TRAINING AND CONDITIONING TECHNIQUES Chapter 4. Overview Lack of physical fitness is one of the...

TRAINING AND TRAINING AND CONDITIONING CONDITIONING TECHNIQUESTECHNIQUES

Chapter 4Chapter 4

OverviewOverview

• Lack of physical fitness is one of the Lack of physical fitness is one of the primary causes of sports injury.primary causes of sports injury.

• Coaches and athletic trainers should Coaches and athletic trainers should work cooperatively to supervise work cooperatively to supervise training and conditioning programs.training and conditioning programs.

• The coach and athletic trainer must The coach and athletic trainer must possess sound understanding of the possess sound understanding of the principles of training and conditioning principles of training and conditioning relative to flexibility, strength, and relative to flexibility, strength, and cardiovascular endurance.cardiovascular endurance.

Relationship Between Relationship Between Coaches, ATC’s, and CSCS’sCoaches, ATC’s, and CSCS’s• All must work together for the common All must work together for the common

good.good.• High schools may not have ATC’s or High schools may not have ATC’s or

CSCS’sCSCS’s– The coach is responsible in their absenceThe coach is responsible in their absence– It is important to implement all aspects of a It is important to implement all aspects of a

strength and conditioning programstrength and conditioning program• FlexibilityFlexibility• StrengthStrength• Cardiovascular fitness (aerobic, anaerobic)Cardiovascular fitness (aerobic, anaerobic)• Nutrition etc. Nutrition etc.

PeriodizationPeriodization

• Periodization: organizes a training Periodization: organizes a training and conditioning program into cyclesand conditioning program into cycles

• Macrocycle: usually one Macrocycle: usually one yearyear-long -long cyclecycle– PreseasonPreseason– In-seasonIn-season– Post-seasonPost-season– Off-seasonOff-season

PeriodizationPeriodization

• Mesocycle: usually lasts weeks or even Mesocycle: usually lasts weeks or even monthsmonths– Transition (post-season): recreational exerciseTransition (post-season): recreational exercise– Preparatory (off-season): emphasis for gainsPreparatory (off-season): emphasis for gains

• Hypertrophy phase: low intensity and high volumeHypertrophy phase: low intensity and high volume• Strength phase: moderate intensity and moderate Strength phase: moderate intensity and moderate

volumevolume• Power phase: high intensity and low volumePower phase: high intensity and low volume

– Competition (in-season): maintainanceCompetition (in-season): maintainance• Includes a mix of intensities and volumes Includes a mix of intensities and volumes • Microcycles: during a Microcycles: during a weekweek may help the athlete may help the athlete

peak at the end of the week.peak at the end of the week.– Intense early in the weekIntense early in the week– Light at the end of the weekLight at the end of the week

Principles of Principles of ConditioningConditioning

• Warm-up and Cool-downWarm-up and Cool-down• MotivationMotivation• OverloadOverload• ConsistencyConsistency• ProgressionProgression• IntensityIntensity• SpecificitySpecificity

Principles of Principles of ConditioningConditioning

• SpecificitySpecificity• IndividualityIndividuality• Minimize stressMinimize stress• Safety firstSafety first

Improving and Improving and Maintaining FlexibilityMaintaining Flexibility

• Flexibility: the ability to move a joint or Flexibility: the ability to move a joint or series of joints smoothly and easily series of joints smoothly and easily throughout a full range of motion.throughout a full range of motion.

• An athlete who has a restricted range of An athlete who has a restricted range of motion will realize a decrease in motion will realize a decrease in performance capabilities.performance capabilities.

• Flexibility is important in preventing Flexibility is important in preventing injury to the musculotendinous and injury to the musculotendinous and skeletal anatomy.skeletal anatomy.

Factors That Limit Factors That Limit FlexibilityFlexibility

• Bony structureBony structure• Excessive fatExcessive fat• SkinSkin• Muscles and tendonsMuscles and tendons• Connective tissuesConnective tissues

• With the exception of bony structure, age, and With the exception of bony structure, age, and gender, all of the other factors that limit gender, all of the other factors that limit flexibility may be altered to increase range of flexibility may be altered to increase range of joint motion.joint motion.

Range of MotionRange of Motion

• Active Range of Active Range of Motion (dynamic Motion (dynamic flexibility)flexibility)

• Passive Range of Passive Range of Motion (static Motion (static flexibility)flexibility)

• Resistive Range of Resistive Range of Motion (strength)Motion (strength)

Stretching TechniquesStretching Techniques

• The goal of any The goal of any effective flexibility effective flexibility program should be to program should be to improve the range of improve the range of motion at a given motion at a given articulation by articulation by altering the altering the extensibility of the extensibility of the musculotendinous musculotendinous units that produce units that produce movement at that movement at that joint.joint.


• Warm-upWarm-up• Stretch to the point of tightnessStretch to the point of tightness• Stretching is specific only to the Stretching is specific only to the

muscle you stretch.muscle you stretch.• Avoid stretching joints and ligamentsAvoid stretching joints and ligaments• Stretch slowly and under controlStretch slowly and under control• It is recommended to stretch 5 to 6 It is recommended to stretch 5 to 6

times per week.times per week.


