INJURY PREVENTION PROGRAM

Injury Prevention Program

A program identifying factors that might contribute
in causing harm to you or your body
Factors – external or internal
External factors – environment - weather, terrain,
equipment (shoes, racket, personal protective
equipment), chothes, machine
Internal factors – personal fitness health, medical
problem, biomechanical (Q-angle), body tissue
(ligament laxity), psychology, nutrition, inadequate
recovery period, inadequate stretching/warm-up
Typical Injuries Associated
with Physical Training

• Common injuries associated with exercise are the

following:
– Abrasion (strawberry) - the rubbing off of skin by friction.
– Dislocation - “the displacement of one or more bones of a
joint from their natural positions.
– Hot spot - a hot or irritated feeling of the skin which occurs
just before a blister forms. These can be prevented by
using petroleum jelly over friction-prone areas.
– Blister - a raised spot on the skin filled with liquid. These
can generally be avoided by applying lubricants such as
petroleum jelly to areas of friction
Shin splints - a painful injury to the soft tissues and
bone in the shin area. These are generally caused by
wearing shoes with inflexible soles or inadequate
shock absorption, running on the toes or on hard
surfaces, and/or having calf muscles with a limited
range of motion.
Sprain - a stretching or tearing of he ligament(s) at a
joint.
Muscle spasm (muscle cramp) – a sudden, involuntary
contraction of one or more muscles.
Contusion - a bruise with bleeding Strain - a stretching
or tearing of the muscles.
Bursitis - an inflammation of the bursa (a sack-like
structure where tendons pass over bones). This occurs
at a joint and produces pain when the joint is moved or
touched. Sometimes swelling occurs.
Tendinitis - an inflammation of a tendon that
produces pain when the attached muscle contracts.
Swelling may not occur.
Stress fractures of the feet. Tibial stress fractures –
overuse injuries which seem like shin splints except
that the pain is in a specific area.
Knee injuries - caused by running on uneven surfaces
or with worn out shoes, overuse, and improper body
alignment. Soldiers who have problems with their
knees can benefit from doing leg exercises that
strengthen the front (quadriceps) and rear
(hamstrings) thigh muscles.
Low back problems - caused by poor running, sitting,
or lifting techniques, and by failing to stretch the back
and hip-flexor muscles and to strengthen the
abdominal muscles.
• The most common running injuries occur in the feet,
ankles, knees, and legs. Although they are hard to
eliminate, much can be done to keep them to a
minimum.
• Preventive measures include proper warm-up and
cool-down along with stretching exercises.
• Failure to allow recovery between hard bouts of
running can lead to overtraining and can also be a
major cause of injuries.
• A well-conditioned soldier can run five to six times a
week. However, to do this safely, he should do two
things: gradually build up to running that frequently
and vary the intensity of the running sessions to allow
recovery between them.
• Many running injuries can be prevented by wearing
proper footwear. Soldiers should train in running shoes.
These are available in a wide range of prices and styles.
Running Shoes

• They should fit properly and have flexible,

multilayered soles with good arch and heel support.
Shoes made with leather and nylon uppers are usually
the most comfortable.
• Since injuries can also be caused by running on hard
surfaces, soldiers should, if possible, avoid running on
concrete. Soft, even surfaces are best for injury
prevention.
• Whenever possible, soldiers should run on grass
paths, dirt paths, or park trails. However, with
adequate footwear and recovery periods, running on
roads and other hard surfaces should pose no problem.
Common running injuries include the following:

Black toenails.
Ingrown toenails.
Stress fractures of the feet.
Ankle sprains and fractures.
Achilles tendinitis (caused by improper stretching and
shoes that do not fit)
Upper leg and groin injuries (which can usually be
prevented by using good technique in stretching and doing
strengthening exercises).
Tibial stress fractures, knee injuries, low back problems,
shin splints, and blisters, which were mentioned earlier,
are also injuries which commonly occur in runners.
Proper clothing can also help prevent injuries. Clothes
used for physical activity should be comfortable and fit
loosely.
A T-shirt or sleeveless undershirt and gym shorts are best
in warm weather. In cold weather, clothing may be
layered according to personal preference.
Suit & Safety
Rubberized or plastic suits should never be worn
during exercise.
They cause excessive sweating which can lead to
dehydration and a dangerous increase in body
temperature.
Road safety equipment is required on
administative-type walks, marches, or runs which
cross highways, roads, or tank trails or which are
conducted on traffic ways.
If there is reduced visibility, control personnel
must use added caution to ensure the safety.
REHABILITATION

