Injury Prevention Program

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INJURY PREVENTION PROGRAM



Injury Prevention Program

y A program identifying factors that might contribute in

causing harm to you or your body

y

Factors ² external or internaly External factors ² environment - weather, terrain,

equipment (shoes, racket, personal protective

equipment), chothes, machine

y Internal factors ² personal fitness health, medicalproblem, biomechanical (Q-angle), body tissue (ligament

laxity), psychology, nutrition, inadequate recovery

period, inadequate stretching/warm-up



Typical Injuries Associated

with Physical Training

Common injuries associated with exercise are the

following:

± Abrasion (strawberry) - the rubbing off of skin by friction.

± Dislocation - ´the displacement of one or more bones of a jointfrom their natural positions.

± Hot spot - a hot or irritated feeling of the skin which occurs just

before a blister forms. These can be prevented by using

petroleum jelly over friction-prone areas.

± Blister - a raised spot on the skin filled with liquid. These can

generally be avoided by applying lubricants such as petroleum

jelly to areas of friction



y Shin splints - a painful injury to the soft tissues and bone inthe shin area. These are generally caused by wearing shoes

with inflexible soles or inadequate shock absorption, runningon the toes or on hard surfaces, and/or having calf muscleswith a limited range of motion.

y Sprain - a stretching or tearing of he ligament(s) at a joint.

y Muscle spasm (muscle cramp) ² a sudden, involuntarycontraction of one or more muscles.

y Contusion - a bruise with bleeding Strain - a stretching ortearing of the muscles.

y Bursitis - an inflammation of the bursa (a sack-like structure

where tendons pass over bones). This occurs at a joint andproduces pain when the joint is moved or touched.Sometimes swelling occurs.



The most common running injuries occur in the feet,ankles, knees, and legs. Although they are hard toeliminate, much can be done to keep them to a minimum.

Preventive measures include proper warm-up and cool-down along with stretching exercises.

Failure to allow recovery between hard bouts of running canlead to overtraining and can also be a major cause of

injuries. A well-conditioned soldier can run five to six times a week.

However, to do this safely, he should do two things:gradually build up to running that frequently and vary theintensity of the running sessions to allow recovery between

them. Many running injuries can be prevented by wearing proper

footwear. Soldiers should train in running shoes. These areavailable in a wide range of prices and styles.



Running Shoes

They should fit properly and have flexible, multilayered soleswith good arch and heel support. Shoes made withleather and nylon uppers are usually the most comfortable.

Since injuries can also be caused by running on hard

surfaces, soldiers should, if possible, avoid running onconcrete. Soft, even surfaces are best for injury prevention.

Whenever possible, soldiers should run on grass paths, dirtpaths, or park trails. However, with adequate footwear and

recovery periods, running on roads and other hard surfacesshould pose no problem.



Common running injuries include the following:

y Black toenails.

y Ingrown toenails.

y Stress fractures of the feet.

y Ankle sprains and fractures.

y Achilles tendinitis (caused by improper stretching and shoes thatdo not fit)

y Upper leg and groin injuries (which can usually be prevented byusing good technique in stretching and doing strengthening

exercises).



y Tibial stress fractures, knee injuries, low back problems, shin

splints, and blisters, which were mentioned earlier, are alsoinjuries which commonly occur in runners.

y Proper clothing can also help prevent injuries. Clothes used for

physical activity should be comfortable and fit loosely.

y A T-shirt or sleeveless undershirt and gym shorts are best inwarm weather. In cold weather, clothing may be layered

according to personal preference.



Suit & Safety

y Rubberized or plastic suits should never be worn duringexercise.

y They cause excessive sweating which can lead todehydration and a dangerous increase in body

temperature.y Road safety equipment is required on administative-type

walks, marches, or runs which cross highways, roads, ortank trails or which are conducted on traffic ways.

y

If there is reduced visibility, control personnel must useadded caution to ensure the safety.



AND

EXERCISE

REHABILITATION



Apa yang perlu dilakukan semasakecederaan?



Pendekatan di lapangan semasa

kecederaan

Injuries can be

y Minor ² cuts, abrasion, cramps

y Moderate - sprains

y Severe ² fractures, dislocation

y Life-threatening ² stroke, head and

neck injury, heart attack

Action

- Return to play

- Treat on site

- Expert medical care

- Resuscitate



Rawatan kecederaan segera: PRICE

y Protection ² prevent further injury (use of tape, padding, or

external supports)

y Rest ² relative

y

Ice ² 20 min every 2-4hr first 48hrsy Compress ² bandage, tape, or brace

y Elevate ² 1-2hr during day, a pillow under an injured limb at

night



Treatment & Rehabilitation1. Soft Tissue Flexibility:

y Ability to move a joint smoothly through its complete range of motion.

y S

tatic flexibility - ability to move slowly into a stretched position and to hold the body still(e.g. the ability to sit in a splits position).

y Dynamic flexibility - ability to move quickly or at normal speed into a stretched position (e.g.a gymnast performing a split leap).

2.Muscle Strength:

y Force or tension that a muscle or a muscle group can exert against a resistance in one maximal

effort, measured using a dynamometer.y Absolute strength - the maximum force an athlete can exert with his whole

y body/part of the body, irrespective of body size or muscle size.

y Relative strength means the maximum force exerted in relation to body weight or muscle size.

3.Muscle Power:

y The time rate of doing work - measurement unit of watt (1 joule of work per second)

4.Agility and drill skills:

y An advanced stage of rehabilitation in which an athlete performs basic skills directly related tothe sport or activity.

y Performed progressively from the simple to more complex, so that the athlete undergoes a

process of progressive motor learning and relearning.