• Ballistic stretchingBallistic stretching– Involves a bouncing movementInvolves a bouncing movement– May cause muscle sorenessMay cause muscle soreness

• Static stretchingStatic stretching– Passive stretch (hold for 30 seconds)Passive stretch (hold for 30 seconds)– Is very safe to performIs very safe to perform

• Proprioceptive Neuromuscular Facilitation Proprioceptive Neuromuscular Facilitation (PNF)(PNF)– Involves a combination of stretches and Involves a combination of stretches and

contractionscontractions– Use a 10 sec. push phase and a 10 sec. relax phaseUse a 10 sec. push phase and a 10 sec. relax phase


• Proprioceptive Neuromuscular Facilitation Proprioceptive Neuromuscular Facilitation (PNF)(PNF)– Slow-reversal-hold-relaxSlow-reversal-hold-relax– Contract relax Contract relax – Hold relaxHold relax

• PNF is based on the “stretch reflex”PNF is based on the “stretch reflex”– Muscle spindles – reflexively contractMuscle spindles – reflexively contract– Golgi tendon organs – reflexive relaxationGolgi tendon organs – reflexive relaxation

• Golgi tendons override the muscle spindles over timeGolgi tendons override the muscle spindles over time


• Autogenic inhibition: relaxation of the Autogenic inhibition: relaxation of the muscle during or after contraction muscle during or after contraction (tension).(tension).– Uses the contract relax methodUses the contract relax method

• Reciprocal inhibition: a contraction of Reciprocal inhibition: a contraction of the opposite muscle causes a reflex the opposite muscle causes a reflex relaxation in the muscle to be stretched.relaxation in the muscle to be stretched.– Uses the slow-reversal-hold techniqueUses the slow-reversal-hold technique– Uses the hold relax methodUses the hold relax method


• Increased ROM can be determined with a Increased ROM can be determined with a goniometer at the joint.goniometer at the joint.

• Other flexibility tests (tape measure)Other flexibility tests (tape measure)– Sit and reachSit and reach– Trunk extension testTrunk extension test– Trunk rotation testTrunk rotation test– Shoulder lift testShoulder lift test


• Stretch by body Stretch by body areaarea

• Stretch by sportStretch by sport• Stretch by muscleStretch by muscle• Stretch by Stretch by

necessitynecessity •

Strength TrainingStrength Training

• Muscular strengthMuscular strength• Muscular Muscular

enduranceendurance• Muscular powerMuscular power


• Skeletal muscle is Skeletal muscle is capable of three capable of three types of types of contractions.contractions.– IsometricIsometric– StaticStatic– ConcentricConcentric– EccentricEccentric– IsokineticIsokinetic


• There are three basic types of muscle There are three basic types of muscle fibersfibers– Slow-twitch (type I)Slow-twitch (type I)– Fast-twitch (type IIa)Fast-twitch (type IIa)– Fast-twitch (type IIb)Fast-twitch (type IIb)

• It now appears that there can be almost It now appears that there can be almost any change of these fibers in response to any change of these fibers in response to training.training.


• Factors that determine muscular Factors that determine muscular strengthstrength– Hypertrophy vs atrophyHypertrophy vs atrophy– Size of the muscleSize of the muscle– Neuromuscular efficiencyNeuromuscular efficiency– Biomechanical factorsBiomechanical factors

• Mechanical (leverage) advantages (genetic)Mechanical (leverage) advantages (genetic)• Length-tension relationship (optimum is 90 Length-tension relationship (optimum is 90

deg.)deg.)

– OvertrainingOvertraining– ReversibilityReversibility


• Physiology of strength developmentPhysiology of strength development– Fiber splitting theoryFiber splitting theory– Capillary density with trainingCapillary density with training– Myofilament increase (protein Myofilament increase (protein

synthesis)synthesis)– Increased bone and collagen increaseIncreased bone and collagen increase– Increased enzymesIncreased enzymes– Enhanced energy use of the muscle etc.Enhanced energy use of the muscle etc.


• Techniques of Resistance TrainingTechniques of Resistance Training– Isometrics (abtronics do not transfer)Isometrics (abtronics do not transfer)– Progressive Resistance Exercise (PRE’s)Progressive Resistance Exercise (PRE’s)

• IsotonicsIsotonics• Overload (reps? Sets? Intensity? Frequency? Overload (reps? Sets? Intensity? Frequency?

Recovery?)Recovery?)• Progression Progression • Goals (strength vs endurance)Goals (strength vs endurance)

– Free weights vs machine weightsFree weights vs machine weights– Circuit training (stations)Circuit training (stations)


• Techniques of Resistance Techniques of Resistance TrainingTraining– PlyometricsPlyometrics– Cross trainingCross training– Calisthenic strengthening Calisthenic strengthening

exerciseexercise– Females vs MalesFemales vs Males

Aerobic & Anaerobic Aerobic & Anaerobic ConditioningConditioning

• Cardiorespiratory Endurance: the ability to Cardiorespiratory Endurance: the ability to perform whole-body large muscle activities for perform whole-body large muscle activities for extended periods of time.extended periods of time.– Involves the transport and utilization of oxygenInvolves the transport and utilization of oxygen

• HeartHeart• LungsLungs• Blood vesselsBlood vessels• Blood Blood

– Measured by maximum aerobic capacity (Vo2 Max)Measured by maximum aerobic capacity (Vo2 Max)• Mostly genetically determined potentialMostly genetically determined potential• Training determines how close you can come to your Training determines how close you can come to your

potentialpotential


• Measured indirectly by heart rateMeasured indirectly by heart rate• Training EffectTraining Effect causes stroke volume to causes stroke volume to

increase while the heart rate is reduced at increase while the heart rate is reduced at a given exercise load (cardiac output = SV a given exercise load (cardiac output = SV x HR).x HR).

