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INJURY PREVENTION & PRESEASON
CONDITIONING…
FLEXIBILITY
Improved
incidence of musculoskeletal injuries.
has been determined to reduce the
Muscles that cross two or more joints have been found to be those most commonly injured.
This increase probably results, in part, from the greater levels of stretching during activity
within these muscles.
Flexibility is defined by Jensen and Fisher (1972) as “
they report that several factors determine the ROM of a given joint.
These include bone structure; tissue mass surrounding the joint; and extensibility of tendons,
FLEXIBILITY
Warmup exercises have been found to be effective in
Both chronological age and gender have also been found to affect flexibility.
In addition, females have been found to be more
This is most likely related to differences in
FLEXIBILITY
Two types of flexibility have been identified:
Static flexibility involves the ROM achieved through passive manipulation of a given
joint by another person while the muscles are related.
Dynamic flexibility is the ROM achieved by contracting the muscles around the joint,
such as the ROM of knee flexion when contracting that joint’s flexor muscles.
Stretching exercises have been found to be effective in improving the extensibility of
muscle tissue and
FLEXIBILITY
Stretching exercises can be grouped into four different categories based on the
method employed.
Balistic stretching involves
A typical example is what is commonly called a standing toe touch.
The athlete typically repeatedly extends the trunk back up and then forcefully bends
downward again in an effort to get the hands closer to the feet.
The muscles presumably being targeted in this stretch are the
FLEXIBILITY
Static stretching, as the name implies, involves moving a joint to a position where tension can
be felt in the target muscles being stretched, with the position being sustained (held) for a
period ranging from
Proprioceptive neuromuscular facilitation (PNF) involves a technique originally developed for
use with patients suffering from paralysis.
Essentially, PNF uses the body’s proprioceptive system to stimulate muscles to relax.
A variety of manual techniques has been developed, all using PNF techniques.
To use PNF techniques effectively,
However, basic PNF techniques for muscles that commonly benefit from stretching, such as the
hamstrings, can be taught to nonmedical professionals and can be executed effectively by
FLEXIBILITY
Passive stretching involves having someone other than the athlete
This is commonly seen in sports such as swimming or gymnastics, in which an athlete
will work with a partner to stretch the shoulders and arms behind the body.
Static stretching is probably the most effective, with effects lasting up to 90 minutes
(safran et al., 1989).
Evidence suggests that the best time to use static stretching is at the end of a workout
when the tissues are warmer as a result of increased blood flow.
Ballistic stretching is considered the
The medical evidence is overwhelming in
NUTRITION AND BODY COMPOSITION
The dietary habits of any athlete, regardless of the sport,
Obviously, the body responds to a conditioning program in a more positive manner
when adequate amounts of essential nutrients are consumed in the daily diet.
An overemphasis on leanness—by society, parents, coaches, and athletes
PERIODIZATION
The periodization model includes several components that represent increasingly
smaller units of training time.
The largest unit is known as a
The macrocycle can then be divided into smaller units known as mesocycles, which last
from several weeks to a month or more,
The smallest component is called a microcycle and consist of 2 to 4 weeks of training
with fluctuations in intensity, duration, and frequency.
A mesocycle consist of several successive microcycles leading to a
PERIODIZATION
During a transition phase, training is adjusted gradually, either to bring an athlete to peak
fitness or to allow athletes to rest and recover after the competitive system.
In short, the function of the transition phase is to give the body time to recover from the
The components of a macrocycle are determined by the number of competitive seasons
contained in a given calendar year.
For an athlete who competes in one sport/year with one competitive season, the macrocycle
typically includes postseason, off-season, preseason, and in-season components.
Conversely, for an athlete with more than one competition season in the same calendar year,
there may
PERIODIZATION
This would be a model for the college-level football player who has
Periodization programs that include a goal of the development of muscle power
include the preparatory period, normally placed in the off-season portion of the
training year, which progresses the athlete through three distinct phases.
They are hypertrophy/endurance, strength and finally, power.
The purpose of the hypertrophy/endurance phase is to strengthen the connective
PERIODIZATION
The intensity levels in the hypertrophy/endurance phase are generally low with
higher volumes, which equates to more repetitions completed per session with a
The strength phase is next and represents a
The objective of this phase is obviously to increase the strength of the involved muscle
groups.
The exercise intensity levels are increased progressively to as high as 80% of 1 RM
for each exercise.
Conversely,
PERIODIZATION
The final phase,
By definition, the intensity during the power phase is very high- often as high as 90%
of 1RM for each exercise with lower training volumes.
PERIODIZATION
A typical application of periodization for a two-season-per-year athlete can be illustrated
with a collegiate level football lineman preparing for the spring football season.
During the preseason phase, he may spend the first 3 weeks working on muscle strength and
hypertrophy (microcycle),
These two microcycles constitute a mesocycle with the goal of improving lower-extremity
power.
A transition phase is then inserted just prior to the onset of the competitive season.
During the spring season, the player reduces his weekly frequency of weight training to
MODIFICATION OF EXTRINSIC FACTORS…
Extrinsic risk factors for sports injuries include the practice/competition environment,
facilities, protective equipment, and officiating and coaching.
It is critical that coaching personnel, athletic program administrations, and, if on staff,
Board of Certification, Inc
PRACTICE/COMPETITION ENVIRONMENT…
Whether outdoors or indoors, the environment must be assessed to determine whether
it represents a potential health risk.
FACILITIES…
All sports facilities must be designed, maintained, and frequently inspected for the
safety of all participants.
Budgets and local building codes must be considered
Shared facilities are common
Football fields are often surrounded by an outdoor running track with field event
equipment either on the playing field or on the ends of the field.
All facilities must meet the minimum requirements for safe participation.
With respect to indoor facilities, primary concerns center on lighting, playing surfaces,
and room dimensions.
A floor that is not cleaned regularly
FACILITIES…
Locker rooms and shower facilities should be designed to enable participants to move
CONCLUSION…
This concludes your year of long, LONG, power points. I am so very proud of ya’ll
and wish you the best of luck this up coming year!!!!
GO LEPS!