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Preventive conditioning training
(proprioception for the purpose of injury prevention in
athletes)
Preventive conditioning training
(proprioception for the purpose of injury prevention in
athletes)
Igor Jukić, Luka Milanović, Sanja ŠimekIgor Jukić, Luka Milanović, Sanja Šimek
Regarding the trends both of the intensification of training-related strains and of the requirements of competitive situations, there exists the need of additional training of athletes.
In this type of training emphasis is put on individual needs of athletes.
An exceptional need for such a system of work occurs in team sports.
Individualisation simultaneously suggests itself as one of the major requirements of contemporary training.
All types of individual additional training of athletes are based on the pieces of information obtained on the ground of accurate diagnostic procedures.
Regarding the trends both of the intensification of training-related strains and of the requirements of competitive situations, there exists the need of additional training of athletes.
In this type of training emphasis is put on individual needs of athletes.
An exceptional need for such a system of work occurs in team sports.
Individualisation simultaneously suggests itself as one of the major requirements of contemporary training.
All types of individual additional training of athletes are based on the pieces of information obtained on the ground of accurate diagnostic procedures.
The ultimate goal of the preventive conditioning training is the decrease of the number and the degree of injuries in athletes.
Although the position of the injury prevention system within sports preparation is not sufficiently accurately defined, the need for this particular segment of sports preparation is indisputable.
The ultimate goal of the preventive conditioning training is the decrease of the number and the degree of injuries in athletes.
Although the position of the injury prevention system within sports preparation is not sufficiently accurately defined, the need for this particular segment of sports preparation is indisputable.
INJURY PREVENTION INJURY PREVENTION
The decrease of the number and of
the degree of injuries in athletes
Diagnostics
Long-term athletic preparation
The state of perfection of techniques of certain
exercises
The development of conditioning abilities and of morphological
characteristics
Achieving integral preparedness
Taking into account theathletic training
principles
The control of using training equipment
Space (facilities)
Diagnostics:Diagnostics:
Health status Motor abilities Cardiorespiratory fitness Morphological characteristics Psychological dimensions
Health status Motor abilities Cardiorespiratory fitness Morphological characteristics Psychological dimensions
Long-term sport-related preparation is the best way to achieve the highly set goals.
It is possible to provide, for a longer period of time, a high sporting performance and the quality level of the health status of athletes only through the realisation both of the global and of the partial goals of each phase of sport-related improvement.
Long-term sport-related preparation is the best way to achieve the highly set goals.
It is possible to provide, for a longer period of time, a high sporting performance and the quality level of the health status of athletes only through the realisation both of the global and of the partial goals of each phase of sport-related improvement.
It is extremely important to take care of the level of perfection of techniques as regards certain exercises.
This particularly relates to “the most radical” training operators, but also to the execution of particular technical elements in a certain sport.
It is extremely important to take care of the level of perfection of techniques as regards certain exercises.
This particularly relates to “the most radical” training operators, but also to the execution of particular technical elements in a certain sport.
The development of motor abilities and of the cardiorespiratory fitness, as well as of morphological characteristics, which is based on the pieces of information obtained by means of diagnostics, is ranked high on the hierarchical scale of prevention-related procedures in sports.
The development of motor abilities and of the cardiorespiratory fitness, as well as of morphological characteristics, which is based on the pieces of information obtained by means of diagnostics, is ranked high on the hierarchical scale of prevention-related procedures in sports.
The level of integral preparedness is highly correlated with injury prevention.
Such an effect may be achieved exclusively by expert team work.
It may be assumed that an optimally prepared athlete will be less prone to sport-related injuries.
The level of integral preparedness is highly correlated with injury prevention.
Such an effect may be achieved exclusively by expert team work.
It may be assumed that an optimally prepared athlete will be less prone to sport-related injuries.
One of the important prerequisites for the execution of a sport-related training is taking into account the principles of athletic training.
Principles: adaptation, goal-orientation, individualisation, graduality and progressivness, cyclicity, specificity, continuity, flexibility, controllability …
One of the important prerequisites for the execution of a sport-related training is taking into account the principles of athletic training.
Principles: adaptation, goal-orientation, individualisation, graduality and progressivness, cyclicity, specificity, continuity, flexibility, controllability …
The conditioning process is largely directed towards injury prevention, and lately conditioning coaches have taken over the role of direct realisers of preventive training procedures.
The basic justification of such a training process relates to: improvement of muscle tissue, improvement of connective tissue, and proprioceptive training.
The conditioning process is largely directed towards injury prevention, and lately conditioning coaches have taken over the role of direct realisers of preventive training procedures.
The basic justification of such a training process relates to: improvement of muscle tissue, improvement of connective tissue, and proprioceptive training.
In preventive training muscle tissue may be improved both at the structural and at the functional level.
Positive structural changes of muscle tissue are directed towards the optimalisation of:
the ratio of muscle mass and subcutaneous fatty tissue the total amount of muscle mass with regard to the
requirements of a sport in question.
The functional aspect of the improvement of the musculature of an athlete is reflected at the level of intra- and intermuscular coordination.
In preventive training muscle tissue may be improved both at the structural and at the functional level.
