Injury Prevention PDF

**Injury Prevention** **Epidemiologist:** Professional use research methods to investigate the rates and determinants of injury and disease. **Epidemiology:** study of distribution of determinants of the varying rates of disease, injuries, or other health states in human populations. - Basic as...

**Injury Prevention** **Epidemiologist:** Professional use research methods to investigate the rates and determinants of injury and disease. **Epidemiology:** study of distribution of determinants of the varying rates of disease, injuries, or other health states in human populations. - Basic assumption = epidemiologist believe in causes, not bad luck Epidemiological Factors: - Rates of injury With respect to... - Person (age, race, sex) - Place (environments, playing surface, population density) - Time (Time of year / season, 2nd half of game, beginning of season) Uses of Epidemiology - To identify risk factors or causes of Disease/Injury - Determine assessment or intervention stratagies - Proper Equipment use - **Injury Prevention & Wellness Promotion** 1. Pre-Participation Exam (PPE) - Purpose: Pick up potential problems that may pre-dispose an athlete to injury - Timing: 4-6 weeks before season start - Frequency: Annually - Content: Musculoskeletal Evaluation: Flexibility, Strength & mobility testing, neurological, skin 2. Nutritional Carbs, Protein, Fats = Macronutrients (Energy production, growth / repair tissue, muscle maintenance Vitamins, Minerals, Water = Micronutrients (regulation of body processes) - Simple Carbs = Simple sugars - Complex Carbs - Starches - broken down into simple sugars - unused starches stored as glycogen - Fibers = structural part of plants not digestible, reduces colon cancer, diabetes - structural parts of plants not digestible - reduces risk of colon cancer - reduces incidents of obesity, constipation, colitis, and diabetes - Too much leads to intestinal discomfort, constipation - Protein - Growth, maintenance, repair of body - Needed for: increased physical activity, anabolism, hormones, collagen, excess converted into fat, enzyme and hormone production. - Amino acids - Basic unit that compose protein - most produced by the body - essential must be consumed - found in animal rpidcts - plants do not contain all essential amino acids Proteins - Anabolism - Building cell membranes - Carries heredity information - Structural proteins - Plasma proteins - Oxygen carrying -- hemoglobin - Maintain acid-base balance - Actin / myosin - Hormones - Fats - Most concentrated source of energy - Saturated Fats: - Animal products - Solid at room temperature - Increases risk of heart disease - Unsaturated Fats: Plant derivatives - Plant derivatives - Liquid at room temperature - Decreases heart disease, stroke, and hypertension - Trans Fat: Resembles saturated (junk Food) - Resembles saturated fat - Junk foods, fast foods - Omega 3: Unsaturated (fish) - Unsaturated fat - Cold water fish - Vitamins - A,D,E,K - found in fat portion of foods and oils (fat soluble) - C,B - regulate metabolism, cannot be stored (water-soluble) - A,E,E - prevent aging, cancers, heart disease (anti-oxidants) Deficiencies: Iron, B12 - Anemia C - Scruvy Calcium - clotting, muscle contraction, nerve induction B - Beriberi B complex - cellular integrity, enzymatic function D - Rickets K - Collagen A - Epithelial, Skin Minerals - Stored in liver and bones - Ex. Iron - Energy, Magnesium - Energy, Calcium - Bone, Sodium / Potassium - Nerve Conduction Water - Most essential nutrient of all chemical processes - Dehydration can lead to illness and death - Electrolytes can maintain levels of hydration - 3. Energy Systems - ATP = Energy source - Glucose form blood or glycogen - Fat is utilized when glycogen stores depleted - Anaerobic = Short burst, Aerobic= Long burst **[Principles of Conditioning & Training:]** - Safety - Warm-Up - Prevent Musculoskeletal injuries & soreness - enhance performance - Physiological preparation for physical work (Best activity is dynamic warm-up, not static stretching) - Should last 5-20 minutes - Increases metabolic processes, core temperature and muscle elasticity - Cooldown - Decreased muscle soreness if stretching - Often ignored, but essential component of workout - Brings body back to resting state - Motivation - Overload & SAID Principle - To gain more - one must increase or upgrade activity - Work at or near maximum capacity - Applicable to conditioning and training - Consistency / Routine - Progression - Intensity - Specificity - **Specificity Principle:** Training should be relevant and appropriate to the sport for optimal performance. - Individuality - Relaxation / Minimize Stress **[Techniques for Resistance Training]** - Progressive resistance - Overload principles must apply - Increase intensities to enhance strength overtime - Same intensity sustains muscle strength **[Overtraining]** - Can result in psychological and physiological breaking down causing injury, fatigue and illness - Training appropriately, eating right, and appropriate rest are critical for overtraining prevention Under-training **[Muscle Atrophy]** - Gains in muscular strength reversed - Declines in training or stopping altogether will result in rapid decreases in strength **[Flexibility Limits]** - Bony structures - Excessive Fat - Muscle and tendons lengths - Connective tissue - Skin - Neural tissue tightness Improve Flexibility - ROM may increase due to stress reflex