Rehab Part 2

1. Rehab Part 2

2. Isometric Exercise • Used in early phase of exercise • This is useful when resistance training trough full ROM could make injury worse • Decreases atrophy • Lessen swelling • Causes muscle pumping action • Strength gains are limited • Due to the angle at which the joint is exercised

4. Isotonic Exercise • Concentric or Eccentric • Engaging in progressive resistance • Use free weights, machines, bands/tubing • Problem with machines and free weights • Do not allow exercise to be performed in a diagonal or functional planes

6. Isokinetic Exercise • Later phases of rehab • Fixed speed with accommodating resistance • Calculate • Torque • Average power • Total work • Use in criterion for return to play

7. PNF Stretching • Most effective in increasing ROM • Passive • No associated muscle contraction • Active • Voluntary muscle contraction

8. PNF • Autogenic inhibition • Reflex relaxation that occurs in the same muscle where the golgi tendon organ is stimulated • Isometric contraction = referred to as hold • Concentric contraction = referred to as contract • Reciprocal Inhibition • A reflex in the muscular relaxation that occurs in the muscle that is opposite the muscle where golgi tendon organ is stimulated

9. Types of PNF • Hold Relax • Partner moves extended leg to a point of mild discomfort • Athlete isometrically contracts by pushing against their partner’s hand • Apply enough pressure so the leg remains static • This is the hold phase and should last for at least 6 seconds • Athlete then relaxes and the partner completes a second passive stretch held for 30 seconds • The leg should move further than

11. Types of PNF • Contract Relax • Partner moves extended leg into a stretch. Stretch is held for 10 seconds • The athlete concentrically contracts the hamstrings by pushing their extended leg against their partner’s hand. • Apply enough force so there is resistance while allowing the athlete to push their leg to the floor • Full ROM • This is the contract phase • They then relax and the partner completes a second passive stretch held for 30 seconds • Leg should extend further than before

12. Types of PNF • Hold Relax with Opposing Muscle Contraction • Partner moves athlete’s extended leg to a point of discomfort. Hold for 10 seconds • Athlete isometrically contracts the hamstrings by pushing their extended leg agains their partner’s hand. Hold phase lasts for 6 seconds • The athlete then flexes the hip and the stretch is held for 30 seonds

13. General Guidelines for PNF • Leave 48 hrs between PNF stretching • Only one exercise per muscle group in a session • 25 sets of the chosen exercise • Hold for 30 seconds • Don’t do PNF immediately before a competition