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Prehabilitation & Preseason Conditioning. Chapter 7. Prehabilitation versus Rehabilitation. Rehabilitation: process of restoring function through programmed exercise to enable return to competition
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Prehabilitation & Preseason Conditioning Chapter 7
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
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 effectivelyincreases risk of injury
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 timeimprove overall fitness level