• FatigueFatigue is closely related to the percentage is closely related to the percentage of Max VO2 that a particular workload of Max VO2 that a particular workload demands.demands.


• Energy SystemsEnergy Systems– The Energy SystemsThe Energy Systems

• ATP (retreived by creatine phosphate)ATP (retreived by creatine phosphate)• Glucose / GlycogenGlucose / Glycogen• Free Fatty AcidsFree Fatty Acids• ProteinProtein

– Aerobic -vs- Anaerobic MetabolismAerobic -vs- Anaerobic Metabolism• They function simultaneouslyThey function simultaneously• Types of activities …..Types of activities …..


• Continuous Training (aerobic)Continuous Training (aerobic)– Mode: anything that raises your heart rateMode: anything that raises your heart rate– Frequency: 3 – 6 times a weekFrequency: 3 – 6 times a week– Duration: at least 20 minutesDuration: at least 20 minutes– IntensityIntensity

• Maximum HR = 220 – age (.75)Maximum HR = 220 – age (.75)• Karvonen EquationKarvonen Equation

Target HR Zone = RHR + (.75 [MHR – RHR])Target HR Zone = RHR + (.75 [MHR – RHR])


• Interval Training: intermittent activities Interval Training: intermittent activities with periods of work with active with periods of work with active recovery.recovery.– More anaerobicMore anaerobic– Includes a training-recovery ratioIncludes a training-recovery ratio

• Fartlek Training: “speed play”Fartlek Training: “speed play”

Fitness AssessmentFitness Assessment

• Tests may be used to assess flexibility, Tests may be used to assess flexibility, muscular strength, muscular endurance, muscular strength, muscular endurance, muscular power, cardiorespiratory muscular power, cardiorespiratory endurance, speed, balance, agility, or endurance, speed, balance, agility, or quickness depending upon the stated goals quickness depending upon the stated goals of the training and conditioning program.of the training and conditioning program.

• See page 107See page 107

NUTRITIONAL NUTRITIONAL CONSIDERATIONSCONSIDERATIONS

Chapter 5Chapter 5

Athletes who practice sound Athletes who practice sound nutritional habits reduce the nutritional habits reduce the likelihood of injury, and enhance likelihood of injury, and enhance performance through the performance through the development of strength, flexibility, development of strength, flexibility, and cardiorespiratory endurance. and cardiorespiratory endurance. 5757

Nutrition BasicsNutrition Basics

• Nutrition: is the science of the Nutrition: is the science of the substances that are found in food substances that are found in food that are essential to life.that are essential to life.

• 6 classes of nutrients6 classes of nutrients– CarbohydratesCarbohydrates– FatsFats– ProteinsProteins– VitaminsVitamins– MineralsMinerals– WaterWater

Energy SourcesEnergy Sources

• CarbohydratesCarbohydrates– Should account for 55% - 70% of an Should account for 55% - 70% of an

athletes total caloric intake.athletes total caloric intake.• Sugars (simple)Sugars (simple)

– Monosacharides (single sugars)Monosacharides (single sugars)– Disacharides (two monosacharides)Disacharides (two monosacharides)

• Starches (complex carbohydrates)Starches (complex carbohydrates)• Fiber (non digestable plants)Fiber (non digestable plants)

Energy SourcesEnergy Sources

• Fats: should be less than 30% of total Fats: should be less than 30% of total caloriescalories– Saturated (are from animal products) Saturated (are from animal products) – Unsaturated (are from plants and are Unsaturated (are from plants and are

liquid at room temperature)liquid at room temperature)• MonounsaturatedMonounsaturated• PolyunsaturatedPolyunsaturated

– Fat substitutes are a good alternative Fat substitutes are a good alternative because they contain no cholesterol and because they contain no cholesterol and 80% less calories.80% less calories.

Energy SourcesEnergy Sources• Proteins: the building blocks of the human Proteins: the building blocks of the human

bodybody– Amino Acids: obtained through food are Amino Acids: obtained through food are

referred to as the referred to as the essential amino acidsessential amino acids..– Most of the proteins from animal foods contain Most of the proteins from animal foods contain

all of the essential amino acids that humans all of the essential amino acids that humans require and are called “complete proteins.”require and are called “complete proteins.”

• The increase in muscle mass that result The increase in muscle mass that result from conditioning and training are from conditioning and training are associated with only a small increase in associated with only a small increase in protein requirements that can easily be protein requirements that can easily be met with the usual diet and therefore met with the usual diet and therefore supplements are not necessary.supplements are not necessary.