Treatment & Rehabilitation

Soft Tissue Flexibility (Stretching

exercise) :

y Perform this sequence of stretches only after you have warmed

up the muscles, remember that your warm-up is the key tounlocking tight muscles, which is the cause of injury.

y Hold each stretch for a minimum of 20-30 seconds, breathing

slowly through your nose, aiming to exhale out through your

mouth as you ease into the stretch.



Quadriceps

SELF STRETCHING EXERCISES

Calf & Achilles

Tendon

Iliopsoas



SELF STRETCHING EXERCISES

Hamstring

Groins @

Hip adductors

Gluteii, back &IT bands



TWO-PERSON STRETCHING EXS

Hamstring Quadriceps &Hip Flexors

Hip adductors@ Groins



Easy Chin to Chest Front1. Place both hands at the rear of your head,

fingers interlocked, thumbs pointing down,elbows point straight ahead.2. Slowly exhale, pulling your headdownward, aiming for your chin to touchyour chest.3.Concentrate on keeping your back straight,with your shoulders down and back.4.Relax your hands, and inhale as you liftyour head.

Easy Upward Stretch1. Extend both hands straight above yourhead, palms touching.2. Inhale, slowly pushing your hands upward,then backward, keeping your back straight.3. Exhale and relaxing from the stretch

before you repeat.

Rehabilitation:Rehabilitation:

Stretching Ex.Stretching Ex.



Easy-Moderate Hand Down Spine1. Extend one hand down the center of your back, fingers pointing downward.

2. Use the other hand to grasp the elbow.3. Exhale slowly, pulling gently downwardon your elbow, aiming to take your fingersalong your spine.

Easy Bicep-Wall Stretch1. Place the palm, inner elbow, and

shoulder of one arm against the wall.2. Keeping the arm in contact with thewall, exhale and slowly turn your bodyaround, to feel the stretch in your bicepsand chest.3. Adjust the hand position either higher orlower and repeat to stretch the multiple biceps and chest muscles.



Easy Shoulder Strangle1.Cross one arm horizontally over

your chest, grasping it with either yourhand or forearm, just above the elbow joint.

2. Exhale, slowly pulling your upperarm in toward your chest.

3. Aim to keep the hips and shouldersfacing forward throughout the stretch.

Easy Elbows Back1. Stand or sit up right, keeping your back straight, head looking forward.2. Place both hands on your lower back, fingers pointing downward,elbows out to your side.3. Exhale slowly while gently pullingthe elbows back, aiming to get them totouch



Easy Spine curve1. Begin the stretch by laying on your front,with your hands close to your chest, fingers

pointing upward.2. Exhale, pushing yourself up with yourarms and contracting your buttocks whilekeeping both feet firmly on the floor.3. Look up toward the ceiling, to also feel thestretch in your neck.

Easy Fetal Position1. Lie on your back, keeping your head on thefloor.2. Slowly pull both legs into your chest, andsecure them there by wrapping your armsaround the back of your knees.3. Exhale, pulling down on your legs whilegradually lifting your buttocks off the floor.4. You can stretch your neck, once in thisposition, by slowly tilting your chin to yourchest.



Moderate Leg Over

1. Lie on your back, extending your leftarm out to the side, while taking your leftleg over your right, bringing the knee

inline with the hips. 2. Keeping your right leg straight, use your

right arm to push down on the knee of theleft leg, exhaling slowly as you stretch.

Easy Side Lunge1. Stand upright, with both feet facing

forward, double shoulder-width apart.2. Place your hands on your hips, in orderto keep your back straight, slowly exhale,taking your bodyweight across to one side.3. Avoid leaning forward, or taking theknee of the bent leg over your toes. As youincrease the stretch, the foot of the bent legshould point slightly outward.4. To increase the stretch, relax upward,slowly sliding your feet out a few inches tothe sides.



Easy Quadriceps Standing1. Stand holding onto a secure object, orhave one hand raised out to the side for balance.2.Raise one heel up toward your buttocks,and grasp hold of your foot, with one hand.

3. Inhale, slowly pulling your heel to your buttock while gradually pushing yourpelvis forward.4. Aim to keep both knees together, havinga slight bend in the supporting leg.

Easy Normal Stretch1. Stand with your feet shoulder-width

apart, one foot extended half a stepforward.2. Keeping the front leg straight, bend yourrear leg, resting both hands on the bentthigh.3. Slowly exhale, aiming to tilt both buttocks upward, keeping the front legstraight, and both feet flat on the floor,

pointing forward.4. Inhale slowly, and relax from the stretch.Repeat the stretch again, this time beginning with the toes of the front footraised toward the ceiling, but keeping theheel on the floor.



Easy Soleus1. Stand with both feet flat on the floor,pointing forward, half a stride apart.2. Keeping your back straight, with yourhands on your hips, exhale and lower

yourself down, resting your bodyweight onthe rear foot.

Easy :Calf Correct Foot Position1. Foot alignment should be shoulder widthapart, you can confirm this by standing eitherside of a straight line on the floor.

2. When you take your rear foot back, itshould not cross or move away from themidline, your foot should be pointingforward with your heel either flat on thefloor, or raised if aiming to develop thestretch.

3. Your front leg should bend so that when

you look down over your knee, you can seethe tip of your toes. Lean forward aiming tokeep a straight line with your heel, hip andhead.



Whichweight training exercises?

