Athletic Performance Final Project

Athletic Performance Final Project

• Students will design quality, safe workouts tailored to specific athletes/clients.
• This project focuses on informing students on designing workouts for athletes/clients who have received medical clearance.
• The workouts should support the athletes' goals and abilities.
• Students will lead the entire class through the workout they design.

Lesson Objectives

• Students will design quality, safe workouts tailored to the needs of a specific athlete/client.

Where We Are Going

• Clients/athletes have varying backgrounds, abilities, and fitness goals.
• Many clients/athletes within the community have concerns/issues requiring movement-based solutions.
• Students will work in groups of 2-3 to design a tailored workout.

Important Considerations

• This lesson is not about rehabilitation; clients/athletes who require rehabilitation should consult a physiotherapist or physician.
• Trainers must consider the client's medical clearance and any related injuries.

Overview of Training Types

• Cardio
• Strength
• Flexibility
• Balance
• Coordination

Common Concerns/Conditions

• Knee injuries
• Degenerative conditions
• Overuse injuries
• Muscle and tendon strains
• Core and abdominal conditions

Meniscus Tears

• Meniscus tears are injuries to the crescent-shaped cartilage in the knee joint.
• Each knee has two menisci (medial and lateral).
• Menisci act as shock absorbers and provide cushioning/stability for the knee.

ACL/MCL/LCL Injuries

• ACL (Anterior Cruciate Ligament) prevents tibia sliding forward and controls rotation.
• MCL (Medial Collateral Ligament) stabilizes the inner knee and prevents inward bending.
• LCL (Lateral Collateral Ligament) stabilizes the outer knee and prevents outward bending.
• Injuries to these ligaments are often caused by sudden movements or direct blows.

Causes of Meniscus/LCL/ACL/MCL Injuries

• Sudden twisting or rotation of the knee (with weight bearing)
• Direct impact or trauma (particularly in contact sports)
• Age-related degenerative changes making cartilage more prone to tears

What to Avoid: High-Impact Activities

• Activities such as running, jumping, or twisting can aggravate knee injuries.
• Be mindful of lateral movements and resistance/depth during exercises.
• Consider low-impact alternatives (with medical approval).

What to Include in Training

• Low-Impact Cardio
• Strength Training
• Core Work (improves stability and alignment)
• Balance and Stability Training (examples: single leg exercises, Bosu balls)

Degenerative Conditions

• Chronic health disorders causing gradual deterioration of tissues, organs, etc.
• Conditions frequently worsen with age or due to wear and tear.
• Affect various body parts (joints, bones, muscles, nerves, organs).

Common Degenerative Conditions

• Osteoarthritis (OA)
• Degenerative Disc Disease (DDD)
• Osteoporosis
• Tendinopathy

Training for Muscular Degeneration

• Include weight-bearing activities to stimulate bone growth and slow bone loss (critical for osteoporosis management).
• Enhance balance and coordination through strengthening muscles to reduce fall risks and fractures.
• Increase strength and flexibility via resistance exercises and gentle stretching to improve joint stability and support bone health.

Overuse Injuries

• Common Causes:
  • Repetitive movements
  • Inadequate rest
  • Improper technique
  • Sudden increases in activity level
  • Weakness or imbalances

Preventing Overuse Injuries

• Gradual progression of activity levels
• Proper technique during exercises/sports
• Cross-Training for variety to avoid repetitive stress
• Adequate rest and recovery
• Strengthening weak areas and maintaining flexibility.

Strains and Sprains

• Strains: Muscle/tendon injuries (overstretching or tearing). Example areas: Hamstrings, lower back, shoulder.
• Sprains: Ligament injuries (stretching or tearing). Example areas: Ankles, knees, wrists.

Muscle/Tendon/Ligament Overview

• Muscles: Source of body movement
• Tendons: Connect muscles to bones, enabling muscle-driven movements.
• Ligaments: Connect bones, offering stability to joints.

Preventing Muscle/Tendon/Ligament tears

• Warm-up thoroughly before each workout.
• Employ correct techniques during exercises/sports.
• Progress gradually in intensity and duration.
• Strength and stability training; also, flexibility and mobility.
• Use appropriate safety gear.
• Focus upon balance exercises.

Core and Abdominal Conditions

• Lower Back Pain
• Herniated Disk
• Rectus Diastasis

Causes (of Core & Abdominal Conditions)

• Lower Back Pain: Poor posture, weak core muscles, improper lifting techniques.
• Herniated Disc: Bulging/rupturing of spinal disk, often from excessive strain/improper lifting.
• Diastasis Recti: Separation of rectus abdominis muscles, often associated with postpregnancy.

Prevention of Core and Abdominal Conditions

• Lower Back Pain: Strengthen core, improve flexibility, correct lifting techniques.
• Herniated Disc: Engage in low-impact core workouts, avoid pressure-inducing spinal movements, and prioritize proper posture.
• Diastasis Recti: Implement focused core-strengthening exercises, such as pelvic tilts/modified planks, while steering clear from high-impact movements like sit-ups.