AND
EXERCISE
Apa yang perlu dilakukan semasa
kecederaan?
 Pendekatan di lapangan semasa
kecederaan
Injuries can be Action
Minor – cuts, abrasion, - Return to play
cramps - Treat on site
Moderate - sprains - Expert medical care
Severe – fractures, dislocation - Resuscitate
Life-threatening – stroke,
head and neck injury, heart
attack
Rawatan kecederaan segera: PRICE
Protection – prevent further injury (use of tape,
padding, or external supports)
Rest – relative
Ice – 20 min every 2-4hr first 48hrs
Compress – bandage, tape, or brace
Elevate – 1-2hr during day, a pillow under an injured
limb at night
1. Soft Tissue Flexibility: Treatment & Rehabilitation
 Ability to move a joint smoothly through its complete range of motion.
 Static flexibility - ability to move slowly into a stretched position and to hold the
body still (e.g. the ability to sit in a splits position).
 Dynamic flexibility - ability to move quickly or at normal speed into a stretched
position (e.g. a gymnast performing a split leap).

2. Muscle Strength:
 Force or tension that a muscle or a muscle group can exert against a resistance in one
maximal effort, measured using a dynamometer.
 Absolute strength - the maximum force an athlete can exert with his whole
 body/part of the body, irrespective of body size or muscle size.
 Relative strength means the maximum force exerted in relation to body weight or
muscle size.

3. Muscle Power:
 The time rate of doing work - measurement unit of watt (1 joule of work per second)

4. Agility and drill skills:

 An advanced stage of rehabilitation in which an athlete performs basic skills directly
related to the sport or activity.
 Performed progressively from the simple to more complex, so that the athlete
undergoes a process of progressive motor learning and relearning.
 Treatment & Rehabilitation

5. Endurance/Fitness (stamina):
 The maximum duration an individual can maintain a specific activity
(staying power).
 Short-term endurance (bet. 35 seconds and 2 minutes), associated with
high levels of arousal and use special white muscle fibres that can contract
very quickly, the energy release for these activities (e.g. an 800 metre run)
depends mainly on anaerobic respiration.
 Medium-term endurance (bet 2-10 minutes), (e.g. 1500 metre run) uses a
combination of muscle fibre types, some of which can contract slowly and
others quickly. The energy for these contractions comes from both
anaerobic respiration and aerobic respiration.
 long-term endurance (longer than 10 minutes), (e.g. the marathon,
football) mainly use red muscle fibres that contract slowly and aerobic
respiration.
 Treatment & Rehabilitation

Soft Tissue Flexibility (Stretching

exercise) :
 Perform this sequence of stretches only after you have
warmed up the muscles, remember that your warm-up is
the key to unlocking tight muscles, which is the cause of
injury.
 Hold each stretch for a minimum of 20-30 seconds,
breathing slowly through your nose, aiming to exhale out
through your mouth as you ease into the stretch.
 SELF STRETCHING EXERCISES

Quadriceps Calf & Achilles Iliopsoas

Tendon
SELF STRETCHING EXERCISES

Hamstring
Groins @ Gluteii, back &
Hip adductors IT bands
TWO-PERSON STRETCHING EXS

Hamstring Quadriceps & Hip adductors

Hip Flexors @ Groins
 Rehabilitation:
Stretching Ex.
 Easy Chin to Chest Front
1. Place both hands at the rear of your
head, fingers interlocked, thumbs pointing
down, elbows point straight ahead.
2. Slowly exhale, pulling your head
downward, aiming for your chin to touch
your chest.
3. Concentrate on keeping your back
straight, with your shoulders down and
back.
4. Relax your hands, and inhale as you lift
your head.

 Easy Upward Stretch

1. Extend both hands straight above your
head, palms touching.
2. Inhale, slowly pushing your hands
upward, then backward, keeping your back
straight.
3. Exhale and relaxing from the stretch
before you repeat.
 Easy-Moderate Hand Down Spine
1. Extend one hand down the center of
your back, fingers pointing downward.
2. Use the other hand to grasp the
elbow.
3. Exhale slowly, pulling gently
downward on your elbow, aiming to
take your fingers along your spine.

 Easy Bicep-Wall Stretch

1. Place the palm, inner elbow, and
shoulder of one arm against the wall.
2. Keeping the arm in contact with the
wall, exhale and slowly turn your
body around, to feel the stretch in your
biceps and chest.
3. Adjust the hand position either
higher or lower and repeat to stretch
the multiple biceps and chest muscles.
 Easy Shoulder Strangle
1. Cross one arm horizontally over
your chest, grasping it with either
your hand or forearm, just above
the elbow joint.
2. Exhale, slowly pulling your
upper arm in toward your chest.
3. Aim to keep the hips and
shoulders facing forward
throughout the stretch.

 Easy Elbows Back

1. Stand or sit up right, keeping
your back straight, head looking
forward.
2. Place both hands on your lower
back, fingers pointing downward,
elbows out to your side.
3. Exhale slowly while gently
pulling the elbows back, aiming to
get them to touch
 Easy Lower Back-Cat Stretch

1. Adopt a position on all fours, point

your fingers forward and your toes
behind.
2. Start with a flat back, and then drop
your head downward, pushing your
shoulder blades upward and outward
as you elevate your upper back.