Must be specific to the type of strengthrequired and related to the particular

demands of the event or aim of theindividual (specificity).

Design your routine to work yourlarger muscle groups first, such as yourchest and back, prior to working thesmaller muscles like the biceps andtriceps.

Rehabilitation: Strengthening Ex.Rehabilitation: Strengthening Ex.

2. Strengthening Exercise

A muscle will only A muscle will onlystrengthenstrengthenwhen forced to operate beyondwhen forced to operate beyondits customary intensity (overload).its customary intensity (overload).

Overload can be progressed byOverload can be progressed byincreasing the:increasing the:

(1)(1) ResistanceResistance e.g. adding moree.g. adding moreweight.weight.(2) Number of (2) Number of repetitionsrepetitions with awith a

particular weight.particular weight.(3) Number of (3) Number of setssets of theof theexercise.exercise.(4)(4) IntensityIntensity, i.e. reducing the, i.e. reducing therecovery periods.recovery periods.



Strength Endurance is achieved byrepeating exercises for the highestpossible number of repetitions in total,with resistances representing 40% to60% of maximum recommended,(Circuit training is a suitableactivities).

Handling heavy weights in the pursuitof strength will require a recovery of 2-3 minutes between sets, but onlyminimum recovery should be taken if strength endurance is the aim, 30- 60 seconds.

Intensity: How many, howIntensity: How many, howmuch?much?For maximum st rengthFor maximum st rength the loadingthe loading

should be highshould be high (85(85--100%) of 1 rep100%) of 1 repmaxmax, (the maximum load that you can, (the maximum load that you canlift) and thelift) and the repetitions few (1repetitions few (1--5).5).

The number of sets used will reflect The number of sets used will reflect thethe number of repetitionsnumber of repetitions used (e.g.used (e.g. 66--8 sets8 sets of single repetitions is withinof single repetitions is withinreach, but to perform eight sets usingreach, but to perform eight sets usingfive repetitions is physically veryfive repetitions is physically verydifficult to do).difficult to do).

Elastic St rengthElastic St rength is obtained by workingis obtained by workingwith moderate poundage'swith moderate poundage's (65/80%)(65/80%)Permitting faster movement with 8Permitting faster movement with 8--1212repetitions, 3 setsrepetitions, 3 sets are adequate for are adequate for substantial gains.substantial gains.



What sort of weight liftingequipment?

There are variable resistance machines andfree weights.

Variable resistance machines areeffective tools for building strength andmuscle tone and are designed to work thetarget muscle in isolation, without theassistance of the surrounding muscles.

Free weights barbells, dumbbells allowyou not only to target a particular musclegroup but also to engage other muscles thatassist in the work.

Lifting free weights improves your co-ordination by improving theneuromuscular pathways that connect yourmuscles to the central nervous system.

Frequency: How often?Frequency: How often?

Body must be allowed to recover Body must be allowed to recover f rom the st renuous demands of f rom the st renuous demands of st rength t raining. As a 'rule of st rength t raining. As a 'rule of thumb'thumb' 48 hours should elapse48 hours should elapsebet ween sessionsbet ween sessions, avoid t raining, avoid t raining

sore muscles.sore muscles.

Remember Remember musclesmuscles don't grow indon't grow inthe gym, theythe gym, they grow through proper grow through proper rest and nut ritionrest and nut rition..



2. Pyramid System

The load is increased and the repetitionsare reduced (e.g. 100kg x10, 120kg x 5,130kg x 4, 140kg x 3, 150kg x 2, 160kgx 1). Pyramid lifting is only forexperienced lifters who have anestablished good technique.

Examples of high intensity training, and

should be done by individuals with agood lifting background: Forced Reps, Partials, Negatives,

Stripping, Burns, Super Set, Tri Set andetc.

Example of Training SystemsExample of Training Systems

1.1. Simple SetsSimple Sets

3 x 8/12 with 70%:3 x 8/12 with 70%: meaning threemeaning threesets of 8/12 repetitions with asets of 8/12 repetitions with aweight of 65% of maximum for oneweight of 65% of maximum for one

repetition.repetition.

This is the system that allThis is the system that all novicenovicelifters should work on, because thelifters should work on, because thehigh number of repetitions enableshigh number of repetitions enables

the lifter

to lear

n corr

ect technique,the lifter

to lear

n corr

ect technique,and thereby reduce the risk of and thereby reduce the risk of injury.injury.



LEVELLEVEL SET 1SET 1 SET 2SET 2 SET 3SET 3 SET 4SET 4

REPSREPS RESTREST REPSREPS RESTREST REPSREPS RESTREST REPSREPS RESTREST

INTER INTER -- MEDIATEMEDIATE 1212--1515 30 SEC30 SEC 1010--1515 30 SEC30 SEC -- -- -- --

ADVANCED ADVANCED 1515--2020 20 SEC20 SEC 1515--2020 20 SEC20 SEC 1212--1515 20 SEC20 SEC

ATHLETIC ATHLETIC 2020--2525 10 SEC10 SEC 2020--2525 10 SEC10 SEC 1515 --2020 15 SEC15 SEC 1515--2020 15 SEC15 SEC

The table below is a suggested guide for the amount of reps, sets and rest

time for each exercise.