Regulatory NutrientsRegulatory Nutrients

• Vitamins: regulators of body Vitamins: regulators of body processesprocesses– Fat-soluble vitamins dissolve in fatsFat-soluble vitamins dissolve in fats

• A, D, E, and K (see table 5-1)A, D, E, and K (see table 5-1)

– Water-soluble vitamins dissolve in Water-soluble vitamins dissolve in waterwater• C – used to build bone, teeth, connective C – used to build bone, teeth, connective

tissue and strengthen the immune systemtissue and strengthen the immune system• B’s – used to regulate metabolismB’s – used to regulate metabolism

Regulatory NutrientsRegulatory Nutrients• Antioxidants protect cells from destructive Antioxidants protect cells from destructive

agents like oxygen and lactic acid.agents like oxygen and lactic acid.– Vitamin C: fruits and vegetablesVitamin C: fruits and vegetables– Vitamin E: vegetable oils, some fruits and Vitamin E: vegetable oils, some fruits and

vegetablesvegetables– Beta-carotene: a plant pigment found in dark Beta-carotene: a plant pigment found in dark

green, yellow or orange fruits and vegetables.green, yellow or orange fruits and vegetables.• Deficiency disease: results from a lack of Deficiency disease: results from a lack of

any nutrient.any nutrient.– For most people supplements are a waste of For most people supplements are a waste of

money.money.– A wide variety of foods in the diet can prevent A wide variety of foods in the diet can prevent

the need for supplementation.the need for supplementation.


• Minerals: more than 20 elements have an Minerals: more than 20 elements have an essential role in the body and therefore essential role in the body and therefore need to be supplied by the diet.need to be supplied by the diet.– Magnesium: needed for energy-supplying Magnesium: needed for energy-supplying

reactionsreactions– Sodium and Potassium: are important for Sodium and Potassium: are important for

transmission of nerve impulses.transmission of nerve impulses.– Iron: needed for energy metabolism and is Iron: needed for energy metabolism and is

assisted with protein to form hemoglobin (to assisted with protein to form hemoglobin (to carry O2).carry O2).

• Once again minerals can be obtained by Once again minerals can be obtained by eating a variety of foods and eating a variety of foods and supplementation is not necessary.supplementation is not necessary.


• Water: is the most essential of all of the Water: is the most essential of all of the nutrients in the body.nutrients in the body.– 60% of all body weight60% of all body weight– Necessary for temperature controlNecessary for temperature control– Necessary for energy productionNecessary for energy production– Necessary for digestionNecessary for digestion– Necessary for elimination of wasteNecessary for elimination of waste


• WaterWater– Replacing fluid after heavy sweating is Replacing fluid after heavy sweating is

far more important than replacing far more important than replacing electrolyteselectrolytes

– DehydrationDehydration• FatigueFatigue• NauseaNausea• ExhaustionExhaustion• FaintingFainting

– Electrolyte requirementsElectrolyte requirements• Sodium, cholride, potassium, Sodium, cholride, potassium,

magnesium, and calciummagnesium, and calcium• Can be sufficiently replaced with a Can be sufficiently replaced with a

balanced dietbalanced diet

Nutrient Requirements Nutrient Requirements and Recommendationsand Recommendations

• A nutrient requirement is that amount A nutrient requirement is that amount of the nutrient that is needed to prevent of the nutrient that is needed to prevent the nutrient’s deficiency disease.the nutrient’s deficiency disease.

• A nutrient recommendation is that A nutrient recommendation is that which will prevent the deficiency which will prevent the deficiency disease for nutrients and calories of a disease for nutrients and calories of a given food.given food.– Recommended RDA helps consumers Recommended RDA helps consumers

compare nutritional value of foods.compare nutritional value of foods.– Dietary Reference Intake (DRI) or adequate Dietary Reference Intake (DRI) or adequate

intake (AI)intake (AI)


• Food Labels: percentages of daily Food Labels: percentages of daily values based on a standard 2,000 values based on a standard 2,000 calorie diet.calorie diet.

• The Food Pyramid: specifies the The Food Pyramid: specifies the minimum number of servings that minimum number of servings that should be eaten daily with examples should be eaten daily with examples of the foods to eat (pg. 122).of the foods to eat (pg. 122).


• Exercise increases the need for energy, Exercise increases the need for energy, not for proteins, vitamins, and minerals.not for proteins, vitamins, and minerals.

• A megadose of a nutrient supplement is A megadose of a nutrient supplement is essentially an overdose.essentially an overdose.

• An increased need for nutrients is easily An increased need for nutrients is easily fulfilled when the athlete eats more fulfilled when the athlete eats more nutritious foods.nutritious foods.– Exceptions include calcium (osteoporosis)Exceptions include calcium (osteoporosis)– Exceptions include iron (anemia)Exceptions include iron (anemia)


• Protein supplementationProtein supplementation– RDA = .8 grams per RDA = .8 grams per

kilogramkilogram– Athletes = 1 – 1.5 grams per Athletes = 1 – 1.5 grams per

kilogramkilogram– Athletes diets typically Athletes diets typically

easily exceed these easily exceed these requirements (1.8 – 4.4 requirements (1.8 – 4.4 grams per kilogram).grams per kilogram).


• Creatine supplementationCreatine supplementation– Free creatineFree creatine– PhophocreatinePhophocreatine

•Stored in skeletal muscleStored in skeletal muscle•Used to produce ATP during Used to produce ATP during

anaerobic activityanaerobic activity•Side EffectsSide Effects


•Sugar and PerformanceSugar and Performance– Simple sugars (anaerobic benefit)Simple sugars (anaerobic benefit)

•The insulin response is not as The insulin response is not as detrimental as once believed.detrimental as once believed.

