Download 64370_07_ch07 - Harrison High School

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CHAPTER 7
Prehabilitation and Preseason Conditioning
Preparation and Resources Needed
Materials: Diagrams of different motor-unit arrangements.
Equipment: Weight-training room where students can experience, firsthand, the
different types of exercise.
Personnel: Athletes from different sports in your school who are willing to describe what
they do to prepare for their sports season.
Recommended Time to Complete: Seven days (based on two class periods per day,
170 school days per year). More activities are available through the textbook,
workbook, and instructor’ s manual than can be fit into the recommended time. The
instructor should select activities that best suit his or her own teaching situation and
training program duration.
Key Terms
adaptation The systematic application of exercise stress sufficient to stimulate muscle fatigue,
but not so severe that breakdown and injury occur.
atrophy Weakness and wasting away of muscle tissue.
ballistic stretching A rhythmical, bouncing action that stretches the muscles a little further each
time. Once a popular technique, this form of stretching is rarely used today. Especially when the
muscles are cold, ballistic stretching was responsible for increased injuries.
cardiorespiratory conditioning An activity that puts increased demand on the lungs, heart, and
other body systems; also known as aerobic or endurance training.
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circuit training The use of 6 to 10 strength exercises completed one right after another; each
exercise is performed for a specific number of repetitions or period of time before moving to the
next exercise.
dynamic (isotonic) exercise An activity that causes the muscle to contract and shorten.
fast-twitch fiber Fiber in a motor unit that produces quick and forceful contractions; these fibers
are easily fatigued.
flexibility The ability of a joint to move freely through its full range of motion.
hypertrophy An increase in the size of muscle tissue.
isokinetic exercise A type of exercise in which a machine is used to control the speed of
contraction within the range of motion.
isometric exercise An activity that causes tension in the muscle to increase but does not cause
the muscle to shorten.
manual resistance training A form of dynamic exercise accomplished utilizing a training
partner.
motor unit A motor nerve plus all the muscle fibers it stimulates.
overload Progressive overwork of muscles, at a controlled, increased rate, to achieve
consistent gains in strength.
prehabilitation Trying to prevent injuries before they occur, through a preventative management
program.
preseason conditioning A program, beginning six to eight weeks prior to sports participation,
that allows the body to gradually adapt to the demands to be placed on it.
progressive resistance exercise A type of training in which muscles are worked until they reach
their capacity; once the athlete is able to maintain that capacity, the workload on the muscle is
increased to further build strength and endurance.
proprioceptive neuromuscular facilitation (PNF) A combined relaxing and contracting of the
muscles; an initial isometric contraction against maximum resistance is held at the end of the
range of motion, followed by relaxation and passive stretching.
rehabilitation The process of restoring function through programmed exercise, to enable a
return to competition.
reversibility The process of muscle atrophy due to disuse, immobilization, or starvation; leads to
decreased strength and muscle mass.
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slow-twitch fiber Fiber in a motor unit that requires a long period of time to generate force;
these fibers are resistant to fatigue.
specificity The ability of particular muscle groups to respond to targeted training, so that
increased strength is gained in that muscle group only.
static stretching A gradual, slow stretching of the muscle through the entire range of motion,
then holding the position for 20 to 30 seconds.
stretching Moving the joints beyond their normal range of motion.
Lecture Outline
I
Prehabilitation
a Rehabilitation:
i
Programmed exercise regimen designed to return an athlete to fitness
and competition
b Prehabilitation:
i
Trying to prevent injuries before they occur, through a preventative
management program
Key Concept
Prehabilitation decreases the chance of injury by addressing areas of concern or deficit
identified before participation in a sporting event. A program can be implemented to strengthen
and develop these areas, thus reducing the chance of injury during participation.
