Rehabilitation and Conditioning Rehabilitation-restoring function through

programmed exercise, to enable return to competition.

Rehabilitation and Conditioning Prehabilitation-preventing injures before

they occur, through a preventative management program.

Conditioning Preseason Conditioning-a

program 6-8 weeks before sports participation, allows the body to gradually adapt to the demands to be placed on it.

Conditioning Adaptation-systematic application of

exercise stress sufficient to stimulate muscle fatigue, but not so severe that breakdown and injury occur.

Hypertrophy Atrophy

Conditioning Progressive Resistance

Exercise (PRE)- training in which muscles are worked until they reach their capacity, capacity is maintained, then workload is increased to further build endurance and strength.

Conditioning Overload-progressive overwork of muscles,

at a controlled, increased rate, to achieve consistent gains in strength. 4-8 reps with 3 or more sets.

Conditioning

Specificity- Ability of particular muscle groups to respond to targeted training, so that increased strength is gained in that muscle group only.

Motor Units Slow twitch fibers-fatigue

resistant, used for jogging-low intensity actions

Fast twitch fiber-fatigue rapidly, contract rapidly and forcefully, used for sprinting, weight training.

Motor Units The exercise should mimic the

desired movements activity type. Slow twitch muscles atrophy faster

than fast twitch. A person with more fast twitch fibers

will gain strength faster and be stronger usually.

A persons genetic make up decides # of fast and slow twitch fibers

Strength Training Isometric

exercises-activity that causes tension in the muscle but does not cause the muscle to shorten.

Strength Training Isotonic exercises-

activity that causes the muscle to shorten and contract.Also called dynamic exercises.

Strength Training Isokinetic Exercise-

type of machine used controls the speed of contraction within the range of motion.

Strength Training Circuit Training-using

6-10 strength exercises to be completed one after another. Each is performed for a specific number or a specific time before moving to the next exercise.

Stretching and Flexibility Stretching-moving

the joints beyond the normal ROM

Flexibility-ability of a joint to move freely through normal ROM

Flexibility

When should you stretch?Who is more flexible?Is strength more important than

flexibility?

Types of stretching

Static Ballistic Dynamic Proprioceptive Neuromuscular

Facilitation

Types of Stretching Static-gradual,

slow stretching of the muscle through the ROM, hold for 20-30 seconds. Most commonly used stretch. Gradually changing to dynamic.

Types of Stretching

Ballistic- rhythmical, bouncing action that stretches the muscles a little further each time. It trying to force a part of the body beyond its range of motion .

Types of Stretching

Dynamic Stretching-consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion.

Types of Stretching

Proprioceptive neuromuscular facilitation(PNF)-combination of relaxing and contracting of the muscles to facilitate stretch. Done often with injured athletes.

Type Advantage Disadvantage

Static Safest form of stretching

Takes longer to completeLess functional/ decrease power

Ballistic Good for dynamic flexibilityMore functional

Increase injuriesIncrease sorenessReduce static ROM

PNF Allows for greater stretchIncrease neuromuscular response

Need for trained personnel

Dynamic injury power/function

Cardio respiratory Conditioning Also known as

aerobic or endurance training. It is any activity that puts an increased demand on the lungs, heart, and other body systems.

Benefits of Endurance Training

Increase endurance Increase resting metabolism Increase size of heart Decrease stress Decrease body fat Decrease fatigue Improve self confidence and health

Assignment Go into the other room in the groups

of three Write and act a list of:

3 isotonic exercises 3 isometric exercises 3 static stretches 2 dynamic stretchesExchange your paper with another

group and do their list