 Easy Bar Twist

1. Stand with both feet facing forward,

double shoulder-width apart, with legs
slightly bent.
2. Use the bar to keep your upper body
straight, with elbows high, as you
slowly twist around in both directions.
3. Avoid moving at speed, or forcing
the stretch
 Easy Spine curve
1. Begin the stretch by laying on your
front, with your hands close to your
chest, fingers pointing upward.
2. Exhale, pushing yourself up with your
arms and contracting your buttocks
while keeping both feet firmly on the
floor.
3. Look up toward the ceiling, to also
feel the stretch in your neck.

 Easy Fetal Position

1. Lie on your back, keeping your head
on the floor.
2. Slowly pull both legs into your chest,
and secure them there by wrapping your
arms around the back of your knees.
3. Exhale, pulling down on your legs
while gradually lifting your buttocks off
the floor.
4. You can stretch your neck, once in this
position, by slowly tilting your chin to
your chest.
 Moderate Leg Over
• 1. Lie on your back, extending your left
arm out to the side, while taking your left
leg over your right, bringing the knee
inline with the hips.
• 2. Keeping your right leg straight, use
your right arm to push down on the knee
of the left leg, exhaling slowly as you
stretch.

 Easy Side Lunge

1. Stand upright, with both feet facing
forward, double shoulder-width apart.
2. Place your hands on your hips, in
order to keep your back straight, slowly
exhale, taking your bodyweight across to
one side.
3. Avoid leaning forward, or taking the
knee of the bent leg over your toes. As
you increase the stretch, the foot of the
bent leg should point slightly outward.
4. To increase the stretch, relax upward,
slowly sliding your feet out a few inches
to the sides.
 Easy Quadriceps Standing
1. Stand holding onto a secure object,
or have one hand raised out to the side
for balance.
2. Raise one heel up toward your
buttocks, and grasp hold of your foot,
with one hand.
3. Inhale, slowly pulling your heel to
your buttock while gradually pushing
your pelvis forward.
4. Aim to keep both knees together,
having a slight bend in the supporting
leg.
 Easy Normal Stretch
1. Stand with your feet shoulder-width
apart, one foot extended half a step
forward.
2. Keeping the front leg straight, bend
your rear leg, resting both hands on
the bent thigh.
3. Slowly exhale, aiming to tilt both
buttocks upward, keeping the front leg
straight, and both feet flat on the floor,
pointing forward.
4. Inhale slowly, and relax from the
stretch. Repeat the stretch again, this
time beginning with the toes of the
front foot raised toward the ceiling,
but keeping the heel on the floor.
 Easy Soleus
1. Stand with both feet flat on the floor,
pointing forward, half a stride apart.
2. Keeping your back straight, with your
hands on your hips, exhale and lower
yourself down, resting your bodyweight
on the rear foot.

 Easy : Calf Correct Foot Position

1. Foot alignment should be shoulder
width apart, you can confirm this by
standing either side of a straight line on
the floor.
2. When you take your rear foot back, it
should not cross or move away from the
midline, your foot should be pointing
forward with your heel either flat on the
floor, or raised if aiming to develop the
stretch.
3. Your front leg should bend so that
when you look down over your knee,
you can see the tip of your toes. Lean
forward aiming to keep a straight line
with your heel, hip and head.
Rehabilitation: Strengthening Ex.
2. Strengthening Exercise

A muscle will only

strengthen
 Which weight training
when forced to operate beyond
its customary intensity (overload).
Overload can be progressed by
increasing the:
(1) Resistance e.g. adding more
weight.
(2) Number of repetitions with a
particular weight.
(3) Number of sets of the
exercise.
(4) Intensity, i.e. reducing the
recovery periods.
exercises?
Must be specific to the type of
strength required and related to the
particular demands of the event or
aim of the individual (specificity).
Design your routine to work your
larger muscle groups first, such as
your chest and back, prior to
working the smaller muscles like
the biceps and triceps.
Intensity: How many, how
much?
For maximum strength the loading
should be high (85-100%) of 1 rep
max, (the maximum load that you can
lift) and the repetitions few (1-5).
The number of sets used will reflect
the number of repetitions used (e.g. 6-
8 sets of single repetitions is within
reach, but to perform eight sets using
five repetitions is physically very
difficult to do).
Elastic Strength is obtained by working
with moderate poundage's (65/80%)
Permitting faster movement with 8-12
repetitions, 3 sets are adequate for
substantial gains.
Strength Endurance is achieved
by repeating exercises for the
highest possible number of
repetitions in total, with resistances
representing 40% to 60% of
maximum recommended, (Circuit
training is a suitable activities).
Handling heavy weights in the
pursuit of strength will require a
recovery of 2-3 minutes between
sets, but only minimum recovery
should be taken if strength
endurance is the aim, 30- 60
seconds.

