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