Preventing Injuries through Fitness Training

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Preventing Injuries through Fitness Training

• Chapter 4

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Objectives

• Identify the concept of periodization and the
  types of exercise that are performed in each
  phase.
• Identify principles of conditioning
• Explain the importance of the warm-up and
  cool-down periods.
• Describe the importance of flexibility, strength,
  and cardiorespiratory endurance for athletics and
  injury prevention.
• Identify the specific techniques and principles
  for improving flexibility, muscular strength, and
  cardiorespiratory endurance.

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Foundations of Conditioning
Objective Identify the principles of
conditioning
SAID PRINCIPLE
Specific
Adaptation to
Imposed
Demands
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Warm-Up and Cooldown
Objective Explain the importance of warmup and
cooldown periods.

• Warm-up Exercises
• Why are they important?
• Helps prepare body for workout by stimulating the
  CRS.
• How do they reduce injuries?
• Warms muscles up so they are not tight before
  workout
• What type of stretches should be done?
• Dynamic
• Cool-down
• Benefits Decreases muscle soreness, helps to
  elongate muscles after workout.
• How long? 5-10 minutes
• What type of stretches should be done?
• Static

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Flexibility
Objective Describe the importance of
flexibility, strength, cardiorespiratroy
endurance for both athletic performance and
injury prevention.

• Flexibility - the range of motion possible about
  a given joint or series of joints.
• Why is it important?
• Essential to normal daily function
• Essential for high performance
• How can it be limited?
• Bony structure
• Excess fat
• Skin wounds
• Muscles
• Neural tissues
• Connective tissue
• How is it measured?
• Goniometer

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Flexibility

• Active vs. Passive Range of Motion
• Active What the patient can do on their own
• Passive What the clinician can push them to do
• Agonist vs. Antagonist Muscles
• Agonist Muscle being targeted
• Antagonist Opposing muscle

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Stretching Techniques

• Ballistic Bouncing movement. Controversial
  because the jerk of the muscle when it is tight
  can cause muscle injury.
• Static Passive stretch. Increases ROM and helps
  reduce soreness.
• Dynamic Controlled muscle contractions that
  mimic sport specific activities.
• Proprioceptive Neuromuscular Facilitation (PNF)
  Stretching and muscle contractions that have been
  proven to be most beneficial for increasing ROM.
  (contract relax, slow reversal, hold relax)
• Deep Tissue Stretches the fascia around the
  muscles.
• Neural Flossing Breaks up adhesions on the nerve
  after an injury.

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Stretching Techniques Examples
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Muscular Strength and Endurance

• Muscular Strength the maximum force that can be
  applied by a muscle during a single maximum
  contraction.
• Muscular Endurance the ability to perform
  repetitive muscular contractions against some
  resistance

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Types of Skeletal Contractions

• Isometric Muscle contraction where there is no
  change in muscle length.
• Concentric Muscle contraction where the length
  of the muscle shortens.
• Eccentric Muscle contraction where the length
  of the muscle lengthens.

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What Determines the Amount of Strength?

• Size of muscle
• Number of muscle fibers
• Neuromuscular efficiency
• Biomechanical Factors
• Fast-Twitch v. slow-twitch muscle fibers
• Type 1 (ST) Carry O2, fatigue resistant,
  aerobic.
• Type 2 (FT) Fast fatiguing, anaerobic
• Level of physical activity
• Overtraining

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Resistance Training Techniques
Technique
Equipment/Activity
Action
Isometric exercise Force develops while muscle
length remains constant Any immovable
resistance Progressive resistance Force
develops while the muscle shortens or
lengthens Free weights, Universal, Exercise
(PRE) Nautilus, Eagle, Cybex, Body
Master Isokinetic training Force develops while
muscle is contracting Cybex, Orthotron, Biodex
at a constant
velocity
Circuit training Uses a combination of
isometric, PRE, or isokinetic May use
any equipment exercise in a series of
stations



Plyometric exercise Uses a
rapid eccentric stretch of the muscle to Hops,
bounds, and depth
facilitate an explosive concentric contraction
jumps Calisthenics Uses body weight
for resistance No equipment needed
(Sit-ups,push-ups,ect.)





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Resistance Training Techniques
Isometric Exercise
Progressive Resistive Exercise
Plyometric Exercise
Calisthenics
Isokinetic Exercise
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Exercise Terminology

• Repetition The number of times a weight is
  lifted
• Repetition Max The max number of weight that
  can be lifted once
• Set the total number of reps completed
• Recovery period Rest interval between sets
• Frequency How often you exercise
• Intensity The amount of weight lifted or how
  hard you work during exercise (Based on THR)
• Time How long you exercise
• Type What type of activity are you doing
  (Cardio, Weight lifting)

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Cardiorespiratory Endurance

• Cardiorespiratory endurance ability to perform
  activities for extended periods. The better your
  endurance, the greater the resistance to fatigue.
• Aerobic activity Requires oxygen. Continuous,
  long duration activities
• Anaerobic activity - Does not require oxygen.
  Short, high intensity, explosive exercises.

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Cardiorespiratory System

• Components of the cardiorespiratory system
• Heart, lungs, blood vessels, blood
• Exercise effects on the heart
• Body contains about 5L of blood
• Stroke volume amount of blood pumped with each
  beat
• Cardiac output Amount of blood pumped in 1
  minute.
• CO SV x HR
• Ex. In class comparison

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Cardiorespiratory System

• What determines how efficiently the body is using
  oxygen?
• Maximum aerobic capacity (VO2 Max)
• Greatest rate at which O2 can be taken in and
  used during exercises.
• How is it measured? (ml/kg/min)
• Max HR 220 age
• http//www.youtube.com/watch?vi7kn3mkO7Ec

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Cardiorespiratory Systems training

• 3 main systems used to produce energy to work our
  muscles.
• ATP Sudden bursts of energy. Last only about 10
  sec.
• Glycolytic Glycogen from muscles and liver is
  broken down to produce ATP. Anaerobic activities
  that can last up to 2 minutes. Produces lactate.
• Oxidative Uses O2 to breakdown food to produce
  ATP. Aerobic activities that produce 2x as much
  ATP and not as much lactate.

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Improving Cardiorespiratory Endurance

• Methods for improving cardiorespiratory endurance
• Continuous training Aerobic activity
• FITT
• Interval training Intermittent activities
• Fartlek training Running interval training to
  increase speed

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Conditioning Seasons and Periodization
Objective Identify the concept of periodization
and the types of exercise that are performed in
each phase.

• Periodization an approach to conditioning that
  uses various types and intensity of training
  throughout the year.
• Goals
• Individualization
• Peak performance
• Decrease injury
• Variety

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Periodization Training
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Periodization
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For more information

• Fitness World
  http//www.fitnessworld.com
• Health and Fitness Worldguide Forum
  http//www.worldguide.com/Fitness/hf.html
• Tips on Fitness http//www.geocities.com/HotSpring
  s/2894