Injury Prevention
I. Lack of fitness is one of the primary causes of sports injury
► Periodization: Allows athletes to train year-round with less risk of injury and
overtraining.
-
Off-season: engage in other sports that will retain _______, endurance,
and _________
-
Pre-season: the highest possible level of conditioning and training
specific to the position played is ______
In-season: need to undergo a maintenance conditioning program
___________: substitution of alternative activities that have some carryover
value to the sport
•
especially during the off-season
•
ex: swimmer can jog, run, or do aerobic exercise
II. Foundations of Conditioning
• SAID Principle
-
Specific Adaptation to Imposed Demands
•
The body will adapt over time to the demands that are placed on it.
B. Warm-Up
Main purpose: to increase the general body temperature and deep muscle
temperature and to stretch connective tissue. Never stretch on a
_________!
o
Reduces injuries by increasing:
o
A.
flexibility
B.
strength
C.
endurance
D.
power
Should last: _____ minutes
1.
1st: 2-3 minutes of light jogging
2.
2nd: stretching
3.
3rd: slow speed drills specific to the activity the athlete will
participate in
C. Cool down
A.
Main purpose: _____ blood and muscle lactic acid levels and returns
blood to the heart.
1.
2.
B.
Prevents blood from pooling in the muscles
Decreases muscle soreness from lactic acid build up,
not from DOMS
Should last: 5-10 minutes
1.
Activities: light jogging followed by stretching
III. Flexibility
Flexibility – The range of motion possible for a joint which is influenced by bone
and ________
o
Good flexibility is essential for successful performance and injury
prevention.
o
Flexibility is one of the most important objectives when conditioning.
Hyperflexibility or __________ – flexibility beyond a joint’s normal range of
motion
o
Can cause weakness and injury to that joint.
Active Range of Motion (AROM): A portion of the total range of motion that can
be moved by an active muscle contraction
Passive Range of Motion (PROM): A portion of the total range of motion that can
be moved without muscle contraction. i.e. stretching
•
Moves further than active range of motion.
Stretching Techniques
1.
2.
Ballistic Stretching – Uses repetitive _____ motions
•
Oldest technique
•
Not recommended, especially in sedentary individuals
Static Stretching – Extreme stretch is placed on the muscle and it is held
there for an extended period of time.
•
Do 3 to 4 times for each muscle and
hold for ______ seconds
►
• Can do on own or with someone
Proprioceptive Neuromuscular Facilitation (PNF) – combination of alternating
muscle contractions and stretches
Place muscle on a stretch, athlete contracts muscle for 10 seconds and
then relaxes as muscle is stretched for 10 seconds. Repeat 3 times in a
row.
► Must have someone else stretch you.
► Shows ______ gains in flexibility.
IV. Strength and Flexibility
Does strength training have negative effects on flexibility?
•
•
Not if done properly.
Heavy weight training should be combined with a strong flexibility
program.
“Muscle bound”
•
Sometimes the size of the muscle prevents normal range of motion.
V. Muscular Strength, Endurance, and Power
Muscular Strength – The ability of a muscle to ______ force.
Muscular Endurance – The ability to perform repetitive muscular contractions
against some resistance.
•
As strength increases usually endurance does as well.
Power – The ability to generate force ________.
Types of Muscle Contraction:
•
Isometric – Force develops while muscle length stays the same.
1)
Commonly used in rehab not conditioning.
2)
The muscle should be contracted for 10 seconds, 5-10 times
3)
Ex: wall press
Concentric – muscle is shortened
1)
“contraction”
Eccentric – muscle is lengthened
2)
“elongation”
3)
Causes more muscle soreness, puts a bigger load on the muscle,
more GAINZZZZ
VI. Techniques of Resistance Training
** For a muscle to improve in strength, it must be forced to work at a _____
level than that to which it is accustomed.
Isometric exercise – force develops while muscle length remains constant
1)
Ex: Wall, ground (Planks, wall squat and sit)
2)
Do 5-10 contractions, hold each for 10 seconds
Progressive Resistance Exercise (PRE) – Force develops while the muscle shortens
or lengthens
3)
Ex: Free weights, Nautilus (weight machines)
4)
Most popular technique
5)
Uses increasingly greater resistance
_______ training – Force develops while muscle is contracting at a constant
velocity.
1)
Ex: Cybex, Biodex
2)
Used in rehab as well as setting a strength baseline for an athlete
Circuit training – Uses a combination of isometric, PRE, or Isokinetic exercises
organized into a series of stations
3)
Usually ____ stations
4)
Usually useless (What’s the person’s goal?)
Plyometric exercise – A _______ stretch of the muscle followed by an explosive
concentric contraction.
1)
Hops, bounds, and box jumps
2)
3 sets of 6-8
Calisthenics – Uses body weight for resistance.
3)
Sit-ups, push-ups, etc.
4)
2 to 3 sets of 10 or more
VII. Strength Training for Females
Average women cannot build large muscle bulk because they lack ___________.
►
Women see more gains in strength initially due to improved efficiency.
(Newbie Gains- men get this too)
Strength training programs for women should follow the same guidelines as for
men.
►
Women have a reduced strength / body weight ratio because of higher percent
body fat.
IV. Cardiorespiratory Fitness
Endurance – The ability of the body to perform activities for extended periods of
time.
Cardiorespiratory system – supplies ______ to the tissues of the
body.
During aerobic exercise you should elevate heart rate to a target heart rate and
maintain it at that level during the entire workout.
1)
•
Maximum Heart Rate (HR) = 220 – Age
Example:
Jimmy is 30 years old and his estimated maximum heart rate is 220-30=190.
►
Maximum heart rate * 0.6 = 190 * 0.6 =114 (low)
►
Maximum heart rate * 0.7 = 190 * 0.7 =133 (mid)
►
Maximum heart rate * 0.8 = 190 * 0.8 = 152 (high)
Jimmy’s heart rate zones:
►
Zone 1: 114 – 133 (low) low intensity, fat burning
►
Zone 2: 133 – 152 (mid) aerobic
►
Zone 3: more than 152 (high) interval training, minimal aerobic benefits