Chapter 4- kines 240 - Lecture notes 4 PDF

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KNES 240- chapter 4 lecture notes...

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Chapter 4: Preventing Injuries Through Fitness Training 2/4

SAID Principle  Specific Adaptations to Imposed Demands o Positive adaptations to reduce injury risk  Warm-up o 10-15 min to increase temp, stretch muscles, increase ligament elasticity, and increase flexibility  Cool-down o 10-15 min o Improves circulation to prevent blood pooling and dizziness or faintness- active cool down o Best time for stretching---- Why?  Muscles will be able to stretch/lengthen more since they are warm (temp is increased)

Flexibility  Flexibility o Range of motion possible about a given joint or series of joints o ROM differs from flexibility which may be restricted due to muscle tightness o Decreased flexibility (tight muscles) may increase the risk of injury o Increased flexibility (instability) may increase the risk of injury o Target is within normal limits (WNL)  Injury Prevention

 Flexibility: o Good flexibility needed for performance, not amazing or extreme flexibility; Too much has negative effects o “Stretching is beneficial for performance”  Ask yourself if it’s acute/pre-game or chronic stretching that is good or bad and what type of stretching it is that’s good or bad

Restrictions to motion 1. Muscle 2. Joint Capsule/Ligaments 3. Bone… not emphasized or impacted by stretching End-feel 1. Hard- bone on bone; elbow ext. 2. Firm- capsule/ligament; knee ext. 3. Soft- soft tissue approximation; elbow flex.

Range of Motion (ROM) Active (AROM) Active assisted (AAROM) Passive (PROM) Resisted (RROM) Agonist: antagonist muscle Passive insufficiency: weakness (decreased force potential) when muscle is overstretched  Active insufficiency: weakness when maximally contracted      

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Stretching principles 1. Elasticity- lengthens and returns to original length

2. Plasticity- lengthens and remains lengthened Muscle spindle-senses stretch and contracts muscle GTO (Golgi tendon organ)- relaxes the muscle; stretch should be held a minimum of 7 sec. to activate GTO to relax the muscle and then one can achieve an increase in muscle length

Stretching techniques Ballistic- bouncing movements Dynamic - Movement in which repetitive contractions of agonist work to stretch antagonist muscle - Possible soreness if end-range pushed - Used pre-game; muscle length not changed Static stretching - Passively stretching - 20-30 second hold= optimal - Go to point of pain and back off and hold for 30 seconds (3 to 4 times) - Controlled, less chance of injury - Not dynamic - Used long-term rather than pre-competition o Can increase muscles length, but may decrease muscular power such as vertical jump- Why? - Compare: set your partner up on the table to perform a partner assisted hamstring stretch Proprioceptive Neuromuscular Facilitation (PNF) Stretching - Physical therapy for neuromuscular paralysis - Contract-relax (contract antagonist w/ movement; autogenic) - Hold-relax (isometric contraction of antagonist; autogenic) - Slow-reversal-hold-relax (hold-relax with contraction of agonist: autogenic and reciprocal)

- Used long term; Best stretching technique to improve the muscle’s length PNF Strengthening  Diagonal patterns  Rhythmic stabilization Strength and muscular endurance  Strength= 1 RM or single max lift  Endurance= repeated muscular contractions against resistance  Power= ability to generate force rapidly  Isometric, concentric, eccentric contractions Reps - Concentric vs Eccentric - Endurance (often common in overuse injuries) o >12 reps - Hypertrophy (most common is 3x10) o 6-12 reps - Strength Phase (often important in resisting acute injury) o...