preventing injuries through fitness training mrs. marr sports med i

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Preventing Preventing Injuries through Injuries through Fitness Training Fitness Training Mrs. Marr Mrs. Marr Sports Med I Sports Med I

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Preventing Injuries Preventing Injuries through through

Fitness TrainingFitness Training

Mrs. MarrMrs. MarrSports Med ISports Med I

ObjectivesObjectivesThe Student will-The Student will- Discuss the foundations and principles of Discuss the foundations and principles of

conditioning. conditioning. Explain the importance of a proper warm-up and Explain the importance of a proper warm-up and

cool-down. cool-down. Explain the importance of flexibility, strength, and Explain the importance of flexibility, strength, and

cardiorespiratory endurance for athletics and injury cardiorespiratory endurance for athletics and injury prevention. prevention.

Discuss the various types of stretching and how Discuss the various types of stretching and how each is performed. each is performed.

Discuss principles and specific techniques for Discuss principles and specific techniques for improving muscular strength, cardiovascular improving muscular strength, cardiovascular endurance, and flexibility.endurance, and flexibility.Identify the concept of Periodization and the types of Identify the concept of Periodization and the types of exercise that are performed in each phase.exercise that are performed in each phase.

Physical FitnessPhysical Fitness Proper physical conditioning for sports Proper physical conditioning for sports

participation should prepare the athlete participation should prepare the athlete for a high-level performance while for a high-level performance while helping to prevent injuries inherent to helping to prevent injuries inherent to that sport.that sport.

Physical Fitness definition is that Physical Fitness definition is that physical fitness is state of well-physical fitness is state of well-being that allows a person to being that allows a person to perform their daily routines and perform their daily routines and activities with a sense of vigor, activities with a sense of vigor, stamina, and energystamina, and energy. .

Physical FitnessPhysical FitnessPhysically fit can reduce the risk of Physically fit can reduce the risk of

injuryinjuryPhysical FitnessPhysical Fitness means that the means that the elements of:elements of:1.1. muscular strength, muscular strength, 2.2. flexibility, flexibility, 3.3. cardiovascular endurance, cardiovascular endurance, 4.4. muscular endurance,muscular endurance,5.5. body compositionbody composition

Preventing Athletic InjuriesPreventing Athletic InjuriesA comprehensive injury prevention A comprehensive injury prevention program includes:program includes:

1.1. EducationEducation

2.2. Rule enforcementRule enforcement

3.3. Proper matching of participations Proper matching of participations during practiceduring practice

4.4. Elements of physical fitnessElements of physical fitness

Educating the AthleteEducating the AthleteIncludes both:Includes both:– Teaching about the Teaching about the dangersdangers involved in the involved in the

sport sport – Proper Proper techniquestechniques for the particular sport for the particular sport

Example: the ATC and Coach should Example: the ATC and Coach should educate the football athlete about his educate the football athlete about his helmet- used for protection not as a helmet- used for protection not as a weapon.weapon.– Document that he has been given instructions Document that he has been given instructions

(legal liable for negligence)(legal liable for negligence)

Rule EnforcementRule EnforcementMany rules are designed to prevent Many rules are designed to prevent injuriesinjuries– Spearing (FB) was banned in 1976; Spearing (FB) was banned in 1976;

prevent the head as a weaponprevent the head as a weapon– Head/ spinal cord injuriesHead/ spinal cord injuries

Enforce rules during practice and Enforce rules during practice and gamesgames

Proper MatchingProper MatchingFactors in matching:Factors in matching:– WeightWeight– AgeAge– Skill levelSkill level

Especially in contact sports Especially in contact sports – WrestlingWrestling– BoxingBoxing– FootballFootball– Field hockeyField hockey– HockeyHockey

Purpose of Conditioning and Purpose of Conditioning and Strength TrainingStrength Training

Athletes’ (and the athletic trainer's) role in Athletes’ (and the athletic trainer's) role in conditioning and strength trainingconditioning and strength training

– Optimize performance & athletic developmentOptimize performance & athletic development– Prevent injury Prevent injury

People in other exercise settings People in other exercise settings – Enhance health and wellnessEnhance health and wellness– Optimize performanceOptimize performance

Older adults Older adults – Maintain health and wellnessMaintain health and wellness– Improve quality of livingImprove quality of living

Exercise PrescriptionExercise PrescriptionNeeds analysis—considering the objectives of Needs analysis—considering the objectives of the program the program – What muscle groups should be conditioned?What muscle groups should be conditioned?– Demands of sport: Physiological and biomechanical Demands of sport: Physiological and biomechanical

analysis of the skills of the sport analysis of the skills of the sport – Abilities of the athlete Abilities of the athlete – Energy systems Energy systems – Muscle activity: concentric, eccentric, or isometric? Muscle activity: concentric, eccentric, or isometric? – Injury patterns Injury patterns

Team's injury history Team's injury history

Athlete’s injury historyAthlete’s injury history

Fitness-Testing ProceduresFitness-Testing ProceduresMeasures the athlete's level of fitnessMeasures the athlete's level of fitness– Helps identify muscle groups or energy Helps identify muscle groups or energy

sources that need to be trained sources that need to be trained

Usually includes tests of muscular Usually includes tests of muscular function, cardiovascular function, function, cardiovascular function, speed, agility, and body compositionspeed, agility, and body composition– SPARQ testing provides sport-specific SPARQ testing provides sport-specific

evaluationevaluation

http://www.sparqtraining.com/http://www.sparqtraining.com/

Preseason participation evaluation Preseason participation evaluation

Fitness-Testing (Evaluations)Fitness-Testing (Evaluations)Ongoing evaluations Ongoing evaluations – For athletesFor athletes

Help to identify particular weaknesses that may Help to identify particular weaknesses that may have developed have developed

– For physically active (non competitive athletes)For physically active (non competitive athletes)Indicate progress toward fitness goals and whether Indicate progress toward fitness goals and whether changes in the program are advisable changes in the program are advisable

