Chapter 7

Chapter 7Prehabilitation and Preseason ConditioningRehabilitationThe process of restoring function through programmed exercise, to enable return to competitionThis process occurs after an injury has taken place and a diagnoses has been made by a health care professional

PrehabilitationTrying to prevent injuries before they occur, they occur, through a preventative management programDecreases the chance of injury by addressing areas of concern or deficit identified before participation in a sporting event. A program can be implemented to strengthen and develop these areas, thus reducing the chance of injury during participationPrehabilitation takes place during preseason conditioning. This should begin 6-8 weeks prior to sports participationPreseason ConditioningAllows an athletes body to gradually adjust to the stresses and demands of their sportTakes place during off-seasonNot necessarily the same as Prehabilitation, although may take place at the same time and involve some of the same activities

The pre-season conditioning program - ComponentsType What kind of exercise or activity? Should be sport specific. Frequency How often should it be done? Intensity How hard is it? Duration How long should the exercise or activity last? Strength TrainingA highly adaptive process whereby the body changes in response in increased training loads. Purpose of strength training is adaptation. The systematic application of exercise stress sufficient to stimulate muscle fatigue, but not so severe that breakdown and injury occur.

HypertrophyIf a muscle is worked beyond its normal limits, it adapts and becomes larger. The muscle then becomes stronger allowing it to handle the increased demands placed on it.

ReversibilityIf demands are then decreased on a muscle, atrophy will occur. The muscle will become weak and waste away.

Progressive Resistance ExerciseAllows the body to adapt to the increased demand placed upon it by trainingFactors that determine the rate and type of strength gains include: OverloadSpecificityReversibilityIndividual DifferencesOverloadMuscles must be overloaded to improve strength.Muscles increase in strength and size when they are forced to contract at tensions close to maximum. If consistent gains are to occur, demands on muscles must be gradually increased at a controlled rate. Ideal number of repetitions for an exercise are between 4-8 and should be done in multiple sets of three or more. Rest period between sets is important and varies per individualSpecificityMuscles adapt specifically to the nature of the work that is performed. If hypertrophy of leg muscles is desired, leg muscles must be worked. If hypertrophy of the shoulder muscles is desired, shoulder muscles must be worked, etc.

Individual DifferencesDifferent people vary in the rate which they gain strength. Can be attributed to the predominance of Fast and Slow Twitch Muscle FibersMale vs. FemaleGenetics Fiber Composition is pre-determined, but training can improve upon thisLevel of fitness the individual is in at the time they begin strength training

How a muscle worksMotor unit when a muscle flexes, a motor unit is activated. This is a motor nerve plus all the muscle fibers it stimulates.

When muscles contractRecruitment of different types of motor units take place to carry out the contractionThe muscle shortens when it is contracted, then lengthens when it is relaxed.

Slow Twitch Muscle FibersFiber in a motor unit that requires a long time to generate force. Resistant to fatigueJogging, and most other tasks of human motion

Fast Twitch Muscle FibersFiber in a motor unit that produces quick, forceful contractions. Easily fatiguedSprinting, weightlifting

Isometric ExerciseThere is a muscle contraction with movement of a limbMuscles maintain a constant length throughout the contraction Often used in rehabNo equipment needed-uses bodys own resistanceLow risk of injuryShould be avoided by those with high blood pressure or circulation problemsDynamic/Isotonic ExerciseA muscle is contracted and causes the muscle to contract and shorten. Movement occurs at the joint that the muscle acts onDumbbells, Barbells, Calisthenics such as push-ups, sit-ups, and chin-ups. Results in increased strength, blood circulation, and endurance

Manual Resistance TrainingForm of dynamic exercise accomplished utilizing a training partnerPartner assists by adding resistance to the lift as the lifter works the muscles through the full range of motion. Adds enough resistance to allow the lifter to fatigue the musclesRequires minimal equipmentPartner can help control techniqueTraining can be done anywhereIsokinetic ExerciseA type of exercise in which a machine is used to control the speed of contraction within the range of motionProvides muscular overload at a constant, preset speed Generally used in Physical Therapy settings. Machines are very expensive

Circuit TrainingThe use of 6-10 strength exercises complete one right after another. Short rest period between sets as well as different exercisesUsually used with machinesImproves strength and enduranceStretching and FlexibilityStretching moving joints beyond their normal range of motionFlexibility The ability of a joint to move freely throughout its full range of motionUseful for injury prevention and treatment

Guidelines for StretchingWarm up first. Never stretch a cold muscle! By warming up first, the delivery of oxygen and nutrients are increased thus preparing muscles for strenuous activity. Warming up should not be too tiring, but just enough to begin perspiring. Usually a light jog for 5-7 minutes is sufficient

Just the Facts PleaseAn active person tends to be more flexible than a non-active personFemales tend to be more flexible than malesAs we get older, we lose flexibilityFlexibility is just as important as strength and enduranceTo achieve flexibility of a joint, the surrounding muscles must be stretchedFlexibility and Age

PNFProprioceptive Neuromuscular Facilitation involves a combination of contraction and relaxation of the muscles. Proprioceptive refers to stimuli originating in muscles, tendons, and other internal tissues. Neuromuscular pertains to muscles and nervesFacilitation is the enhancement of any natural processPNF ContRequires an initial isometric contraction against maximum resistance at the end range of motion. Position is held for six seconds followed by relaxtion and passive stretching This process is repeated several timesRequires a qualified assistant Allows for greater stretch due to fatigue of muscle fibers during the relax phasePNF Video

Cardiorespiratory ConditioningAn activity that puts an increased demand on the lungs, heart, and other body systemsAKA aerobic or endurance trainingUses large muscle groups for activities such as walking, jogging, swimming, or cycling.

Goals of aerobic conditioningImprove performanceTrain the heart and other muscles to use oxygen more efficientlyThe more efficient the cardiovascular system, the longer the athlete may exercise, therefore improving overall fitnessIncrease muscular endurance. (Ability of muscles to sustain high-intensity aerobic exercise)Long-term effectsLike any muscle, the heart increases in size, thereby increasing pumping volume. Resting heart rate decreasesResting blood pressure decreasesIncreased lung capactiy allows for more oxygen transport to musclesIncrease in metabolism

Additional benefitsReduced fatigueImproved self-confidenceImproved muscle strength and toneIncreased enduranceReduced stress levelsReduced body fatImproved overall physical and mental health

How do I get started? Check with your physician to make sure there are no limitations to beginning an aerobic exercise program.Talk to your schools Certified Athletic TrainerConsult with a Certified Personal TrainerRemember! In OK, all personal trainers may not be certified. Look into hiring one who is ACSM certified.