Prehabilitation and Preseason Conditioning Chapter 7: Prehabilitation and Preseason Conditioning

Rehabilitation v Prehabilitation Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Prehabilitation Decreases the chance of injury by addressing areas of concern or deficits 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 participation. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Stats - FYI 50% of boys and 25% of girls (US) in the 8 – 16 y.o. age range are involved in some activity Children and adolescents are becoming involved at earlier age 30 – 40 % of injuries are overuse (Clinical Sports Medicine) Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Preseason Conditioning Begin 6-8 weeks prior to sports participation Allows the body to gradually adapt to demand placed on it Works on developing the athlete in the off-season Athletes work on overall conditioning as well as concentrating on specific weaknesses Too much, too soon will increase risk of injury! Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Preseason Conditioning Who’s in charge of prescribing? Who’s involved? Can this routine/program be adjusted? Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Adaptation Adaptation refers to the systematic application of exercise stress sufficient to stimulate muscle fatigue, but not so severe that breakdown and injury occur. Skeletal muscles are highly adaptable If a muscle is worked beyond its normal limits, it adapts and becomes larger or hypertrophies -muscles strength improves If a muscle is worked less than normal, it atrophies (becomes smaller) Progressive Resistance Exercise – muscles are worked until they reach their capacity, then the workload is increased to further build strength and endurance Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Overload Overload is a progressive overwork of muscles at a controlled, increased rate to achieve consistent gains in strength. Muscular tension must be attained at an adequate intensity and duration for optimal development of strength. Ideally, 3 sets of 6-8 reps is needed Strength gains are less when either fewer or greater numbers of reps are used. Include proper rest between sets; allows muscle recovery time Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Specificity Specificity refers to the ability of particular muscle groups to respond to targeted training, so that increased strength is gained in that muscle group only. When muscles contract, they recruit different types of motor units, or muscles fibers Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Muscles Fibers Slow-twitch fibers require a long period of time to generate force; fatigue resistant; recruited for low-intensity activities (jogging or everyday movement) Fast-twitch fibers produces quick and forceful contractions but are easily fatigued; recruited in high-intensity activities (sprinting or weight lifting). Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Specificity to Sport Amount of training in muscle fiber depends on how often it is used Distance runners – slow-twitch Sprinter – fast-twitch Weight Training – causes hypertrophy of fast twitch fibers, but can also cause changes to slow-twitch as well. Coaches tailor strength programs to recruit specific muscle fibers and increase muscle strength by mimicking movements of a sport and/or position. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Reversibility Reversibility is the process of muscle atrophy due to disuse, immobilization, or starvation, which leads to decreased muscle mass and strength. If a joint is mobilized, slow-twitch fibers will atrophy faster. It is important to create a program for that will build the strength and endurance. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Individual Differences Endurance athletes will have more slow-twitch; strength athletes have more fast-twitch Those with more fast-twitch will tend to gain strength faster and have a greater potential for strength gains; fast-twitch fibers are stronger Studies show that fiber composition is genetic; a good training program can make up for these genetic deficiencies Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Strength-Training Exercises A variety of exercise and techniques can be used to build up strength based on the principals of progressive resistance training. Athletes should work with a specialist on individual goals and program to meet these goals. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Isometric Exercise Isometric exercise is an activity that causes tension in the muscle to increase, but does not cause the muscle to shorten. Usually performed against an immovable surface or object (wall or self). Often used for rehabilitation because the exact area of muscle weakness can be isolated and strengthening can be administered at the proper joint angle. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Dynamic (Isotonic) Exercise is an activity that causes muscles to contract and shorten. Classic Example = weight training with dumbbells and barbells Calisthenics (chin-ups, push-ups and sit-ups) are examples as well. Blood circulation, strength, and endurance are improved. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Manual Resistance Training A form of dynamic exercise accomplished with a training partner. Having a spotter allows the lifter to work the muscles through a full range of motion. Adv = minimal equipment, spotter can help control technique, 30 min or less workouts, training can be done anywhere! Disadvantages = spotter required; spotter and lifter trained properly for safety. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Isokinetic exercise is an activity in which a machine is used to control the speed of contraction within the muscle’s range of motion. Equipment is high priced; most high schools do not have it. Cybex and Biodex are examples Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Biodex Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Circuit training uses 6 to 10 strength exercises that are completed one after another Each exercise is separated by a brief, timed rest interval Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Stretching and Flexibility Stretching = moving the joints beyond the normal range of motion. Flexibility = ability of a joint to move freely through its full range of motion. Stretching increases the length of the muscle which leads to an increased range of movement (decreases chance of injury) Athletes should warm-up before stretching to increase the heart rate, blood pressure, and respiratory rate; this warm up increases the delivery of oxygen and nutrients to the muscles. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Stretching Static stretching refers to gradual, slow stretching of the muscle through the entire range of motion, then holding the position for 20 to 30 seconds. Ballistic stretching is a rhythmic, bouncing action that stretches the muscles a little further each time. Proprioceptive neuromuscular facilitation involves the contraction and relaxation of muscles against maximum resistance at the end of the range of motion. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Cardiorespiratory Training Activities that put an increased demand on the lungs, heart, and other body systems May improve performance in all sports activities Benefits = Reduced fatigue Improved self-confidence Improved muscle strength and tone Increased endurance Reduced stress levels Reduced body fat Improved overall physical and mental health Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.