LEVELLEVEL SET 1SET 1 SET 2SET 2 SET 3SET 3

REPSREPS RESTREST REPSREPS RESTREST REPSREPS RESTREST

INTERMEDIATEINTERMEDIATE 1212--1515 30 SEC30 SEC 1010--1515 30 SEC30 SEC -- --

ADVANCED ADVANCED 1515--2020 20 SEC20 SEC 1515--2020 20 SEC20 SEC 1212--1515 20 SEC20 SEC

ATHLETIC ATHLETIC 2020--2525 10 SEC10 SEC 2020--2525 10 SEC10 SEC 1515 --2020 15 SEC15 SEC

Upper Body Circuit

Lower Body Circuit



Before beginning any strength training program, you must first know your

current strength level by doing a 1 repetition max-out (estimated 1 repetition

max-out) and use DAPRE (Daily Adjustable Progressive Resisted Exercise)

1 Repetition Maximum To do a 1RM, you first do a light warm-up (light weight, about 60% of your previous 1RM)

of 10 repetitions

Then do a moderate warm-up (moderate weight, about 75% of your previous 1RM) of 6-

8 repetitions.

Then you do a heavy warm-up (heavy weight, about 90% of your previous 1RM) of 2-4

repetitions.

If you feel you are properly warmed-up, you then select a weight that you can only do 1-2

times.

You should lift this weight only 1 repetition. (If you fail to lift this weight, go down 10-15

pounds and try again)

If you were able to lift that weight, then you would add 10 pounds to the bar, wait 3

minutes, then lift the new weight again. If you were able to lift the new weight, then you repeat step 6 again, until you can not

successfully lift the weight (total failure).

The last successful, completed repetition, with no assistance from a spotter, is your 1

repetition maximum (1RM)

OR



Equation to determine Max loadWeight ÷ ( 1.0278 - ( 0.0278 ×

Number of repetitions ) )

Or

Alternative equation todetermine Max load

Weight × ( 1 + ( 0.033 × Number of

repetitions ) )

i.e. Repetition Competed: 10 repsWeight used/lifted: 20Kg

Your estimated 1RM: 26Kg

DAPRE:

No of Reps: AdjustedWeight 4 Sets

0-2 Decrease 5-10

3-4 Decrease 0-5

5-7 Keep the same

8-10 Increase 2.5-5.0>10 Increase 5-10

Next SessionWeight

0-2 Decrease 5-10

3-4 Keep the same

5-7 Increase 2.5-5.08-10 Increase 5-10

>10 Increase 10-15



STARTSTART EXERCISE NOTESEXERCISE NOTES

BENCH PRESSBENCH PRESS You can have the bench at any You can have the bench at any setting, flat, incline or declined. Aim to w ork y our setting, flat, incline or declined. Aim to w ork y our arms in a f ull range of mo vement with the dumbbells.arms in a f ull range of mo vement with the dumbbells.Focus on lo wering the weights to the outside of y our Focus on lo wering the weights to the outside of y our shoulders.shoulders.

BICEP CURLSBICEP CURLS You can perf orm this exercise in all You can perf orm this exercise in allthree biceps actions, normal / reverse and hammer.three biceps actions, normal / reverse and hammer. Aim to k eep y our elbo ws close to y our side. You may Aim to k eep y our elbo ws close to y our side. You may

want to be lying (harder) or seated during this want to be lying (harder) or seated during thisexercise. Av oid swinging the weights, if y ou get tired,exercise. Av oid swinging the weights, if y ou get tired,

w ork one arm at a time. w ork one arm at a time.

CHEST FLYSCHEST FLYS Remember to k eep a slight bend inRemember to k eep a slight bend in

y our arm at the elbo w joint, and not to lo wer the army our arm at the elbo w joint, and not to lo wer the armbelo w y our shoulders. Lift the weights with y our belo w y our shoulders. Lift the weights with y our

palms facing inwards abo ve y our chestpalms facing inwards abo ve y our chest

Example of UL Strengthening Ex.Example of UL Strengthening Ex.



...DateDate .. Time Time

BREATHBREATH HIP ROLLHIP ROLL NORMALNORMAL

.. ..

10 Deep Breaths10 Deep Breaths

2 Sets of 10 slo w rolls each side2 Sets of 10 slo w rolls each side --

with 20 seconds rest. with 20 seconds rest.

2 Sets of 10 lifts with 20 seconds2 Sets of 10 lifts with 20 seconds

rest.rest.

STANDING ROTATIONSTANDING ROTATION HANDS VIA KNEESHANDS VIA KNEES SEATED KNEE TUCKSSEATED KNEE TUCKS

..

Alternate sides f or 30 Alternate sides f or 30 -- 4545

seconds.seconds.

2 Sets of 10 lifts with 20 seconds rest2 Sets of 10 lifts with 20 seconds rest

between sets.between sets.

2 Sets of 62 Sets of 6 -- 10 lifts with 20 seconds10 lifts with 20 seconds

rest between sets.rest between sets.

FGFFGF = Feel Good Factor= Feel Good Factor -- Write down how you feel after your sets. Write down how you feel after your sets.

Record the amount of reps you performed for each exercise.Record the amount of reps you performed for each exercise.

Examples of Abdominal Ex (Beginner)Examples of Abdominal Ex (Beginner)



...Cable PullCable Pull -- W ork s the Glutes and Hip Flexors. Connect the W ork s the Glutes and Hip Flexors. Connect the

f oot strap around the lo wer leg, just abo ve the ank le joint, andf oot strap around the lo wer leg, just abo ve the ank le joint, and

slo wly pull the cable back wards. Pause, then slo wly return.slo wly pull the cable back wards. Pause, then slo wly return.

