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Sports Injury
Prevention
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Pencegahan
Kecederaan
Sukan
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Causative Factors in Injury
Categories: intrinsic and extrinsic Intrinsic factors include: age, gender, body size,
injury history, fitness level, muscle strength
(including ratios), skill level, etc.
Extrinsic factors include: equipment,environment, type of activity, conditioning errors,
etc.
faulty equipment, dangerous facilities, etc.
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Faktor Kecederaan
Kategori: intrinsik and ekstrinsik Faktor intrinsik termasuk : umur, jantina, saiz
badan, sejarah kecederaan, tahap kecergasan,
kekuatan otot, tahap kemahiran, dll.
Faktor ekstrinsik termasuk : peralatan,persekitaran, jenis aktiviti, kesilapan suaian, dll.
Alatann yang usang, kemudahan yang bahaya,
dll
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PPEs
Historically known as annual physical,
physical exam, and preparticipation
medical evaluation
primary purpose - identify pre-existing injuryrisk factors/diseases
spina bifida occulta, absence of one of paired
organs, postural problems, high blood
pressure, cardiac defects, allergies, skin
infection
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Pemeriksaan Perubatan
Fizikal Tahunan, Ujian Fizikal, &
Penilaian Perubatan sebelum AmbilBahagian
Tujuan utamakesan sebarang faktor/ penyakit
risiko terhadap kecederaan lama
spina bifida occulta, kekurangan satu organpasangan, maslah postur, tekanan darah tinggi,
masalah kardiak, aalahan, penyakit kulit.
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Preseason Conditioning
Level of fitness: cardio-respiratory, muscular
strength and endurance, flexibility, nutrition,body composition
Periodization -- organization of training into
cyclic structure; manipulates frequency,
intensity, duration; helps prevent training
related injury
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Penyesuaian Pra Musin
Tahap Kecergasan : kardio-respiratori,
kekuatan otot & daya tahan, fleksibiliti,nutrisi, komposisi tubuh badan
Periodisasimengurus latihan mejadi
struktur kitaran ; manipulasi kekerapan,
intensiti, durasi; bantu elak kecederaan
berkaitan latihan
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Preseason Conditioning
Most programs - 1
year
macrocycle mesocycle
microcycle -
transition phase
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Penyesuaian Pra Musim
Kebanyakan
program - 1 Tahun
macrocycle mesocycle
microcycle -
Fasa transisi
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Mesocycle
Within Macrocycle is a series of mesocyc les
Each mesocycle has a designated purpose
#1. Transition period
from last competition until off season work
outs begin
time to let injuries heal let the body rest (vacation)
physically
psychologically
Activity is unstructured & recreational (fun)
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# 2 Preparatory Period
Non Sport Specific
General Conditioning & Strength Training Build a base of power/endurance
Preseason
Workouts become sport specific & volume decreased
Purpose is to prepare for actual season
# 3 Competition Period
In Season
Skill Training
work on specific plays, scouting ect.
establish microcycles during week
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Principles of Conditioning
Warm up/cool down Purpose: help prevent injuries, muscle
soreness, and may improve performance
Physiological effects of warm up
increase muscle temperature increase muscle elasticity of muscle
decreased viscosity of muscle
Elements of warm up
2-3 minutes of general body exercise (jogging,bicycle)
stretching (specific to activity)
Continued warm up with sport specific activities (15
minutes)
Should not wait more than 15 min between w.u. &activity
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Cooldown
Following activity
less soreness faster recovery
Principles (continued)
Motivation
Overload
SAID principle
specific adaptations to imposed demands
Can over train, stress too much
Consistency
Progression
increasing the intensity
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Intensity
working hard vs. working long
tired athlete is prone to injury
Specificity
strength, power, cardio endurance
Individuality
Every athlete is different Minimize Stress
outside stress in athletes lives
Safety
proper techniques, rest & recovery
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Conditioning
Aerobic Fitness
Continuous activities with a duration in excessof a minute
Aerobic Fitness important to avoid injuries
related to general fatigue
Fatigue can gave a detrimental effect onmuscle strength, reaction time, agility, and
neuromuscular coordination
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Aktiviti Suaian
Kecergasan Aerobik
Aktiviti yang berterusan dengan durasi lebihdari satu minit
Kecergasan Aerobik penting untuk mengelak
kecederaan yang berkaitan dengan keletihan
Kelesuan/ keletihan boleh memberi kesankepada kekuatan ototo, masa tindak balas,
ketangkasan & kordinasi neuromaskular
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Conditioning
Muscular strength & endurance - researchtells us: increased connective tissue strength
increased skeletal bone density
improved strength ratios
increased muscular endurance
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Conditioning
Flexibility defined as ROM in a given joint or
combination of joints
Factors that effect flexibiliy
tissue temperature
bone structure
tissue mass
Age
gender
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Stretching
Stretching Techniques Ballistic Stretching
bouncing movement
can cause injury
if force is greater than muscles extensibility Muscle will fire to slow motion (eccentric)
sports specific ballistic stretching kicking soccer ball
hurdling
Static Stretching safe, traditional stretching technique
place joint in maximal stretch and hold
Hold static stretch from 12 - 30 seconds
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Modification of Intrinsic Risk Factors
Many such factors can be modified with aconditioning program.
General & sports specific conditioning:
general -- aerobic fitness, muscle strength,
muscle endurance, flexibility, body comp.,
etc.
sports specific -- all aspects of the particular
sport that are unique
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Modification of Extrinsic Risk Factors
Coaching personnel and administrators MUST monitorthese factors.
Practice/game environmental conditions -- heat &humidity
Facilities MUST be designed & maintained properly andfrequently inspected.
Indoor facilities -- lighting, playing surfaces, roomdimensions
Protective equipment -- helmets, shoulder pads, etc.