– Complex sugars (aerobic benefit)Complex sugars (aerobic benefit)•Provides long lasting energyProvides long lasting energy


• Caffeine: is a stimulantCaffeine: is a stimulant– Can cause irritability, nervousness, Can cause irritability, nervousness,

increased heart rate and headachesincreased heart rate and headaches– Enhances the use of fat for energy during Enhances the use of fat for energy during

endurance exerciseendurance exercise– Enhances calcium absorption in the Enhances calcium absorption in the

muscles for muscle contractionsmuscles for muscle contractions


• AlcoholAlcohol– Provides little nutritional valueProvides little nutritional value– 7 calories per gram7 calories per gram– DepressantDepressant– Decreases coordinationDecreases coordination– Slows reaction timesSlows reaction times– Decreases mental alertnessDecreases mental alertness– Diuretic effectDiuretic effect

Preevent NutritionPreevent Nutrition

• Pre Game Meal: proposes to provide the Pre Game Meal: proposes to provide the competitor with sufficient energy and competitor with sufficient energy and fluids for competitionfluids for competition– Eating preferences of the athlete need to be Eating preferences of the athlete need to be

consideredconsidered– Digestability are importantDigestability are important– Liquid food supplement advantagesLiquid food supplement advantages

• Eating fast foodsEating fast foods• Glycogen SupercompensationGlycogen Supercompensation• Fat loadingFat loading

Weight Control and Body Weight Control and Body CompetitionCompetition

• Body CompositionBody Composition– Weight charts are very inaccurateWeight charts are very inaccurate

• Different ways to measure percent body Different ways to measure percent body fatfat– Hydrostatic weighing is the gold standardHydrostatic weighing is the gold standard– CalipersCalipers– Electrical ImpedenceElectrical Impedence– Dexa or MRI are othersDexa or MRI are others

• Recommended for males is 6 to 12 percentRecommended for males is 6 to 12 percent• Recommended for females is 16 to 24 percentRecommended for females is 16 to 24 percent

Weight Control and Body Weight Control and Body CompetitionCompetition

• Overweight: having excess body weightOverweight: having excess body weight• Obese: an extreme amount of excess fatObese: an extreme amount of excess fat

– Above 30% for femalesAbove 30% for females– Above 20% for malesAbove 20% for males

• Assessing Caloric BalanceAssessing Caloric Balance– Calories in and calories outCalories in and calories out– 1500 calories = 1 lb.1500 calories = 1 lb.

Weight Control and Body Weight Control and Body CompositionComposition

• Methods of weight lossMethods of weight loss– DietingDieting

•Fad dieting is very popular but not Fad dieting is very popular but not helpfulhelpful

•Dieting is a selection of all food groupsDieting is a selection of all food groups•Dieting should not be a total restrictionDieting should not be a total restriction

– ExerciseExercise– Combinations of dieting and exercise Combinations of dieting and exercise

is the best method of losing 1 to 2 lbs. is the best method of losing 1 to 2 lbs. a week.a week.

Weight Control and Body Weight Control and Body CompositionComposition

• Methods of weight gainMethods of weight gain• Eating DisordersEating Disorders

– BulemiaBulemia– Anorexia nervosaAnorexia nervosa– Female athlete triad syndromeFemale athlete triad syndrome

– Why is weight management a Why is weight management a concern for coaches?concern for coaches?

– Why is weight management so Why is weight management so difficult?difficult?

Environmental Environmental ConditionsConditions

Chapter 6Chapter 6

Heat StressHeat Stress

Maintenance of normal temperature in Maintenance of normal temperature in a hot environment depends on the a hot environment depends on the ability of the body to dissipate heat.ability of the body to dissipate heat.

Body temperature can be affected by Body temperature can be affected by 5 factors.5 factors.

Heat StressHeat Stress

• 5 factors that influence body temperature5 factors that influence body temperature– Metabolic heat productionMetabolic heat production– Conductive heat exchangeConductive heat exchange

• Direct contact with the turfDirect contact with the turf

– Convective heat exchangeConvective heat exchange• Uses a circulating medium like wind or waterUses a circulating medium like wind or water

– Radiant heat exchangeRadiant heat exchange• Radiation from the sunRadiation from the sun

– Evaporation heat exchangeEvaporation heat exchange• Sweat evaporates taking large amounts of heat Sweat evaporates taking large amounts of heat

with it.with it.

Monitoring the Heat Monitoring the Heat IndexIndex

• Wet Bulb Globe Temperature (WBGT)Wet Bulb Globe Temperature (WBGT)– Dry bulb temperature (DBT) Dry bulb temperature (DBT)

• thermometerthermometer

– Wet bulb temperature (WBT)Wet bulb temperature (WBT)• Sling psychrometerSling psychrometer

• Use the WBGT Index (pg. 141)Use the WBGT Index (pg. 141)• Use a Relative Humidity IndexUse a Relative Humidity Index

Heat IllnessesHeat Illnesses

• Heat Rash (prickly heat)Heat Rash (prickly heat)– Red raised rashRed raised rash– TinglingTingling

• Heat SyncopeHeat Syncope– Rapid physical fatigueRapid physical fatigue– Fainting, nausea caused by pooling of Fainting, nausea caused by pooling of

blood in the extremities to try to cool blood in the extremities to try to cool the body off.the body off.


