© 2010 Delmar, Cengage Learning 1 © 2011 Delmar, Cengage Learning PowerPoint Presentation to Accompany

© 2010 Delmar, Cengage Learning 2 © 2011 Delmar, Cengage Learning Chapter 7 Prehabilitation and Preseason Conditioning

© 2010 Delmar, Cengage Learning 3 © 2011 Delmar, Cengage Learning 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 3

© 2010 Delmar, Cengage Learning 4 © 2011 Delmar, Cengage Learning 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 4

© 2010 Delmar, Cengage Learning 5 © 2011 Delmar, Cengage Learning 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 5

© 2010 Delmar, Cengage Learning 6 © 2011 Delmar, Cengage Learning Prehabilitation Rehabilitation: –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 6

© 2010 Delmar, Cengage Learning 7 © 2011 Delmar, Cengage Learning 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 7

© 2010 Delmar, Cengage Learning 8 © 2011 Delmar, Cengage Learning 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 8

© 2010 Delmar, Cengage Learning 9 © 2011 Delmar, Cengage Learning 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 9

© 2010 Delmar, Cengage Learning 10 © 2011 Delmar, Cengage Learning 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 10

© 2010 Delmar, Cengage Learning 11 © 2011 Delmar, Cengage Learning Strength Training (cont’d.) 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 11

© 2010 Delmar, Cengage Learning 12 © 2011 Delmar, Cengage Learning Strength Training (cont’d.) Individual differences –People vary in the rate at which they gain strength 12

© 2010 Delmar, Cengage Learning 13 © 2011 Delmar, Cengage Learning 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 13

© 2010 Delmar, Cengage Learning 14 © 2011 Delmar, Cengage Learning 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 14

© 2010 Delmar, Cengage Learning 15 © 2011 Delmar, Cengage Learning Isokinetic exercise –Machines control speed of contraction within range of motion Combines isometrics and weight training Circuit training –Six to ten strength exercises completed as a circuit –Improves strength and stamina 15 Strength Training Exercises (cont’d.)

© 2010 Delmar, Cengage Learning 16 © 2011 Delmar, Cengage Learning Stretching –Moving joints beyond normal range of motion Flexibility –Ability of a joint to move freely through full range of motion 16 Strength Training Exercises (cont’d.)

© 2010 Delmar, Cengage Learning 17 © 2011 Delmar, Cengage Learning Static stretching –Gradual stretching of a muscle through the muscle’s entire range of motion Ballistic stretching –Rhythmical, bouncing action Proprioceptive neuromuscular facilitation –Combination of contraction and relaxation of muscles 17 Strength Training Exercises (cont’d.)

© 2010 Delmar, Cengage Learning 18 © 2011 Delmar, Cengage Learning 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 18

© 2010 Delmar, Cengage Learning 19 © 2011 Delmar, Cengage Learning Cardiorespiratory Conditioning (cont’d.) An aerobic conditioning program should take into account: –Beginning fitness level –Age –Sex –Physical limitations 19

© 2010 Delmar, Cengage Learning 20 © 2011 Delmar, Cengage Learning 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 20

© 2010 Delmar, Cengage Learning 21 © 2011 Delmar, Cengage Learning Individualized Programs (cont’d.) Athletes should “comparison shop” to find a personal trainer to fit their needs 21

© 2010 Delmar, Cengage Learning 22 © 2011 Delmar, Cengage Learning 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 22

© 2010 Delmar, Cengage Learning 23 © 2011 Delmar, Cengage Learning 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 23