1. Prehabilitation and Preseason Conditioning
Chapter 7:
Prehabilitation and Preseason Conditioning

2. Rehabilitation v Prehabilitation
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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.
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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)
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5. 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!
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6. Preseason Conditioning
Who’s in charge of prescribing?
Who’s involved?
Can this routine/program be adjusted?
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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
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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
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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
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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).
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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.
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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.
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13. 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
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14. 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.
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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.
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16. 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.
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17. 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.
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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
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Biodex
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Circuit training
uses 6 to 10 strength exercises that are completed one after another
Each exercise is separated by a brief, timed rest interval
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21. 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.
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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.
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23. 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
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