1. Click to edit Master subtitle style 4/18/11 Prevention of ACL Injuries Marci Gurtner

2. 4/18/11 Today we are going to learn how and why it is important for you as athletes to participate in ACL prevention. **Now lets get ready to learn** click the button to continue

3. 4/18/11 What do the buttons mean?? START Start the slideshow Click to go to the next slide Click to go to the previous slide Click to to back to HOME page

4. 4/18/11 Prevention of Anterior Crutiate Ligament Tears (ACL) START

5. 4/18/11 HELLO! Since all of you are athletes you all know that injuries aren’t fun. Today we are going to be learning about the different strategies that can be done to help prevent ACL injuries.

6. 4/18/11 What is your ACL? Your ACL is the smallest of 4 ligaments in your knee and is the primary stabilizer. ACL stands for Anterior Crutiate Ligament.

7. 4/18/11 These are your choices of strategies to be used for prevention. Press To Begin  Increasing Flexibility  Increasing Strength  Including Plyometric Exercises in training  Avoiding Vulnerable Situations

8. 4/18/11 Lets learn about ways to increase your flexibility. Dynamic Stretching- Includes twisting from side to side or kicking on imaginary ball. Static Active Stretching- bringing your leg up high and then holding it there without anything to keep the leg extended. Ballistic Stretching- bouncing into or out of a stretched position, it does not allow your muscles to adjust or relax in the stretch position. PNF Stretching- requires the use of a partner to increase resistance against the contraction of the stretch.

9. 4/18/11 What type of flexibility training is the best? PNF STRETCHING DYNAMIC STRETCHING CHOOSE THE CORRECT ANSWER STATIC STRETCHING

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12. 4/18/11 Now let’s learn about ways to increase the strength in your knee. -The most important muscle to exercise is your quadriceps. These are the muscles running along the front of your thighs. They are what stabilize your knee.

13. 4/18/11 What are some exercises that help strengthen the quadriceps? SQUATBICYCLELEG PRESS WALKALL THE ABOVE

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16. 4/18/11 Next we are going to learn about plyometric exercises. -The purpose of plyometrics is to improve the athletes capacity to apply more force more rapidly. -Can be used for all sports. -There are lower body and upper body exercises. Hit next to see some examples of both.

17. 4/18/11 Lower Body Plyometrics Squat jumps Jump to box Lateral jump to box Split squat jumps Tuck jumps Bounding Single leg hops Depth jumps Zig zag hops Click next to view upper body exercises

18. 4/18/11 Upper Body Plyometrics Over head throws Side throws Over back toss Explosive start throws Squat throws Pushups Click to view next slide

19. 4/18/11 Which plyometric exercise would be better suited for prevention of an ACL injury? SIDE THROWS PUSH UPSOVER BACK TOSS SQUAT JUMPS

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22. 4/18/11 Last we are going to learn about some ways to avoid situations that are vulnerable to ACL injury -Prepare for your sport in the preseason -Have fun, but be sensible when playing your sport Give your body time to recondition

23. 4/18/11 What is the best way to avoid tearing your ACL? PREPARE IN THE PRESEASON NEVER TAKE BREAKS WORKOUT EVERYDAY

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26. 4/18/11 Information about the ACL - The ACL is one of four major knee ligaments and is critical to knee stability. - About 80% of sports-related ACL tears are "non- contact" injuries. -Surgery and rehab is usually required after one tears their ACL -Females are at a greater risk to sustain ACL tears then that of male athletes.

27. 4/18/11 Now lets see what you have learned! QUIZ Increasing Flexibility Increasing Strength Plyometric Exercises Avoiding Vulnerable Situations Click to continue

28. 4/18/11 Flexibility How do you become flexible? stretch everyday sit on the couch lift weights A. B. C.

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31. 4/18/11 Flexibility Scenario If Jessica never stretches before she participates in a sporting event are her chances greater or less that she will sustain an injury? Less Greater A B

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34. 4/18/11 Which one is not a benefit of being flexible to help prevent an ACL injury? A. B. C. Makes you faster and stronger Makes you weak and slower Helps to prevent injuries

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37. 4/18/11 What is strength? A. B. C. The ability to produce force The inability to produce force When one person leaves another person

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40. 4/18/11 Strength Scenario Tom has previously torn his ACL. What should Tom do in order to prevent from re- tearing it? A. B. C. Lift weights Do special training specific to the knee All the above

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43. 4/18/11 What is the most important muscle to strengthen to help prevent ACL Injury ? A. B. C. Bicep Calves Quadriceps

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46. 4/18/11 What part of the body do lower plyometrics work? A. B. Upper Body Lower Body

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49. 4/18/11 Why does doing plyometrics help prevent ACL injury? A. B. C. D. Helps build power and speed Improve cordination and agility Improve sports performance All the above

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52. 4/18/11 Plyometrics Scenario Susie plays basketball and is worried that she will hurt her knee. What is the best plyometric exercise that she could do? A. B. C. Squat Jumps Overhead Throws Side Throws

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55. 4/18/11 Why should one try to avoid vulnerable situations? A. B. C. So one can avoid tearing their ACL and other major injuries In order to greater your risk of tearing your ACL To make the coaches happy

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58. 4/18/11 Vulnerable Scenario Tessa loves playing soccer, but she recently tore her ACL. She is soon to be released to play again. What should she do in order to avoid tearing it again? A. B. C. Sometimes wear a brace when playing Start playing right away without rehabbing Always wear a brace when playing

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61. 4/18/11 Which one is not a way to avoid a vulnerable situation? A. B. C. Stretching before every game and practice Wear the proper attire when playing your sport Start playing right away without warming up or stretching

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64. 4/18/11 GREAT JOB!! All Done!! I hope everyone learned ways to help prevent an ACL injury. Your coaches will take you through some of the precautions we learned throughout your season.

65. 4/18/11 Lessons Learned I hope that you guys have learned the importance of ACL prevention and some precautions you can take in order to lessen your chance of tearing your ACL during your sport of choice!

66. 4/18/11 Resources Robbie- Hummel-ACL-Injury. Digital image. Terribe, Terrible News Robbie Hummel Tears His ACL Again. Midwest Sports Fan. Web. Torn ACL. Digital image. Anterior Crutiate Ligament. Joint Healing. Web. Squat Jumps on Boxes. Digital image. Plyometics-Box Jumps. Web Upper Body Plyometrics. Digital image. Web. Squat Press. Digital image. Weight Loss and Training. Web.