Frequency: How often?
Body must be allowed to recover
from the strenuous demands of
strength training. As a 'rule of
thumb' 48 hours should elapse
between sessions, avoid training
sore muscles.
Remember muscles don't grow in
the gym, they grow through proper
rest and nutrition.
What sort of weight lifting
equipment?
There are variable resistance machines
and free weights.
Variable resistance machines are
effective tools for building strength and
muscle tone and are designed to work
the target muscle in isolation, without
the assistance of the surrounding
muscles.
Free weights barbells, dumbbells
allow you not only to target a particular
muscle group but also to engage other
muscles that assist in the work.
Lifting free weights improves your co-
ordination by improving the
neuromuscular pathways that connect
your muscles to the central nervous
system.
Example of Training Systems
1. Simple Sets
3 x 8/12 with 70%: meaning three
sets of 8/12 repetitions with a
weight of 65% of maximum for one
repetition.
• Forced Reps, Partials, Negatives,
This is the system that all novice
lifters should work on, because the
high number of repetitions enables
the lifter to learn correct technique,
and thereby reduce the risk of
injury.
2. Pyramid System
The load is increased and the
repetitions are reduced (e.g. 100kg
x10, 120kg x 5, 130kg x 4, 140kg x
3, 150kg x 2, 160kg x 1). Pyramid
lifting is only for experienced lifters
who have an established good
technique.
Examples of high intensity training,
and should be done by individuals
with a good lifting background:
Stripping, Burns, Super Set, Tri Set
and etc.
The table below is a suggested guide for the amount of reps, sets and rest
time for each exercise.
Lower Body Circuit
LEVEL SET 1 SET 2 SET 3 SET 4

REPS REST REPS REST REPS REST REPS REST

INTER - MEDIATE 12-15 30 SEC 10-15 30 SEC - - - -

ADVANCED 15-20 20 SEC 15-20 20 SEC 12-15 20 SEC    

ATHLETIC 20-25 10 SEC 20-25 10 SEC 15 -20 15 SEC 15-20 15 SEC

Upper Body Circuit

LEVEL SET 1 SET 2 SET 3

REPS REST REPS REST REPS REST

INTERMEDIATE 12-15 30 SEC 10-15 30 SEC - -

ADVANCED 15-20 20 SEC 15-20 20 SEC 12-15 20 SEC

ATHLETIC 20-25 10 SEC 20-25 10 SEC 15 -20 15 SEC

Before beginning any strength training program, you must first know your
current strength level by doing a 1 repetition max-out (estimated 1 repetition
max-out) and use DAPRE (Daily Adjustable Progressive Resisted Exercise)

1 Repetition Maximum
• To do a 1RM, you first do a light warm-up (light weight, about 60% of your previous 1RM)
of 10 repetitions
• Then do a moderate warm-up (moderate weight, about 75% of your previous 1RM) of 6-8
repetitions.
• Then you do a heavy warm-up (heavy weight, about 90% of your previous 1RM) of 2-4
repetitions.
• If you feel you are properly warmed-up, you then select a weight that you can only do 1-2
times.
• You should lift this weight only 1 repetition.  (If you fail to lift this weight, go down 10-15
pounds and try again)
• If you were able to lift that weight, then you would add 10 pounds to the bar, wait 3
minutes, then lift the new weight again.
• If you were able to lift the new weight, then you repeat step 6 again, until you can not
successfully lift the weight (total failure).
• The last successful, completed repetition, with no assistance from a spotter, is your 1
repetition maximum (1RM)
OR
Equation to determine Max load DAPRE:
Weight ÷ ( 1.0278 - ( 0.0278 ×
Number of repetitions ) ) No of Reps: Adjusted Weight 4 Sets
0-2 Decrease 5-10
Or 3-4 Decrease 0-5
5-7 Keep the same
Alternative equation to 8-10 Increase 2.5-5.0
>10 Increase 5-10
determine Max load
Weight × ( 1 + ( 0.033 × Number of Next Session Weight
repetitions ) ) 0-2 Decrease 5-10
3-4 Keep the same
i.e. Repetition Competed: 10 reps 5-7 Increase 2.5-5.0
Weight used/lifted: 20Kg 8-10 Increase 5-10
Your estimated 1RM: 26Kg >10 Increase 10-15
 Example of UL Strengthening Ex.
START EXERCISE NOTES

BENCH PRESS You can have the bench at any

setting, flat, incline or declined. Aim to work your
arms in a full range of movement with the
dumbbells. Focus on lowering the weights to the
outside of your shoulders.

BICEP CURLS You can perform this exercise in

all three biceps actions, normal / reverse and
hammer. Aim to keep your elbows close to your
side. You may want to be lying (harder) or seated
during this exercise. Avoid swinging the weights, if
you get tired, work one arm at a time.