Be sure to stand upright and k eep y our back straightBe sure to stand upright and k eep y our back straight

throughout the exercise. Perf orm 2 sets of 10throughout the exercise. Perf orm 2 sets of 10 -- 12 reps, on12 reps, on

each leg each leg -- facing f or ward f or the glutes and rear ward f or thefacing f or ward f or the glutes and rear ward f or the

hip flexors.hip flexors.

LungesLunges -- These w ork just about every muscle in the Lo wer These w ork just about every muscle in the Lo wer

Body. These can be perf ormed either using a Smith Machine,Body. These can be perf ormed either using a Smith Machine,

or holding dumbbells. Start off light to give y our body time to or holding dumbbells. Start off light to give y our body time to

get used to this motion.get used to this motion.

Step f or ward, and lo wer y our back leg until is almost touchesStep f or ward, and lo wer y our back leg until is almost touchesthe g round. Be sure to k eep y our k nee behind y our toes onthe g round. Be sure to k eep y our k nee behind y our toes on

the f ront leg. Using the f ront leg, push upwards back to athe f ront leg. Using the f ront leg, push upwards back to a

standing position. Aim f or 2 sets of 10standing position. Aim f or 2 sets of 10 -- 15 reps each leg.15 reps each leg.

Examples of LL Strengthening Ex.



... Seated leg extensionSeated leg extension -- this w ork s the Quadsthis w ork s the Quads -- the muscles on thethe muscles on the

f ront of the thigh. With y our back firm against the machine, y our legsf ront of the thigh. With y our back firm against the machine, y our legs

should be under the pad, just abo ve y our ank le level. Lift the weightshould be under the pad, just abo ve y our ank le level. Lift the weight

smoothly, pause bef ore y our k nees lock out, then slo wly lo wer to thesmoothly, pause bef ore y our k nees lock out, then slo wly lo wer to the

starting position.starting position.

3 sets of 103 sets of 10 -- 12 reps is ideal f or this exercise. You can also lo wer the12 reps is ideal f or this exercise. You can also lo wer the

weight and w ork one leg at a time. weight and w ork one leg at a time.

Calf RaiseCalf Raise -- w ork s the muscles on the back of the lo wer leg. Stand w ork s the muscles on the back of the lo wer leg. Stand

tall on the balls of y our feet, the weight cushions resting on y our tall on the balls of y our feet, the weight cushions resting on y our

shoulders. Rise up on y our toes as high as y ou can g o, pause, thenshoulders. Rise up on y our toes as high as y ou can g o, pause, then

slo wly lo wer until y our heels are belo w the f oot rest. Pause, thenslo wly lo wer until y our heels are belo w the f oot rest. Pause, then

repeat.repeat.

2 to 3 sets of 122 to 3 sets of 12 -- 16 reps is recommended, starting with a small16 reps is recommended, starting with a small

weight weight -- y ou might find this easy to do with more weight, but if y ou might find this easy to do with more weight, but if

y ou're not used to it y ou'll be struggling to walk the next day!y ou're not used to it y ou'll be struggling to walk the next day!

There are also seated varieties of this machine, the motion is exactly There are also seated varieties of this machine, the motion is exactly

the same.the same.




...Leg PressLeg Press. This w ork s the Quadriceps and Glutes. This w ork s the Quadriceps and Glutes

(Butt ). Most people can handle heavy weights on this(Butt ). Most people can handle heavy weights on this

machine, but start off light or walk ing will be torture themachine, but start off light or walk ing will be torture thenext day. Push out until y our legs are straight, but av oidnext day. Push out until y our legs are straight, but av oid

lock ing the k nees. Pause, then slo wly resist as the weightlock ing the k nees. Pause, then slo wly resist as the weight

returns. Stop when y our legs are at 90 deg rees, pause,returns. Stop when y our legs are at 90 deg rees, pause,

then repeat.then repeat.

Aim f or 3 sets of 10 to 12 reps, the first set with y our Aim f or 3 sets of 10 to 12 reps, the first set with y our

feet close together, the second set with feet at shoulder feet close together, the second set with feet at shoulder width, the third set with feet wide apart. These different width, the third set with feet wide apart. These different

positions will w ork the muscles differently and add g oodpositions will w ork the muscles differently and add g ood

variety. variety.

Hamstring Curl MachineHamstring Curl Machine. W ork s the Hamstrings, the. W ork s the Hamstrings, the

large muscle on the rear of the thigh. Use a light weightlarge muscle on the rear of the thigh. Use a light weightand perf orm smooth repsand perf orm smooth reps -- many people have tightmany people have tight

hamstrings which can be easily damaged.hamstrings which can be easily damaged.

2 to 3 sets of 102 to 3 sets of 10 -- 12 reps is ideal.12 reps is ideal.




WORKOUT INTENSITY

How do I determine my target heartrate?

The general formula for the average personis 220 - age X 60% and X 90% of HRmax.

i.e. a 30 year old would calculate his target

zone using the above formula:- 220-30=190.

- 190x0.60=114

- 190x0.90=171.

This individual would try to keep his heartrate between 114 (low end) and 171 (highend) beats per minute.

Cardiovascular aerobic fitness training is

considered by many, to be the mostimportant area of physical fitness.

What factors affect aerobic training?

requency, duration and intensity.

Frequency refers to how often you perform

aerobic activity, duration refers to the timespent at each session, and intensity refers

to the percentage of your maximum heart

rate or heart rate reserve at which you

work.

How often should I train? How hard?For how long?

3-5 times per week for a duration of 20-60

minutes at 60-90% of age specific maximal

heart rate or 50-85% of VO2max (heart

rate reserve).

