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Chapter 4: Preventing Injuries Through Fitness Training

Chapter 4: Preventing Injuries Through Fitness Training. Fitness is critical for performance and injury prevention Improper conditioning is a major cause in sports related injuries. Periodization in Training and Conditioning. Traditional seasons no longer exist for serious athletes

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Chapter 4: Preventing Injuries Through Fitness Training

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  1. Chapter 4: Preventing Injuries Through Fitness Training

  2. Fitness is critical for performance and injury prevention • Improper conditioning is a major cause in sports related injuries

  3. Periodization in Training and Conditioning • Traditional seasons no longer exist for serious athletes • Periodization • Achieve peak performance • Decrease injuries and overtraining • Program that spans various seasons • Preseason, In-season, Post-Season, Off-Season

  4. Warm-up/Cool-down Motivation Overload and SAID principle Consistency/routine Progression Intensity Specificity Individuality Relaxation/Minimize Stress Safety Principles of Conditioning and Training

  5. Warm-up • Prepares body physiologically for physical work • Stimulates cardiorespiratory system, enhancing circulation and blood flow to muscles • Increases metabolic processes, core temperature, and muscle elasticity • Should last 10-15 minutes resulting in effects that will last 45 minutes

  6. Cool-down • Essential component of workout • Bring body back to resting state • 5-10 minutes in duration • Often ignored • Decreased muscle soreness following training if time used to stretch after workout

  7. SAID Principle • Specific Adaptations to Imposed Demands -overload or put stress on the body through fitness activities; over time as exercises get easier, progress the activity (make it harder) -OVERLOAD and PROGRESSION

  8. 5 Components of Fitness • Flexibility • Muscular Strength • Muscular Endurance • Cardiorespiratory Endurance • Body Fat or Body Composition

  9. Flexibility • Flexibility- Ability to move a joint(s) smoothly through a full range of motion (ROM) • Decreased ROM results in: • Decreased performance capabilities • Uncoordinated/awkward movements • Predisposes athlete to injury

  10. Range of Motion(ROM) Active range of motion = dynamic flexibility • Ability to move a joint with little resistance • Passive range of motion = static flexibility • Motion of joint to end points without muscle contraction

  11. Agonist vs. Antagonist Muscles • Joints are capable of multiple movements • Example: • Quadriceps (extend knee) vs. Hamstrings (flex knee) • Biceps (flex elbow) vs. Triceps (extend elbow) • Agonist is the muscle producing movement. • Antagonist is the muscle undergoing stretch.

  12. Stretching Techniques Ballistic stretching • Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle • Be cautious, could tear muscle/tendon

  13. Static stretching • Passively stretching • 20-30 second hold = optimal • Go to point of discomfort, back off and hold for 30 seconds (3 to 4 times) • Controlled, less chance of injury

  14. Proprioceptive Neuromuscular Facilitation (PNF) Stretching • Technique that involves combination of alternating contractions and relaxation of both agonist and antagonists • Ten second push, ten second relax • Best technique to improve flexibility • It requires a partner

  15. Assessment of Flexibility • A Goniometer is the most widely used device to measure ROM. • Can also utilize the following tests: • Sit and reach test • Trunk extension test • Shoulder extension test

  16. Muscular Strength, Endurance, and Power

  17. Muscle Strength, Power, and Muscular Endurance Muscular strength: ability to generate force against resistance once Muscular endurance: repetitive muscular contractions (increase strength = increase endurance Power: quick, explosive movements (bursts)

  18. Muscular Endurance vs. Muscular Strength • Training for endurance enhances strength and vice versa • Training for strength should involve lower repetitions (8-10) at heavier weight • Training for endurance requires lower weight at higher repetitions (12-15)

  19. Muscle Contractions • Isometric- no length change occurs during contraction • Concentric- shortening of muscle with contraction in an effort to overcome more resistance • Eccentric - lengthening of muscle with contraction because load is greater than force being produced

  20. Factors that Determine Levels of Muscular Strength • Size of muscle • Hypertrophy (increase in size) vs. Atrophy (decrease in size) • Number of Muscle Fibers • Neuromuscular efficiency • Type of Muscle Fibers –Genetically determined (Fast twitch (quick/powerful) vs. Slow Twitch(postural)) • Biomechanical factors • Bones and muscles = Levers and pulleys

  21. Levels of Physical Activity • Will influence increase/decrease in muscle strength • Overtraining • Psychological and physiological breakdown Body Building Videos….. https://www.youtube.com/watch?v=307BGFPYDCA https://www.youtube.com/watch?v=tjnXW_xRlBY

  22. Resistance Training • Variety of techniques can be utilized • Isometrics-after injury/surgery • Progressive resistance-Isotonic-most common! • Isokinetics-only in rehab • Plyometrics-hops,skips, jumps, bounds • Circuit Training-stations • Core training-back/abdominal muscles/hips • Calisthenic-lifting body weight • Emphasize work through a full ROM

  23. Techniques of Resistance Training • Progressive resistance exercise (Isotonic)- Most Common! • SAID principle (overload/progression) must be applied. • Must work muscle at increasingly higher intensities to enhance strength over time

  24. Isometric Exercise • Contraction where muscle length remains unchanged • Muscle contraction that lasts 10 seconds and should be perform 5-10 times/daily • Pro: quick, effective, cheap, good for rehab • Con: only works at one point in ROM, produces spiking of blood pressure due to Valsalva maneuver

  25. Progressive Resistance Exercises (Isotonic training) • Concentric (shortening) vs. Eccentric (lengthening) with resistance • Various types of equipment can be utilized • (Free weights, machine weight, medicine balls, exercise bands/tubes, etc.) • Spotter is necessary for free weight training to prevent injury, motivate partner, and instruct on technique

  26. Progressive Resistance Exercise (Isotonic)Techniques • Terminology • Repetitions- number of times you do the exercise • Repetition maximum- burn out • One repetition maximum- max out • Set- number of repetitions • Recovery period- time off in between sets • Frequency- minimum of 3-4 x week

  27. Open vs. Closed Kinetic Chain Exercises • Anatomical functional relationship for upper and lower extremities • OKC (Open Kinetic Chain) • When foot or hand are not in contact with the ground or supporting surface • CKC (Closed Kinetic Chain) • Foot or hand are weight bearing • Widely used = more functional

  28. Isokinetic Training • Maximal and constant resistance throughout the full range of motion at a constant velocity • Rehab • Losing popularity in rehabilitation settings

  29. Circuit Training • Combination of exercise stations • 8 - 12 stations, 3 times through • Design for different training goals • Flexibility • Calisthenics • Aerobic exercise • Plyometrics • Isotonic exercises

  30. Plyometric Exercise • Jumps, bounds, hops, skips • Dynamic activity: high knees, jogging, lunges, monster walks, butt kicks, carioca, back pedaling, side steps, crab walks, leap frog, bear crawls.

  31. Calisthenic Strengthening Exercises • Free exercise- lifting body weight • Examples: Pull-ups, push-ups, back extensions, leg extensions, sit ups, squats, lunges, planks

  32. Cardiorespiratory Endurance • Perform whole body activities for extended period of time • Aerobic exercise 20 - 60 minutes • Low intensity exercise that can be sustained for a long period of time (examples: endurance activity) • Anaerobic exercise 10 seconds – 2 minutes • Activity where intensity is so high that demand for oxygen is greater than body’s ability to deliver (example: sprints, weight lifting)

  33. Cardiorespiratory System’s four components: • Heart • Lungs • Blood vessels • Blood • Improvements in endurance are the results of improvements in these 4 components

  34. Types of Training for Cardiorespiratory Endurance • Continuous • Mode (type of exercise) - must be aerobic in nature • Frequency (at least 3 times/week) • Duration(at least 20 minutes) • Intensity (target heart range)

  35. Target Heart Range • You must know Resting Heart Rate (RHR). • Calculate Maximum Heart Rate (MHR). • 220-age • Use Formula. • .6(MHR-RHR) + RHR • .85(MHR-RHR) + RHR • Average Heart Rate for Adults 60-80 bpm. • Average Heart Rate for Children/Infants 80-100 bpm.

  36. Body Composition • Fat vs. nonfat components of body = body composition • Non-fat or lean tissue (lean body weight) • bone, muscle, tendon, connective tissue

  37. Average Ranges HEALTHY • Female 12-25% body weight = fat • Male 5-18% body weight = fat UNHEALTHY • Males below 3% • Females below 12 % • Results in loss of essential fat padding for organs, could lead to organ failure, osteoporosis (brittle bones, amenorrhea (no menstrual cycle)

  38. Assessing Body Fat By Using a Skinfold Caliper

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