Postseason fitness evaluations Postseason fitness evaluations – Used to plan and assess the off-season training Used to plan and assess the off-season training

program program

Body CompBody CompHeight, weight, and body Height, weight, and body composition composition – Uses of Uses of anthropometryanthropometry: : measurement measurement

and study of the human body and its and study of the human body and its parts and capacitiesparts and capacities

– height and weight height and weight To determine position on team an athlete is To determine position on team an athlete is best suited for best suited for

Self-knowledge Self-knowledge

Unexpected changes can be a sign of a Unexpected changes can be a sign of a medical condition medical condition

Body CompBody CompHeight, weight, and body Height, weight, and body composition composition – Body composition test is more significant Body composition test is more significant

Amount of fat in relation to lean tissue Amount of fat in relation to lean tissue

High levels of fat affect ability to move High levels of fat affect ability to move optimally and are associated with certain optimally and are associated with certain diseases and illnesses diseases and illnesses

Methods of measuring Methods of measuring – Skin calipers Skin calipers – Body mass index Body mass index – Hydrostatic weighing Hydrostatic weighing – Bioelectrical impedanceBioelectrical impedance

Exercise PrescriptionExercise PrescriptionGoal setting Goal setting – Short-term goals Short-term goals

Include immediate (individual day) and short-Include immediate (individual day) and short-range (month) goals range (month) goals

Contribute to the long-term goal Contribute to the long-term goal

– Long-term goals Long-term goals Must be established by the athlete Must be established by the athlete

Should be specific, measurable, and Should be specific, measurable, and attributable to the conditioning program attributable to the conditioning program

– Limitations to the plan Limitations to the plan Recognize that obstacles to achieving the goal Recognize that obstacles to achieving the goal will occur, and establish alternate plans will occur, and establish alternate plans

Provide communication and encouragementProvide communication and encouragement

Exercise PrescriptionExercise PrescriptionExercise plans Exercise plans – Training volume: Amount of work performed Training volume: Amount of work performed – Exercise order Exercise order – Station approach: Maximize overload on one Station approach: Maximize overload on one

muscle group before moving to the next muscle group before moving to the next – Circuit training: Work a muscle group to Circuit training: Work a muscle group to

fatigue, and then hurry to the next exercise, fatigue, and then hurry to the next exercise, maintaining the elevated heart rate maintaining the elevated heart rate

Developing the Strength-Developing the Strength-Training Program Training Program

Resistance and overload: essential to every Resistance and overload: essential to every program program Exercise intensityExercise intensity– The percentage of the 1RM: relationship of percentage to The percentage of the 1RM: relationship of percentage to

strength gainsstrength gains– Hypertrophy method Hypertrophy method – Goal is increased muscle mass through increasing the size Goal is increased muscle mass through increasing the size

of individual muscle fibers of individual muscle fibers – 5 to 12 reps at 70 to 85% of the 1RM 5 to 12 reps at 70 to 85% of the 1RM

High-intensity training method (HIT) High-intensity training method (HIT) – Goal is to improve recruitment of existing muscle fibers Goal is to improve recruitment of existing muscle fibers

rather than to increase the size of the fibers rather than to increase the size of the fibers – Intensity reaches up to 100%; amount of weight increased Intensity reaches up to 100%; amount of weight increased

if athlete can lift prescribed weight more than four timesif athlete can lift prescribed weight more than four times

PeriodizationPeriodizationYear-round conditioning is essential in most sports to assist in Year-round conditioning is essential in most sports to assist in

preventing injuries. preventing injuries. Periodization Periodization is an approach to conditioning that attempts is an approach to conditioning that attempts

to bring about peak performance while reducing injuries and to bring about peak performance while reducing injuries and overtraining in the athlete by developing a training and overtraining in the athlete by developing a training and conditioning program to be followed throughout the various conditioning program to be followed throughout the various seasons.seasons.Periodization Periodization – – an approach to conditioning that uses various an approach to conditioning that uses various types and intensity of training throughout the year. types and intensity of training throughout the year. – Brings about peak performance by constantly changing training Brings about peak performance by constantly changing training

stimulus (intensity, volume, specificity, etc.)stimulus (intensity, volume, specificity, etc.)– Reduces risk of injury and overtrainingReduces risk of injury and overtraining– GoalsGoals

IndividualizationIndividualizationPeak performancePeak performanceDecrease injuryDecrease injuryVarietyVariety

Macrocycle comprised of Mesocycle, Mesocycle comprised of Macrocycle comprised of Mesocycle, Mesocycle comprised of MicrocyclesMicrocycles

Periodization TrainingPeriodization Training

Off-Season sports Transition period Unstructured

Recreational

Preparatory period Cross training

Hypertrophy/endurance phase Low intensity

High volume

Non-sport-specific

Strength phase Moderate intensity

Moderate volume

More sport-specific

Preseason Power phase High Intensity

Decreased volume

Sport specific

In-season Competition period High Intensity

Low Volume

Skill training

Strategic

Season Type of Training ActivityPeriod/Phase

Developing the Strength-Developing the Strength-Training ProgramTraining Program

MacrocycleMacrocycle refers to the entire refers to the entire training program.training program. – Duration of competitive trainingDuration of competitive training

Annual for most athletes, every four years for Annual for most athletes, every four years for Olympic athletesOlympic athletes

– Progresses from high volume, low Progresses from high volume, low intensity non-sport specific to low intensity non-sport specific to low volume, low intensity, sport specific volume, low intensity, sport specific activityactivity

Developing the Strength-Developing the Strength-Training ProgramTraining Program

Mesocycle Mesocycle refers to the type of refers to the type of training/phases being performedtraining/phases being performed – Preparatory phasePreparatory phase

Off-season (3 sub-phases)Off-season (3 sub-phases)– Hypertrophy/enduranceHypertrophy/endurance

Low intensity, high volumeLow intensity, high volumeNon-sport specificNon-sport specific

– StrengthStrengthModerate intensity, moderate volumeModerate intensity, moderate volume

