Preventing Injuries through Fitness Training

1. Preventing Injuries through Fitness Training Chapter 4

2. Intro • Goals of fitness training • Flexibility • Muscular strength, _______________ , & power • Cardiorespiratory endurance • These goals are important for athletic success • Also important to ___________ injury

3. Program Design - Periodization • _________________- an approach to conditioning that systematically varies workouts throughout the year in order to bring about a peak • Reduces ___________ • Reduces injury

4. Program Design- Periodization • Using periodization • Establish individual needs • ____________ vs weaknesses • Past injuries? • Establish needs of the sport • Aerobic or ____________? • Upper body, lower body, both? • Strength, power, endurance? • Establish season schedule • Offseason, preseason, in-season, postseason

5. Program Design - Periodization • Establish phases based on the ___________ season • General Prep Phase – Offseason • _________________ Phase – Preseason • Competition Phase – In Season • Transition Phase – Postseason

6. Periodization • Establish ____________, intensity, and frequency • General Prep – Offseason • Hypertrophy to Strength • Uses general strengthening exercises • Volume: moderate –high (6-12 reps) • Intensity: moderate (70-85% of 1 RM) • Special Prep - Preseason • Strength to _______________ • Uses sport specific exercises • Volume: low- moderate (3-8 reps) • Intensity: high (80-90% of 1RM)

7. Periodization • Competition – In Season • Power • The focus should be on maintaining ______________________ built during the offseason & preseason • Exercises should be limited to only the most important • Frequency drops to 1-2 sessions per week to allow for game schedule and adequate recovery • Volume: very low (1-3 reps) • Intensity: very high (90-100% of 1 RM) • Transition – ____________________ • Active recovery, endurance • Fun drills, games, etc • Volume: very high (15-20 reps) • Intensity: low (enough to maintain fitness level)

8. Program Design - Cross Training • ________ ___________- involves substitution of alternative activities that have some carryover value to sport • Useful in the postseason & offseason to maintain fitness and avoid boredom • May allow injured areas normally used in the sport to ______ by working out other areas of the body • Ex. Swimmer may choose to jog or cycle • This provides necessary cardio • Emphasis is on lower body • If an injury existed in the shoulders (key for swimming) this would allow for rest

9. Principles of Strength & Conditioning • SAID Principle- Specific _____________ to Imposed Demands • When the body is subjected to stresses and overload, then it will gradually adapt to them over time • Stress should be gradual and not great enough to produce injury • Overload- introducing a workload to the body that is more _______________ than it is used to • Progression- increase of workload in a gradual manner to avoid injury

10. Principles of Strength & Conditioning • Intensity- the level of ______________ of the workload • Typically expressed in rep max • Repetition- performing the exercise one time • Max Rep- the most weight that a person can do at one time • Set- a group of repetitions • Rest- period of recovery between _________ that allows the body’s energy systems to replenish with ATP

11. Principles of Strength & Conditioning • ________________- the program should be designed to meet the needs of the specific sport • Individuality- the program should also be ___________ to each individual • Should address strengths, weaknesses, & previous injuries

12. Components of the Workout • 1) Warm-up • 2) Stretching • 3) ____________ • 4) Cool-down • 5) Stretching

13. Warm-up • Warm-up- a period of ________ intensity exercise to prepare the body for the work-out • Duration: 10-30 minutes • The more advanced the exercise the longer the warm-up • Stretching should be performed _________ warm-up

14. Warm-up • Reason for Warm-up • Prepares body for exercise • Reduces risk of injury • Improves performance • _______________ stretching • Muscles can contract more forcefully • Nervous Sys. responds faster • Physiology • Increases blood flow to muscles • Temperature of ___________ increases • More oxygen available to muscle

15. Warm-up • Types • 1) General Warm-Up: increases _________ flow and temperature • Should produce a light sweat • Cardio exercise, sprints, light plyometrics • 2) _____________ Warm-Up: specific to the event • Performed after the general warm-up • Prepares for the sport/event • Medicine ball throws, plyometrics, sport drills

