic exercise.
Review the appropriate evaluation of the potential complications and clinical significance of therapeutic exercise.
Summarize inter-professional team strategies for improving care coordination and communication to advance therapeutic exercise and improve outcomes.
Sports and exercise psychology
▪ The key focus is on the development of mental skills -the ability for individuals to understand and use their minds to improve their performances and enjoyment.
TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
• Of course, you can increase or
DESCRIBE ABOUT EXERCISE PRINCIPLE AND TRAINNING.
IT HAS DESCRIBES ABOUT THE FIVE PRINCIPLE OF TRAINING AND ITS EFFECT ON BODY.
IT ALSO SHOW THE IMPACT ON BODY WHEN THEY STOPPED DOING EXERCISE AFTER THEY BUILD THEIR BODY. HSAVE
2. General Principles of Exercise Prescription
• Designed to meet individual health and physical fitness
goals
• Based on application of scientific evidence
• Intended as guidelines for apparently healthy adults
3. General Principles of Exercise Prescription
(cont.)
• Components to be addressed include:
– cardiovascular (aerobic) fitness,
– muscular strength and endurance,
– flexibility,
– body composition,
– neuromuscular fitness (balance, agility), and
– bone health.
4. General Principles of Exercise Prescription
(cont.)
• When determining exercise programming, consider:
– individual’s goals,
– physical ability,
– health status, and
– available equipment.
6. Conditioning Phase
• FITT principle
– F = Frequency
– I = Intensity
– T = Time (duration)
– T = Type (mode)
7. Frequency: How Much Is Enough?
• Function of frequency, intensity, and duration
• Dose-response relationship
• Minimum/maximum necessary related to health/fitness
goals
• Any/some exercise preferable to physical inactivity
9. Frequency: Summary
• Moderate-intensity aerobic exercise done at least 5
d·wk, vigorous-intensity aerobic exercise done at least 3
d·wk, or a weekly combination of 3 to 5 d·wk of
moderate- and vigorous-intensity exercise is
recommended for the majority of adults to achieve and
maintain health/fitness benefits.
10. Intensity
• An increasing intensity yields a positive continuum of
health/fitness benefits.
• Moderate intensity (an intensity that noticeably increases
HR and breathing) is recommended as minimum to
achieve health/fitness benefits.
• A combination of moderate and vigorous intensity (an
intensity results in substantial increases in HR and
breathing) is ideal to achieve health/fitness benefits in
most adults.
12. Prediction of Maximal Heart Rate (HRmax)
• In absence of GXT, prediction of HRmax may be necessary
to prescribe intensity of exercise.
• Historically, use of “220 – age” has been used for males
and females
– Underestimates HRmax for both genders <40 years
– Overestimates HRmax for both genders >40 years
• More accurate predictor:
– HRmax = 206.9 – (0.67 x age)
14. Intensity: Summary
• A combination of moderate- and vigorous-intensity
exercise is recommended for most adults. Exercise
.
intensity may be estimated using HRR, VO2R, % age-
.
predicted HRmax, % estimated VO2max , and perceived
exertion.
15. Time (Duration)
• Prescribed as a measure of either:
– The amount of time physical activity is performed
or
– The total caloric expenditure.
• May be continuous or intermittent
16. Time (Duration) (cont.)
• Dose-related response between total calories expended
per week and health/fitness benefits
– Recommended minimum is 1,000 kcal·wk
• 150 min·wk-1 (~30 min·d)
– Pedometer steps useful assessment of quantity
• 3,000 to 4,000 steps per day
– Maximum safe quantity of exercise not known
17. Time (Duration): Summary
• The following is recommended for most adults:
– At least 30 minutes on >5 d·wk at moderate intensity
to total at least 150 m·wk
– At least 20 minutes on >3 d·wk-1 at vigorous intensity
to total at least 75 m·wk
– At least 20 to 30 minutes on 3 to 5 d·wk of moderate
and vigorous intensity
• To promote/maintain weight loss:
– 50 to 60 min·d daily exercise to total 300 minutes
moderate, 150 minutes vigorous or an equivalent
combination
18. Time (Duration): Summary (cont.)
• Intermittent exercise is an effective alternate to
continuous exercise.
• Total caloric expenditure or step counts may be used as
alternate measures of duration.
• Minimum caloric expenditure of 1,000 kcal·wk of physical
activity and at least 3,000 to 4,000 steps per day are
recommended.
19. Mode (Type)
• Exercise should be:
– rhythmic,
– aerobic type, and
– large muscle groups.
• Physiologic adaptations are specific to the type of
exercise performed.
22. Mode (Type): Summary
• Rhythmic, aerobic exercise of at least moderate intensity,
involving large muscle groups, and requiring little skill to
perform is recommended for all adults to improve
health/fitness.
• Other exercise and sports requiring skill to perform or at
higher levels of fitness are recommended only for
individuals possessing adequate skill and fitness to
perform that activity.
25. Rate of Progression
• Dependent on individual’s health status, exercise
tolerance, and exercise program goals
• Any component of FITT may be increased
– Initially, gradual increase in duration (5–10 minutes)
every 1 to 2 weeks over first 4 to 6 weeks is
reasonable.
– After 1 month or more, frequency and intensity may
be gradually adjusted until recommended quality and
quantity of exercise are met.
• Following adjustments, monitor individual for adverse
effects (adjust downward if not well tolerated).
26. Muscular Fitness
• Essential component of exercise training program
• May be weight lifting or other devices
• Should improve strength, endurance, and power
• Goals of health-related resistance program
– Maintain fitness to perform activities of daily living
– Manage, attenuate, or prevent chronic diseases
• Very important with increasing age
30. Flexibility Exercise (Stretching)
• Recommended for inclusion in exercise training for all
adults
• Improves range of motion and/or counters loss of range
of motion with aging
• Scientific evidence regarding stretching and performance,
injury prevention, and reduction of muscle soreness not
conclusive
31. Stretching: Summary
• A stretching exercise program of at least 10 minutes
involving the major muscle tendon groups of the body
with four or more repetitions per muscle group should be
performed a minimum of 2 to 3 d·wk for most adults.
• Stretches should be performed to the limits of discomfort
(mild tightness), but no further.
34. Neuromuscular Exercise
• Recommended particularly for older persons who are at
increased risk of falling
• Includes:
– Balance
– Proprioceptive training
• Recommended 2 to 3 d·wk
• Options include Tai Chi, Pilates, and yoga.
35. Strategies to Enhance Exercise Adherence
• Assessment of self-motivation may be useful.
• Assessment of readiness for exercise (state of change)
may be useful.
• Exercise programming and counseling should be client
centered.