– PowerPowerHigh intensity, low volumeHigh intensity, low volumeSport-specificSport-specific

Developing the Strength-Developing the Strength-Training ProgramTraining Program

Mesocycle (continued)Mesocycle (continued)– In-seasonIn-season

Competition phaseCompetition phase– Maintenance drivenMaintenance driven– High intensity, low volumeHigh intensity, low volume

– Post-seasonPost-seasonTransition phaseTransition phase

– UnstructuredUnstructured– Allows time to recover physically & Allows time to recover physically &

psychologicallypsychologically

Developing the Strength-Training Developing the Strength-Training ProgramProgram

Microcycles- Microcycles- Period of the training Period of the training calendar composed of several days calendar composed of several days of training followed by 1 to 2 days of of training followed by 1 to 2 days of restrest

Developing the Strength-Developing the Strength-Training ProgramTraining Program

Progressive Overload Progressive Overload There are two ways to progressively overload your body. There are two ways to progressively overload your body. 1.1. First is to increase the number of reps you do with a set First is to increase the number of reps you do with a set

weight from the previous workout. weight from the previous workout. If you performed 8 reps of bench press with 125lbs. last time, If you performed 8 reps of bench press with 125lbs. last time, you strive to get 9 on the next workout. you strive to get 9 on the next workout.

2.2. Second, you may progressively overload by increasing your Second, you may progressively overload by increasing your training weight. training weight.

If you got 8 reps with 125lbs. last workout and you go up to If you got 8 reps with 125lbs. last workout and you go up to 130lbs. for 8 reps, you have progressively overloaded your 130lbs. for 8 reps, you have progressively overloaded your body. body.

Gradual increase in the stress placed on a muscle as it Gradual increase in the stress placed on a muscle as it gains strength or endurance gains strength or endurance Accomplished through increasing repetitions or resistance Accomplished through increasing repetitions or resistance

Foundations of ConditioningFoundations of ConditioningPhysical conditioning must follow the Physical conditioning must follow the SAIDSAID principle-an acronym for principle-an acronym for Specific Adaptation to Imposed DemandsSpecific Adaptation to Imposed Demands..

Developing the Strength-Developing the Strength-Training ProgramTraining Program

Rest periods and training frequency Rest periods and training frequency – Rest periods: Amount of time between consecutive sets Rest periods: Amount of time between consecutive sets

Longer—3 to 5 min—when training for absolute strength (1RM Longer—3 to 5 min—when training for absolute strength (1RM loads) loads) Shorter—30 to 60 sec—when training for muscle hypertrophy Shorter—30 to 60 sec—when training for muscle hypertrophy (8-12 reps with submaximal weight) (8-12 reps with submaximal weight) Rest periods in circuit training: 1:1 ratio and when to modify Rest periods in circuit training: 1:1 ratio and when to modify

– Training frequency: Length of time between exercise Training frequency: Length of time between exercise sessions sessions

Typically, weight training done on alternating days Typically, weight training done on alternating days Longer recovery needed if early in exercise program, if Longer recovery needed if early in exercise program, if exercises are multijoint, if maximal or near-maximal loads are exercises are multijoint, if maximal or near-maximal loads are used used Shorter recovery needed if low volume used on days between Shorter recovery needed if low volume used on days between high-volume training, or if athlete has been weightlifting on a high-volume training, or if athlete has been weightlifting on a regular basis for several years regular basis for several years

Principles of ConditioningPrinciples of ConditioningWarm-up/cooldownWarm-up/cooldownMotivationMotivationOverloadOverloadConsistencyConsistencyProgressionProgressionIntensityIntensitySpecificitySpecificityIndividualityIndividualityStressStressSafetySafety

Warm-Up and CooldownWarm-Up and CooldownA proper A proper warm-upwarm-up should precede conditioning, should precede conditioning,

and a proper and a proper cool downcool down should follow. should follow. – It takes at least 15 to 30 minutes of gradual warm-up It takes at least 15 to 30 minutes of gradual warm-up

to bring the body to a state of readiness for vigorous to bring the body to a state of readiness for vigorous sports training and participation (break a sweat)sports training and participation (break a sweat)

– Warming up consists of general, unrelated activities Warming up consists of general, unrelated activities followed by specific, related activities.followed by specific, related activities.

Warm-up ExercisesWarm-up Exercises– Why are they important?Why are they important?– How do they reduce injuries?How do they reduce injuries?

Cool downCool down– BenefitsBenefits– How long?How long?

FlexibilityFlexibilityFlexibilityFlexibility - - the range of motion possible about a given joint the range of motion possible about a given joint or series of joints.or series of joints.– Why is it important?Why is it important?– How can it be limited?How can it be limited?– How is it measured?How is it measured?

Optimum Optimum flexibility flexibility is necessary for success in most sports. is necessary for success in most sports. – Too much flexibility can allow joint trauma to occur, whereas Too much flexibility can allow joint trauma to occur, whereas

too little flexibility can result in muscle tears or strains. too little flexibility can result in muscle tears or strains. – The safest and most effective means of increasing flexibility The safest and most effective means of increasing flexibility

are are static stretchingstatic stretching and the and the PNFPNF techniques. techniques.