Positive structural changes of muscle tissue are directed towards the optimalisation of:
the ratio of muscle mass and subcutaneous fatty tissue the total amount of muscle mass with regard to the
requirements of a sport in question.
The functional aspect of the improvement of the musculature of an athlete is reflected at the level of intra- and intermuscular coordination.
Improvement of muscle tissue Improvement of muscle tissue
The training system for the improvement of intra- and intermuscular coordinationinvolves the utilisation of:
The training system for the improvement of intra- and intermuscular coordinationinvolves the utilisation of:
dynamic relaxation exercises
dynamic relaxation exercises
exercises ofsubmaximal
and maximal intensity
exercises ofsubmaximal
and maximal intensity
Exercises with pronounced
information-related requirements
Exercises with pronounced
information-related requirements
Meaningfully organised programs aimed at the hypertrophy of muscles
are based on:
Meaningfully organised programs aimed at the hypertrophy of muscles
are based on:
Motivation andtrust of athletes as
regards the progam
Motivation andtrust of athletes as
regards the progam
Appropriate selection of exercises
Appropriate selection of exercises
Dosage and distribution of
load
Dosage and distribution of
load
Utilisation of various methods of work and
training requisites
Utilisation of various methods of work and
training requisites
Planned nutrition regimen
Planned nutrition regimen
Supplements to the nutrition of athletes
Supplements to the nutrition of athletes
Controlled regimen of life
Controlled regimen of life
Isokinetic trainingIsokinetic training
execution of given movements by applying the same angular velocity
setting the balance between the strength of the muscles of one system of joints
The first step in this procedure is the isokinetic diagnostics, that helps to identify any possible imbalance between groups of muscles.
execution of given movements by applying the same angular velocity
setting the balance between the strength of the muscles of one system of joints
The first step in this procedure is the isokinetic diagnostics, that helps to identify any possible imbalance between groups of muscles.
Ligaments, tendons, cartilage and muscle fasciae are critical points of the locomotor system.
A larger number of research studies, as well as the empirical perceptions (Beachle and Earle, 2000) make it possible to realise that training may help to improve their quality and quantity.
The basic stimuli for changing the characteristics of connective tissue are mechanical forces created during physical activity.
The development of connective tissue is somewhat slower than the development of muscles. However, it suffices to contribute to a harmonious development of all segments of the locomotr system.
Ligaments, tendons, cartilage and muscle fasciae are critical points of the locomotor system.
A larger number of research studies, as well as the empirical perceptions (Beachle and Earle, 2000) make it possible to realise that training may help to improve their quality and quantity.
The basic stimuli for changing the characteristics of connective tissue are mechanical forces created during physical activity.
The development of connective tissue is somewhat slower than the development of muscles. However, it suffices to contribute to a harmonious development of all segments of the locomotr system.
Improvement of connective tissue Improvement of connective tissue
The basic groups of training stimuli
intended for the improvement of connective tissue are:
isometric exercises
isotonic single-joint exercises
isotonic multijoint exercises
stretching exercises
Low-intensity plyometric exercises
exercises in the sand
exercises in water
Proprioceptive training Proprioceptive training Proprioceptors are special sensory receptors
situated in joints, muscles and tendons (Harris and Dudley, 2000).
They are sensitive to the changes of pressure and tension.
They send kinaesthetic pieces of information about the position of the body and about the position of the parts of the locomotor apparatus to CNS.
Most of these pieces of information are generated at the subconscious level.
Proprioception is the capacity of a muscle to respond to specific, and frequently also to unusual positions and situations (Potach and Borden, 2000).
Proprioceptors are special sensory receptors situated in joints, muscles and tendons (Harris and Dudley, 2000).
They are sensitive to the changes of pressure and tension.
They send kinaesthetic pieces of information about the position of the body and about the position of the parts of the locomotor apparatus to CNS.
Most of these pieces of information are generated at the subconscious level.
Proprioception is the capacity of a muscle to respond to specific, and frequently also to unusual positions and situations (Potach and Borden, 2000).
By exposing the body of an athlete to a large number of training-related situations, that will provoke the activation of proprioceptors, conditions will be made for an athlete to be able to react in an optimal way in urgent situations that could be the cause of an injury.
Secondary effects of proprioceptive training are directed towards strengthening of the ligament – tendon system and towards the increase of the trajectory of movements in the joints.
By exposing the body of an athlete to a large number of training-related situations, that will provoke the activation of proprioceptors, conditions will be made for an athlete to be able to react in an optimal way in urgent situations that could be the cause of an injury.
Secondary effects of proprioceptive training are directed towards strengthening of the ligament – tendon system and towards the increase of the trajectory of movements in the joints.
Proprioceptive training working out with
balance platesworking out with
big balls
keeping and disrupting
balance postures
moving across uneven surfaces
proprioceptive training with external
load
execution of exercises with medicine balls
working out on trampolines
training on soft mats
Working out with balance platesWorking out with balance plates
working out with balance plates is based on the following: Execution of the full range of
movements in given conditions. Keeping balance postures in given
conditions.
working out with balance plates is based on the following: Execution of the full range of
movements in given conditions. Keeping balance postures in given
conditions.
