Download Prehabiliation and Preseason Conditioning

Chapter 7:
Prehabilitation and
Preseason Conditioning
Rehabilitation v
Prehabilitation
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Prehabilitation
 Decreases the chance of injury by
addressing areas of concern or
deficits 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.
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Stats - FYI
 50% of boys and 25% of girls (US)
in the 8 – 16 y.o. age range are
involved in some activity
 Children and adolescents are
becoming involved at earlier age
 30 – 40 % of injuries are overuse
(Clinical Sports Medicine)
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Preseason Conditioning
 Begin 6-8 weeks prior to sports participation
 Allows the body to gradually adapt to
demand placed on it
 Works on developing the athlete in the offseason
 Athletes work on overall conditioning as well
as concentrating on specific weaknesses
 Too much, too soon will increase risk of
injury!
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Preseason Conditioning
 Who’s in charge of prescribing?
 Who’s involved?
 Can this routine/program be
adjusted?
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Adaptation
 Adaptation refers to the systematic application of
exercise stress sufficient to stimulate muscle fatigue,
but not so severe that breakdown and injury occur.
 Skeletal muscles are highly adaptable
 If a muscle is worked beyond its normal limits, it adapts
and becomes larger or hypertrophies
-muscles strength improves
 If a muscle is worked less than normal, it atrophies
(becomes smaller)
 Progressive Resistance Exercise – muscles are worked
until they reach their capacity, then the workload is
increased to further build strength and endurance
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Overload
 Overload is a progressive overwork of
muscles at a controlled, increased rate to
achieve consistent gains in strength.
 Muscular tension must be attained at an
adequate intensity and duration for optimal
development of strength.
 Ideally, 3 sets of 6-8 reps is needed
 Strength gains are less when either fewer or
greater numbers of reps are used.
 Include proper rest between sets; allows
muscle recovery time
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Specificity
 Specificity refers to the ability of
particular muscle groups to respond
to targeted training, so that
increased strength is gained in that
muscle group only.
 When muscles contract, they recruit
different types of motor units, or
muscles fibers
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Muscles Fibers
 Slow-twitch fibers require a long period
of time to generate force; fatigue
resistant; recruited for low-intensity
activities (jogging or everyday
movement)
 Fast-twitch fibers produces quick and
forceful contractions but are easily
fatigued; recruited in high-intensity
activities (sprinting or weight lifting).
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Specificity to Sport
 Amount of training in muscle fiber depends on
how often it is used
 Distance runners – slow-twitch
 Sprinter – fast-twitch
 Weight Training – causes hypertrophy of fast
twitch fibers, but can also cause changes to
slow-twitch as well.
 Coaches tailor strength programs to recruit
specific muscle fibers and increase muscle
strength by mimicking movements of a sport
and/or position.
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Reversibility
 Reversibility is the process of muscle
atrophy due to disuse, immobilization,
or starvation, which leads to
decreased muscle mass and strength.
 If a joint is mobilized, slow-twitch fibers
will atrophy faster.
 It is important to create a program for
that will build the strength and
endurance.
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Individual Differences
 Endurance athletes will have more slowtwitch; strength athletes have more fasttwitch
 Those with more fast-twitch will tend to
gain strength faster and have a greater
potential for strength gains; fast-twitch
fibers are stronger
 Studies show that fiber composition is
genetic; a good training program can make
up for these genetic deficiencies
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Strength-Training Exercises
 A variety of exercise and
techniques can be used to build up
strength based on the principals of
progressive resistance training.
 Athletes should work with a
specialist on individual goals and
program to meet these goals.
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Isometric Exercise
 Isometric exercise is an activity that causes
tension in the muscle to increase, but does not
cause the muscle to shorten.
 Usually performed against an immovable
surface or object (wall or self).
 Often used for rehabilitation because the exact
area of muscle weakness can be isolated and
strengthening can be administered at the
proper joint angle.
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Dynamic (Isotonic) Exercise
 is an activity that causes muscles to
contract and shorten.
 Classic Example = weight training
with dumbbells and barbells
 Calisthenics (chin-ups, push-ups
and sit-ups) are examples as well.
 Blood circulation, strength, and
endurance are improved.
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Manual Resistance Training
 A form of dynamic exercise accomplished
with a training partner.
 Having a spotter allows the lifter to work
the muscles through a full range of motion.
 Adv = minimal equipment, spotter can help
control technique, 30 min or less workouts,
training can be done anywhere!
 Disadvantages = spotter required; spotter
and lifter trained properly for safety.
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Isokinetic exercise
 is an activity in which a machine is
used to control the speed of
contraction within the muscle’s
range of motion.
 Equipment is high priced; most high
schools do not have it.
 Cybex and Biodex are examples
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Biodex
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Circuit training
 uses 6 to 10 strength exercises that
are completed one after another
 Each exercise is separated by a
brief, timed rest interval
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Stretching and Flexibility
 Stretching = moving the joints beyond the
normal range of motion.
 Flexibility = ability of a joint to move freely
through its full range of motion.
 Stretching increases the length of the
muscle which leads to an increased range
of movement (decreases chance of injury)
 Athletes should warm-up before stretching
to increase the heart rate, blood pressure,
and respiratory rate; this warm up increases
the delivery of oxygen and nutrients to the
muscles.
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Stretching
 Static stretching refers to gradual, slow
stretching of the muscle through the
entire range of motion, then holding the
position for 20 to 30 seconds.
 Ballistic stretching is a rhythmic,
bouncing action that stretches the
muscles a little further each time.
 Proprioceptive neuromuscular facilitation
involves the contraction and relaxation of
muscles against maximum resistance at
the end of the range of motion.
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Cardiorespiratory Training
 Activities that put an increased demand on the
lungs, heart, and other body systems
 May improve performance in all sports activities
 Benefits =
– Reduced fatigue
– Improved self-confidence
– Improved muscle strength and tone
– Increased endurance
– Reduced stress levels
– Reduced body fat
– Improved overall physical and mental health
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