Athletic Performance Final Project PDF

Athletic Performanc e Final Project  Lesson Objective Students will be able to design a quality, safe workout that is tailored to a specific athlete/client.  Where we are going People come with many different backgrounds, abilities, and fitness goals. Many clie...

Athletic Performanc e Final Project  Lesson Objective Students will be able to design a quality, safe workout that is tailored to a specific athlete/client.  Where we are going People come with many different backgrounds, abilities, and fitness goals. Many clients and people within the community have concerns/issues that they are trying to relieve through movement. After this lesson, in groups of 2-3 you will design a workout that is tailored to a specific person/athlete (you will be given a write up of a specific person). Your job is to design a workout that supports their goal/ ability. You will be leading the entire class through this workout.  * This lesson is not about how you would rehabilitate someone, they would need to go to a physiotherapist/ physician. This lesson is designed to inform you on how to create a workout where someone has been given the okay from a medical practitioner. You, as the trainer, need to be mindful of their injuries and insure that you do not progress the injury further. OVERVIEW OF TYPES OF TRAINING Concerns/ Conditions that you may encounter 01 02 03 Knee Injuries Degenerative Overuse Injuries Conditions 04 05 Muscle and Tendon Strains Core and Abdominal Conditions  01 Meniscus Tears Meniscus tears are injuries to the meniscus, a crescent-shaped piece of cartilage located in the knee joint. Each knee has two menisci: the medial meniscus (on the inner side) and the lateral meniscus (on the outer side). These structures act as shock absorbers, providing cushioning and stability for the knee.  01 ACL/ MCL/LCL The ACL (Anterior Cruciate Ligament) stabilizes the knee by preventing the tibia from sliding forward and controlling rotation, the MCL (Medial Collateral Ligament) stabilizes the inner knee and prevents it from bending inward, while the LCL (Lateral Collateral Ligament) stabilizes the outer knee and prevents it from bending outward, with injuries to each typically caused by sudden movements or direct blows.  Causes of Meniscus Tears LCL/ACL/MCL Injuries? What to Avoid Avoid High-Impact Activities. Activities Sudden twisting or such as running, jumping, or twisting can rotation of the knee increase stress on the knee, aggravating while bearing weight. the tear. Direct impact or Be mindful of lateral movements. trauma (common in contact sports). Be mindful of the amount of resistance Degenerative changes applied to the exercise, and the depth of due to aging, making the movement pattern. the cartilage more What to do instead: Focus on low-impact prone to tears. exercises like swimming or cycling if approved by a healthcare provider.  What to include in their training Low-Impact Cardio Strength Training Core Work Why: A strong core enhances overall stability and alignment during movement. Balance and Stability Training Examples: Single-leg balance exercises, Bosu ball exercises. Why: Improves knee stability and proprioception (joint awareness).  Degenerative Conditions Common Degenerative What is it? Conditions Degenerative conditions are Musculoskeletal System: chronic health disorders Osteoarthritis (OA): Cartilage in the joints characterized by the gradual deterioration of tissues, organs, or wears down over time. body systems over time. These conditions often worsen with age or Degenerative Disc Disease (DDD): Breakdown due to wear and tear, leading to of spinal discs leading to back or neck pain. reduced function and, in some cases, permanent damage. They Osteoporosis: Loss of bone density, can affect various parts of the increasing the risk of fractures. body, including joints, bones, muscles, nerves, and organs. Tendinopathy: Chronic degeneration of tendons due to overuse or aging. Training is extremely important for people with muscular degeneration. 1. Include weight bearing activities, as this helps stimulate bone formation and slow bone loss, which is critical for managing degenerations such as osteoporosis. 2. Enhances Balance and Coordination. Strengthening muscles and improving balance reduces the risk of falls, which can lead to fractures in individuals with weakened bones. 3. Increases Strength and Flexibility. Resistance exercises and gentle stretching improve muscle strength, flexibility, and joint stability, which can prevent falls and support bone health.  3. 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 a variety of 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 and Sprains Strains: Injuries to muscles or tendons (which connect muscles to bones) caused by overstretching or tearing. Common Areas: Hamstrings, lower back, shoulder. Sprains: Injuries to ligaments (which connect bones to other bones) caused by stretching or tearing. Common Areas: Ankles, knees, wrists. Muscle/Tendon/ Ligaments To Prevent Muscle/ Tendon/ Ligament Tears: Warm-Up Properly Use Proper Technique Progress Gradually: Strength and Stability Training: Flexibility and Mobility: Wear Proper Gear: Balance Training: Core and Abdominal Conditions 1. Lower Back Pain 2. Herniated Disk 3. Rectus Diastasis Core and Abdominal Conditions 1. Lower Back Pain 2. Herniated Disk 3. Rectus Diastasis Causation Prevention Lower Back Pain: Lower Back Pain Prevention/Rehabilitation: Focus on Cause: Poor posture, weak core strengthening the core, improving flexibility, muscles, or improper lifting and teaching proper form. technique. Herniated Disk: Prevention/Rehabilitation: Herniated Disc Emphasize low-impact core exercises, avoid Cause: Bulging or rupture of a movements that increase spinal pressure, and spinal disc, often due to excessive encourage proper posture. strain or improper lifting. Diastasis Recti: Prevention/Rehabilitation: Diastasis Recti Incorporate specific core-strengthening Cause: Separation of the rectus exercises (e.g., pelvic tilts, modified planks) abdominis muscles, common while avoiding high-strain movements like post-pregnancy. sit-ups.