Sport Injury Preventions

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    Chapter 4

    SportsnjuryPrevention

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    Ahmad Rodzli Bin Hashim, PJK 2

    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.