Powerpoint presentation assignment PDF

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Powerpoint presentation assignment...

Description

* 4 minute presentation followed by one minute for questionso

PowerPoint presentation may be used if desired (no more than 4 PowerPoint slides, a good presentation is possible with only one or two slides) * Any tutorial case study from week 3 onwards can be selected * Both the needs analysis (brief) and a one week resistance training program example must be presented. A rationale for the program must be included in your presentation. CASE STUDY:

‘Jane is a competitive recreational tennis player and has a history of nonspecific low back pain. She has previously been treated by a physiotherapist for this, and currently has no back pain. The physio suggested that she needed to concentrate on spinal stability and trunk strength. Design a core stability and core strength program, noting how you would manipulate the acute training variables over a 4- week period.’ * Add references * Non-specific back pain: - Can be psychological. - Core related. The role of core muscles: - Stabilize spine. - Limb and trunk movements. - Injury prevention. - Increased movement efficiency (power, speed, balance, coordination). - Important part of the kinetic chain. Stability: - The ability to control the whole range of motion of a joint. Core stability: - The stability of the spine and not the muscles themselves. Strength: - The ability of a muscle to exert/withstand force.

Core strength: - The ability of the muscles to stabilize the spine. PRIMARY MUSCLES (STABILIZATION): - Transverse abdominus (TrA). - Multifidus. SECONDARY MUSCLES (STABILIZATION): - Internal and external obliques (medial fibres). - QL. - Diaphragm. - Pelvic floor. - Illiocostals and lingissimus. GLOBAL MUSCLES (MOVEMENT): - Rectus abdominus. - External obliques (lateral fibres). - Psoas major. - Erector spinae. - Illiocostals (thoracic region). Train primary muscles first. SLIDE 1: Needs Analysis: Evaluation of the sport: * Movement Analysis: - Serve: Jumping, reaching, twisting. - Volley. - Forehand. - Backhand. - Drop shot. - Lob. - Lateral movement patterns. - Some forward/ backwards patterns. - More push actions than pulling (more back exercises to maintain muscle balance). - Muscular endurance. - Agility. - Power. - Speed.

* Physiological analysis: - ATP-PC. - Anaerobic. - Aerobic (not as high as in team sports). At an elite level: - Typically the recovery period is longer than the point. - Short bouts of high intensity effort. At a recreational level: - Shorter rest periods and points. * Injury analysis: - Knee/ Ankle (Sprains and strains). - Shoulder: Especially overhead motions (serving)- rotator cuff problems, tendonitis. - Lower back pain (stress fractures). - Tennis elbow (Inflammation in forearm). SLIDE 2: Needs Analysis: Assessment of the Client

* Training status: - Intermediate/ medium stress/ basic exercises. * Physical testing and evaluation: - Lacks core stability/ strength. - Look at level of activation (ultrasound). - Ability to engage TrA and look at progressions. - Blood pressure cuff blown up and look in changes of pressure on the core. * Primary training goal: - Core stability and core strength. SLIDE 3: 1 WEEK PROGRAM TRAINING THE CORE: 1. Core stability: - lower-back pain usually forms poor recruitment of local muscles. - Recruitment of TrA + local muscles increase spinal stiffness (protects lumbar spine). - Multiple joints. - Olympic lifts. - Other lifts.

Abdominal hollowing VS abdominal bracing: Hollowing: - Drawing in belly button (no spine-trunk movement). - Used if the aim is to isolate TrA and internal obliques. - Used for treatment of LBP. - This reduces the force of the internal and external obliques. - 30% less muscle involvement. Bracing: - Co-activation or lateral flaring of the abdominal wall. - More specific to performance (global system is more active). - More suitable for stability during dynamic movements/ loading. - Muscular contraction. - Intra-abdominal pressure. Example exercises: - 4 point TrA activation (pone or supine position). Used for lower back pain. Progression: - Add instability. - Specific for tennis (asymmetric movements, one leg etc.) - Can increase instability by unilateral movements, adding bosu balls, foam pads. - Abdominal brace with arm/leg lift. 2. Core strength: - Focus on trunk strength. - Movements specific to the dynamic movement patterns in tennis (Rotations, upper body, lower body, lunges). - Assess what movements caused the back pain and prescribe exercises FINISH**** - Medicine ball rotations. - Wood chops. - Rotational lunges. ACUTE VARIABLES: Exercise selection/ order: - Begin with recruiting inner muscles before outer. Frequency: 2-3 days/w. - Can incorporate both stability and strength in the same session or split up. Load: - High intensity/ low repetitions (strength training or the strength part of power

training). Rest: - Depends on intensity. Exerci se Machi ne Leg Press

Machi ne Lat Pulldo wn

Machi ne Seated Row Machi ne Chest Press Machi ne Shoul der Press Prone bridge

Muscle Groups

Joint Actions

Quadriceps: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis. Hamstrings: Biceps femoris, semimembranosus, semitendinosus Gluteus maximus.

Knee extension.

Latissimus dorsi, teres major, posterior deltoid. Middle/ lower trapezius, rhomboids.

Shoulder extension.

Biceps brachii, brachialis, brachioradialis. Latissimus dorsi, teres major, posterior deltoid. Middle/ lower trapezius, rhomboids. Biceps brachii, brachialis, brachioradialis. Pactoralis major, anterior deltoid. Triceps brachii. Medial deltoid, supraspinatus. Scapula elevation/ lateral rotation. Triceps brachii. Transversus abdominus, Internal & external obliques, rectus abdominus, erector spinae (ES), quadratus lumborum (QL), mutifidus.

Exercise Frequency

Progression

Sets

Rep s

Velocit y

Res

2

12

202

60s

2

12

202

60s

2

12

202

60s

2

12

202

60s

2

12

202

60s

2 x 20 secs

N/A

60s

Knee flexion. Hip extension.

Scapula depression & medial rotation. Elbow flexion. Shoulder extension. Scapula retraction. Elbow flexion. Shoulder horizontal adduction. Elbow extension. Shoulder abduction. Upper trapezius, levator scapulae. Elbow extension.

N/A

Exercises are to be completed on 3 days of the week, with no more than two days of rest in between (Ratamess et al. 2009). E.g. Monday, Wednesday, Friday. Change weight if you are able to do more than 12 reps at that weight (Ratamess et al. 20

- Abdominal bracing/ prone bridges in smaller blocks (e.g 30secs) opposed to max.

SLIDE 4: Training Program Rationale...