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Rehabilitation and Conditioning
 Rehabilitation-restoring function through
programmed exercise, to enable return to
competition.
Rehabilitation and Conditioning
 Prehabilitation-preventing injures before
they occur, through a preventative
management program.
Conditioning
 Preseason Conditioning-a
program 6-8 weeks
before sports
participation, allows the
body to gradually adapt
to the demands to be
placed on it.
Conditioning
 Adaptation-systematic application of
exercise stress sufficient to stimulate
muscle fatigue, but not so severe that
breakdown and injury occur.
 Hypertrophy
 Atrophy
Conditioning
 Progressive Resistance
Exercise (PRE)- training in
which muscles are worked
until they reach their
capacity, capacity is
maintained, then workload
is increased to further build
endurance and strength.
Conditioning
 Overload-progressive overwork of muscles,
at a controlled, increased rate, to achieve
consistent gains in strength. 4-8 reps with
3 or more sets.
Conditioning
 Specificity- Ability of particular muscle
groups to respond to targeted training, so
that increased strength is gained in that
muscle group only.
Functional Training
 Newest type of
training that we
have seen in the
athletic and
fitness world.
 What does it
mean?
Functional Training
 Functional training
is about training
muscles groups as a
whole. The brain
does not recognize
individual muscles,
but patterns of
movement.
Functional Training
 Goal of functional training is to apply
the strength that is developed to
sport performance.
 The athlete should be able to produce
and reduce the force needed for
sport.
Motor Units
 Slow twitch fibers-fatigue
resistant, used for
jogging-low intensity
actions
 Fast twitch fiber-fatigue
rapidly, contract rapidly
and forcefully, used for
sprinting, weight training.
Motor Units
 The exercise should mimic the
desired movements activity type.
 Slow twitch muscles atrophy faster
than fast twitch.
 A person with more fast twitch fibers
will gain strength faster and be
stronger usually.
 A persons genetic make up decides #
of fast and slow twitch fibers
Strength Training
 Isometric
exercises-activity
that causes tension
in the muscle but
does not cause the
muscle to shorten.
Strength Training
 Isotonic exercisesactivity that causes
the muscle to
shorten and contract.
Also called dynamic
exercises.
Strength Training
 Isokinetic Exercisetype of machine used
controls the speed of
contraction within
the range of motion.
Strength Training
 Circuit Training-using
6-10 strength
exercises to be
completed one after
another. Each is
performed for a
specific number or a
specific time before
moving to the next
exercise.
Stretching and Flexibility
 Stretching-moving
the joints beyond the
normal ROM
 Flexibility-ability of a
joint to move freely
through normal ROM
Flexibility
When should you stretch?
Who is more flexible?
Is strength more important than
flexibility?
Types of stretching




Static
Ballistic
Dynamic
Proprioceptive Neuromuscular
Facilitation
Types of Stretching
 Static-gradual,
slow stretching of
the muscle through
the ROM, hold for
20-30 seconds.
Most commonly
used stretch.
Gradually changing
to dynamic.
Types of Stretching
 Ballistic- rhythmical, bouncing
action that stretches the muscles a
little further each time. It trying to
force a part of the body beyond its
range of motion .
Types of Stretching
 Dynamic Stretching-consists of
controlled leg and arm swings that
take you (gently!) to the limits of
your range of motion.
Types of Stretching
Proprioceptive
neuromuscular
facilitation(PNF)combination of
relaxing and
contracting of the
muscles to
facilitate stretch.
Done often with
injured athletes.
Type
Advantage
Disadvantage
Static
Safest form of
stretching
Takes longer to complete
Less functional/ decrease power
Ballistic
Good for
Increase injuries
dynamic
Increase soreness
flexibility
Reduce static ROM
More functional
PNF
Allows for greater
stretch
Increase
neuromuscular
response
Dynamic
injury
power/function
Need for trained personnel
Cardiorespiratory Conditioning
 Also known as
aerobic or
endurance training.
It is any activity
that puts an
increased demand
on the lungs,
heart, and other
body systems.
Benefits of Endurance Training







Increase endurance
Increase resting metabolism
Increase size of heart
Decrease stress
Decrease body fat
Decrease fatigue
Improve self confidence and health
Assignment
 Go into the other room in the groups
of three or less
 Write and act a list of:





3
3
3
2
1
isotonic exercises
isometric exercises
static stretches
dynamic stretches
functional exercise
these should be for a specific sport
or activity. For example:
Assignment
 5-6 power point slides with good
explanation of a form of exercise that
is being used in our society today.
 Be ready to do a 5 minute demo with
class for the class.
 Examples??