2. 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.

4. Prehabilitation and Preseason Conditioning
Chapter 7
Prehabilitation and Preseason Conditioning

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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**

11. 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

12. 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

13. 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

14. 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**

15. 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?

16. 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

17. 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**

18. 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)

19. 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

20. 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

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

22. 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

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

24. 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

25. 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