Reconditioning Programs

1. Reconditioning Programs

2. Strength and Conditioning Principles • Injured athletes must get fit in order to successfully return to participation • Physical conditioning must be addressed

3. Progressive Resistive Exercise • Used when the goal is to develop strength • Progressively increase the load (weight or number of reps) both during a training session and over a period of time • By advancing resistance training appropriately, further injury can be avoided and the body can adapt to the demands of the activity

4. Overload Principle • For a muscle to gain strength or endurance, it must be stressed beyond the demands of previous activity • Ex. Bench press 50 pounds 10 times and then the next time, increasing the weight to 55 pounds for 10 times • Can increase more than just weight • Can increase frequency of workout, intensity of exercise, length of workout, type of exercise performed

5. Specificity of Training • Specificity-means the body systems will adapt to the specific demands placed upon them • Ex. If you want to become a better runner, your training should consist of mostly running • Muscles will get used to the specific activities required of it

6. Types of Movements • Muscles function in various ways • Muscle may contract simply to hold a joint still and not allow it to move • Muscles may contract to move a limb through a whole motion • 3 types of contractions: isotonic, isometric, and isokinetic

7. Isotonic • Occur when moving a joint through a range of motion with a fixed amount of resistance • Ex. Free weights • When muscles shortens against resistance-concentric contraction • When muscles lengthen against resistance-eccentric contraction

8. Isometric • No joint movement performed • Ex. Pushing against a brick wall • Because there is no motion at the joint, the joint is less likely to become irritated or painful • Useful in early stages after an injury

9. Isokinetics • Speed of movement is controlled • Performed using sophisticated equipment that controls the speed at which an athlete will work

10. Muscular Development Programs • Purpose will be to overload the muscles in a specific manner using either isotonic, isokinetic, or isometric movements • Most programs use isotonic movements and free weights

11. Muscular Strength • The ability to exert force against a resistance • Heavy weight with low number or repetitions • Often leads to developing muscular endurance and power

12. Muscular Endurance • Ability of a muscle to perform repetitive movements for an extended period of time • Use lower amount of weight and perform a higher number of repetitions • Circuit training is a popular method of training • Has multiple stations involved • Stay at one station for a set amount of time or reps and then rotate to the next station

13. Power • Refers to the ability to exert force quickly • Can use very heavy weights and a low number of reps but movement is done quickly • Ex. Lineman reacting quickly once a ball is snapped by exploding off the line of scrimmage and pushing his opponent

14. Joint Flexibility • Stretching is performed to lengthen tissue that has been shortened from lack of use • Should be performed if ROM is limited b/c of soft tissue stiffness around joint • Should not produce pain • Should be done before and after heavy athletic activity

15. 3 Types of Stretches • Static-muscle isolated, stretched, and held in stretch for approx. 30 seconds • Ballistic-specific muscle isolated and quickly stretched and relaxed repetitively (bouncing) • Not recommended b/c it can aggravate injuries or cause new ones • Dynamic-done by moving a limb or body part through their ROM