• Heat CrampsHeat Cramps– Painful muscle spasmsPainful muscle spasms– Usually occur in the calf, Usually occur in the calf,

hamstrings & abdomenhamstrings & abdomen– Related to loss of water and Related to loss of water and

electrolyteselectrolytes– Treated with water, electrolyte Treated with water, electrolyte

drinks, stretching the muscles, and drinks, stretching the muscles, and cooling the body.cooling the body.


• Heat ExhaustionHeat Exhaustion– Results from dehydrationResults from dehydration– Dizziness, CollapseDizziness, Collapse– Profuse sweatingProfuse sweating– Rapid pulse, Pale skinRapid pulse, Pale skin– Elevated temperature (102 deg.)Elevated temperature (102 deg.)– Treatment includes rehydration and Treatment includes rehydration and

sometimes intravenous fluidssometimes intravenous fluids– Cool the athlete as quickly as possibleCool the athlete as quickly as possible


• Heat StrokeHeat Stroke– Life threatening emergency due to a breakdown Life threatening emergency due to a breakdown

of the thermoregulatory systemof the thermoregulatory system– Core temperature over 106 degreesCore temperature over 106 degrees– Loss of consciousness Loss of consciousness – Flushed hot skin, sometimes dryFlushed hot skin, sometimes dry– Treatment includes cooling the body off quicklyTreatment includes cooling the body off quickly

Preventing Heat IllnessPreventing Heat Illness

• Gradual acclimatization to conditionsGradual acclimatization to conditions• Identify susceptible athletesIdentify susceptible athletes• Lightweight uniformsLightweight uniforms• Routine weight record keepingRoutine weight record keeping• Unrestricted fluid replacementUnrestricted fluid replacement• Well balanced dietWell balanced diet• Monitor hot humid conditionsMonitor hot humid conditions• Use common senseUse common sense

Warning Signs of Heat Warning Signs of Heat IllnessIllness

• HeadacheHeadache• NauseaNausea• Mental slownessMental slowness• IncoherenceIncoherence• Visual disturbanceVisual disturbance• FatigueFatigue• WeaknessWeakness• UnsteadinessUnsteadiness• CollapseCollapse• UnconsciousnessUnconsciousness• VomitingVomiting

• DiarrheaDiarrhea• CrampsCramps• SeizuresSeizures• RigidityRigidity• Weak, rapid pulseWeak, rapid pulse• PallorPallor• FlushFlush• FaintnessFaintness• ChillChill• Cyanotic Cyanotic

appearanceappearance

HypothermiaHypothermia

• Causes of a drop in core body temperatureCauses of a drop in core body temperature– Low temperatureLow temperature– Wind Wind – WetnessWetness

• SymptomsSymptoms– ExhaustionExhaustion– Impairment in neuromeuscular responsesImpairment in neuromeuscular responses– ShiveringShivering– Death can occur with a core temperature Death can occur with a core temperature

between 77 degrees and 85 degreesbetween 77 degrees and 85 degrees

HypothermiaHypothermia

• PreventionPrevention– Wear waterproof and windproof fabricsWear waterproof and windproof fabrics– Wear lots of thin layersWear lots of thin layers– Proper warm upProper warm up– Maintain hydrationMaintain hydration

Common Cold InjuriesCommon Cold Injuries

• Frost NipFrost Nip– Involves ears, nose cheeks, fingers Involves ears, nose cheeks, fingers

and toesand toes– Skin is firm and may blisterSkin is firm and may blister– Treat by warming the areaTreat by warming the area


• ChillblainsChillblains– Skin redness, swelling, tingling and Skin redness, swelling, tingling and

painspains

• Superficial frost biteSuperficial frost bite– Skin appears pale, hard, cold, and waxySkin appears pale, hard, cold, and waxy– When rewarmed will burn and tingleWhen rewarmed will burn and tingle– May produce blisters laterMay produce blisters later


• Deep Frost BiteDeep Frost Bite– Involves tissues that are frozenInvolves tissues that are frozen– Requires immediate hospitalizationRequires immediate hospitalization– Skin is hard, pale or white, and numbSkin is hard, pale or white, and numb– Treat by rapidly rewarming the tissueTreat by rapidly rewarming the tissue– Later the tissue may become Later the tissue may become

gangrenous, causing a loss of tissue.gangrenous, causing a loss of tissue.

AltitudeAltitude

• At high altitudes the athletes oxygen At high altitudes the athletes oxygen uptake is decreased causing a uptake is decreased causing a decrease in performance.decrease in performance.

• The body compensates by increasing The body compensates by increasing the heart rate (tachycardia).the heart rate (tachycardia).

• Hyperventilation can occur along Hyperventilation can occur along with increased breathing rate, with increased breathing rate, increased heart rateincreased heart rate

AltitudeAltitude

• Symptoms of Altitude IllnessSymptoms of Altitude Illness– HeadacheHeadache– NauseaNausea– VomitingVomiting– Sleep disturbanceSleep disturbance– DyspneaDyspnea– CoughCough– weaknessweakness

Overexposure To SunOverexposure To Sun

• Sun exposure should be avoided Sun exposure should be avoided during competitionduring competition

• Sun exposure causes early fatigue Sun exposure causes early fatigue and can lead to dehydrationand can lead to dehydration

• Causes skin cancer and skin agingCauses skin cancer and skin aging• Sun Protection Factor (SPF)Sun Protection Factor (SPF)

– SPF 30 sunscreen is advised when SPF 30 sunscreen is advised when participating in outdoor events lasting participating in outdoor events lasting long durations.long durations.