Active and Passive Range of MotionActive and Passive Range of Motion

Agonist v. Antagonist MusclesAgonist v. Antagonist Muscles

Stretching TechniquesStretching Techniques

Ballistic stretchingBallistic stretching

Static StretchingStatic Stretching

Proprioceptive Neuromuscular Proprioceptive Neuromuscular Facilitation (PNF) Facilitation (PNF)

StretchingStretchingFlexibility/stretching programs Flexibility/stretching programs – Passive stretchingPassive stretching

No work on the part of the athlete No work on the part of the athlete Another person carries limb through range of motion; Another person carries limb through range of motion; must have training must have training

– Active stretching Active stretching Athlete takes an active role in the stretching Athlete takes an active role in the stretching Uses his or her own body to produce the stretch Uses his or her own body to produce the stretch

– Contract/relax stretchingContract/relax stretching Partner or therapist provides the resistance to the Partner or therapist provides the resistance to the contraction and stretches the muscle group contraction and stretches the muscle group Preliminary contraction may allow the muscle to more Preliminary contraction may allow the muscle to more fully relax during the stretching cycle fully relax during the stretching cycle Single, straight plane of motionSingle, straight plane of motion

StretchingStretching

Flexibility/stretching programs Flexibility/stretching programs – Proprioceptive neuromuscular facilitation (PNF)Proprioceptive neuromuscular facilitation (PNF)

Requires that three movements occur: flexion/extension, Requires that three movements occur: flexion/extension, abduction/adduction, and rotation abduction/adduction, and rotation

Diagonal patterns of movement traversing three planes Diagonal patterns of movement traversing three planes

– Stretching methodsStretching methodsStatic:Static: Joint moved to the point at which tightness is felt, Joint moved to the point at which tightness is felt, and that position held and that position held

Ballistic:Ballistic: Involves a bouncing movement; not entirely safe Involves a bouncing movement; not entirely safe

Dynamic:Dynamic: Involves sport-specific movements; for example, Involves sport-specific movements; for example, "high knees" for sprinters "high knees" for sprinters

Stretching Techniques Stretching Techniques ExamplesExamples

Flexibility (testing)Flexibility (testing)Flexibility Flexibility – Joint structure Joint structure

Structure of joint surface determines the Structure of joint surface determines the motions available motions available

Ball-and-socket versus other types of joints Ball-and-socket versus other types of joints

– Effects of muscle size Effects of muscle size Muscle bulk can limit movement Muscle bulk can limit movement

Can avoid this loss of flexibility in two ways: Can avoid this loss of flexibility in two ways: stretching the same muscle that is stretching the same muscle that is strengthened and strengthening the opposite strengthened and strengthening the opposite muscles muscles (antagonists(antagonists) )

Flexibility (testing)Flexibility (testing)Flexibility (cont.)Flexibility (cont.)– Ligament and tendon compositionLigament and tendon composition

All connective tissues are made up of All connective tissues are made up of collagen and elastin collagen and elastin

– Some people have more elasticity Some people have more elasticity than others have than others have

– Age and GenderAge and GenderFemales tend to be more flexible than Females tend to be more flexible than males males

As people age, they tend to decrease in As people age, they tend to decrease in flexibility flexibility

– Active people are more flexible Active people are more flexible than sedentary people than sedentary people

Flexibility (testing)Flexibility (testing)

Flexibility (cont.)Flexibility (cont.)– Testing Testing – Importance Importance – Hamstring: sit-and-reach test Hamstring: sit-and-reach test – Pectoralis Major muscles: Pectoralis Major muscles: supine, elbows supine, elbows

clasped behind head; then relax shoulders to clasped behind head; then relax shoulders to allow elbows to move toward tableallow elbows to move toward table

Muscle Function- StrengthMuscle Function- Strength

Muscular StrengthMuscular Strength – the maximum force that can be applied – the maximum force that can be applied by a muscle during a single maximum contraction.by a muscle during a single maximum contraction.

– Ability of the muscle or group of muscles to overcome a Ability of the muscle or group of muscles to overcome a resistance resistance

1-repetition maximum (1RM) test1-repetition maximum (1RM) test

StrengthStrength is that is that capacity to exert a force or the ability capacity to exert a force or the ability to perform work against a resistanceto perform work against a resistance. .

– There are numerous means to develop strength including:There are numerous means to develop strength including:Isometric exerciseIsometric exerciseProgressive resistance exerciseProgressive resistance exerciseIsokinetic exerciseIsokinetic exerciseCircuit trainingCircuit trainingPlyometric exercisePlyometric exerciseCalisthenicsCalisthenics

Muscle Function- EnduranceMuscle Function- Endurance

Muscular EnduranceMuscular Endurance – the ability to perform – the ability to perform repetitive muscular contractions against repetitive muscular contractions against some resistancesome resistance– Ability of a muscle or group of muscles to perform Ability of a muscle or group of muscles to perform

a repetitive action a repetitive action Sit-ups, push-ups, or more sport-specific evaluations such Sit-ups, push-ups, or more sport-specific evaluations such as the squat with a light weight for a cross country runner as the squat with a light weight for a cross country runner

Muscle Function- PowerMuscle Function- Power

Muscle powerMuscle power – Rate of performing work: A weight lifted (force) Rate of performing work: A weight lifted (force)

through a range of movement (usually a vertical through a range of movement (usually a vertical distance) divided by the unit of time required to distance) divided by the unit of time required to perform the lift perform the lift

– Vertical jumpVertical jump

Types of Skeletal Contractions Types of Skeletal Contractions IsometricIsometric

ConcentricConcentric

EccentricEccentric

IsometricIsometric

Isometric Isometric Muscle generates a force, but there is Muscle generates a force, but there is no joint no joint movementmovement; resistance is greater than the athlete is ; resistance is greater than the athlete is able to move able to move – Strength gains are greatest at the precise joint Strength gains are greatest at the precise joint

position at which the contraction is performed position at which the contraction is performed – Isometrics are not often applicable to sport Isometrics are not often applicable to sport

performance, though consider holding positions performance, though consider holding positions in wrestling and gymnastics, abdominal muscles in wrestling and gymnastics, abdominal muscles in swimming, abdominal and back muscles in in swimming, abdominal and back muscles in running running

– Difficult to measure the overloadDifficult to measure the overload

IsotonicIsotonic

IsotonicIsotonicMoving Moving the joint through a range of motion the joint through a range of motion with a set amount of resistance applied with a set amount of resistance applied – Occurs in lifting free weights and in most Occurs in lifting free weights and in most

activities of daily livingactivities of daily living

Variable ResistanceVariable Resistance

Variable resistance Variable resistance – Delivers a varying resistance at different Delivers a varying resistance at different

points in the range of motion points in the range of motion – Offset cam on Nautilus/variable-Offset cam on Nautilus/variable-

resistance machines; sliding lever bar resistance machines; sliding lever bar systems; rubber bands or elastic tubing systems; rubber bands or elastic tubing (provides increased resistance as the (provides increased resistance as the band is elongated)band is elongated)

