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INJURY PREVENTION AND FITNESS TRAINING
Injury Prevention
A conditioned athlete decreases his/her risk of injury. The lack of physical fitness is a primary
cause of sports injury The athletic trainer and strength and
conditioning coach need to have an open line of communication regarding injuries and modified workouts
Athletes must be educated on proper lifting techniques and mechanics in order to avoid injury in the weight room.
Overload Principle
Overload – athlete must work harder than he or she is accustomed to working for physiological improvements
The stress should not be great enough to produce damage/injury before the body has a chance to adjust to the demands
The SAID principle
SAID principle – directly relates to the overload principle. When the body is subjected to stress and overloads of varying intensities, it will gradually adapt over time to overcome the demands placed on it
Specific Adaptations to Imposed Demands
Conditioning
3 main phases of conditioning Off season
Transition period, Recreational, not structured
preparatory period cross training, low intensity/high volume, non sport specific
strength phase Moderate intensity/volume, more sport specific
Preseason Power Phase
Sport specific, high intensity, decrease volume
In season Competition period
Low volume, skill training, maintenance of strength and power
Conditioning
Physical fitness components include:
Cardio-respiratory endurance Muscle strength Endurance Flexibility
General Conditioning: aerobic fitness, muscular strength and endurance, flexibility, nutrition, and body composition
Sports-Specific Conditioning: all aspects of the sport that are unique to it
Conditioning
Aerobic fitness (cardiorespiratory endurance) Regardless of sport, all athletes benefit from
improving aerobic fitness. Whole body, large muscle activities for an
extended period of time Treadmill, running, biking, elliptical, etc…
Basics
Muscle contraction – Shortening or lengthening of the muscle fibers; Tension generated by the muscle 2 Types
Isometric – no length change during the contraction
Pushing against the wall Isotonic – (Dynamic movements)
Concentric – shortening of the muscle with contraction in an effort to overcome the resistance
Eccentric – lengthening of the muscle with contraction because the load/resistance is greater that the force of the muscle
Concentric and Isometric Contraction
Isometric Contraction
Concentric Contraction
Eccentric Contraction
Conditioning
Muscular strength and endurance:
Benefits: Increased bone density, Improved strength ratios, Increased muscular endurance, Decreased injury risk
Muscular strength – Ability of a muscle to generate a maximum force during a single contraction against a resistance
Muscular endurance – Ability to perform repetitive muscle contractions against a resistance
Flexibility
Flexibility: ROM in a given joint or combination of joint. Generally seen as essential for improving performance.
Determinants include tissue temperature, bone structure, tissue mass, age, and gender. Two types of flexibility are
Static dynamic
Stretching
Flexibility can be improved through stretching. The goal of stretching is to improve the ROM of that joint. Four types of stretching
ballistic static/passive PNF dynamic
Stretching
Ballistic Bouncing movement with repetitive
contractions of the opposite muscle in order to produce a stretch in the targeted muscle. Achieved through quick jerks/pulls of a resisted muscle
Static Widely used and effective; Performed by
placing the targeted muscle in a maximal position of stretch and holding it there for usually 30 seconds repeated 3 times.
Static
Stretching
PNF (Proprioceptive Neuromuscular Facilitation) Different techniques
used to improve flexibility
All involve some combination of alternating contraction and relaxation of muscles
Stretching
Dynamic Stretching Successive forceful contractions of one
muscle that results in the stretching of the opposite muscle
Closely related to athletic activities; considered more functional
Range of Motion (ROM)
The distance and direction a joint can move between the flexed position and the extended position Each specific joint has a normal range of
motion that is expressed in degrees Measured by using a goniometer or
inclinometer
Conditioning
Nutrition and body composition:
The body responds to a conditioning program more effectively when it receives proper nourishment.
Coaches, parents, and athletes must take care to avoid an overemphasis on leanness.
Protective Equipment
Protective equipment plays a vital role in the prevention of injury
Virtually all sports can benefit from the use of some form of safety equipment—including mouth guards