3. Endurance/Fitness Exercise



The lower boundary of the percentagerange is 50% of this plus your resting heartrate

[(120 x 0.5) + 70 = 130].

The higher boundary is 85% plus yourRHR

[(120 x 0.85) + 70 =172].

Using the Karvonen Formula forpercentage of Heart Rate Reserve, this 30year old man should be working between130 and 172 BPM.

WORKOUT INTENSITY

The Karvonen FormulaCalculates your heart rate reserve range.

To calculate it, take your pulse for one

minute on three successive mornings upon

waking up (i.e. a 30 year old male whose

resting pulse was 69,70 and 71 for an

average of 70 over the 3 days.)

Calculate target heart rate by

subtracting your age from 220

(220-30=190).

Subtract your average resting heart ratefrom target heart rate

(190-70=120).



WORKOUT INTENSITY

The Borg scale of perceived

exertion is another way of

determining how hard you are

working if you don't have a Heart

Rate Monitor.

Using your own subjective Rate of

Perceived Exertion (RPE) on ascale of 6-20 or a scale of 0-10,

you determine how hard you *feel*

you are working.

Original ScaleOriginal Scale Revised ScaleRevised Scale

66 00 -- Nothing at allNothing at all77-- Very, very light Very, very light 0.50.5 -- Very, very weak Very, very weak

88 11 -- Very weak Very weak

99 -- Very light Very light 22 -- Weak Weak

1010 33 -- ModerateModerate

1111 -- Fairly lightFairly light 44 -- Somewhat strong Somewhat strong

1212 55 -- Strong Strong

1313 -- Somewhat hardSomewhat hard 66

1414 77 -- Very strong Very strong

1515 -- HardHard 88

1616 99 -- Very, very strong Very, very strong

1717 -- Very hard Very hard 1010 -- * Maximal* Maximal

1818 --

1919 -- Very, very hard Very, very hard --

2020 --* Maximal* Maximal --



Examples of Endurance Training:

Before starting the circuit, warm up with ten minutes of easy CV - around 60 - 65%

of Maximum Heart Rate (MHR).

The session is performed in three circuits, with decreasing time and increasing

intensity on each circuit. The first circuit should be performed at 80% of MHR, the

second circuit at 85% of MHR, the third circuit at 90% of MHR.

Move from one piece of equipment to the next without rest, this will simulate the

transitions of events. After each circuit have a minimal break, 2 minutes at most, totowel off and take in some fluid.When you have completed the third circuit

perform 5 minutes easy CV (60% MHR) and then stretch out.

EQUIPMENTEQUIPMENT 1 ST CIRCUIT1 ST CIRCUIT 2 ND CIRCUIT2 ND CIRCUIT 3 RD CIRCUIT3 RD CIRCUIT

ROWER ROWER 3 MINS3 MINS 2 MINS2 MINS 1 MIN1 MIN

RUNNER RUNNER 6 MINS6 MINS 4 MINS4 MINS 2 MINS2 MINS

BIKEBIKE 6 MINS6 MINS 4 MINS4 MINS 2 MINS2 MINS

VERSA CLIMBER VERSA CLIMBER 3 MINS3 MINS 2 MINS2 MINS 1 MIN1 MIN



Plyometrics is an excellent way for conditioned athletes to increase agilityand develop drill skills such as jumping, sprinting and explosive power.

The following key points should be remembered:

Always warm up and stretch especially the legs.

Explosive movements are required for optimum results.

Correct foot placement is essential - aim to land with your ankle fixed. Adequate recovery between reps cannot be stressed enough.

Use only your body weight when performing plyometric exercises.

Keep your body balanced by maintaining a high knees up thumbs

position.

Avoid damped landings; use sprung floors, dry grass or an athletic track.

Aim to stay on the ball of your foot, whenever possible, however a flat-footed landing is acceptable. Avoid landing on your heels or side of your

feet

3. Agility/Drill Skills Exercise



The following Circuits should not be performed more than twice per week,

with a minimum of 48 hours rest between sessions. Beginners should aim

for only one session per week, plus work on improving leg and upper body

strength.

Non Conditioned Suitable Exercises Lower Body

RotationsRotations 90 Degree Jumps90 Degree Jumps Alt Straddle Alt Straddle

1 Leg Butt Kick 1 Leg Butt Kick Ski Tuck JumpsSki Tuck Jumps 2 Foot Side Hop2 Foot Side Hop



Suitable Lower Body Exercises Conditioned Persons

Decline HopsDecline Hops Squatted JumpSquatted Jump Depth JumpDepth Jump

Bench JumpBench Jump Rope JumpRope Jump Multi BarrierMulti Barrier



Suitable Abdominal Exercises Conditioned Persons

Oblique TwistsOblique Twists MB Golf SwingMB Golf Swing MB Throw MB Throw

Lunge PassLunge Pass Lateral PassLateral Pass Swiss BallSwiss Ball



Suitable Exercises Upper Body

DB SwingsDB Swings Back TossBack Toss

1 Foot Pass1 Foot Pass Pulsing DipsPulsing Dips



ii



Preventive measures toPreventive measures to

sport in jurysport in juryTaping Techniques

Strapping with adhesive tape is

important for the prevention of

joint injuries, esp. the ankle and

hand.

Taping is also essential during

early management of injury andrehabilitation.