Electrical StormsElectrical Storms

• Flash-to-Bang: provides an Flash-to-Bang: provides an estimation of how far away estimation of how far away the lightning is.the lightning is.– Seconds divided by 5 = miles Seconds divided by 5 = miles

awayaway– 30 seconds = closely monitor 30 seconds = closely monitor

the conditionsthe conditions– 15 seconds = immediately 15 seconds = immediately

seek shelterseek shelter

Other Environmental Other Environmental ConditionsConditions

• Jet LagJet Lag• Air PollutionAir Pollution• Artificial TurfArtificial Turf• Wet ConditionsWet Conditions• Hard SurfacesHard Surfaces• Others …..Others …..

Protective Sports Protective Sports EquipmentEquipment

Chapter 7Chapter 7

Commercial EquipmentCommercial Equipment

Proper selection and proper fit of sports Proper selection and proper fit of sports equipment are essential in the equipment are essential in the prophylactic use of many sports prophylactic use of many sports injuries.injuries.

Prophylactic: refers to the use of Prophylactic: refers to the use of equipment and other protective devices equipment and other protective devices that prevent, preserve, and protect the that prevent, preserve, and protect the athlete from initial injury and reinjury.athlete from initial injury and reinjury.

Head ProtectionHead Protection

• Football helmetsFootball helmets– Standards developed by NOCSAEStandards developed by NOCSAE– Helmet reconditioningHelmet reconditioning– Air helmets and Fluid helmetsAir helmets and Fluid helmets– Fitting the football helmetFitting the football helmet

• No gaps between the pads and the head or faceNo gaps between the pads and the head or face• Should be two fingers above the eyebrowShould be two fingers above the eyebrow• Earholes should matchEarholes should match• Face mask should be three fingers from the noseFace mask should be three fingers from the nose• The helmet should not rockThe helmet should not rock


• Ice hockey helmetsIce hockey helmets– Must be able to decelerate the Must be able to decelerate the

forces of impact (prevent forces of impact (prevent concussions).concussions).

– Must carry the stamp of Must carry the stamp of approval from the Canadian approval from the Canadian Standards Association (CSA)Standards Association (CSA)


• Baseball Batting HelmetsBaseball Batting Helmets– Need to be improved to dissipate Need to be improved to dissipate

external forces from a baseball or external forces from a baseball or collisions.collisions.

– Prevent concussions and some facial Prevent concussions and some facial injuriesinjuries

• Softball HelmetsSoftball Helmets– Also need to be improvedAlso need to be improved– Now provide a hole for pony-tailsNow provide a hole for pony-tails

Face ProtectionFace Protection

• Face guards (football helmets & baseball Face guards (football helmets & baseball helmets)helmets)– Made of metal or polycarbonateMade of metal or polycarbonate

• Mouth guards (football)Mouth guards (football)– Many different typesMany different types

• Ear guards (wrestling)Ear guards (wrestling)• Eye protection devicesEye protection devices

– Glasses (plastic)Glasses (plastic)– Contact lensesContact lenses– Eye guardsEye guards

• Throat protectorsThroat protectors

Trunk and Thorax Trunk and Thorax ProtectionProtection

• Shoulder padsShoulder pads• Sports brasSports bras• Flack-jacket vs suspended rib Flack-jacket vs suspended rib

padspads• Girdle vs belt type hip and Girdle vs belt type hip and

buttocks padsbuttocks pads• CupCup

Limb ProtectionLimb Protection

• Neoprene sleevesNeoprene sleeves• SocksSocks• Sport specific shoesSport specific shoes

– TrackTrack– Baseball/SoftballBaseball/Softball– BasketballBasketball– TennisTennis

Foot and Ankle Foot and Ankle ProtectionProtection

• Commercial Foot PadsCommercial Foot Pads– Corns, calluses, bunions, fallen archesCorns, calluses, bunions, fallen arches

• Commercial orthotics vs custom Commercial orthotics vs custom orthoticsorthotics

• Heel cupsHeel cups• Commercial ankle supportsCommercial ankle supports

– Taping vs lace-up braces vs hinged Taping vs lace-up braces vs hinged bracesbraces

Leg ProtectionLeg Protection

• Shin guardsShin guards• Thigh padsThigh pads• Knee padsKnee pads• Knee braces Knee braces

– prophylactic prophylactic – FunctionalFunctional

• Patellar tendon strapsPatellar tendon straps

Hand, Wrist, and Elbow Hand, Wrist, and Elbow ProtectionProtection

• GlovesGloves• Wrist bracesWrist braces• Elbow padsElbow pads• Tennis elbow strapsTennis elbow straps

Construction of Construction of Protective and Protective and

Supportive DevicesSupportive Devices

• Soft MaterialsSoft Materials– Lambs woolLambs wool– Gauze paddingGauze padding– CottonCotton– Adhesive felt/foamAdhesive felt/foam– MoleskinMoleskin– Sorbothane Sorbothane