CHEST FLYS Remember to keep a slight bend in

your arm at the elbow joint, and not to lower the
arm below your shoulders. Lift the weights with
your palms facing inwards above your chest
Examples of UL Strengthening Ex.

LATERAL RAISE This exercise can be

performed either seated or standing. Aim to take
the weights out to your side, keeping a slight bend
in the arm at the elbow joint. You may want to
work in an alternate arm motion, or with both arms
together.
SEATED SHOULDER PRESS Aim for a full
range of motion, lifting the weights from your ears
to above your head, bringing the weights in
together. You can have your palms facing forward
or in towards your head. Keep your feet firmly on
the floor to aid balance.
Bent Over 2 Arm Row Commence the exercise
with your feet close together, holding suitably
weighted dumbbells in each hand, on the outside
of your feet, keeping your arms straight, legs
slightly bent, with your back straight. Smoothly
lift your elbows high, focusing on using your back
muscles to lift the weights.
 Examples of Abdominal Ex (Beginner)
Date
... . Time

BREATH HIP ROLL NORMAL

. .

2 Sets of 10 slow rolls each side - 2 Sets of 10 lifts with 20 seconds

10 Deep Breaths
with 20 seconds rest. rest.

STANDING ROTATION HANDS VIA KNEES SEATED KNEE TUCKS

Alternate sides for 30 - 45 2 Sets of 10 lifts with 20 seconds 2 Sets of 6 - 10 lifts with 20
seconds. rest between sets. seconds rest between sets.

FGF = Feel Good Factor - Write down how you feel after your sets.
Record the amount of reps you performed for each exercise.
 Examples of LL Strengthening Ex.
...
Cable Pull - Works the Glutes and Hip Flexors. Connect
the foot strap around the lower leg, just above the ankle
joint, and slowly pull the cable backwards. Pause, then
slowly return.

Be sure to stand upright and keep your back straight

throughout the exercise. Perform 2 sets of 10 - 12 reps, on
each leg - facing forward for the glutes and rearward for the
hip flexors.

Lunges - These work just about every muscle in the Lower

Body. These can be performed either using a Smith
Machine, or holding dumbbells. Start off light to give your
body time to get used to this motion.

Step forward, and lower your back leg until is almost

touches the ground. Be sure to keep your knee behind your
toes on the front leg. Using the front leg, push upwards back
to a standing position. Aim for 2 sets of 10 - 15 reps each
leg.
 Examples of LL Strengthening Ex.

... Seated leg extension - this works the Quads - the muscles on the
front of the thigh. With your back firm against the machine, your
legs should be under the pad, just above your ankle level. Lift the
weight smoothly, pause before your knees lock out, then slowly
lower to the starting position.

3 sets of 10 - 12 reps is ideal for this exercise. You can also lower
the weight and work one leg at a time.

Calf Raise - works the muscles on the back of the lower leg. Stand
tall on the balls of your feet, the weight cushions resting on your
shoulders. Rise up on your toes as high as you can go, pause, then
slowly lower until your heels are below the foot rest. Pause, then
repeat.

2 to 3 sets of 12 - 16 reps is recommended, starting with a small

weight - you might find this easy to do with more weight, but if
you're not used to it you'll be struggling to walk the next day!

There are also seated varieties of this machine, the motion is

exactly the same.
Examples of LL Strengthening Ex.
...
Leg Press. This works the Quadriceps and Glutes
(Butt). Most people can handle heavy weights on this
machine, but start off light or walking will be torture
the next day. Push out until your legs are straight, but
avoid locking the knees. Pause, then slowly resist as
the weight returns. Stop when your legs are at 90
degrees, pause, then repeat.

Aim for 3 sets of 10 to 12 reps, the first set with your

feet close together, the second set with feet at shoulder
width, the third set with feet wide apart. These
different positions will work the muscles differently
and add good variety.

Hamstring Curl Machine. Works the Hamstrings, the

large muscle on the rear of the thigh. Use a light
weight and perform smooth reps - many people have
tight hamstrings which can be easily damaged.

2 to 3 sets of 10 - 12 reps is ideal.

3. Endurance/Fitness Exercise

Cardiovascular aerobic fitness training is WORKOUT INTENSITY

considered by many, to be the most
important area of physical fitness.
What factors affect aerobic training?
Frequency, duration and intensity.
Frequency refers to how often you perform
aerobic activity, duration refers to the time
spent at each session, and intensity refers
to the percentage of your maximum heart
rate or heart rate reserve at which you
work.
How often should I train? How hard?
For how long?
How do I determine my target heart
rate?
The general formula for the average
person is 220 - age X 60% and X 90%
of HRmax.
i.e. a 30 year old would calculate his
target zone using the above formula:
- 220-30=190.
- 190x0.60=114
- 190x0.90=171.
This individual would try to keep his
heart rate between 114 (low end) and
171 (high end) beats per minute.

