Prehabilitation and Preseason Conditioning Chapter 7: Prehabilitation and Preseason Conditioning

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.

Preseason Conditioning Whenever athletes begin a fitness program, or after extended time off, their bodies need time to adjust to the new stresses & demands By starting slowly, the body is allowed to adjust to the new demands; and then gradually increase the demand Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Preseason Conditioning (cont.) Focuses on developing the athlete in the off season Begins 6-8 weeks prior to sports participation Sports medicine physicians, certified athletic trainers & qualified coaches prescribe preseason conditioning & provide information on the type, frequency, intensity, & duration (FITT) Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. Strength Training A highly adaptive process whereby the body changes in response to increased training loads Adaptation refers to the systematic application of exercise stress sufficient to stimulate muscle fatigue, but not so severe that breakdown and injury occur. If muscle is worked beyond its normal limits, it adapts by becoming larger (hypertrophy) If a muscle is worked less than normal, it becomes smaller (atrophy) Purpose of progressive resistance exercise (PRE) is to allow the body to adapt to the increased demand Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Strength Training (cont.) Overload Muscles increase in size & strength when they are forced to contract at tensions close to maximum Muscles must be overloaded at a progressively increased rate Ideal number of reps is 6-12, done in multiple sets of 3 or 4 Proper rest intervals between sets allow muscles to recover from exertion & prepare for the next work interval Overload is a progressive overwork of muscles at a controlled, increased rate to achieve consistent gains in strength. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Strength Training (cont.) Specificity Muscles adapt specifically to the nature of the work performed, an attribute known as specificity When muscles contract, they recruit different types of motor units to carry out the contraction Slow-twitch fibers: low-intensity, fatigue-resistant Fast-twitch fibers: high-intensity, rapid fatigue Increases in strength, including rehabilitation after injury/surgery, are very specific to the type of exercise, which should be as close as possible to the desired movements of activity Muscle fiber type plays an important role in determining success in some sports, but not others 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. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Strength Training (cont.) Reversibility Muscles atrophy with disuse, immobilization, and starvation Leads to decreased muscle mass & strength Slow-twitch fibers will typically atrophy faster than fast-twitch fibers Individual Differences Relative pre-dominance of fast- and slow-twitch motor units in muscles Fiber composition is genetically determined Reversibility is the process of muscle atrophy due to disuse, immobilization, or starvation, which leads to decreased muscle mass and strength. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Stretching & Flexibility Stretching, moving joints beyond normal range of motion (ROM), is useful for injury prevention as well as injury treatment ROM is ↑ due to ↑ the length of muscles, which means limbs & joints move further Warming up is essential component of stretching by ↑ heart rate, blood pressure, & respiratory rate  ↑ O2 & nutrient delivery to muscles Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Stretching & Flexibility (cont.) Flexibility: ability of a joint to move freely through its full ROM Active > inactive ♀ > ♂ Older < younger As important as strength & endurance Muscles must be stretched to achieve flexibility!!! Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Stretching & Flexibility (cont.) Types of Stretching Static Stretching gradual stretching of a muscle through the muscle’s entire ROM, done slowly until pull sensation Ballistic Stretching involves rhythmic bouncing action, largely discounted today due to ↑ incidence of injury Proprioceptive Neuromuscular Facilitation (PNF) involves a combination of contraction & relaxation of the muscles; done with qualified assistant Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Strength-Training Exercises Isometric exercise is an activity that causes tension in the muscle to increase, but does not cause the muscle to shorten. Muscles contract, but there is no movement in the affected joints Muscle fibers maintain a constant length throughout the entire contraction Often used for rehabilitation BP ↑ rapidly Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Strength-Training Exercises (cont.) Dynamic exercise is an activity that causes muscles to contract and shorten. Also known as isotonic exercise Dynamic muscle training works muscle groups through their range of motion. Movement of the joint does occur Concentric contraction: muscles shorten Eccentric contraction: muscles lengthen Manual resistance training is a form of dynamic exercise accomplished using a training partner. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Strength-Training Exercises (cont.) Isokinetic exercise is an activity in which a machine is used to control the speed of contraction within the muscle’s range of motion. Cybex or Biodex provide isokinetic results Generally used in rehabilitation centers & not available to general public Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Strength-Training Exercises (cont.) Circuit training uses 6 to 10 strength exercises that are completed one after another. Each exercise is performed for a specific # reps or specific period of time with brief rest time in between exercises If more than one circuit is to be completed, the circuits will be separated by a longer rest period Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Special Individualized Programs Personal trainers Strength training Cardiovascular fitness Speed & agility Endurance work Body composition Certified Athletic Trainers Considerable knowledge of anatomy & physiology Biomechanics Nutrition Can be found in schools, performance centers, & clinics Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Cardiorespiratory Training Also known as aerobic or endurance training Activities that put an increased demand on the lungs, heart, and other body systems May improve performance in all sports activities Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Cardiorespiratory Training (cont.) Large muscle groups are used for activities such as walking, jogging, swimming, cross-country skiing, or cycling Goal is to train the heart & other muscles to use O2 more efficiently, allowing athlete to perform longer Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.

Cardiorespiratory Training (cont.) Results include: ↑ heart size ↓ resting heart rate (RHR) ↓ blood pressure More efficient oxygen transfer rates ↑ resting metabolism Benefits include: Reduced fatigue Improved self-confidence Improved muscle strength & tone ↑ endurance ↓ stress levels ↓ body fat Improved overall physical & mental health Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED.