MCMASTER UNIVERSITY DEPARTMENT OF KINESIOLOGY KINESIOLOGY 3F03 -ATHLETIC TRAINING AND CONDITIONING Term 1 Fall 2014 Instructor: Prof. Steve Lidstone Office: DBAC WB 110J Telephone: x 20365 E-mail: [email protected] Office Hours: Please contact me by email to schedule an appointment COURSE DESCRIPTION The emphasis of this course will be on the theoretical and practical fundamental principles underlying training as they apply to athletic assessment and training. The course features a blend of both theory and practice. The course will require; active participation, development, implementation and critical evaluation of selected performance-specific assessment protocols, conditioning and individualized training programs. REQUIRED TEXTBOOK REQUIRED TEXT Baechle T, Earle R. NSCA Essentials of Strength and Conditioning, 3rd Edition. Human Kinetics, 2010. ADDITIONAL REQUIRED READINGS KIN 3F03 Course Website: http://avenue.mcmaster.ca/ ATC You are responsible for checking this website daily for announcements and class material. Independent reading via Peer Reviewed Research Articles may be assigned throughout the term. This will be noted in class lectures and posted on the course website Fall 2014 Course Expectations: All information will be posted on AVENUE: you are responsible for checking it daily for class cancellations, changes to schedule, posting of weekly TA office hours, and changes to preparatory material. Other information may also be posted. Phones must be turned off during class. You are welcome to leave the class at any time if you have an urgent situation to take care of. Attendance and preparation is required for all sessions. Textbook readings and the Internet are not considered an alternate for classes. Our class will be very interactive. Please wear comfortable shoes and clothing that is easy to move around in for all classes (lightweight T-shirts, shorts and pants) in order to attempt various exercise progressions. LABORATORY SAFETY Laboratory safety procedures will be reviewed during the first lab of the year. Many of the labs involve active participation and teaching/ testing of classmates through various forms of exercise. You are expected to adhere to the laboratory guidelines at all times. Failure to do so will result in removal from the laboratory setting. All risk associated with participation will be outlined in your required readings or by the course conductor and it is your responsibility to review these and ask questions should you have any prior to attending the lab. LECTURES AND LABS 2 lectures per week: Location: 1 Lab per week: Lab01 Monday Lab02 Thursday Location: ATC Monday and Wednesday 8:30-9:20am (50 mins each). E201 9:30 11:20 1 11:30 13:20 1 High Performance Area (HPA) of the David Braley Athletic Centre (DBAC) – Third Floor Track Level. Fall 2014 Lecture and Lab Outline Date No Lab Fitness Testing / Admin Section 2 Prep / Recovery Mon Sept 8 Wed Sept 10 Mon Sept 15 Mon Sept 15 Wed Sept 17 Thurs Sept 18 Focus No lecture/lab Sept 4-5 Lecture 1 - Assessment Lecture 2 - Assessment Lecture 3 - Assessment Lab 1 – Assessment Lecture 4 – Assessment Lab 2 - Assessment Testing – Why / Order Testing – SetUp / Admin Testing Results/ Interpret Field Tests - Practical Current Assessment-Fms Field Tests Practical Mon Sept 22 Mon Sept 22 Wed Sept 24 Thurs Sept 25 Lecture 5 - Preparation Lab 1- Prep / Recovery Lecture 6 - Recovery Lab 2 – Prep / Recovery Guest Lecture Warmup Wup /Cooldown/Mobility Recovery Methods Wup /Cooldown/Mobility Mon Sept 29 Mon Sept 29 Wed Oct 1 Thurs Oct 2 Lecture 7 - Periodization Lab 1 - Periodization Lecture 8 - Periodization Lab 2 - Periodization Periodization Overview Microcycle Periodization Periodizaton Examples Microcycle Periodization Mon Oct 6 Mon Oct 6 Wed Oct 8 Thurs Oct 9 Lecture 9- Program Design Lab 1 – Exercise Design Lecture 10 / Prescription Lab 2 – Exercise Design Program Components Progression/Regression Program Prescription Progression/Regression Wed Oct 15 Thurs Oct 16 Lecture 11 - Periodization Open Lab Periodization Assignment 20% Q & A – practical rehearsal Lecture 12 - Weightlifting Lab 1- Olympic Weightlifting Lecture 13 - Weightlifting Lab 2- Olympic Weightlifting History / Exercises Olympic Weightlifting Techn. Accessory Exercises Olympic Weightlifting Techn. Mon Oct 27 Mon Oct 