Preventative taping has also

been found to:

Reduce severity of injury to the

ligamentLower recurrence of injury by as

much as 75%



Taping Techniques

Basic taping methods

A. Anchor - provides a firm base to attach the

other 38mm or 50mm tapes.B. Stirrup - a vertical "U" piece of tape, supporting

either side of the ankle.

C. Spur - a horizontal stirrup that holds the ankle

in position.

D. Basket-weave - Stirrups and spurs in half

overlapping layers to build a pattern.E. Locking straps - short circular tapes to cover all

exposed skin and lock down the tape job.

F. Foam padding - used to fill in hollows,

compress swelling and pad sensitive areas.

G. Figure of six - to support and reinforce one

side of the ankle. Starts as a stirrup and crosses

to form a six.

H. Interlocking sixes - the over-lapping tapes

provide excellent support to one side of the joint.

I. Half-Heel Lock - 38 or 25mm rigid tape is

applied over the finished tape job to firmly lock in

the ankle joint.



Pencegahan kecederaan sukan



Objektif

y Kecederaan sukan

y Jenis kecederaan sukan

y Faktor kecederaan

y Jenis pencegahan

y Teknik & kaedah pencegahan kecederaan



Kecederaan sukan

Jenis kecederaan sukan

1. Kecederaan kronik (overuse injury)

2. Kecederaan akut (acute)



Overused Injury



Denervation Injury



Kecederaan akut (acute)

y Secara tiba-tiba

y Boleh membahayakan nyawa ² jika tak dirawat cepat

y Semua jenis sukanyDewasa

yKanak-kanak

yOrang kurang upaya



Acute Injury



Acute Sports Injury



Faktor yang membawa kecederaan

1. Dalaman (?ubah suai)

i. Struktur badan

a. Susunan tulang (biomechanical), eg. Q angle

b. Tisu badan (ligament longgar ² laxity)c. Psikologi - aggresive

d. Rehat (recovery) ² kurang

e. Pemakanan

a. Kurang kalories ² karbohidrat b. Dehidrasi ² kurang air



Malalignment - Posture



Ligament tear, Tendon rupture



Hallus Valgus



Overpronation foot



2. Luaran (boleh diubah)

i. Stretching dan warm-up

ii. Alatan kelengkapan

a. Kasut

b. Raket

c.P

ermukaaniii. Alat perlindungan (shin pad, mouthguard, etc)

iv. Tape dan brace

v. Teknik sukan

a. Biomekanikvi. Undang-undang permainan



Pencegahan kecederaan

Faktor kecederaan (ubah yang mana perlu)

Dalamany S

usunan tulang ² tak boleh diubahy Tisu / ligament longgar ² menguatkan otot sendi (alatan

pelindungan)

y Psikologi ² control arousal level

y Rehat mencukupi

y Pemakanan ² seimbang, kalori dan air yang mencukupi



Externally

Luaran

y Warming up dan stretching yang cukup

y Alatan sukan yang sesuai

yKasutyRaket

y Alatan pelindung

y Taping / bracing

y Teknik sukan (modify)

y Ubah undang ² undang sukan



Memanaskan badan (warm-up)

1. Penyediaan untuk bersukan

2. Terbahagi kepada

a. Am (general) ² jogging, general stretching dan

resistance exercise

b. Spesifik ² stretching dan pergerakan pada

bahagian tertentu



Warm up

3. Kelebihan memanaskan badan

a. Perjalanan darah ke otot

b. Perjalanan oksigen

c. Menggalakan metabolisma sel

d. Mempercepatkan impulse sistem saraf

e. Melembutkan lagi tisu lembut (e.g. tendon dan

ligament)



Warm up

4. Amalan

a. Selama 15 ² 30 min

b. Hingga mula berpeluh (sebelum rasa letih)

c. Kesan selama ² 30 minit (jangan warm-up

terlalu cepat)



Stretching

1. Kelebihan

a. Fleksibiliti ² mengurangkan kecederaan pada

otot dan tendon (musculotendinous) b. Meminimakan masalah kesakitan otot

(muscle soreness)



Stretching

2. Jenis stretching

a. Statik

- Stretching perlahan dan lembut, tahan selama 30 ² 60

saat

- Tiada kesakitan

- Stretch lebih sikit (inverse myotactic stretch reflex) dan

tahan 30 saat

- Overstretching boleh membawa kecederaan- Paling selamat



Hamstring / Calf stretching



Gluteus stretching



Stretching

b. Ballistic stretching

- Otot stretch paling jauh kemudian sedikit lagi dengan pergerakan

bouncing

- Bahaya kerana pergerakan bouncing ² otot contract secara refleks- Jarang digunakan (digunakan pada sukan gymnastic dan ballet)



Basic Stretching

Asas stretching

y Warm-up sebelum stretching

y Stretch sebelum dan selepas sukan

y Strecth lembut dan perlahan

y Stretch sampai tahap



Tape dan bracing

Fungsi

1. Mengurangkan pergerakan (tidak dikehendaki &mencederakan) - proprioception

Mengapa gunakannya?

