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PowerPoint Presentation to Accompany ©©2011 Delmar, Cengage Learning 2010 Delmar, Cengage Learning 1 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