3-5 times per week for a duration of 20-60

minutes at 60-90% of age specific maximal
heart rate or 50-85% of VO2max (heart
rate reserve).
WORKOUT INTENSITY

The Karvonen Formula The lower boundary of the percentage

Calculates your heart rate reserve range.
To calculate it, take your pulse for one
minute on three successive mornings upon
waking up (i.e. a 30 year old male whose
resting pulse was 69,70 and 71 for an
average of 70 over the 3 days.)
Calculate target heart rate by
subtracting your age from 220
(220-30=190).
range is 50% of this plus your resting
heart rate
[(120 x 0.5) + 70 = 130].
The higher boundary is 85% plus your
RHR
[(120 x 0.85) + 70 =172].
Using the Karvonen Formula for
percentage of Heart Rate Reserve, this
30 year old man should be working
between 130 and 172 BPM.

Subtract your average resting heart rate

from target heart rate

(190-70=120).
WORKOUT INTENSITY
Original Scale Revised Scale
The Borg scale of perceived 6  0 - Nothing at all
exertion is another way of 7- Very, very light 0.5 - Very, very weak
determining how hard you are 8 1 - Very weak
working if you don't have a Heart 9 - Very light 2 - Weak
Rate Monitor. 10 3 - Moderate
11 - Fairly light  4 - Somewhat strong
Using your own subjective Rate of 12  5 - Strong
Perceived Exertion (RPE) on a 13 - Somewhat hard 6
scale of 6-20 or a scale of 0-10, you 14  7 - Very strong
determine how hard you *feel* you 15 - Hard  8
are working. 16 9 - Very, very strong
17 - Very hard  10 - * Maximal
18 -
19 - Very, very hard -
20  -* Maximal  -
Examples of Endurance Training:
Before starting the circuit, warm up with ten minutes of easy CV - around 60 - 65%
of Maximum Heart Rate (MHR).

The session is performed in three circuits, with decreasing time and increasing
intensity on each circuit. The first circuit should be performed at 80% of MHR, the
second circuit at 85% of MHR, the third circuit at 90% of MHR.

Move from one piece of equipment to the next without rest, this will simulate the
transitions of events. After each circuit have a minimal break, 2 minutes at most, to
towel off and take in some fluid. When you have completed the third circuit
perform 5 minutes easy CV (60% MHR) and then stretch out.

EQUIPMENT  1 ST CIRCUIT  2 ND CIRCUIT  3 RD CIRCUIT

ROWER  3 MINS 2 MINS 1 MIN

RUNNER  6 MINS 4 MINS 2 MINS

BIKE  6 MINS 4 MINS 2 MINS

VERSA CLIMBER  3 MINS 2 MINS 1 MIN

Example of Muscular Endurance Training: Use this circuit once a week to
develop muscular endurance, best performed alongside a skill session or on a day
after a match.
DISTANCE SPEED DRILL / NOTES
2 X LAPS LIGHT RUN WARM UP & STRETCH
3 X LAPS JOG / RUN PACE YOURSELF
3 X 1/2 LAPS AS ABOVE DO DRILL WITH FOOTBALL
1 X LAP RUN PACE HK - SS - HTB -SS *
4 X 1/2 LAPS FAST RUN LEG CIRCUIT AFTER EACH
1/2 LAP 
4 X 1/2 LAPS FAST RUN AS ABOVE PLUS UPPER
BODY CIRCUIT 
4 X 1/2 LAPS FAST RUN AS ABOVE PLUS ABS
CIRCUIT
4 X LAPS SPRINT / JOG SPRINT ONE SIDE THEN JOG
BACKWARDS *
4 X 1/2 LAPS FAST A DO DRILL WITH FOOTBALL
5 X LAPS FAST RUN LEG CIRCUIT AFTER EACH
LAP
2 X LAPS LIGHT RUN COOL DOWN & STRETCH

HK = HIGH KNEE RUNNING SS = SIDE STEPPING HTB = HEEL TO BUM

 3. Agility/Drill Skills Exercise

Plyometrics is an excellent way for conditioned athletes to increase agility

and develop drill skills such as jumping, sprinting and explosive power.