IsokineticIsokinetic

Isokinetics Isokinetics Weight training is a common type of strength training for Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle or weight stacks) to oppose the force generated by muscle through concentric or eccentric contractionthrough concentric or eccentric contraction

– Muscular action performed at a constant Muscular action performed at a constant velocity velocity

– Isokinetic machines provide a maximum Isokinetic machines provide a maximum resistance throughout the entire range of resistance throughout the entire range of joint movementjoint movement

ConcentricConcentricConcentric Concentric and and eccentric eccentric training training – Most sports involve both phases Most sports involve both phases – Concentric muscle activityConcentric muscle activity

The The shortening of the muscleshortening of the muscle when a limb moves when a limb moves through a range of motion with a resistance applied through a range of motion with a resistance applied This muscle action is the force-production part of almost This muscle action is the force-production part of almost every human movement every human movement

EccentricEccentric

– Eccentric muscle activityEccentric muscle activity The The lengthening of a musclelengthening of a muscle (lengthening (lengthening contraction) that occurs with lowering of a weight contraction) that occurs with lowering of a weight Does not occur in every form of isokinetic exercise Does not occur in every form of isokinetic exercise (some isokinetic machines do allow eccentric (some isokinetic machines do allow eccentric contractions), proprioceptive neuromuscular facilitation contractions), proprioceptive neuromuscular facilitation exercises, or manual resistance exercises without exercises, or manual resistance exercises without modifications modifications Does occur with most other weightlifting machines and Does occur with most other weightlifting machines and in all forms of body weight conditioning (push-ups, pull-in all forms of body weight conditioning (push-ups, pull-ups, sit-ups, etc.)ups, sit-ups, etc.)

Types of Strength Training- Types of Strength Training- PlyometricPlyometric

PlyometricPlyometric – is a type of exercise training designed to produce fast, is a type of exercise training designed to produce fast,

powerful movements, and improve the functions of the powerful movements, and improve the functions of the nervous system, generally for the purpose of improving nervous system, generally for the purpose of improving performance in sports.performance in sports.

– Plyometric movements, in which a muscle is loaded and Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, then contracted in rapid sequence, use the strength, elasticity and innervations of muscle and surrounding elasticity and innervations of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. harder, depending on the desired training goal.

– Plyometrics is used to increase the speed or force of Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing muscular contractions, often with the goal of increasing the height of a jump.the height of a jump.

Types of Strength Training- Types of Strength Training- PlyometricPlyometric

Also known as Also known as stretch-shortening cyclestretch-shortening cycle exercise exercise – Stretch phase: Eccentric loading phase Stretch phase: Eccentric loading phase – Shortening phase: Force-production or concentric phase Shortening phase: Force-production or concentric phase – Every physical activity incorporates the stretch-shortening Every physical activity incorporates the stretch-shortening

cycle cycle

Critical feature: A concentric force production Critical feature: A concentric force production follows every eccentric load absorption follows every eccentric load absorption – When a muscle is stretched prior to the onset of a When a muscle is stretched prior to the onset of a

contraction, the contraction is greater than it would have contraction, the contraction is greater than it would have been otherwise been otherwise

– Can be used as part of a rehabilitation program or to Can be used as part of a rehabilitation program or to prepare for a specialized skill or performance prepare for a specialized skill or performance

What Determines the Amount of What Determines the Amount of Strength? Strength?

Size of muscleSize of muscle

Number of muscle fibersNumber of muscle fibers

Neuromuscular efficiencyNeuromuscular efficiency

Biomechanical FactorsBiomechanical Factors

Fast-Twitch v. slow-twitch muscle fibersFast-Twitch v. slow-twitch muscle fibers

Level of physical activityLevel of physical activity

OvertrainingOvertraining

Resistance Training Techniques Resistance Training Techniques Isometric ExerciseIsometric Exercise

Progressive Resistive ExerciseProgressive Resistive Exercise

Isokinetic ExerciseIsokinetic Exercise

Circuit TrainingCircuit Training

Plyometric ExercisePlyometric Exercise

Callisthenic Strengthening ExerciseCallisthenic Strengthening Exercise

Resistance Training Techniques Resistance Training Techniques

Isometric exercise Force develops while muscle length remains constant Any immovable resistance

Progressive resistance exercise (PRE) Force develops while the muscle shortens or lengthens Free weights, Universal, Nautilus, Cybex, Eagle, Body Master

Isokinetic training Force develops while muscle is contracting at a constant Cybex, Orthotron, Kincom, Biodex velocity

Circuit training Uses a combination of isometric, PRE, or isokinetic exercises May use any of the equipment list into a series of stations

Plyometric exercise Uses a rapid eccentric stretch of the muscle to facilitate Hops, bounds, and depth jumping an explosive concentric contraction

Calisthenics Uses body weight for resistance No equipment needed (Sit-ups, push- ups,ect.)

Technique Equipment/ActivityAction

Isometric Exercise Progressive Resistive Exercise Isokinetic Exercise Plyometric Exercis Calisthenics

Resistance Exercise Resistance Exercise Terminology Terminology

RepetitionRepetition

Repetition MaxRepetition Max

SetSet

IntensityIntensity

Recovery periodRecovery period

FrequencyFrequency

Cardiorespiratory Endurance Cardiorespiratory Endurance Cardiorespiratory enduranceCardiorespiratory endurance – ability to – ability to perform activities for extended periods.perform activities for extended periods.– Cardiorespiratory endurance is the ability to Cardiorespiratory endurance is the ability to

perform whole-body, large-muscle activities perform whole-body, large-muscle activities repeatedly for long periods. repeatedly for long periods.

Aerobic activityAerobic activity

Anaerobic activityAnaerobic activity

– Maximum aerobic capacity is the greatest Maximum aerobic capacity is the greatest determinant of the level of cardiorespiratory determinant of the level of cardiorespiratory endurance. endurance.

