Power Point Presentation to Accompany 2011 Delmar Cengage

Power. Point Presentation to Accompany © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning

Chapter 7 Prehabilitation and Preseason Conditioning © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 2

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 33

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 44

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 55

Prehabilitation • Rehabilitation: – 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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 66

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 77

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 88

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 99

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 1010

Strength Training (cont’d. ) • 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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 1111

Strength Training (cont’d. ) • Individual differences – People vary in the rate at which they gain strength © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 1212

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 1313

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 1414

Strength Training Exercises (cont’d. ) • Isokinetic exercise – Machines control speed of contraction within range of motion • Combines isometrics and weight training • Circuit training – Six to ten strength exercises completed as a circuit – Improves strength and stamina © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 1515

Strength Training Exercises (cont’d. ) • Stretching – Moving joints beyond normal range of motion • Flexibility – Ability of a joint to move freely through full range of motion © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 1616

Strength Training Exercises (cont’d. ) • Static stretching – Gradual stretching of a muscle through the muscle’s entire range of motion • Ballistic stretching – Rhythmical, bouncing action • Proprioceptive neuromuscular facilitation – Combination of contraction and relaxation of muscles © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 1717

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 1818

Cardiorespiratory Conditioning (cont’d. ) • An aerobic conditioning program should take into account: – Beginning fitness level – Age – Sex – Physical limitations © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 1919

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 2020

Individualized Programs (cont’d. ) • Athletes should “comparison shop” to find a personal trainer to fit their needs © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 2121

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 2222

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 © 2011 Delmar, Cengage Learning © 2010 Delmar, Cengage Learning 2323