1. Rehabilitation and Conditioning  Rehabilitation-restoring function through programmed exercise, to enable return to competition.

2. Rehabilitation and Conditioning  Prehabilitation-preventing injures before they occur, through a preventative management program.

3. Conditioning  Preseason Conditioning-a program 6-8 weeks before sports participation, allows the body to gradually adapt to the demands to be placed on it.

4. Conditioning  Adaptation-systematic application of exercise stress sufficient to stimulate muscle fatigue, but not so severe that breakdown and injury occur.  Hypertrophy  Atrophy

5. Conditioning  Progressive Resistance Exercise (PRE)- training in which muscles are worked until they reach their capacity, capacity is maintained, then workload is increased to further build endurance and strength.

6. Conditioning  Overload-progressive overwork of muscles, at a controlled, increased rate, to achieve consistent gains in strength. 4-8 reps with 3 or more sets.

7. Conditioning  Specificity- Ability of particular muscle groups to respond to targeted training, so that increased strength is gained in that muscle group only.

8. Functional Training  Newest type of training that we have seen in the athletic and fitness world.  What does it mean?

9. Functional Training  Functional training is about training muscles groups as a whole. The brain does not recognize individual muscles, but patterns of movement.

10. Functional Training  Goal of functional training is to apply the strength that is developed to sport performance.  The athlete should be able to produce and reduce the force needed for sport.

11. Motor Units  Slow twitch fibers-fatigue resistant, used for jogging-low intensity actions  Fast twitch fiber-fatigue rapidly, contract rapidly and forcefully, used for sprinting, weight training.

12. Motor Units  The exercise should mimic the desired movements activity type.  Slow twitch muscles atrophy faster than fast twitch.  A person with more fast twitch fibers will gain strength faster and be stronger usually.  A persons genetic make up decides # of fast and slow twitch fibers

13. Strength Training  Isometric exercises-activity that causes tension in the muscle but does not cause the muscle to shorten.

14. Strength Training  Isotonic exercises- activity that causes the muscle to shorten and contract. Also called dynamic exercises.

15. Strength Training  Isokinetic Exercise- type of machine used controls the speed of contraction within the range of motion.

16. Strength Training  Circuit Training-using 6-10 strength exercises to be completed one after another. Each is performed for a specific number or a specific time before moving to the next exercise.

17. Stretching and Flexibility  Stretching-moving the joints beyond the normal ROM  Flexibility-ability of a joint to move freely through normal ROM

18. Flexibility When should you stretch? Who is more flexible? Is strength more important than flexibility?

19. Types of stretching  Static  Ballistic  Dynamic  Proprioceptive Neuromuscular Facilitation

20. Types of Stretching  Static-gradual, slow stretching of the muscle through the ROM, hold for 20-30 seconds. Most commonly used stretch. Gradually changing to dynamic.

21. Types of Stretching  Ballistic- rhythmical, bouncing action that stretches the muscles a little further each time. It trying to force a part of the body beyond its range of motion.

22. Types of Stretching  Dynamic Stretching-consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion.

23. Types of Stretching Proprioceptive neuromuscular facilitation(PNF)- combination of relaxing and contracting of the muscles to facilitate stretch. Done often with injured athletes.

24. TypeAdvantageDisadvantage StaticSafest form of stretching Takes longer to complete Less functional/ decrease power BallisticGood for dynamic flexibility More functional Increase injuries Increase soreness Reduce static ROM PNF Allows for greater stretch Increase neuromuscular response Need for trained personnel Dynamic injury power/function

25. Cardiorespiratory Conditioning  Also known as aerobic or endurance training. It is any activity that puts an increased demand on the lungs, heart, and other body systems.

26. Benefits of Endurance Training  Increase endurance  Increase resting metabolism  Increase size of heart  Decrease stress  Decrease body fat  Decrease fatigue  Improve self confidence and health

27. Assignment  Go into the other room in the groups of three or less  Write and act a list of: 3 isotonic exercises 3 isometric exercises 3 static stretches 2 dynamic stretches 1 functional exercise these should be for a specific sport or activity. For example:

28. Assignment  5-6 power point slides with good explanation of a form of exercise that is being used in our society today.  Be ready to do a 5 minute demo with class for the class.  Examples??