Week 6 - Injury Prevention Flashcards
Cool down
light aerobic actiivty (5-10min)
Benefits of Cool down?
prevent blood pooling in legs
Lowers blood lactate levels
Purpose of Warm Up
Increased body temp and blood flow
- decreased stiffness
- Increased nerve conduction
- Increased anaerobic energy available
- Increased O2 delivery
- Increased force abilities
What is a warm u?
Phys activity performed before training to increase performance (body temp/ blood flow)
2-3 min of cardio
6-12 min of dynamic stretching
Types of Conditioning?
Cardio endurance
- for performance
- fatigue can result in injury
- Specificity of training
Msc strength/ power/ endurance
- reps/ sets
- train applicable msc groups
- strength can prevent injuries
Principles of Training?
overload
progression
specificity
Individual differences
reversibility
diminishing returns
OVERLOAD
for improvment must work at higher load than normal
Progression
Must continue to progressively overload b/c body will adapt
Specificity
Through specific practice, body will adapt to what you want it to do
Individual Differences?
adjust training to individual characteristics (age, injury, comorbidities)
Reversibility?
If you stop using it, you lose it. But if you train again then you can gain back
Diminishing Returns
The magnitude of adaptation diminishes w/ greater training volumes or durations over time. More change takes more time/ effort
Recovery and REcuperaterion
Must have adequate recovery time
Importance and types of flex/ stretch?
Match demands of sport
balance b/w instability and in-extensibility
Dynamic = mvm through ROM
Static =slow mvm through ROM and hold at end. Can decrease msc power output, better for cool down
Ballistic = rapid/ bouncy mv through ROM - can cause injury if too aggressive
Foam Rolling?
self-manual therapy
Reduce myofascial tightness and increase blood flow
Stimulate mechanoreceptors in the fascia = signal to CNS to alter msc activity in area
Improve flexibility and decrease DOMS
3-5 sets for 20-30 seconds
3-5 times per week
Additional Techniques for Conditioning
Functional Testing (imbalance correction)
Neuromsc training
balance/ proprioceptive work
Impact of environment on performance? HYPERTHERMIA
Hyperthermia = increase temp, heat syncope (fainting),
Cause = rapid physical fatigue in heat
Lie down in cool area, hydrate
Heat cramps –> water and electrolyte loss.
Requires hydration and electrolyte replenished, some stretch, maybe ice massage.
Heat exhaustion –> moderate heat illness. Excessive thirst, dry mouth, fatigue, weak, not coordinated, nausea, vomiting, pale, lost of sweat, headache
lie/ cool down,
Heat Stroke –> Most serious - no more sweating, CNS abnormalities and potential tissue damage b/c of high body temp. Thermoregulatory failure.
fast pulse, no sweat, headache, fatigue, confusion, body temp over 40. Call EMS
Immerse in cold water, massage limbs for increased blood flow
Hypothermia
Low body temp
65% heat loss through radiation (50% through head and neck)
Dampness and wind
Frost nip
Frost bite
- superficial - skin/ subcutaneous (immerse in warm water)
- Deep (frozen total tissue, gradual warming through warm drinks etc)
Altitude Sickness?
> 7,600 ft =2,316.48 m 7-8% decrease in max O2 uptake
- 4-8% decrease in endurance performance
1 in 3 people get AMS
- headache, dizzy, sleep issues, N&V, breathing problems
- Adaptation can take 3 days to 3 weeks
Lightening?
If thunder heard, lightning is close enough to be dangerous –> clear field
Resume play 30 minutes after last strike (= storm about 6 miles away)
Protective Equipment?
NOCSAE
helmets
mouth guards
ear guards, throat guards, shoulder pads, hip pads, groin protection
Braces
NOCSAE
National operating committee on standard of athletic Eqp.
Manufacturere not liablle if eep
Helmet fitting?
- Sit one inch (two fingers) above eye brow
- ## inflate air bladder
Sleep?
12-18 y/o –> less than 8 hours vs >8 hrs / night = 1.7x more likely to get injury
Weight management?
Excessive abdonminal fat increases inflammation
- decrease ability for tendons, mscs, bones, ligs. to heal
- Fat/ msc ratio is associated w/ pain
Biomechanics?
Help athlete alter biomechanics to reduce injury risk.
