Chapter 7 Prehabilitation and Preseason Conditioning Prehabilitation Decreases

Chapter 7: Prehabilitation and Preseason Conditioning

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. 2

Strength Training § Adaptation refers to the systematic application of exercise stress sufficient to stimulate muscle fatigue, but not so severe that breakdown and injury occur. § 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. 3

Strength Training (cont. ) § 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. § 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. 4

Strength-Training Exercises § Isometric exercise is an activity that causes tension in the muscle to increase, but does not cause the muscle to shorten. § Dynamic exercise is an activity that causes muscles to contract and shorten. Copyright © 2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 5

Strength-Training Exercises (cont. ) § Dynamic muscle training works muscle groups through their range

Strength-Training Exercises (cont. ) § Manual resistance training is a form of dynamic exercise accomplished using a training partner. Copyright © 2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 7

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. § Circuit training uses 6 to 10 strength exercises that are completed one after another. Copyright © 2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 8

Strength-Training Exercises (cont. ) § 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. Copyright © 2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 9

Strength-Training Exercises (cont. ) § Proprioceptive neuromuscular facilitation involves the contraction and relaxation of muscles against maximum resistance at the end of the range of motion. Copyright © 2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 10

Cardiorespiratory 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. 11