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??