16. Stretching • ________________- the range of possible movement in a joint and its surrounding muscles • Affected by: ___________ Structure Muscle Bulk Connective Tissue Age & Gender

17. Stretching • Why is flexibility important? • _____________ Risk of Injury • Enhanced Muscular Performance • Relief from Muscular Soreness (lactic acid) • Improvement in _____________ & Low Back Pain • Relaxation and Stress Tension

18. Stretching • When should you stretch? • _____________ activity • During activity when tightness is felt, or a cramp occurs • After activity • Extra stretching may be _______________ to those with range of motion deficits

19. Stretching • Frequency & _________________ • A stretch should be held for 20-30 seconds • That stretch should ideally be repeated 2-3 times • A stretch _________________ that incorporates all joints is best before activity, but extra stretches for the body areas that will be stressed the most are desirable

20. Stretching • _____________ range of motion (AROM) • Joint movement via muscle contraction • Not a good indicator of tightness or looseness because it does not stress tissue • _____________ range of motion (PROM) • Motion of joint to end points without muscle contraction

21. Stretching • Static Stretching- A stretch where an end point is reached and held • _______________ Stretching- A bouncing stretch in which the end point is not held • Dynamic Stretching- Establishing flexibility using sport-specific movements • Proprioceptive _________________ Facilitation- A stretch that uses neural receptors and altering contracting/relaxing in order to produce an increase in range of motion

22. Types of Strength & Conditioning Activities • Strength • 1) Isometric Strengthening • 2) Progressive Resistive Exercises • 3) Core Stabilization • 4) ___________ Training • 5) Plyometrics • 6) Calisthenics • Conditioning • 1) Speed • 2) Agility • 3) ______________ Endurance

23. Principles of Strength Training • Types of Strength • Strength- maximal amount of force one can exert • Power (___________ strength)- maximal force over short time (combo of speed & strength) • ________________ Strength- muscle force over a long time or many repetitions

24. Principles of Strength Training • Types of Muscle Contractions • _____________- contraction in which the muscle doesn’t change length • Ex. Pushing against a wall • Useful in early stages of rehab when reestablishing muscle contraction • Isotonic- contraction where muscle ____________ length • Contraction that we typically think of when we think of weight lifting • Concentric- contraction occurs while muscle shortens (up bicep curl) • Eccentric- contraction occurs while muscle lengthens (down bicep curl)

25. Principles of Strength Training • _______________- contraction in which a maximal amount of force is exerted over the entire range of motion • Muscles are not uniformly strong through the ROM • Isokinetic devices: hydraulic, air cylinder, or braking systems • As speed ________________ so does resistance • Usually used for rehab

26. Principles of Strength Training • Factors of Strength • 1) Size of the Muscle • Bigger muscles are ______________ • 2) Number of Muscle Fibers • Born with a set amount of fibers • The more fibers = greater chance of hypertrophy • 3) Percentage of ___________ Type • Slow Twitch Muscle Fiber (Type I): generate small amount of force but are difficult to fatigue----endurance • Fast Twitch Muscle Fiber (Type II): generate large amount of force but are easily fatigued-------strength • All people have both, but only in certain percentages • Helps predict potential

27. Principles of Strength Training • 4) _____________ Arrangement • Angle of Pennation- • Angled muscle fibers can contract stronger • More sarcomeres in line • Straight muscle fibers can contract faster • 5) Neuromuscular Factors • ________________ of contraction • Recruitment of motor units • Most strength gains early on are due to these neurological factors

28. Principles of Strength Training • Physiology of Strength Gains • 1) _______________ Synthesis Theory • Exercise increases protein synthesis • Increases myosin & actin • Myofibril increases in size • 2) Microtear Theory • Exercise causes ______________ in the muscle • Muscle heals itself stronger than before

29. Types of Strength Training- Isometric • 1) Isometric Exercise- exercise that involves a muscle contraction in which the muscle does not change ____________ • Ex. pushing against a wall • Advantages • Isometrics are usually used in the early stages of rehab • No equipment is needed • Low risk of injury • Disadvantages • Only small _____________ gains are possible • Strength gains are made only in the position the exercise was performed in, not in the whole range of motion

