Bell Ringer Why do you think pre-season exercise and conditioning is important? (2 reasons). Why would stretching and flexibility be important to athletes? Name 3 exercises that works on cardiovascular endurance. Name 3 exercises that can help with muscle hypertrophy.

Prehabilitation and Preseason Conditioning Chapter 7 Prehabilitation and Preseason Conditioning

Objectives Upon completion of this chapter, you should be able to: Discuss how prehabilitation can decrease the chance of injury Explain how preseason conditioning helps the body adapt to the demands placed upon it Describe isometric, dynamic, and isokinetic exercise and how they are used in a conditioning program

Objectives (cont’d.) Upon completion of this chapter, you should be able to (cont’d.): Compare and contrast manual resistance training, circuit training, and special individualized programs Describe the science behind progressive resistance exercise

Objectives (cont’d.) Upon completion of this chapter, you should be able to (cont’d.): Explain how stretching and flexibility are important components of an overall fitness program Explain the benefits of cardiorespiratory training

Prehabilitation Rehabilitation: Prehabilitation: Programmed exercise program designed to return an athlete to fitness and competition Prehabilitation: Trying to prevent injuries before they occur, through a preventative management program

Preseason Conditioning Developing the athlete in the off-season Athletes work on overall conditioning as well as concentrating on specific weaknesses Preseason conditioning program Begin six to eight weeks prior to sports participation Allows body to gradually adapt to demands

Preseason Conditioning (cont’d.) Sports medicine physicians, certified athletic trainers, and qualified youth coaches prescribe preseason conditioning programs Provide athletes with information on the type, frequency, intensity, and duration of training FITT (Frequency, Intensity, Type, & Time) **Steph Curry Preseason Conditioning**

Strength Training Body changes in response to increased training load Highly adaptive Requires a systematic application of exercise stress Stress should be sufficient to stimulate muscle fatigue, but not so severe that breakdown and injury occur

Strength Training (cont’d.) Hypertrophies Muscle is worked beyond its normal limits, adapts and becomes larger Atrophies Muscle is worked less than normal and becomes smaller Progressive resistance exercise Body adapts to increased demand by training

Progressive resistance exercise Body adapts to increased demand by training Overload Muscles must be overloaded to improve strength Specificity Muscles adapt to nature of work performed Reversibility Muscles disuse leads to a decrease in strength and muscle mass Individual differences People vary in the rate at which they gain strength

Strength Training Exercises Isometric exercise Muscles contract, but there is no motion in the affected joints Usually performed against an immovable surface or object Often used for rehabilitation Exact area of muscle weakness can be isolated Strengthening is administered at the proper joint angle **Isometric Knee Exercises**

Bell Ringer: When should Pre-season strength and conditioning take place? What is the difference between Prehabilitation and Rehabilitation? What is the difference between Hypertrophy and Atrophy? True or false: The body is highly adaptive and will change especially to training through progressive overload. What is an isometric contraction?

Strength Training Exercises (cont’d.) Dynamic exercise Movement of the joint during muscle contraction (e.g., weight training with dumbbells and barbells) Manual resistance training

Strength Training Exercises (cont’d.) Isokinetic exercise Machines control speed of contraction within range of motion Combines isometrics and weight training **Isokinetic Exercises** Circuit training Six to ten strength exercises completed as a circuit Improves strength and stamina **4 Workout Full Body Circuit**

Strength Training Exercises (cont’d.) Stretching Moving joints beyond normal range of motion Warm-Up (increase bloodflow through CV exercise) to loosen up tissues before lengthening them. Flexibility Ability of a joint to move freely through full range of motion **Benefits: Injury Prevention, Injury Treatment Increases muscle length (Increased ROM – joints can move further before suffering an injury)

Strength Training Exercises (cont’d.) Static stretching **Full Body Static Stretches** Gradual stretching of a muscle through the muscle’s entire range of motion Ballistic stretching **Ballistic Stretches for Pectoralis Major** Rhythmical, bouncing action Proprioceptive neuromuscular facilitation **Hamstring PNF Techniques** Combination of contraction and relaxation of muscles

Cardiorespiratory Conditioning Activities that put increased demand on lungs, heart, and other body systems Uses large muscle groups for activities Muscular endurance Ability of muscles to sustain high-intensity, aerobic exercise

Cardiorespiratory Conditioning (cont’d.) An aerobic conditioning program should take into account: Beginning fitness level Age Sex Physical limitations

Special Individualized Programs Cost depends on program type and amount of time devoted to personalized instruction Personal trainers should be certified The National Federation of Professional Trainers The International Sport Sciences Association The American College of Sports Medicine

Individualized Programs (cont’d.) Athletes should “comparison shop” to find a personal trainer to fit their needs

Conclusion Trying to prevent injuries before they occur is known as prehabilitation Personalized programs are an integral component of the total athletic fitness program There are many different ways to achieve fitness

Conclusion (cont’d.) Stretching and flexibility are important components of fitness A well-thought-out stretching and flexibility program helps with injury prevention and treatment