II Preseason Conditioning
a Developing the athlete in the off-season
i
Athletes work on overall conditioning as well as concentrating on specific
weaknesses
b Preseason conditioning program
i
Begins six to eight weeks prior to sports participation
Allows body to gradually adapt to demands
c
Sports medicine physicians, certified athletic trainers, and qualified youth
coaches prescribe preseason conditioning programs
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i
Provide athletes with information on the type, frequency, intensity, and
duration of training
Key Concept
Preseason conditioning allows athletes to gradually build up to the level of activity that will be
expected of them on the playing field. By starting slowly, the body is able to adjust to new
demands. Once the body has accommodated, the athlete can increase the intensity of the
conditioning. Thus, by working incrementally to adjust the body, the athlete prepares for the
demands of the season.
III Strength Training
a Body changes in response to increased training load
i
Highly adaptive
ii
Requires a systematic application of exercise stress
Stress should be sufficient to stimulate muscle fatigue, but not so
severe that breakdown and injury occur
Key Concept
Manual resistance training is done with a partner. The partner adds resistance to a lift, allowing
the muscles to fatigue, and then releases enough resistance so the lifter can finish the range of
motion. Circuit training uses 6 to 10 strength exercises, completed one after another and
performed for a specified number of repetitions or time period. Athletes may choose to work
with a personal trainer to develop an individualized training program that allows them to meet
specific goals. A variety of exercise types can be used.
b Hypertrophies
i
c
Muscle is worked beyond its normal limits, adapts, and becomes larger
Atrophies
i
Muscle is worked less than normal and becomes smaller
d Progressive resistance exercise
i
Body adapts to increased demand by training
e Overload
i
Muscles must be overloaded to improve strength
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f
Specificity
i
Muscles adapt to nature of work performed
g Reversibility
i
Muscle disuse leads to a decrease in strength and muscle mass
h Individual differences
i
People vary in the rate at which they gain strength
Key Concept
Progressive resistance training allows the body to adapt to the demands placed on it through
training. Four factors determine the rate and type of strength gain:
1. Overload, the overwork of muscles at tensions close to their maximum.
2. Specificity, the targeting of a particular muscle group to improve and gain
strength in that muscle group alone.
3. Reversibility, the characteristic of muscles that causes decreases in strength and
mass with disuse.
4. Individual differences, which account for an individual’ s ability to strengthen
certain muscles at a particular rate. Genetics have a strong influence on strength
gain.
IV Strength Training Exercises
a Isometric exercise
i
Muscles contract, but there is no motion in the affected joints
ii
Usually performed against an immovable surface or object
iii Often used for rehabilitation
Exact area of muscle weakness can be isolated
Strengthening is administered at the proper joint angle
b Dynamic exercise
i
Movement of the joint during muscle contraction (e.g., weight training with
dumbbells and barbells)
ii
Manual resistance training
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c
Isokinetic exercise
i
Machines control speed of contraction within range of motion
Combines isometrics and weight training
d Circuit training
i
Six to ten strength exercises completed as a circuit
ii
Improves strength and stamina
Key Concept
In isometric exercise, the muscles maintain a constant length throughout the contraction. This
type of exercise targets an exact area of weakness due to an injury. In dynamic (or isotonic)
exercise, there is movement of the joint during muscle contraction. This type of exercise helps
improve blood circulation, strength, and endurance. Isokinetic exercises use machines to
control the speed of the contraction within a range of motion. These exercises provide muscle
overload at a constant, preset speed and full range of motion.
e Stretching
i
f
Moving joints beyond normal range of motion
Flexibility
i
Ability of a joint to move freely through full range of motion
Key Concept
Stretching and flexibility decrease the risk of injury. Stretching allows the athlete to actually
lengthen the muscles, resulting in an increased range of motion. Therefore, joints and limbs can
move further before they suffer an injury.
g Static stretching
i
Gradual stretching of a muscle through the muscle’ s entire range of
motion
h Ballistic stretching
i
i
Rhythmical, bouncing action
Proprioceptive neuromuscular facilitation
i
Combination of contraction and relaxation of muscles
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V Cardiorespiratory Conditioning
a Activities that put increased demand on lungs, heart, and other body systems
b Uses large muscle groups for activities
Key Concept
Cardiorespiratory training conditions the heart and other muscles to use oxygen more
efficiently. This allows the athlete to perform for longer periods of time.