The following key points should be remembered:

Always warm up and stretch especially the legs.
Explosive movements are required for optimum results.
Correct foot placement is essential - aim to land with your ankle fixed.
Adequate recovery between reps cannot be stressed enough.
Use only your body weight when performing plyometric exercises.
Keep your body balanced by maintaining a high knees up thumbs
position.
Avoid damped landings; use sprung floors, dry grass or an athletic track.
Aim to stay on the ball of your foot, whenever possible, however a flat-
footed landing is acceptable. Avoid landing on your heels or side of your
feet
The following Circuits should not be performed more than twice per week,
with a minimum of 48 hours rest between sessions. Beginners should aim
for only one session per week, plus work on improving leg and upper body
strength.
Non Conditioned Suitable Exercises Lower Body

Rotations 90 Degree Jumps Alt Straddle

                                          

1 Leg Butt Kick Ski Tuck Jumps 2 Foot Side Hop

                     
 Suitable Lower Body Exercises Conditioned Persons

Decline Hops Squatted Jump Depth Jump

                     

Bench Jump Rope Jump Multi Barrier

 
                                         
 Suitable Abdominal Exercises Conditioned Persons

Oblique Twists MB Golf Swing MB Throw

Lunge Pass Lateral Pass Swiss Ball

                                         
 Suitable Exercises Upper Body
DB Swings Back Toss

                    
                   

1 Foot Pass Pulsing Dips

                                         
 FOOT DRILLS
Used to gain speed in footwork, lay out a rope ladder, or chalk out an area with
approximately 15 inch squares. Combining ladders so that you go both forward
and sideways, will give you rapid results. The numbers indicate the order to
run in. i.e. Single leg run, Double leg run, Double side Step, Ickey Shuffle,
Cross-over and etc .

2      4      6 Single leg
run;
               aim to run on
the ball of
your foot,
without
catching the
rope or chalk
lines. 
1 3 5
Preventive measures
to sport injury
Taping Techniques

Strapping with adhesive tape is

important for the prevention of
joint injuries, esp. the ankle and
hand.
Taping is also essential during
early management of injury and
rehabilitation.

Preventative taping has also

been found to:
•Reduce severity of injury to the
ligament
•Lower recurrence of injury by as
much as 75%

Taping Techniques
Taping preparation and removal •How much tape to apply:
•How to prepare the skin:
Before you apply the tape, you need to
prepare the area to be taped by:
•Shaving the area - for best results,
wet-shaving the skin 12 hours before
or using an electric razor just prior.
•Cleaning the area by using a tape
remover to remove the body oil.
•Covering any rashes or broken skin
with a non-stick wound pad.
•Applying an under-wrap to the area,
(optional). An under-wrap will help
protect tape-sensitive skin.
Preventive measures
to sport injury
•For maximum strength, overlap each
layer of strapping tape by 1/3-1/2.
•If too little - not providing enough
support to the joint
•If too much - could reduce the mobility
of surrounding muscles.
•Where to apply the tape:
•Joint "at rest" position.
•When to remove the tape:
•Remove the tape as soon as you have
finished training or playing.
 Taping Techniques
 
Basic taping methods                   
A. Anchor - provides a firm base to attach the
other 38mm or 50mm tapes.
B. Stirrup - a vertical "U" piece of tape, supporting
either side of the ankle.
C. Spur - a horizontal stirrup that holds the ankle
in position.
D. Basket-weave - Stirrups and spurs in half
overlapping layers to build a pattern.
E. Locking straps - short circular tapes to cover all
exposed skin and lock down the tape job.
F. Foam padding - used to fill in hollows,
compress swelling and pad sensitive areas.
G. Figure of six - to support and reinforce one
side of the ankle. Starts as a stirrup and crosses
to form a six.
H. Interlocking sixes - the over-lapping tapes
provide excellent support to one side of the joint.
I. Half-Heel Lock - 38 or 25mm rigid tape is
applied over the finished tape job to firmly lock in
the ankle joint.
 Taping Techniques
Basic taping methods
J. First Half-Heel Lock - the tape makes a 'U' to
lock in one side of the heel.
K. Second Half-Heel Lock - opposite to the first.
Supports the other side and further restricts
ankle movement.
L. Figure-8 Bandage - used with a compression
bandage for RICER.
M. Figure-8 - also used with a 75 or 50 mm
elastic bandages for strong support.
N. Spica - the thumb spica is a repeated figure 8
in 25 mm rigid or elastic tape.
O. Elastic and Rigid Tape Together - a
combination of an Elastic Adhesive Bandage
and Rigid Strapping Tape provides optimal
support.
P. Full Heel Lock In 75mm Elastic - another way
of over-wrapping rigid tape for firm support. It
is like two half heel locks without stopping.
Q. Spiral taping - (white tape) complete the over-
wrapping technique to completely encase the
Rigid Tape.
Pencegahan kecederaan sukan
Objektif

Kecederaan sukan
Jenis kecederaan sukan
Faktor kecederaan
Jenis pencegahan
Teknik & kaedah pencegahan kecederaan
Kecederaan sukan

Jenis kecederaan sukan

1. Kecederaan kronik (overuse injury)

2. Kecederaan akut (acute)

Overused Injury
Denervation Injury
Kecederaan kronik (overuse)

Akibat penggunaan yang berulangan

Selalunya tidak mengancam nyawa
Contohnya:
Kecederaan sendi buku lali (ankle)
Tennis elbow
Tendonitis
Stress fracture dan sebagainya
Kecederaan akut (acute)

