INJURY PREVENTION AND
FITNESS TRAINING
Injury Prevention

A conditioned athlete decreases his/her risk of injury.
 The
lack of physical fitness is a primary cause of sports
injury


The athletic trainer and strength and conditioning
coach need to have an open line of communication
regarding injuries and modified workouts
Athletes must be educated on proper lifting
techniques and mechanics in order to avoid injury in
the weight room.
Overload Principle

Overload – athlete must work harder than he or she
is accustomed to working for physiological
improvements
 The
stress should not be great enough to produce
damage/injury before the body has a chance to adjust
to the demands
The SAID principle
SAID principle – directly
relates to the overload
principle. When the body
is subjected to stress and
overloads of varying
intensities, it will gradually
adapt over time to
overcome the demands
placed on it
Specific Adaptations to
Imposed Demands
Conditioning

3 main phases of conditioning

Off season

Transition period,


preparatory period


Moderate intensity/volume, more sport specific
Preseason

Power Phase


cross training, low intensity/high volume, non sport specific
strength phase


Recreational, not structured
Sport specific, high intensity, decrease volume
In season

Competition period

Low volume, skill training, maintenance of strength and power
Conditioning
Physical fitness components
include:

Cardio-respiratory endurance
 Muscle strength
 Endurance
 Flexibility



General Conditioning: aerobic fitness, muscular
strength and endurance, flexibility, nutrition, and body
composition
Sports-Specific Conditioning: all aspects of the sport
that are unique to it
Conditioning
Aerobic fitness (cardiorespiratory endurance)
 Regardless
of sport, all athletes benefit from improving
aerobic fitness.
 Whole body, large muscle activities for an extended period
of time
 Treadmill, running, biking, elliptical, etc…
Basics

Muscle contraction – Shortening or lengthening of the
muscle fibers; Tension generated by the muscle
2
Types
 Isometric
– no length change during the contraction
 Pushing against the wall
 Isotonic – (Dynamic movements)
 Concentric – shortening of the muscle with contraction in
an effort to overcome the resistance
 Eccentric – lengthening of the muscle with contraction
because the load/resistance is greater that the force of
the muscle
Concentric and Isometric Contraction
Isometric Contraction
Concentric Contraction
Eccentric Contraction
Conditioning
Muscular strength and endurance:
Benefits: Increased bone density, Improved
strength ratios, Increased muscular endurance,
Decreased injury risk


Muscular strength – Ability of a muscle to generate
a maximum force during a single contraction
against a resistance
Muscular endurance – Ability to perform repetitive
muscle contractions against a resistance
Flexibility
Flexibility: ROM in a given joint or combination of joint.
Generally seen as essential for improving performance.

Determinants include tissue temperature, bone structure,
tissue mass, age, and gender.
 Two
types of flexibility are
 Static
 dynamic
Stretching

Flexibility can be improved through stretching. The
goal of stretching is to improve the ROM of that
joint.
 Four
types of stretching
ballistic
 static/passive
 PNF
 dynamic

Stretching

Ballistic
 Bouncing
movement with repetitive contractions of the
opposite muscle in order to produce a stretch in the
targeted muscle. Achieved through quick jerks/pulls of
a resisted muscle

Static
 Widely
used and effective; Performed by placing the
targeted muscle in a maximal position of stretch and
holding it there for usually 30 seconds repeated 3
times.
Static
Stretching

PNF (Proprioceptive
Neuromuscular Facilitation)
 Different
techniques used
to improve flexibility
 All involve some
combination of alternating
contraction and relaxation
of muscles
Stretching

Dynamic Stretching
 Successive
forceful contractions of one muscle that
results in the stretching of the opposite muscle
 Closely related to athletic activities; considered more
functional
Range of Motion (ROM)
The distance and direction a joint can move between
the flexed position and the extended position
 Each
specific joint has a normal range of motion that is
expressed in degrees
 Measured by using a goniometer or inclinometer
Conditioning
Nutrition and body composition:
 The
body responds to a conditioning program more
effectively when it receives proper nourishment.
 Coaches,
parents, and athletes must take care to
avoid an overemphasis on leanness.
Protective Equipment


Protective equipment plays a vital role in the
prevention of injury
Virtually all sports can benefit from the use of some
form of safety equipment—including mouth guards