Improving Cardiorespiratory Improving Cardiorespiratory EnduranceEndurance

Methods for improving Methods for improving cardiorespiratory endurance may be cardiorespiratory endurance may be accomplished:accomplished:– Continuous trainingContinuous training– Interval trainingInterval training– Fartlek trainingFartlek training

Training in which the pace is varied from a Training in which the pace is varied from a fast sprint to slow jogging (INTERVAL)fast sprint to slow jogging (INTERVAL)

AerobicAerobicAn aerobic or endurance base is required of most all sports to An aerobic or endurance base is required of most all sports to prevent fatigue and injury. prevent fatigue and injury.

Aerobic endurance training Aerobic endurance training – Nearly every physical activity requires some degree of Nearly every physical activity requires some degree of

cardiovascular, or aerobic, endurance cardiovascular, or aerobic, endurance – Establish fitness level by using a cardiovascular stress test to Establish fitness level by using a cardiovascular stress test to

determine the maximal heart rate determine the maximal heart rate – The The American College of Sports Medicine American College of Sports Medicine (ACSM)(ACSM)

recommends an exercise intensity for aerobic conditioning recommends an exercise intensity for aerobic conditioning between 60 and 90% of the between 60 and 90% of the maximal heart ratemaximal heart rate

The highest heart rate of which an individual is capable. The highest heart rate of which an individual is capable.

A broad rule of thumb for estimating maximal heart rate is A broad rule of thumb for estimating maximal heart rate is 220 (beats per minute) minus the person's age (in years) 220 (beats per minute) minus the person's age (in years)

– Overload required, short-term goals leading to long-term Overload required, short-term goals leading to long-term goals in a steady progressiongoals in a steady progression

AnaerobicAnaerobic

Anaerobic TrainingAnaerobic Training – Not as universally required as aerobic training, but critical in Not as universally required as aerobic training, but critical in

most sport activities most sport activities

Anaerobic exercise is developed through Anaerobic exercise is developed through power and power and speedspeed training in short yet intense sessions. training in short yet intense sessions. – Power is the ability to function rapidly in your sport to attain Power is the ability to function rapidly in your sport to attain

maximal results. maximal results. A good strength base is required to begin a power A good strength base is required to begin a power program.program. – Circuit training is a good example of power training where a Circuit training is a good example of power training where a

30 second bout of vigorous exercise is performed followed by 30 second bout of vigorous exercise is performed followed by a 20 second rest throughout a cycle of 6 - 8 exercises. a 20 second rest throughout a cycle of 6 - 8 exercises.

– This is the system that ultimately develops you for your This is the system that ultimately develops you for your sport. sport.

AnaerobicAnaerobicTraining principles Training principles – Requires short, intense bursts of activity Requires short, intense bursts of activity – Should be sport specific Should be sport specific – Possible methods: running short, intense sprints; performing short, Possible methods: running short, intense sprints; performing short,

intense bouts on a slide-board, bicycle, step-up equipment; and so intense bouts on a slide-board, bicycle, step-up equipment; and so on on

– Cannot be sustained for long periods of time Cannot be sustained for long periods of time – Can use interval training to allow body to recover Can use interval training to allow body to recover

Who should train Anaerobically? Who should train Anaerobically? – Primarily for people with moderate level of fitness who want to Primarily for people with moderate level of fitness who want to

improve this aspect of their conditioning improve this aspect of their conditioning – Not appropriate for older adults or others who have low fitness Not appropriate for older adults or others who have low fitness

levels, or for anyone who might risk injury doing exercise at high levels, or for anyone who might risk injury doing exercise at high intensity intensity

– People at risk for cardiovascular disease should be carefully People at risk for cardiovascular disease should be carefully screened screened

Program design Program design – Advantageous to vary distances of sprints during the workout Advantageous to vary distances of sprints during the workout – Increase volume gradually to avoid injury: Increase mileage or Increase volume gradually to avoid injury: Increase mileage or

time spent by no more than 10% per week time spent by no more than 10% per week – Alternate interval training days with days of rest or more Alternate interval training days with days of rest or more

moderately paced exercise moderately paced exercise

Cardio Functions (testing)Cardio Functions (testing)Cardiovascular function Cardiovascular function – Evaluating Evaluating aerobic poweraerobic power

Ability to use oxygen in performing Ability to use oxygen in performing workwork

1.5 mile (2.4 km) timed run, step test, 2 mile 1.5 mile (2.4 km) timed run, step test, 2 mile (3.2 km) timed run (3.2 km) timed run

– Evaluating Evaluating anaerobic poweranaerobic power Ability to perform activities of very short Ability to perform activities of very short duration using metabolic processes that duration using metabolic processes that produce energy without oxygen produce energy without oxygen

Vertical jump, shuttle runVertical jump, shuttle run

Speed and AgilitySpeed and AgilitySpeed and agility will keep you out of potentially Speed and agility will keep you out of potentially injury producing situations. injury producing situations. Speed may be developed by improving technique Speed may be developed by improving technique utilizing efforts with a 6 second maximum effort.utilizing efforts with a 6 second maximum effort.Agility and coordination emphasize neuromuscular Agility and coordination emphasize neuromuscular control and are the culmination of all physical fitness control and are the culmination of all physical fitness factors. factors. – It is the ability to react to the demands of sport. It is usually It is the ability to react to the demands of sport. It is usually

the first to suffer fatigue. the first to suffer fatigue.

As you implement improvement of these systems you As you implement improvement of these systems you can increase muscle fiber size and bone strength, can increase muscle fiber size and bone strength, increase flexibility, decrease fat, improve increase flexibility, decrease fat, improve cardiovascular, and respiratory fitness and help cardiovascular, and respiratory fitness and help reduce the chances you will sustain injury in your reduce the chances you will sustain injury in your activity. activity. Those who are physically fit have an injury rate one Those who are physically fit have an injury rate one half to those who are not fit. half to those who are not fit.