Construction of Protective Construction of Protective and Supportive Devicesand Supportive Devices

• Non-yielding materialsNon-yielding materials– Thermomoldable materials (orthoplast)Thermomoldable materials (orthoplast)– Casting materialsCasting materials

• ToolsTools– AdhesivesAdhesives– TapesTapes– Scissors or utility knifeScissors or utility knife– VelcroVelcro

BANDAGING AND BANDAGING AND TAPINGTAPING

Chapter 8Chapter 8

BandagingBandaging

• Bandages: a strip of cloth or other material Bandages: a strip of cloth or other material used to cover a wound.used to cover a wound.– GauzeGauze

• Sterile pads for woundsSterile pads for wounds• Padding for blistersPadding for blisters• Roller bandage for holding a dressing in placeRoller bandage for holding a dressing in place

– Cotton clothCotton cloth• Ankle wrapsAnkle wraps• Cravat bandagesCravat bandages

BandagingBandaging– Elastic roller bandage: a Elastic roller bandage: a

controlled compression bandage controlled compression bandage for many uses.for many uses.• Compression for swellingCompression for swelling• Support soft tissue (muscle)Support soft tissue (muscle)

– Cohesive elastic bandage: a Cohesive elastic bandage: a bandage that adheres to itself bandage that adheres to itself without sticking to the skin.without sticking to the skin.• To hold a dressing in placeTo hold a dressing in place• To provide soft tissue support for To provide soft tissue support for

muscles or ligaments.muscles or ligaments.

Bandaging TechniquesBandaging Techniques

• Ankle Wrap (with a cloth wrap)Ankle Wrap (with a cloth wrap)– Figure 8Figure 8– Heel locksHeel locks

• Groin Wrap (with elastic wrap)Groin Wrap (with elastic wrap)– Figure 8Figure 8– Pull the leg into internal rotationPull the leg into internal rotation

• Shoulder Spica (with elastic wrap)Shoulder Spica (with elastic wrap)– Figure 8Figure 8– Pull the arm into internal rotationPull the arm into internal rotation

Bandaging TechniquesBandaging Techniques

• Hand and wrist SpicaHand and wrist Spica– Figure 8Figure 8

• Cervical arm sling (triangular bandage)Cervical arm sling (triangular bandage)– A swath may be used to compress the A swath may be used to compress the

bandage to the body.bandage to the body.

• Quadricep/Hamstring wrapQuadricep/Hamstring wrap

TapingTaping

• Used for retention of wound dressingsUsed for retention of wound dressings• Used to stabilize compression Used to stabilize compression

bandagesbandages• Used to support recent injuriesUsed to support recent injuries• Used to stabilize an injury during Used to stabilize an injury during

rehabilitation or during exerciserehabilitation or during exercise• Used to protect and prevent acute Used to protect and prevent acute

injuries by limiting the motion of the injuries by limiting the motion of the bodybody

Tape CharacteristicsTape Characteristics

• Linen Adhesive TapeLinen Adhesive Tape– Tape gradeTape grade– Adhesive massAdhesive mass– Winding tensionWinding tension– Widths Widths

• Light elastic tapeLight elastic tape• ElastoplastElastoplast

Using Adhesive Tape in Using Adhesive Tape in SportsSports

• Preparation for Preparation for tapingtaping– ShavingShaving– Heal and lace padsHeal and lace pads– AdhesivesAdhesives– PrewrapPrewrap

• Proper taping Proper taping techniquestechniques

• Proper tape Proper tape tearingtearing

Rules for Tape Rules for Tape ApplicationApplication

• Place the body part in the position it Place the body part in the position it is to be stabilized.is to be stabilized.

• Overlap the tape at least half of the Overlap the tape at least half of the width of the tape belowwidth of the tape below

• Avoid continuous tapingAvoid continuous taping• Keep the tape roll in the hand Keep the tape roll in the hand

whenever possiblewhenever possible• Smooth and mold the tape as it is Smooth and mold the tape as it is

laid on the skinlaid on the skin

Rules for Tape Rules for Tape ApplicationApplication

• Allow the tape to fit the natural Allow the tape to fit the natural contour of the skin.contour of the skin.

• Start taping with an anchor piece Start taping with an anchor piece and finish by applying a lock strip.and finish by applying a lock strip.

• When maximum support is desired, When maximum support is desired, tape directly over the skin.tape directly over the skin.

• Do no apply tape if skin is hot or Do no apply tape if skin is hot or cold from a therapeutic treatment.cold from a therapeutic treatment.

Taping TechniquesTaping Techniques

• The tear drop arch supportThe tear drop arch support• The sprained great toe (turf toe)The sprained great toe (turf toe)• The ankle for inversion sprainThe ankle for inversion sprain• The achilles tendon strain/tendonitisThe achilles tendon strain/tendonitis• The elbow hyperextensionThe elbow hyperextension• The wrist sprain from hyperextensionThe wrist sprain from hyperextension• The thumb spicaThe thumb spica• The thumb checkreins The thumb checkreins • The jammed fingerThe jammed finger

TRAINING AND CONDITIONING TECHNIQUES Chapter 4. Overview Lack of physical fitness is one of the...

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