c
Muscular endurance
i
Ability of muscles to sustain high-intensity, aerobic exercise
d An aerobic conditioning program should take into account:
i
Beginning fitness level
ii
Age
iii Sex
iv Physical limitations
VI Special Individualized Programs
a Cost depends on program type and amount of time devoted to personalized
instruction
b Personal trainers should be certified
i
The National Federation of Professional Trainers
ii
The International Sport Sciences Association
iii The American College of Sports Medicine
c
Athletes should “ comparison shop” to find a personal trainer to fit their
needs
VII Conclusion
a Trying to prevent injuries before they occur is known as prehabilitation
b Personalized programs are an integral component of the total athletic fitness
program
c
There are many different ways to achieve fitness
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d Stretching and flexibility are important components of fitness
e A well-thought-out stretching and flexibility program helps with injury
prevention and treatment
Lesson Plans and Teaching Strategies
Follow the lecture outline to present material to students, using a variety of teaching
strategies described in the Instructional Strategies, such as modified lecture and
cooperative/collaborative learning.
Plan a trip to your school’ s weight room school. Ask coaches and/or athletes to
demonstrate the different types of exercise described in the chapter. Having students
try a few of the exercises gives them a better understanding of how athletes prepare for
their sport. The same is true of stretching techniques.
Use diagrams of motor units to help describe the differences that exist between
them. If animations of muscle stimulation and action are available through video
(preferably computer program, DVD, or laser disk animations, where the action can be
controlled for slow motion, freeze-frame, reverse, etc.), students can understand even
better what happens when muscles are stimulated.
Answers to Student Exercises
Textbook Review Questions
1 Responses will vary.
2 A well-rounded preseason conditioning program will begin six to eight weeks before
sports participation. This allows the body to gradually adapt to the increased
demands placed on it, until it is ready for the intensive competition levels of the
sports season. Let the sports medicine physicians, certified athletic trainers, and/or
qualified youth coaches prescribe the preseason conditioning program and provide
athletes with the type, frequency, intensity, and duration of training.
3 Isometric exercises provide tension in the muscles without movement, such as
pressing one’ s hands against a wall. A dynamic (or isotonic) exercise does involve
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movement, such as in weight training. Isokinetic exercise uses machines that control
the speed of contraction, such as an isokinetic stationary bicycle set to spin no more
than 90 revolutions per minute.
4 Personal trainers can individually assist with strength training, cardiovascular
fitness, speed and endurance work, and help with body composition.
5 Answers will vary.
6 One benefit is lengthening the muscles about to be used, leading to an increased
range of movement and reducing the chance of injury. Warming up before stretching
increases heart rate, blood pressure, and respiratory rate, allowing more oxygen
and nutrients to be delivered to the muscles.
7 Static stretching is gradual stretching of the muscle through its entire range of
motion. Ballistic stretching involves rhythmic bouncing, stretching the muscles a little
further with each bounce. Proprioceptive neuromuscular facilitation (PNF) involves
an initial isometric contraction against maximum resistance at the end of the range
of motion, held for six seconds, followed by a passive stretch. PNF is designed to be
done with a qualified assistant.
8 Answers will vary. Benefits of cardiorespiratory training include an increase in heart
size and pumping volume, decrease in resting heart rate and blood pressure,
reduced fatigue, improved self-confidence, improved muscle strength and tone,
increased endurance, reduced stress levels, reduced body fat, and improved overall
physical and mental health.
Workbook Quiz
1. C
2. D
3. A
4. A
5. D
6. A
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France 7-10
7. D
8. B
9. B
10. C
Critical Thinking
1. Answers will vary. Heather should start a conditioning program. She can contact
a variety of individuals or organizations to obtain advice specific to her needs.
Personal trainers can assist in strength training, cardiovascular fitness, speed,
and endurance work, as well as helping with body composition. Personal trainers
should have the proven knowledge and expertise to set up a personal training
program or be certified by NFPT, ISSA, or ACSM.
© 2010 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.