1. Unit 2 Chapter 4 Injury Prevention

2. Causative Factors Extrinsic –equipment, environment, activity, conditioning Intrinsic –age, gender, body size, history of injury, fitness, muscle strength

3. Intervention Stragtegies Primary purpose for PPE – ID preexisting risk factors – Meet legal and insurance requirements Secondary purpose – Determine general heath – Counsel health related issues – Assess fitness level

4. Injury Prevention and Preseason Conditioning The essential aspect of any injury prevention program is the optimal development of physical fitness of the athlete

5. Components of Fitness Cardiorespiratory (Aerobic) Fitness Muscular Strength, Power, and Endurance Flexibility Nutrition Body Composition

6. Benefits of Developing Total Fitness Program Improved performance Reduction of injury

7. Principles of Conditioning Warm Up/Cool Down Motivation Overload Consistency Progression Intensity Specificity Individuality Minimize stress Safety

8. Aerobic Fitness The amount of work that can be accomplished using the oxidative system to convery nutrients to energy Volume of O 2 consumed per unit of body weight per time is expressed: mL/kg/min -1 Aerobic fitness can assist in avoiding injuries related to fatigue

10. Muscle Strength, Power, & Endurance Strength = 1RM Power = Force x Velocity Endurance = ability to sustain muscle activity Muscle power is more important to performance than pure strength Performance is time dependent; therefore, athletes need to be quicker and more explosive Muscle strength, power & endurance are improved by free weights and require different types of training by manipulating training volume, intensity, and frequency

11. TRAINING VOLUME –Total amount of weight lifted in a given workout session –Calculated by multiplying the total number of sets and reps by the amount of weight lifted –General rule: higher training volume – lower the amount of weight lifted in a given set EX: 175, 185, 195 x 10 = 5550 155, 165, 170 x 12 = 5880

12. TRAINING INTENSITY Amount of weight lifted per rep The faster the rep, the higher the intensity in terms of velocity

13. TRAINING FREQUENCY # of sessions completed in a given period of time Record it as # of workouts/week General rule is 3-5 strength workouts/week

14. Rest periods Amount of time allowed for the body to recover between sets of training sessions Strength or power –recovery should be 3-5 minutes Endurance training –15-30 seconds Physiologically, there are limits to how quickly muscle tissue can adapt to a workout Require 24-48 hours for full recovery after a moderate to high intensity workout

15. Periodization Tailor training program to meet specific needs of individual athlete to maximize performance at time of competition but to avoid injury Macrocycle – largest unit Mesocycle – smaller units of macrocycle; weeks or months Microcycle – smallest component; 2-4 wks Mesocycle contains several microcycles leading for specific conditioning goals (hypertrophy) Transition phase – adjust training gradually; gives body time to recover from previous cycle

16. FLEXIBILITY ROM at a given joint Muscles that cross two or more joints are commonly injured

17. FACTORS THAT DETERMINE RANGE OF MOTION Bone structure Tissue mass Extensibility of connective tissue Tissue temperature Age Gender

18. TYPES OF FLEXIBILITY Static – ROM through passive manipulation while muscle is relaxed Dynamic – achieved by contracting muscle around joint; active

19. STRETCHING EXERCISES Ballistic stretching –powerful contractions of muscle to force joint to greater ROM Static stretching –move the joint into a position of stretch that is held for period of 3” to 60” Proprioceptive Neuromuscular Facilitation (PNF) –Hold-relax –Contract-relax –Hold-relax with agonist contraction Passive stretching –someone other than athlete does stretching through ROM

20. Stretching Exercises (cont’d) Research indicates that static stretching is probably most effecting with effects lasting up to 90 minutes Use static stretching at the end of a workout when tissue is warmer because of increased blood flow Ballistic stretching is least effective; may result in injury

21. Agonist vs Antagonist To achieve knee extension –Quadriceps contracts – agonist –Hamstring relaxes/stretch – antagonist –Antagonist muscle being stretched; done in response to contraction of opposing muscle –Agongist muscle being contracted

22. BASIS OF STRETCHING Stretching is based on the concept of the stretch reflex. The stretch reflex deals with the muscle spindles and the GTO’s of each muscle. Muscle spindle –reflex resistance to stretch Golgi Tendon Organ (GTO) –reflex relaxation in response to stretch http://www.slackbooks.com/excerpts/38006/380 06.asphttp://www.slackbooks.com/excerpts/38006/380 06.asp