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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 Areas of concern: Flexibility Muscular strength, endurance, power Cardiorespiratory endurance
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Fitness is critical for performance and injury prevention • Improper conditioning is a major cause in sports related injuries • Areas of concern: • Flexibility • Muscular strength, endurance, power • Cardiorespiratory endurance • Coaches need to develop program that focuses on injury prevention and performance enhancement
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 • Modify program relative to athlete’s needs
Year Round Training Cycle • Complete training cycle • Seasonal approach based on preseason, in-season, and off-season • Changes in intensity, volume, specificity of training occur in order to achieve peak levels of fitness for competition • Broken into periods or phases (lasting weeks or months)
Periods or Phases • Transition period: • Follows last competition (early off-season) • Unstructured (escape rigors of training) • Preparatory period: • Off-season • Hypertropy/endurance phase (Low intensity with high volume) • Allows for development of endurance base • Lasts several weeks to 2 months • Strength Phase • Power Phase (High intensity/ pre-season)
Preparatory period (continued) • Strength Phase • Intensity and volume increase to moderate levels • Power Phase (High intensity/ pre-season) • Volume is decreased to allow adequate recovery • Competition period: • May last a < week or several months for seasonal sports • High intensity, low volume, skill training sessions • May incorporate weekly training cycles (1-7 days) • Designed to ensure peak on days of competition
Cross Training • Training for a sport with substitutions of alternative activities (carryover value) • Useful in transition and preparatory periods • Variety to training regimen • Should be discontinued prior to preseason as it is not sport-specific
Warm-up/Cool-down Motivation Overload and SAID principle Consistency/routine Progression Intensity Specificity Individuality Relaxation/Minimize Stress Safety Foundations of Conditioning and Training
Warm-up • Precaution against unnecessary musculoskeletal injury and soreness • May enhance certain aspects of performance • Prepares body physiologically for physical work • Stimulates cardiorespiratory system, enhancing circulation and blood flow to muscles • Increases metabolic processes, core temperature, and muscle elasticity
General • Activities which bring a general warming to the body(break a sweat) • Not related to sport Specific • Specific to sport • Stretching, jogging, running, throwing, catching Should last 10-15 minutes resulting in effects that will last 45 minutes
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
Why is it important to have good flexibility? • Flexibility • Ability to move a joint(s) smoothly through a full range of motion (ROM) • Originally believed that decreased ROM results in: • Decreased performance capabilities • Uncoordinated/awkward movements • Predisposes athlete to injury
New evidence indicates that it may be more important for participation in more dynamic activities • Activities that require jumping, bounding • High intensity stretch-shortening cycles (where muscle tendon unit requires storage of more elastic energy • Without necessary flexibility the tendon may exceed capacity • Stretching can influence viscosity of tendons making it more compliant = injury reduction • No scientifically based evidence to support relationship between stretching and occurrence of injury
Factors That Limit Flexibility • Bony structures • Tissue approximation • Excessive fat • Muscle and tendon lengths • Connective tissue • Scarring and contractures • Skin
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 • Must be able to move through unrestricted range • Must have elasticity for additional stretch encountered during activity
Agonist vs. Antagonist Muscles • Joints are capable of multiple movements • Example: • Quadriceps will extend knee with contraction • Hamstrings will stretch during extension • Quads (muscle producing movement) referred to as agonist • Muscle undergoing stretch referred to as antagonist • Agonist and antagonist work together to produce smooth coordinated movements
Stretching Techniques Ballistic • Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle • While effective in improving flexibility, caution should be exercised • Increased motion is achieved through a series of jerks on resistant tissue • Possible soreness may result if jerks are greater than tissue extensibility
Dynamic • Stretching technique of choice in athletic populations • Related to types of activity an athlete will engage in • Tend to be more functional in nature • Recommended prior to beginning an activity • Stretches that mimic components of athletic activity
Static stretching • Passively stretching • 20-30 second hold = optimal • Go to point of pain and back off and hold for 30 seconds (3 to 4 times) • Controlled, less chance of injury • Not dynamic • Should precede ballistic stretching
Proprioceptive Neuromuscular Facilitation • Physical therapy for neuromuscular paralysis • Slow-reversal-hold-relax • Contract-relax • Hold-relax • Ten second push, ten second relax • Best technique to improve flexibility • Technique that involves combination of alternating contractions and relaxation of both agonist and antagonists
Stretching Exercises Shoulder Towel Stretch Exercise
