Wk 6-training Principles And Prevention Flashcards
Causes of injury in sport
1 structural abnormalities
2 pathological gait
3 overtraining most. I’m on
4 trauma
5 change in environment or activity
6 footwear
Usually multiple reasons
What are the training principles
Periodisation
Overload
Specificity
Individuality
Micro cycle is
1-2weeks with all key sessions
Macro cycle is
3-4 weeks between recovery weeks
Phases of season
Base
Conditioning
Specific
Competition
Of season
What is overloading
Training at a level greater than he body is accustomed to
What is supercompensation
What happens when adaptation occurs and work capacity increases
What is endurance training and the adaptations it produces
Increase oxygen delivery to working muscles and increase aerobic Capacity
Increase glycogen storage capacity
May have negative effect on power sports in competition phase
Speed training is
Max effort intervals that requires large rest periods
This am be improved through power, strength and technique training also
Agility training is
Ability to change direction
Significantly reduces cHance of ACL rupture
Flexibility training may increase risk in
Distance running
Intrinsic risk factors for ankles
Previous history
Decreased DF
Decreased balance
Decreased strength
Decreased coordination
Decreased endurance
Delayed peroneal reaction time
Female
Foot structure
Height
Extrinsic risk factors for ankles
Surface
Sport
Level of sport
Ankle injury prevention
1 balance / proprioception - boards, holds
3stretching -Theraband
4 extrinsic risk factors modified
5 agility/reaction time - hops
6 strength - calf raises
7 taping up to a year after
Outcome measure for balance
Star excursion balance test
Risk factors for ACL
Female (2-4 times more)
Decreased strength in upper leg
Landing errors
Change of direction technique
Previous history
Cleats or studs - high friction between shoe and surface
Surface/ uneven
Acute knee injuries prevention
Structured exercise programs- warm ups (reduce risk by 25-50%
Kneeprevention programs
The pep program
Knee injury prevention program
Fifa11+: soccer
Prep to play afl
The knee program : netball
Knee prevention training programs should be
Supervised
2 times per week minimum
Preseason and in season
Verbal and visual feedback
Fifa11
20 min warm up
1. Slow running with active stretching
2. 6 sets of core, leg strength, balance and agility
3 mod high speed running with cutting and planting
Technique modifications
- Avoid medial knee position
- Heel strike instead of mid or forefoot
What does nutrition have to do with stress fractures
Calcium and vitamin D to strengthen bone
Diet, sun- more for dark skin, malabsorption
Lists of prevention methods
Exercise program warm up
Taping
Nutrition
Recovery
Shoes
Technique correction
Monitoring load