Tasks with balance plates may be executed: double-legged / single-legged with various positions of feet with legs either straight or flexed with eyes open or closed in ordinary or more demanding conditions with or without additional requisites
Tasks with balance plates may be executed: double-legged / single-legged with various positions of feet with legs either straight or flexed with eyes open or closed in ordinary or more demanding conditions with or without additional requisites
Working out with big ballsWorking out with big balls
Working out with big balls is based on specific conditions supplied by elasticity and plasticity of balls.
It is possible to execute standard exercises in more demanding conditions.
Working out with big balls is based on specific conditions supplied by elasticity and plasticity of balls.
It is possible to execute standard exercises in more demanding conditions.
Exercises with big balls may be executed: in a lying / standing / sitting position on the ball / near the ball while one part
of the body is on the ball in ordinary / more demanding balance-
related conditions with / without additional requisites by selecting the set movements / by
balancing.
Exercises with big balls may be executed: in a lying / standing / sitting position on the ball / near the ball while one part
of the body is on the ball in ordinary / more demanding balance-
related conditions with / without additional requisites by selecting the set movements / by
balancing.
Keeping and disrupting balance posturesKeeping and disrupting balance postures
A large number of training and competitive situations is based on setting and keeping balance postures.
Such system of work is based on deliberate disrupting of balance postures so that an athlete may be required to redress the balance.
A large number of training and competitive situations is based on setting and keeping balance postures.
Such system of work is based on deliberate disrupting of balance postures so that an athlete may be required to redress the balance.
Walking across uneven surfacesWalking across uneven surfaces
Natural conditions offer a large number of situations in which it is necessary to keep the balance psture.
Running and walking up and down the hill, through a wood, across the rocks, along the coast, in unknown environment, etc. are the basis of this modality of the proprioceptive training.
Natural conditions offer a large number of situations in which it is necessary to keep the balance psture.
Running and walking up and down the hill, through a wood, across the rocks, along the coast, in unknown environment, etc. are the basis of this modality of the proprioceptive training.
Proprioceptive training with external loadProprioceptive training with external load This modality of work is based on the
alteration of the volume of external load to be overcome by an athlete.
Load alterations are determined by a coach and are not known to an athlete in advance.
An athlete is faced with a task to quickly adapt to new load conditions. The biggest effects occur during the first several repetitions.
This modality of work is based on the alteration of the volume of external load to be overcome by an athlete.
Load alterations are determined by a coach and are not known to an athlete in advance.
An athlete is faced with a task to quickly adapt to new load conditions. The biggest effects occur during the first several repetitions.
Execution of exercises with medicine ballsExecution of exercises with medicine balls This system of work is based on setting and
keeping balance postures while standing on medicine balls.
In terms of proprioceptiveness, working out with medicine balls may be used to affect upper extremities in such a way that an athlete leans on the medicine ball in various supports.
These exercises are most frequently executed in such a way that, while exercising, an athlete holds on to a stable support.
This system of work is based on setting and keeping balance postures while standing on medicine balls.
In terms of proprioceptiveness, working out with medicine balls may be used to affect upper extremities in such a way that an athlete leans on the medicine ball in various supports.
These exercises are most frequently executed in such a way that, while exercising, an athlete holds on to a stable support.
Working out on trampolines and soft matsWorking out on trampolines and soft mats
This system of work is based on executing various types of exercises such as walking or running, and jumping on trampolines and soft mats.
The specific qualities of the equipment (mat, trampoline) demand from an athlete that he/she keeps the balance posture and generates adequate forces necessary for the execution of a task in question.
This system of work is based on executing various types of exercises such as walking or running, and jumping on trampolines and soft mats.
The specific qualities of the equipment (mat, trampoline) demand from an athlete that he/she keeps the balance posture and generates adequate forces necessary for the execution of a task in question.
ConclusionConclusion
Injury prevention in athletes requires a systematic long-term work and participation of a larger number of experts.
It is only the expert team work that can lead to the realisation of results in injury prevention (physician, conditioning coach, physiotherapist, expert coaches, nutritionist..)
Injury prevention in athletes requires a systematic long-term work and participation of a larger number of experts.
It is only the expert team work that can lead to the realisation of results in injury prevention (physician, conditioning coach, physiotherapist, expert coaches, nutritionist..)
Proprioceptive training is a contemporary method for injury prevention in athletes.
The effects of proprioceptive traininga are manifested only after a longer training period (3 months and longer)
Proprioceptive training is a contemporary method for injury prevention in athletes.
The effects of proprioceptive traininga are manifested only after a longer training period (3 months and longer)
The results of the proprioceptive type of training do not guarantee the total absence of injuries; however, they do lead to the decrease of the number and of the degree of sport-related injuries.
Numerous research studies are currently under way that analyse the efficacy of the proprioceptive type of training.
The results of the proprioceptive type of training do not guarantee the total absence of injuries; however, they do lead to the decrease of the number and of the degree of sport-related injuries.
Numerous research studies are currently under way that analyse the efficacy of the proprioceptive type of training.