30. Types of Strength Training- Isometric • (Disadvantages cont.) • _________________ cause a spike in blood pressure that could possibly result in a life-threatening cardiac condition • _________________ Effect- spike in blood pressure cause by isometrics • Implementation • Isometric contractions should be held for 10 seconds

31. Types of Strength Training- PRE’s • Progressive _______________ Exercise- isotonic strengthening exercises in which force is generated as the muscle changes length • Equipment used: • Free weights = barbells w/ weight plates & dumbbells • Weight machines • Exercise bands (theraband) • Free weights vs. ______________ • Free weights = better translation to sport • Free weights work stabilizer muscles and balance • Machines are safer and require less experience

32. Types of Strength Training- PRE’s • PRE Terminology • Repetition (rep)- number of times an exercise is repeated • Repetition max (rm)- the weight at which an exercise can be performed one repetition • Set- group of _______________ • Intensity- amount of weight or resistance • Recovery period- rest in between sets • _____________- number of times an exercise is performed during the week

33. Types of Strength Training- PRE’s • __________________ • _________________ must take place • Progression should be utilized to maximize benefits and reduce injury • Sets- three sets should be performed per workout • Repetitions- • Power- start at 10-12 rep range; progressively increase intensity as volume decreases • Endurance- start at 10-12 rep range; progressively increase volume as intensity decreases • Frequency- 2-3 times per week is a minimum to see results

34. Types of Strength Training- PRE’s Upper Body Lower body • Bench press- incline/decline • Military press • Bicep curls • Tricep extensions • Lat pull downs • Dumbbell flys • Rows • Front/lateral raises • Wrist curls/extensions • Squat • Leg press • Leg extensions • Leg curls • 4 way hip machine • Calf raisers

35. Types of Strength Training- Core • ______ _________- exercises that focus on the abdomen, lower back, and pelvic regions • Should be part of any lifting program • Benefits • Improves posture • Reduces risk of lower back injury • Improves dynamic function for coordinated movements

36. Types of Strength Training- Core • Examples • Sit-ups & crunches • Back extensions • Leg lifts • Holds – prone/supine/side • Stability ball exercises

37. Types of Strength Training- Circuit • Circuit Training- a series of exercise stations that consist of various combinations of weight training, ___________, calisthenics, and brief aerobic exercise • Advantages • Builds strength and _____________ • Allows for a quick workout • Structured workout keeps people on task • Disadvantages • Does not really build cardio • Not good for inexperienced, weak, or disabled individuals who may require more time and attention

38. Types of Strength Training- Circuit • Implementation • 8-12 stations • 20-45 seconds in between stations • Allows for rest and time to switch • Circuit should be repeated 3 times

39. Types of Strength Training- Plyometric • ____________- technique that involves a rapid eccentric stretch of a muscle, followed immediately by an explosive concentric contraction • Methods: • Lower body: hops, bounds, & depth jumps (box) • Upper body: medicine ball tosses • Advantages • Builds explosive strength • Builds eccentric strength and thus ________ control • Disadvantages • Increased risk of injury • Requires athlete to have a pre-existing strength base

40. Types of Strength Training- Plyometric • Implementation • 1-3 times per week depending on ___________ • Reps: • Beginner: 80-100 per session • Intermediate: 100-120 per session • Advanced: 120-140 per session • As intensity increases; volume should decrease

41. Types of Strength Training- Calisthenics • _____________________- exercise technique that involves using gravity and the body’s weight as resistance • Types: • Push-ups • Sit-ups • Crunches • Leg lifts • Holds • Back extensions, • Chin-ups • Pull-ups • Calf raises • Lunges

42. Types of Strength Training- Calisthenics • Advantages • Requires little experience • No spotter needed • Requires no equipment • Disadvantages • Does not build power • Implementation • 3 sets • 10 reps and ______________