Agility and Speed (testing)Agility and Speed (testing)Agility and speed Agility and speed – Agility Agility

The ability to start, stop, and change The ability to start, stop, and change direction direction

Shuttle runShuttle run

Proper footwear; time to learn the Proper footwear; time to learn the pattern before being timed pattern before being timed

– Speed Speed Length of time required to travel a set Length of time required to travel a set distance distance

Running—preferably in distances Running—preferably in distances similar to those that occur in the sport; similar to those that occur in the sport; timed dashes such as the 40 yd (37 m) timed dashes such as the 40 yd (37 m) or 100 yd (91 m) dash for sports with or 100 yd (91 m) dash for sports with short bursts of sprinting short bursts of sprinting

Preventing Sports InjuriesPreventing Sports InjuriesAlso-Also-

Use of Proper EquipmentUse of Proper EquipmentMaintenance and Maintenance and Appropriateness of Playing Appropriateness of Playing SurfacesSurfacesAdequate Adult Supervision and Adequate Adult Supervision and Commitment to SafetyCommitment to SafetyProper PreparationProper Preparation

Equipment SelectionEquipment Selection

An LAT must understand An LAT must understand biomechanics of the sport or biomechanics of the sport or activity, activity, thenthen attempt to find attempt to find specific exercises to challenge the specific exercises to challenge the relevant muscles to adapt, and relevant muscles to adapt, and choose equipment on these choose equipment on these parametersparameters

Equipment Selection-TypesEquipment Selection-Types

Free weights Free weights

Strength-training machines Strength-training machines – Can be less expensive than free weights Can be less expensive than free weights – Safer for young athletes—cannot drop Safer for young athletes—cannot drop

weight on foot or chest weight on foot or chest – May not provide an adequate range of May not provide an adequate range of

exercises for all sizes of athletes or for all exercises for all sizes of athletes or for all strength levels strength levels

Equipment Selection- TypesEquipment Selection- Types

Individual machines Individual machines – Take up more space and cost more than Take up more space and cost more than

free weights free weights – Major benefit: can exercise an individual Major benefit: can exercise an individual

joint action or muscle group joint action or muscle group

Other equipment Other equipment – Functional activities Functional activities – Plyo-balls, elastics, swimming or pool Plyo-balls, elastics, swimming or pool

work work

Equipment Selection- ComparingEquipment Selection- Comparing

Comparing equipment types Comparing equipment types – In general, free weights are thought to In general, free weights are thought to

be more beneficial than machines be more beneficial than machines – Machines offer an advantage when Machines offer an advantage when

range of motion is limited—in range of motion is limited—in rehabilitation situations or for athletes rehabilitation situations or for athletes who have disabilitieswho have disabilities

Preventing Sports InjuriesPreventing Sports Injuries

Proper rest and nutrition are necessary for Proper rest and nutrition are necessary for optimal performance. optimal performance. – If you are skimping on sleep and not getting an If you are skimping on sleep and not getting an

adequate diet you only hold yourself back and set adequate diet you only hold yourself back and set yourself up for injury. yourself up for injury.

Hydration is part of the nutritional balance Hydration is part of the nutritional balance necessary for participation. necessary for participation. – Sweat rates of elite athletes may exceed 8 - 10 Sweat rates of elite athletes may exceed 8 - 10

quarts a day. quarts a day. – Dehydration of as little as 2% can affect physical Dehydration of as little as 2% can affect physical

performance which in turn makes injury more performance which in turn makes injury more likely. likely.

Preventing Sports InjuriesPreventing Sports Injuries

Exercise should be that which can be comfortably Exercise should be that which can be comfortably tolerated. tolerated. There should be a slow build up in intensity to reach There should be a slow build up in intensity to reach peak performance. peak performance. Usually an increase of about 10% per week is what is Usually an increase of about 10% per week is what is recommended to properly prepare your body for the recommended to properly prepare your body for the activity and to prevent injury. activity and to prevent injury. – Too much too soon is often the cause of overuse injury. Too much too soon is often the cause of overuse injury. – As exercise becomes more intense it should also be pain free As exercise becomes more intense it should also be pain free

in that there may be some soreness but not causing in that there may be some soreness but not causing musculoskeletal pain the next day. musculoskeletal pain the next day.

– Ideally you progress the exercise in intensity but without pain Ideally you progress the exercise in intensity but without pain or soreness. or soreness.

Preventing Sports InjuriesPreventing Sports InjuriesPain is the body's way of telling you you're doing too Pain is the body's way of telling you you're doing too much and risking injury. much and risking injury. – Thus, it is important that when beginning a sport that you Thus, it is important that when beginning a sport that you

slowly adjust to the pace, from half to three quarter to full slowly adjust to the pace, from half to three quarter to full speed.speed.

– In this manner you acclimate to the full speed of the sport. In this manner you acclimate to the full speed of the sport. – Obviously you must allow ample time to prepare for Obviously you must allow ample time to prepare for

competition. competition. – However it requires time and hard work, which many are not However it requires time and hard work, which many are not

willing to do.willing to do.– Just like with improper hydration, nutrition, or rest, an injury Just like with improper hydration, nutrition, or rest, an injury

is more likely to happen. is more likely to happen.

Preventing Sports InjuriesPreventing Sports InjuriesAn often overlooked area of injury prevention is a An often overlooked area of injury prevention is a preseason preseason screening processscreening process. . Areas that should be assessed should be:Areas that should be assessed should be:– equipment, especially shoesequipment, especially shoes

A worn or cheap pair of shoes is an example of an injury waiting to A worn or cheap pair of shoes is an example of an injury waiting to happen. happen.

– posturepostureLower extremity posture in running sports should be evaluated and Lower extremity posture in running sports should be evaluated and corrections made prior to competingcorrections made prior to competing

– strength strength – range of motionrange of motion– ProprioceptionProprioception– enduranceendurance– powerpower– speed speed – agilityagility

If you have a previous injury, it should be assessed in the above If you have a previous injury, it should be assessed in the above areas to assure that you are ready to return to play. areas to assure that you are ready to return to play.