Anterior Abdominal Stretch William’s Flexion Exercises
Assessment of Flexibility • Various devices have been designed to accommodate joint sizes and complexities of movement • Goniometer most widely used device • Can also utilize the following tests: • Trunk hip flexion test • Trunk extension test • Shoulder extension test
Flexibility Assessments Trunk & Hip Flexion Test Trunk Extension Test Shoulder Lift Test
Is there a relationship between strength and flexibility? • Co-exist • Muscle bound = zero flexibility • Strength training will provide individual with ability to develop dynamic flexibility through full range of motion • Develop more powerful and coordinated movements
Muscle Strength, Power, and Endurance Strength: ability to generate force against resistance Muscular endurance: repetitive muscular contractions (increase strength = increase endurance Power: is the relationship between strength and time
Types of Skeletal Muscle Contractions • Isometric contraction • No length change occurs during contraction • Isotonic 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 • Both are considered dynamic movements
Factors that Determine Levels of Muscular Strength • Size of muscle: • Function of diameter and of muscle fibers • Hypertrophy vs. Atrophy • Number of muscle fibers • Neuromuscular efficiency • Initial gains are due to increased efficiency • More effectively engage specific motor units • Biomechanical factors • Bones and muscles = Levers and pulleys
Fast-Twitch vs. Slow-Twitch Muscle Fibers • Motor units with distinct metabolic and contractile capability Individual make-up • Muscles contain both types of fibers • Muscle functioning impacts ratios (postural vs. powerful movement) • Genetically determined • Slow twitch (Type I): • Generally major constituent of postural muscles • Fast twitch (Type II) • High force in short amount of time • Produce powerful movements
Levels of Physical Activity • Will influence increase/decrease in muscle strength • Also impacts cardiorespiratory fitness, flexibility and increases in body fat • Overtraining • Psychological and physiological breakdown • Signs • Apathy, loss of appetite, staleness, declines in performance, weight loss, inability to sleep • Prevent through appropriate training protocol, proper diet and rest
What physiological changes occur to cause increased strength? • Multiple theories of muscle hypertrophy • Primary explanation of muscle hypertrophy: • Increase in protein myofilament number and size • Continued need for additional research
Core Stabilization Training • Core refers to the lumbo-pelvic-hip complex • 29 muscles in the lumbar spine, hip, abdomen and around the hip and pelvis • Will help to improve: • Postural control and muscular balance • Allow for expression of dynamic functional strength and dynamic stabilization of kinetic chain • Improve neuromuscular efficiency throughout the body
Often a focus on functional strength, neuromuscular control and power relative to activity • Core training spinal stabilization is often neglected • Optimal stabilization of the spine allows for effective utilization of strength, power and control of the prime movers • If core is weak, movement efficiency declines • Could lead to injury
Core training is designed to help develop strength, neuromuscular control, power and endurance within the lumbo-pelvic complex • Exercises must elicit maximal training response • Should be safe, challenging, stress multiple planes, and incorporate a variety of resistance equipment • Begin with activities where you are able to maintain stability and optimal neuromuscular control
Techniques of Resistance Training • Progressive resistance exercise • Overload principle must be applied • Must work muscle at increasingly higher intensities to enhance strength over time • If intensity of training does not increase, but training continues, muscle strength will be sustained
Isometric Exercise • Contraction where muscle length remains unchanged • Muscle contraction that lasts 10 seconds and should be performed 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
Progressive Resistance Exercises (Isotonic training) • Shortening/lengthening contractions against fixed resistance • Concentric vs. Eccentric • Various types of equipment can be utilized • (Free weights, machine weight) • Spotter is necessary for free weight training to prevent injury, motivate partner and instruct on technique
Concentric and eccentric training should be incorporated for greatest strength improvement • Concentric phase of lift should last 1-2 seconds, eccentric phase 2-4 seconds • Variations exist between free and machine weight lifting • Motion restrictions, levels of muscular control required, amount of weight that can be lifted • Equipment design, varying resistances
Progressive Resistance Exercise Techniques • Terminology associated with weight training • Repetitions • Repetition maximum • One repetition maximum • Set • Intensity • Recovery period • Frequency
When training should be able to perform 3 sets of 6-8 repetitions • Increases should occur in increments of 10% • 1 RM can be utilized to measure maximum amount of weight that can be lifted - must be very careful • Training of a particular muscle group should occur 3-4 times per week (not on successive days)
Muscular Endurance vs. Strength • Training for endurance enhances strength and vice versa • Training for strength should involve lower repetitions at heavier weight • Training for endurance requires lower weight at 12-15 repetitions
Strengthening Exercises Bench Press Shoulder Rotation