Athletic Performance Final Project

Athletic Performance Final Project

• Students will design quality, safe workouts tailored to specific athletes/clients.
• The workouts will address concerns/issues through movement.
• Students will work in groups of 2-3.
• Students will be given a write-up of a specific person's goal/ability.
• The project does not involve rehabilitation, as clients should consult a physiotherapist or physician.
• Trainers should be mindful of client injuries and ensure they do not worsen them.

Overview of Training Types

• Cardio
• Strength
• Flexibility
• Balance
• Coordination

Concerns/Conditions

• Knee Injuries
• Degenerative Conditions
• Overuse Injuries
• Muscle and Tendon Strains
• Core and Abdominal Conditions

Meniscus Tears

• Injuries to the meniscus (crescent-shaped cartilage in the knee joint).
• Each knee has two menisci: medial and lateral.
• Act as shock absorbers, cushioning and stabilizing the knee.
• Can be caused by acute injury or age-related degeneration.

ACL/MCL/LCL

• ACL (Anterior Cruciate Ligament): Stabilizes the knee, preventing forward sliding and controlling rotation of the tibia.
• MCL (Medial Collateral Ligament): Stabilizes the inner knee, preventing inward bending.
• LCL (Lateral Collateral Ligament): Stabilizes the outer knee, preventing outward bending.
• Injuries are usually caused by sudden movements or direct blows.

Causes of LCL/ACL/MCL Injuries to Avoid

• Sudden twisting or rotation of the knee while bearing weight.
• Direct impact or trauma (common in contact sports)
• Degenerative changes due to aging, making cartilage more prone to tears.
• Avoid high-impact activities (running, jumping, twisting) as they aggravate tears.
• Be mindful of lateral movements.
• Be mindful of resistance, depth, and movement patterns in exercises.
• Consider low-impact exercise (swimming, cycling) with healthcare provider's approval.

What to Include in Training

• Low-impact cardio
• Strength training
• Core work (enhances overall stability and alignment during movement)
• Balance and stability training (single-leg exercises, Bosu ball) to improve knee stability and proprioception (joint awareness).

Degenerative Conditions

• Chronic health disorders characterized by gradual tissue, organ, or body system deterioration over time.
• Worsen with age or wear and tear.
• Can cause permanent damage to joints, bones, muscles, nerves, and organs.
• Common examples include:
  • Osteoarthritis (OA): Cartilage in joints wears down.
  • Degenerative Disc Disease (DDD): Breakdown of spinal discs, leading to back/neck pain.
  • Osteoporosis: Loss of bone density, increasing fracture risk.
  • Tendinopathy: Chronic tendon degeneration due to overuse or aging.

Training Importance for Muscular Degeneration

• Include weight-bearing activities to stimulate bone formation, slowing bone loss (critical in managing osteoporosis).
• Enhance balance and coordination by strengthening muscles to reduce fall risk and fractures (in individuals with weakened bones).
• Increase strength and flexibility through resistance exercises and gentle stretching to improve muscle strength, flexibility, and joint stability, and to prevent falls and support bone health.

Overuse Injuries

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

Prevention of Overuse Injuries

• Gradual Progression: Increase activity levels slowly.
• Proper Technique: Use correct form during exercises and sports.
• Cross-Training: Incorporate various activities to avoid repetitive stress.
• Rest and Recovery: Include rest days and allow time for recovery.
• Strengthening and Stretching: Focus on strengthening weak areas and maintaining flexibility.

Strains & Sprains

• Strains: Injuries to muscles or tendons (muscle to bone) from stretching or tearing (hamstrings, lower back, shoulder).
• Sprains: Injuries to ligaments (bone to bone) from stretching or tearing (ankles, knees, wrists).

Muscle/Tendon/Ligaments

• Muscle: Source of all body movement, fibrous connective tissue, injury=strain
• Tendon: Connects muscle to bone, helps muscles move joints, injury=inflammation
• Ligament: Connects bone to bone, holds bones in place and stabilizes joints, injury=sprain

Preventing Muscle/Tendon/Ligament Tears

• Warm-up properly
• Use proper techniques.
• Progress gradually
• Strength and stability training
• Flexibility and Mobility
• Wear proper gear
• Balance training.

Core and Abdominal Conditions

• Lower Back Pain
• Herniated Disk
• Rectus Diastasis

Core and Abdominal Conditions (Causes and Prevention)

• Lower Back Pain: Poor posture, weak core muscles, improper lifting. Prevention: strengthen core, improve flexibility, teach proper form.
• Herniated Disk: Spinal disc bulging or rupture from excessive strain or improper lifting; prevention: low-impact core exercises, avoiding movements increasing spinal pressure, encouraging posture.
• Rectus Diastasis: Separation of rectus abdominis muscles (common post-pregnancy); prevention: specific core-strengthening exercises (pelvic tilts, modified planks), avoiding high-strain movements (sit-ups).