Prehabilitation & Preseason Conditioning

1. Prehabilitation & Preseason Conditioning Chapter 7

2. Prehabilitation versus Rehabilitation • Rehabilitation: process of restoring function through programmed exercise to enable return to competition • Prehabilitation: trying to prevent injuries before thy occur through a preventative management program

3. Preseason Conditioning • Program that allows the body to gradually adapt to the demands to be placed on it • Beginning 6-8 weeks prior to sports participation • Overall conditioning plus concentrate on sport-specific weaknesses • Doing too much, too soon, at high intensity not allow body to adapt effectivelyincreases risk of injury

4. Strength Training • Highly adaptive process whereby the body changes in response to increased training loads • Adaptation: systematic application of exercise stress sufficient to stimulate muscle fatigues, but not so severe that breakdown and injury occur

5. Strength Training • Skeletal muscle highly adaptable • Hypertrophy: increase in size of muscle tissue • Atrophy: weakness and wasting away of muscle tissue • Progressive Resistance Exercise: type of training in which muscles are worked until they reach their capacity • Once athlete is able to maintain that capacity, the workload on the muscle is increased to further build strength and endurance • Factors that determine rate and type of strength gains include: • Overload • Specificity • Reversibility • Individual differences

6. Overload • Progressive overwork of muscles at a controlled, increased rate, to achieve consistent gains in strength • Muscles increase in strength and size when forced to contract at tensions close to max • Muscular tension must be attained at an adequate intensity and duration for optimal development of strength • 4-8 repetitions in multiple sets (3+) • Proper rest intervals between sets

7. Specificity • Ability of particular muscle groups to respond to targeted training to those muscle • Increased strength gained in that muscle group only • When muscles contract, they recruit different types of motor units to carry out contraction • Slow-twitch fibers • Fast-twitch fibers

8. Motor Unit Slow-twitch Fibers Fast-twitch Fibers Type 2 Easily fatigued Generate short bursts of strength or speed Fire rapidly Use anaerobic metabolism to create fuel Sprinting or weight lifting • Type 1 • Resistant to fatigue • Fire more slowly • More efficient at using O2 to generate more fuel (ATP) • Used for continuous, extended muscle contractions over a long time • Marathons or bicycle for hours

9. Fill in chart accordingly.

11. Amount of training that occurs in muscle fiber determined by extent to which it is recruited • High-repetition, low-intensity exercise slow-twitch fibers • Distance running • Low-repetition, high-intensity exercise fast-twitch fibers • Weight training • Training program should be structured to produce desired training effects

12. Reversibility • Process of muscle atrophy due to disuse, immobilization, or starvation • Leads to decrease strength and muscle mass • Slow-twitch fibers atrophy faster • Important to rehab with strength and endurance after period of immobilization

13. Individual Differences • People vary at rate at which they gain strength • Endurance athletes = more slow-twitch fibers • Strength athletes = more fast-twitch fibers • Fast twitch fibers tend to gain strength faster • Intense, progressive resistance training mainly enlarges fast-twitch fibers people with more fast-twitch fibers will tend to gain strength faster, be stronger, and have greater potential for strength gains

14. STRENGTH TRAINING EXERCISES

15. Isometric Exercises • Muscles contract but there is no motion in the affected joints • Muscle fibers maintain a constant length throughout the entire contraction • Performed against an immovable surface or object

16. Benefits of Using Isometric Exercises • Exact area of muscle weakness can be isolated • Strengthening can be administered at proper joint angle • Provide relatively quick and convenient method for overloading and strengthening muscles • No special equipment needed & little chance of injury • Contraindication: those with circulation problems and high blood pressure

17. Isotonic (Dynamic) Exercise • Activity that causes the muscle to contract and shorten (movement of joint during ctx) • Weight training with dumbbells/barbells • As weight lifted through ROM, muscle shortens and lengthens • Calisthenics (chin-ups, push-ups, sit-ups) • Use body weight as resistance force • Improves blood circulation, strength, and endurance

18. Manual Resistance Training • Form of dynamic exercise that is accomplished with training partner • Partner assists by adding resistance to lift as lifter works the muscles through FROM • Partner adds enough resistance to allow lifter to fatigue muscles, but that lift can be completed • Advantages • Requires minimal equipment • Spotter can help control technique • Workouts can be completed in less than 30min • Training can be done anywhere • Disadvantages • Requires extra person • Both must be trained to do exercises properly

19. Isokinetic Exercise • Uses machines to control speed of contraction within ROM • Attempts to combine best features of both isometric and weight training • Provides muscular overload at constant, preset speed while muscle mobilizes its force through FROM • Cybex, Biodex

23. Circuit Training • Uses 6-10 strength exercise that are completed as a circuit, one exercise after another • Each exercise performed for specified number of reps or time period before moving to next • Each station separated by brief, timed rest • Total number of circuits performed my vary depending on athlete’s training level

25. Stretching & Flexibility • Stretching: moving the joints beyond the normal ROM • Useful for injury prevention & treatment • Athlete increases the length of the muscle leads to increase ROM  limbs/joints can move further before injury occurs • Flexibility: ability of a joint to move freely through it’s FROM

26. Warm-Up • Essential component of stretching • Increases heart rate, blood pressure, respiratory rate Increase delivery of oxygen and nutrients to muscles  Allows muscles to prepare for strenuous activity • Warm-up should be non-strenuous but allow athlete to perspire

27. Warm-up FACTS • Active person tends to e more flexible than inactive • Females tend to be more flexible than males • Older people tend to be less flexible than younger • Flexibility is as important as muscular strength and endurance • To achieve flexibility in a joint, surrounding muscles must be stretched

28. Static Stretching • Gradual stretching of a muscle through entire ROM • Slowly until a pulling sensation occurs • Hold position for 20-30 seconds • Should not be painful

29. Ballistic Stretching • Rhythmical, bouncing action • Stretches muscle a little further each time • Performed 10-15 times • Research shows increase incidence of injury; bouncing action activates stretch reflex resulting in small muscle tears and soreness

30. Proprioceptive Neuromuscular Facilitation • Involves combination of contraction and relaxation of muscles • Proprioceptive: stimuli originating in muscles, tendons, and other internal tissue • Neuromuscular: muscles and nerves • Facilitation: hastening or enhancement of any natural process • Requires initial isometric ctxvs maximum resistance at end of ROM

31. Proprioceptive Neuromuscular Facilitation • Requires initial isometric ctx versus maximum resistance at end of ROM • Position typically held for 6 seconds followed by relaxation and a passive stretch • Repeated several times • Designed to be completed by qualified assistant

32. Name that Strength Training Exercise Category

34. Isokinetic Exercise

36. Manual Resistance Training

38. Isometric Exercise

40. Static Stretching

42. Circuit Training

44. Manual Resistance Training

46. Isotonic Exercise

48. Isometric Exercise

49. GREAT JOB!!Moving on…

50. Cardio-Respiratory Conditioning • aerobic or endurance training • Activities that put an increased demand on the lungs, heart, and other body systems • Can improve performance in all types of sports and activities • Uses large muscle groups for activities • Goal is to train heart and other muscles to use oxygen more efficiently perform exercise for longer periods of timeimprove overall fitness level