1. Pencegahan ² sukan risiko tinggi (buku lali ² bolakeranjang))

2.P

emulihan ² melindungi semasa sembuh



Tape

Tape

1. Pelbagai jenis

- Kukuh (rigid)

- Tak menyebabkan masalah kulit (kakis)

- Senang di koyakkan

2. Kawasan yang sesuai

- Buku lali

- Pergelangan tangan

- Jari



Tape - apply

Penyediaan

1. Cukur ² 8 jam sebelum

2. Bersihkan kulit (peluh dan minyak)

3. Spray pelekat (kuatkan pelekatan)

4. Underwrap (alahan)



Taping

Melekatkan tape

1. Anchoring tape (tape lekat lebih baik)

2. Koyakkan dahulu

3. Tekan dan ratakan permukaan

4. Tak selesa ² ubah kedudukan tape

5. Tanggalkan dengan gunting



Wrapping and Anchoring



90 degree ankle anchoring



Ankle stabilization



Taping process



Layers of taping



Disadvantage of taping

Masalah penggunaan tape

1. Kos

2. Perlukan seseorang untuk mengenakannya

3. Kakisan kulit

4. Alahan

5. Hanya berkesan untuk 1 jam



Brace

BraceKelebihannya

y Boleh mengenakannya sendiri

y Jangka masa panjang lebih ekonomi

Masalah

y Tertanggal

y Lebih berat (hindar pergerakan)

y

Kos(Paling sesuai ² custom made brace)



Ankle support

Knee Brace



Knee Brace



Knee brace



Wrist support



Alatan pelindungan

Fungsi1. Melindungi bahagian badan (tanpa menggangu pemain)

2. Kesan psychologi (lebih yakin)

3. Contohnyaa. Shin guard

b. Helmetc. Groin protectorsd. Mouthguardse. Shoulder padsf. Knee pads

g. Elbow pads



Peralatan sukan

Kasut

- Pelbagai jenis

- Kesesuaian mengikut

a. Jenis sukan

b. Struktur kaki (flat foot, high arched foot, etc)



Surface

Permukaan kawasan

1. Terlalu keras (konkrit)

- Berjalan ² 2 kali ganda

- Lari ² 4 kali ganda- Lompat ² 12 kali ganda

2. Traction

- Lebih tinggi ² risiko kecederaan lebih

- Padang kering ² ACL injury lebih tinggi



Teknik latihan

Kesilapan teknik ² kecederaan

Prinsip latihan

1. Periodization

2. Specificity

3. Overload

4. Individuality

P i di ti



Periodization

Bahagikan latihan kepada1. Conditioning (penyediaan)

a. Aerobic fitness (kecergasan)

b. Anaerobic fitness

c. Strength

d. Power2. Pre-competition

a. Teknik permainan

3. Competitiona. Performance

4. Rehat (rest ² sebelum next season) 4 ² 6/52a. Recovery fizikal dan mental



Spesifik

Bergantung kepada jenis sukan

1. Sukan endurance ² marathon, triathlon, basikal dll

2. Sukan power ² angkat berat, 100m larian, etc



Overload

1. Penambahan latihan berperingkat (adaptasi kepada tahapyang tinggi)

2. Latihan yang bertambah

a. Kuantiti/masa

b. Kuality/intensitic. Rehat mencukupi

3. Penambahan yang keterlaluan ² kecederaan

a. Perhatikan tanda ² tanda overtraining



Individuality

Latihan mestilah khas/tailored kepada seseorang

Beza dari seg toleransi

Beza dari segi response

Beza metabolisma badan

Beza kesan psikologi



Jenis latihan1. Aerobic2. Anaerobic

3. Strengtha. Isotonic b. Isokinetic

c. Isometricd. Plyometric

4. Flexibility

5. Speed

6. Skill

7. Agility (tangkasan)8. Crosstraining



Rehat (recovery)

Penting:

1. Keberkesanan latihan

2. Pencegahan kecederaan

Simptom awal tak cukup rehat (recovery)

1. Performance menurun

2. Cepat rasa keletihan

(Mesti bertindak segera)



Pantau

Penting memantau1. Sesi latihan (terperinci), hard and easy weeks

2. Masa rehat

3. Masa tidur

4. Denyut nadi pagi(Jika ada simptom dan denyut nadi menaik ² cubakurangkan sesi latihan atau rehat 1 ² 2 hari)



Kaedah untuk mempercepatkan recovery

1. Warm-down

a. Aktiviti ringan selepas latihan (5 ² 15min) b. Dapat mengurangkan kesakitan dan kekejangan otot

c. Diikuti dengan stretching

R



Recovery

2. Whirlpools dan spaa. Mempercepatkan proses recovery

b. Kesan fisiologi dan pskiologi (menenangkan minda)

3. Massagea. Mengurangkan kekejangan otot (reduce muscle tone)

b. Menggalakan perjalanan darah ke otot (zat dan oksigen)

c. Masukkan dalam warm-down



Sleep and Resting

4. Masa rehat dan tidur

a. Penting lebih lagi selepas latihan yang berat (10 ² 12 jam)

b. Tak cukup ² letih/lesu membawa kepada ́ overtraining

syndromeµ

P ik l i



Psikologi

Psikologia. Bersukan ² merangsang minda (arousal) (fight or flight

response) menyebabkan keletihan

b. Teknik menurunkan rangsangan (arousal)

i. Massageii. Whirlpools, spas

iii. Music

iv. Relaxation



H d i



Hydration

c. Air

i. Hilang semasa latihan (bergantung kepada cuaca

dan intensiti latihan)ii. Timbang berat sebelum dan selepas latihan

U d d k



Undang ² undang sukan

1. American football ² cara tackling

2. Ragbi ² jenis boot, kuku

3. Permotoran ² helmet

4. Bolasepak, dll

T k h



Take-home message

1. Jenis kecederaan sukan

2. Faktor membawa kecederaan

a. Dalaman

b. Luar pencegahan

3. Teknik-teknik pencegahan kecederaan



Terima Kasih

Injury Prevention Program

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Transcript of Injury Prevention Program