27 Wed Oct 29 Thurs Oct 30 Lecture 14 - Plyometrics Lab 1 – Exercise Selection Lecture 15 - Plyometrics Fall Break – lab assign moved History / Defn / Modes Practical Assignment 10% Methods / Exercises Moved To Thurs Nov 6 2014 Mon Nov 3 Mon Nov 3 Wed Nov 5 Thurs Nov 6 Mid Term Review No Lab Mid Term – 50 mins Lab 2 – Exercise Selection Section 1-5 No Lab 30% of Final Grade Practical Assignment 10% Mon Nov 10 Mon Nov 10 Wed Nov 12 Thurs Nov 13 Lecture 16 - SAQ Lab 1 – SAQ/Plyos Lecture 17 - SAQ Lab 2 – SAQ / Plyos Section 3 Section 4 Mon Oct 13 Mon Oct 13 Periodization Program Design Thanksgiving Thanksgiving Section 5 Olympic Weightlifting Section 6 Plyometric Training Mon Oct 20 Mon Oct 20 Wed Oct 22 Thurs Oct 23 Mid Term Section 7 ATC Lecture/Lab Thurs Sept 4 Section 1 Mid Term Week SAQ No Class No Lab Speed/Agility/Quickness Theory/Defn SAQ / Plyos Exercises Selection SAQ / Plyos Fall 2014 Section 8 Torso Training Section 9 Energy System Mon Nov 17 Mon Nov 17 Wed Nov 19 Thurs Nov 20 Mon Nov 24 Mon Nov 24 Wed Nov 26 Thurs Nov 27 Lecture 18 - Torso Lab 1 – Torso Lecture 19 - Torso Lab 2 – Torso Anatomy / Function Torso Training / ESD Research Review Torso Training / ESD Lecture 20 - ESD Lab 1 – Training Stimulus Lecture 21 Lab 2 – Training Stimulus Review of Physiology Practical Assignment 10% Programming and Selection Practical Assignment 10% Section 10 Putting It All Together Classes End – Dec 3 Final Exams Dec 5-20 Practical Lecture 22 Practical Lecture 23 Periodization/Programming Periodization/Programming Final Exam – Date TBA 30% of final Grade Mon Dec 1 Wed Dec 3 Important Dates Classes Begin Mon Sept 8 2014 Last Day to Register / Drop Class Fri Sept 12 2014 Thanksgiving Mon Oct 13 2014 – no class Fall Break Thurs Oct 30 – Sun Nov 2 2014 Last day for cancelling courses without failure/default Fri Nov 7 2014 Test Exam Ban Thurs Nov 27 – Thurs Dec 4 2014 Classes End Wed Dec 3 2014 Final Exams Fri Dec 5– Sat Dec 20 2014 Deferred exams Tues Feb 17 – Fri Feb 20 2015 SEMESTER REAKDOWN Weeks 1 & 2 – 4 lectures + Lab #1 Lecture Topic: Performance Testing and Evaluation Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter 11 pgs 238-246 & Chapter 12 pgs 250-265 (Reasons for Testing, Testing Terminology, Evaluation of Test Quality, Test Selection, Test Administration) Research Resource (Not Required )– Used in Lecture Material: Frost DM, Beach TA, Callaghan JP, McGill SM (2011). J Strength Cond Res. Using the Functional Movement Screen™ to evaluate the effectiveness of training. Lab 1: Field Tests for: Speed, Vertical Power, Agility, Strength and ROM. ATC Fall 2014 Week 3- 2 lectures + Lab #2 Lecture Topic: Preparation (Warm Up), Recovery (Cooldown) and Flexibility Training Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter 13 pgs 296-306, 319-324 (Warm Up, Flexibility, Types of Stretching, Static Stretching Techniques, Dynamic Stretching Techniques) Research Resource (Not Required)-Used in Lecture Material: David G. Behm and Anis Chaouachi (2011) Eur J Appl Physiol.111:2633–265. A review of the acute effects of static and dynamic stretching on performance. Lab 2: Preparation and Recovery Strategies Weeks 4 & 5- 4 lectures + Assignment # 1 Lecture Topic: Periodization Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter 19pgs 508-522 (Responses to Training Stress, Periodization Cycles, Periodization Periods, Applying Sports Seasons to Periodization Periods, Undulating versus Linear Periodization, Macrocycles) Graphical Depictions by Bompa, Zatsiorsky, Poliquin, Fleck/Kraemer, Siff,, Issurin provided in Lecture Material. Research Resources (Not Required):-Used in Lecture Material: Moore DR, Young M, Phillips SM. (2011). Eur J Appl Physiol. Similar increases in muscle size and strength in young men after training with maximal shortening or lengthening contractions when matched for total work. Assignment 1 (20%) – October 15th 2014 Students will be responsible for designing an annual periodized training program for a varsity team. A Sample and Outline will be provided. The assignment will be due on Wed Nov 26 2014 prior to lecture commencing at 8:30am. Week 6- 2 lectures + Lab #3 + Assignment #2 Lecture Topic: Program Design and Exercise Prescription Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter 15 pgs 382-408 (Needs Analysis, Exercise Selection, Training Frequency, Exercise Order, Training Load and Repetitions, Volume, Rest Periods) Research Resources (Not Required) Used in Lecture Material: Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. (2012) J Physiol Jan 15;590(Pt 2):351-62. Epub 2011 Nov 21. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. Lab 3: Exercise Progressions and Digressions ATC Fall 2014 Week 7– 2 lectures + Lab #4 Lecture Topic: Olympic Weightlifting Techniques Lecture Resource: Lecture Notes From “Olympic Weightlifting for Sports Performance Symposium To Be Posted on Avenue. Lab 4: Analyzing and Performing the Clean & Jerk and Snatch as well as other velocity based lifts Additional material for lab (Not Required) – Used in Lecture Material: Explosive Lifting for Sports – Harvey Newton Oral Practical Assignment 1 (10%) – October 27th & Nov 6th 2014 Students will draw an exercise in their lab section and on the spot be responsible for; instructing the exercise, providing an option as a progression for the exercise, and providing a digression for the exercise. Week 8 - 2 lectures + Lab #5 (Completed in Week 9) Lecture Topic: Plyometric Training Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter 16 pgs 414-446 (Plyometric Mechanics and Physiology, Plyometric Program Design, Age Considerations, Plyometrics and other forms of Exercise, Safety Considerations, Plyometric Drills) Week 9 - 2 lectures + Lab #6 Lecture Topic: Speed, Agility, Quickness Training Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter 17 Pgs 458-479 Movement Mechanics, Running Speed, Agility, Methods of Developing Speed and Agility, Program Design) Lab 6: Introduction to Plyometric Training (Video and Practical) Agility Training, Acceleration and Deceleration Week 10 - 2 lectures + Lab # 7 Lecture Topic: Torso Training and Conditioning Lecture Resource: Ultimate Back Fitness and Performance –Stuart McGill, Solid to the Core, Janique Taylor – To Be Provided on Avenue Research Resources (Not Required) Used in Lecture Material: McGill SM, Karpowicz A, Fenwick CM. (2009). J Strength Cond Res. 2009 May;23(3):898-905.Ballistic abdominal exercises: muscle activation patterns during three activities along the stability/mobility continuum. Lab 7: Introduction to Torso Training (Stability, Strength, Endurance, Power) ATC Fall 2014 Week 11 - 2 lectures + Lab # 8 Lecture Topic: Energy System Training Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter 18 pgs 490-503 (Factors Related to Edurance Performance, Designing an Aerobic Endurance Program, Types of Aerobic Endurance Training Programs) Research Resources (Not Required) Used in Lecture Material: Gibala MJ, Little JP, Macdonald MJ, Hawley JA. (2012). J Physiol. Physiological adaptations to low-volume, high-intensity interval training in health and disease. Gibala MJ, McGee SL. (2008). Exerc Sport Sci Rev. Apr;36(2):58-63. Review. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Lab 8: Experiencing 3 energy systems of training (power and capacity) Oral Practical Assignment 2 (10%) - Nov 24th & 27th 2014 In the 11th week of the semester students will draw a training stimulus in their lab section and on the spot be responsible for instructing a training exercise required to improve the desired outcome. SUMMARY OF SEMESTER Total Lectures: Total Labs: Total Lab Assignments: Lab Assignment # 1: Lab Assignment # 2: Class Assignment : Midterm: Final: ATC 23 lectures (50 minutes each) 8 Labs (110mins each) 2 Oral Lab Practical 20% Oct 27 & Nov 6 (Fall Break) Exercise Progressions Nov 24 & 27 Training Stimulus for Desired Adaptation Oct 15th Periodization Assignment 20% 1 Midterm Nov 5 2014 30% 1 Final Dec 2014-TBA 30% Fall 2014 ASSIGNMENTS AND GRADING The following system shall be used to determine the student’s final grade. Note that changes to the grading scheme are NOT permitted under any circumstances. Classes Run Mon Sept 8 2014 – Wed Dec 3rd 2014 Midterm Exam (30%) – November 5th 2014 The midterm exam may consist of multiple choice, short answer and essay questions. Class Assignment (20%) - October 15th 2014 Students will be responsible for designing an annual periodized training program for a varsity team. The assignment will be due on the last lecture day of the course. Oral Practical Assignment 1 (10%) - October 27 & Nov 