Preventing Injuries through Fitness Training - PowerPoint PPT Presentation

Preventing Injuries through Fitness Training

Chapter 4

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

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

• 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

• Establish phases based on the ___________ season
• General Prep Phase – Offseason
• _________________ Phase – Preseason
• Competition Phase – In Season
• Transition Phase – Postseason

• 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)

• 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)

• ________ ___________- 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

• 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

• 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

• ________________- 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

• 1) Warm-up
• 2) Stretching
• 3) ____________
• 4) Cool-down
• 5) Stretching

• 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

• 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

• 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

• ________________- the range of possible movement in a joint and its surrounding muscles
• Affected by: ___________ Structure

Muscle Bulk

Connective Tissue

Age & Gender

• 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

• 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

• 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

• _____________ 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

• 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

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

• 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

• 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)

• _______________- 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

• 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

• 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

• 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

• 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

• (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

• 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

• 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

• __________________
• _________________ 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

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

• ______ _________- 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

• Examples
• Sit-ups & crunches
• Back extensions
• Leg lifts
• Holds – prone/supine/side
• Stability ball exercises

• 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

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

• ____________- 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

• 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

• _____________________- 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

• Advantages
• Requires little experience
• No spotter needed
• Requires no equipment
• Disadvantages
• Does not build power
• Implementation
• 3 sets
• 10 reps and ______________