Preventing Sports InjuriesPreventing Sports Injuries

You should have a strength level appropriate for You should have a strength level appropriate for your sport of choice.your sport of choice.If the muscles and tendons cannot handle the stress If the muscles and tendons cannot handle the stress loads of the sport or activity, injury is sure to occur. loads of the sport or activity, injury is sure to occur. Strength and flexibility are the cornerstones of Strength and flexibility are the cornerstones of physical fitness.physical fitness.– If you lack strength or adequate range of motion in your If you lack strength or adequate range of motion in your

joints they are at risk of injury.joints they are at risk of injury.– A weak or tight muscle or tendon is at risk. A weak or tight muscle or tendon is at risk. – Proprioception or balance is required in sport and a factor in Proprioception or balance is required in sport and a factor in

the injury process if you have deficits here.the injury process if you have deficits here.– For the lower extremity for example you should be able to For the lower extremity for example you should be able to

balance easily with your eyes closed on one leg, if not then balance easily with your eyes closed on one leg, if not then this is an area of concern and need remediation. this is an area of concern and need remediation.

Preventing Sports InjuriesPreventing Sports Injuries

Fatigue is often a cause of injury. Fatigue is often a cause of injury. – The muscles and tendons cannot contract and relax in a The muscles and tendons cannot contract and relax in a

sequential manner, become out of synch, reactions slow sequential manner, become out of synch, reactions slow and injury is there waiting to happen in the form of a strain, and injury is there waiting to happen in the form of a strain, sprain or fracture. sprain or fracture.

– When you feel fatigue coming on, it is the time for a break When you feel fatigue coming on, it is the time for a break to allow the body its necessary recuperation. to allow the body its necessary recuperation.

Preventing InjuryPreventing InjuryCoaching methods Coaching methods – Particular coaching techniques or instructions can cause Particular coaching techniques or instructions can cause

or prevent injuries (e.g., spearing versus head up during or prevent injuries (e.g., spearing versus head up during tackling in football) tackling in football)

– National Standards for Athletic Coaches (National National Standards for Athletic Coaches (National Association for Sport and Physical Education/American Association for Sport and Physical Education/American Alliance for Health, Physical Education, Recreation and Alliance for Health, Physical Education, Recreation and Dance [Dance [AAHPERD])AAHPERD])

Matching athletes on motor skill performance Matching athletes on motor skill performance Controlling biomechanical stress/overuse Controlling biomechanical stress/overuse Role of extrinsic forces (someone else landing on Role of extrinsic forces (someone else landing on your foot) your foot) Modifying physical demands placed on athlete Modifying physical demands placed on athlete (being aware of illness and fatigue) (being aware of illness and fatigue)

Mental Mental The injury prone athlete exhibits The injury prone athlete exhibits negative thinkingnegative thinking. . Being positive about injury prevention Being positive about injury prevention without being too much of a risk taker without being too much of a risk taker will add to your pleasure of activity and will add to your pleasure of activity and help with reducing your injury risk.help with reducing your injury risk.

The assessment and implementation of a The assessment and implementation of a program to prevent injury will allow you to program to prevent injury will allow you to enjoy the benefits of the sport or activity enjoy the benefits of the sport or activity without the consequences of pain, discomfort without the consequences of pain, discomfort and frustration as result of injuryand frustration as result of injury..    

InjuriesInjuriesInjuries occur for a variety of reasons. Injuries occur for a variety of reasons. Traumatic injuriesTraumatic injuries occur when contact or force is too much occur when contact or force is too much for your muscles, joints or bones to absorb. for your muscles, joints or bones to absorb. – A sprained ankle, a twisted knee, a fall off your bicycle or a A sprained ankle, a twisted knee, a fall off your bicycle or a

collision at second base are examples of this type of injury.collision at second base are examples of this type of injury.Overuse injuriesOveruse injuries are a gradual breakdown of body are a gradual breakdown of body structures. They can often be prevented and are generally structures. They can often be prevented and are generally caused by any one or combination of the following:caused by any one or combination of the following:– not enough strength for the activity not enough strength for the activity – not enough flexibility for the activity not enough flexibility for the activity – inappropriate activity or intensity (too much, too soon!) inappropriate activity or intensity (too much, too soon!) – improper or faulty equipment improper or faulty equipment – change in exercise surface (different running terrain or exercise floor) change in exercise surface (different running terrain or exercise floor) – poor biomechanics or techniquepoor biomechanics or technique

Pain is an indication that something is wrong, so listen to Pain is an indication that something is wrong, so listen to your body. your body. – As your injury progresses, pain will increase and/or occur As your injury progresses, pain will increase and/or occur

earlier during exercise. earlier during exercise. – Swelling, redness or warmth-to-the-touch are also signs of Swelling, redness or warmth-to-the-touch are also signs of

injury and inflammation. injury and inflammation.

How are athletic injuries prevented?How are athletic injuries prevented?The following are some of the strategies that The following are some of the strategies that may help teens prevent athletic injuries:may help teens prevent athletic injuries:– Have a sports pre-participation physical Have a sports pre-participation physical

examinationexamination – Before each training or sports event, warm up and Before each training or sports event, warm up and

then cool down afterward then cool down afterward – Do flexibility exercisesDo flexibility exercises – Play within safe ranges for one’s age and size Play within safe ranges for one’s age and size – Use proper and well fitted equipment Use proper and well fitted equipment – Keep oneself physically fit Keep oneself physically fit – Begin training one to two months before the sports Begin training one to two months before the sports

activity is to beginactivity is to begin – Gradually increase one’s training time but not Gradually increase one’s training time but not

more than ten percent each week more than ten percent each week

Considerations forConsiderations forFemale AthletesFemale Athletes

Hormonal differencesHormonal differences

Neural differencesNeural differences

Strength/body weight ratioStrength/body weight ratio– Absolute vs. relative strengthAbsolute vs. relative strength

QUESTIONS?QUESTIONS?