6 2014 In the 7th week of the semester students will draw an exercise in their lab section and on the spot be responsible for; instructing the exercise, providing an option as a progression for the exercise, and providing a digression for the exercise. Oral Practical Assignment 2 (10%) - Nov 24 & 27 2014 In the 11th week of the semester students will draw a training stimulus in their lab section and on the spot be responsible for instructing a training exercise required to improve the desired outcome. Final Exam (30%) –Dec 2014 - TBA The final exam will consist of multiple choice, short answer and essay questions. All material covered in the course will be represented on the exam POLICY REGARDING DEFERRED TESTS AND EXAMS If you are absent from the university for a minor medical reason, lasting fewer than 5 days, you may report your absence, without documentation, using the McMaster Student Absence Form (as long as the missed work is worth less than 29% of the final course grade). The MSAF can only be used once per term. Absences for a longer duration or for other reasons (i.e.: religious, personal) must be reported to the Faculty of Science Associate Dean’s office, with documentation, and relief from term work may not necessarily be granted. When using the MSAF, report your absence to us immediately (within 2 working days) by email ([email protected]). Students who miss a test for legitimate ATC Fall 2014 reasons such as illness may be allowed to write a deferred or "make-up" test. The alternate test date for ANY missed evaluations is TBA Students who miss a Registrar-scheduled final exam can apply to the Associate Dean’s office for permission to write in the deferred final exam schedule. In all cases, appropriate documentation must be submitted to the Office of the Associate Dean, Faculty of Science, for consideration of deferred examination permission. Under no circumstances will the instructor re-schedule a final exam for individual students. ACADEMIC INTEGRITY Academic dishonesty consists of misrepresentation by deception or by other fraudulent means and can result in serious consequences (e.g. the grade of zero on an assignment, loss of credit with a notation on the transcript reading "Grade of F assigned for academic dishonesty", and/or suspension or expulsion from the university). It is your responsibility to understand what constitutes academic dishonesty. For information on the various kinds of academic dishonesty please refer to the Academic Integrity Policy, specifically Appendix 3, located at: http://www.mcmaster.ca/univsec/policy/AcademicIntegrity.pdf The following illustrates only three forms of academic dishonesty: M*>4:<4D<E?8:F;8EG5?<EE<A@A9IAD=F;4F<E@AFA@8EAI@AD9ADI;<6;AF;8D credit has been obtained), M#?BDAB8D6A>>45AD4F<A@A@:DAGBIAD= MABK<@:ADGE<@:unauthorized aids in tests and examinations. ON-LINE LEARNING RESOURCES Students should be aware that, when they access the electronic components of this course, private information such as first and last names, user names for the McMaster e-mail accounts, and program affiliation may become apparent to all other students in the same course. The available information is dependent on the technology used. Continuation in this course will be deemed consent to this disclosure. If you have any questions or concerns about such disclosure please discuss this with the course instructor. MODIFICATIONS TO COURSE The instructor and university reserve the right to modify elements of the course during the term. The university may change the dates and deadlines for any or all courses in extreme circumstances. If either type of modification becomes necessary, reasonable notice and communication with the students will be given with explanation and the opportunity to comment on changes. It is the ATC Fall 2014 responsibility of the student to check their McMaster email and course websites weekly during the term and to note any changes. FEEDBACK It really helps us improve our services when we hear from our students, faculty and staff about what we can do better. A feedback process brings to our attention situations in which we may not have adequately considered accessibility and allows us to better plan for accessibility in the future. ATC Fall 2014
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