Download - Sport Injury Preventions
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Chapter 4
SportsnjuryPrevention
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Causative Factors in
Injury
Categories: intrinsic and extrinsic
Intrinsic factors include: age, gender, body
size, injury history, fitness level, musclestrength (including ratios), skill level, etc.
Extrinsic factors include: equipment,
environment, type of activity, conditioning
errors, etc. faulty equipment, dangerous facilities, etc.
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PPEs
Historically known as annual physical,
physical exam, and preparticipation
medical evaluation
primary purpose - identify pre-existing
injury risk factors/diseases
spina bifida occulta, absence of one of
paired organs, postural problems, highblood pressure, cardiac defects, allergies,
skin infection
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Preseason Conditioning
Level of fitness: cardiorespiratory,
muscular strength and endurance,
flexibility, nutrition, body composition
Periodization -- organization of training
into cyclic structure; manipulates
frequency, intensity, duration; helps
prevent training related injury
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Preseason Conditioning
Most programs -
1 year
macrocycle mesocycle
microcycle -
transition phase
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Mesocycle
Within Macrocycle is a series of
mesocycles
Each mesocycle has a designated purpose
#1. Transition period
from last competition until off season work outs
begin
time to let injuries heal let the body rest (vacation)
Physically, psychologically
Activity is unstructured & recreational (fun)
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# 2 Preparatory Period
Non Sport Specific
General Conditioning & Strength Training
Build a base of power/endurance
Preseason
Workouts become sport specific & volume decreased
Purpose is to prepare for actual season
Mesocycle
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# 3 Competition Period
In Season
Skill Training
work on specific plays, scouting ect.
establish microcycles during week
Mesocycle
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Principles of Conditioning
Warm up/ cool down
Purpose : help prevent injuries, muscle soreness,
and may improve performance
Physiological effects of warm up increase muscle temperature
increase muscle elasticity of muscle
decreased viscosity of muscle
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Principles of Conditioning
- Elements of warm up
2-3 minutes of general body exercise (jogging,
bicycle)
stretching (specific to activity) Continued warm up with sport specific activities
(15 minutes)
Should not wait more than 15 min between w.u. &
activity- Cooldown
Following activity
less soreness, faster recovery
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Motivation
Overload
SAID principle specific adaptations to imposed demands
Can over train, stress too much
Consistency
Progression
Increasing the intensity
Principles of Conditioning
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Intensity
Working hard vs working long
Tired athlete is prone to injury Specificity
Strength, power. Cardio endurance
Individuality Every athlete is different
Principles of Conditioning
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Minimize Stress
Outside stress in athletes lives
Safety Proper techniques, rest & recovery
Principles of Conditioning
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Conditioning
Aerobic Fitness Continuous activities with a duration in excess of
a minute
Aerobic Fitness important to avoid injuriesrelated to general fatigue
Fatigue can gave a detrimental effect on muscle
strength, reaction time, agility, and
neuromuscular coordination
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Conditioning
Muscular strength & endurance -research tells us:
increased connective tissue strength
increased skeletal bone density
improved strength ratios
increased muscular endurance
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Conditioning
Flexibility
defined as ROM in a given joint or
combination of joints
Factors that effect flexibility tissue temperature
bone structure
tissue mass Age
gender
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Stretching
Stretching Techniques
Ballistic Stretching
bouncing movement
can cause injury
if force is greater than muscles extensibility
Muscle will fire to slow motion (eccentric)
sports specific ballistic stretching
kicking soccer ball, hurdling
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Stretching
Stretching Techniques
Static Stretching
safe, traditional stretching technique
place joint in maximal stretch and hold
Hold static stretch from 12 - 30 seconds
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Modification of Intrinsic
Risk Factors
Many such factors can be modified with
a conditioning program.
General & sports specific conditioning: general -- aerobic fitness, muscle strength,
muscle endurance, flexibility, body comp.,
etc.
sports specific -- all aspects of the
particular sport that are unique
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Modification of Extrinsic
Risk Factors
Coaching personnel and administrators MUSTmonitor these factors.
Practice/game environmental conditions -- heat& humidity
Facilities MUST be designed & maintainedproperly and frequently inspected.
Indoor facilities -- lighting, playing surfaces,room dimensions
Protective equipment -- helmets, shoulder pads,etc.