Secara tiba-tiba
Boleh membahayakan nyawa – jika tak dirawat cepat
Semua jenis sukan
Dewasa
Kanak-kanak
Orang kurang upaya
Acute Injury
Acute Sports Injury
Faktor yang membawa kecederaan
1. Dalaman (?ubah suai)
i. Struktur badan
a. Susunan tulang (biomechanical), eg. Q angle
b. Tisu badan (ligament longgar – laxity)
c. Psikologi - aggresive
d. Rehat (recovery) – kurang
e. Pemakanan
a. Kurang kalories – karbohidrat
b. Dehidrasi – kurang air
Malalignment - Posture
Ligament tear, Tendon rupture
Hallus Valgus
Overpronation foot
2. Luaran (boleh diubah)
i. Stretching dan warm-up
ii. Alatan kelengkapan
a. Kasut
b. Raket
c. Permukaan
iii. Alat perlindungan (shin pad, mouthguard, etc)
iv. Tape dan brace
v. Teknik sukan
a. Biomekanik
vi. Undang-undang permainan
Pencegahan kecederaan
Faktor kecederaan (ubah yang mana perlu)

Dalaman
Susunan tulang – tak boleh diubah
Tisu / ligament longgar – menguatkan otot sendi
(alatan pelindungan)
Psikologi – control arousal level
Rehat mencukupi
Pemakanan – seimbang, kalori dan air yang
mencukupi
Externally
Luaran
Warming up dan stretching yang cukup
Alatan sukan yang sesuai
Kasut
Raket
Alatan pelindung
Taping / bracing
Teknik sukan (modify)
Ubah undang – undang sukan
Memanaskan badan (warm-up)

1. Penyediaan untuk bersukan

2. Terbahagi kepada
a. Am (general) – jogging, general stretching
dan resistance exercise
b. Spesifik – stretching dan pergerakan pada
bahagian tertentu
Warm up
3. Kelebihan memanaskan badan
a. Perjalanan darah ke otot
b. Perjalanan oksigen
c. Menggalakan metabolisma sel
d. Mempercepatkan impulse sistem saraf
e. Melembutkan lagi tisu lembut (e.g. tendon
dan ligament)
Warm up

4. Amalan
a. Selama 15 – 30 min
b. Hingga mula berpeluh (sebelum rasa letih)
c. Kesan selama – 30 minit (jangan warm-up
terlalu cepat)
Stretching

1. Kelebihan
a. Fleksibiliti – mengurangkan kecederaan
pada otot dan tendon
(musculotendinous)
b. Meminimakan masalah kesakitan otot
(muscle soreness)
Stretching

2. Jenis stretching
a. Statik
- Stretching perlahan dan lembut, tahan selama 30 –
60 saat
- Tiada kesakitan
- Stretch lebih sikit (inverse myotactic stretch
reflex) dan tahan 30 saat
- Overstretching boleh membawa kecederaan
- Paling selamat
Hamstring / Calf stretching
Gluteus stretching
Stretching

b. Ballistic stretching
- Otot stretch paling jauh kemudian sedikit lagi dengan
pergerakan bouncing
- Bahaya kerana pergerakan bouncing – otot contract secara
refleks
- Jarang digunakan (digunakan pada sukan gymnastic dan
ballet)
Stretching

c. PNF (proprioceptive neuromuscular facilitation)

stretching
- Berselangan antara kontraksi dan relaksasi otot
- Relaksasi otot lebih selepas kontraksi
- Terdapat beberapa jenis
- Kesan terhadap fleksibiliti lebih tetapi risiko tinggi –
overstretching
- Perlukan rakan untuk stretching
Basic Stretching
Asas stretching
 Warm-up sebelum stretching
 Stretch sebelum dan selepas sukan
 Strecth lembut dan perlahan
 Stretch sampai tahap
Tape dan bracing
Fungsi
1. Mengurangkan pergerakan (tidak dikehendaki &
mencederakan) - proprioception

Mengapa gunakannya?
1. Pencegahan – sukan risiko tinggi (buku lali – bola
keranjang))
2. Pemulihan – melindungi semasa sembuh
Tape
Tape
1. Pelbagai jenis
- Kukuh (rigid)
- Tak menyebabkan masalah kulit (kakis)
- Senang di koyakkan
2. Kawasan yang sesuai
- Buku lali
- Pergelangan tangan
- Jari
Tape - apply

Penyediaan
1. Cukur – 8 jam sebelum
2. Bersihkan kulit (peluh dan minyak)
3. Spray pelekat (kuatkan pelekatan)
4. Underwrap (alahan)
Taping
Melekatkan tape
1. Anchoring tape (tape lekat lebih baik)
2. Koyakkan dahulu
3. Tekan dan ratakan permukaan
4. Tak selesa – ubah kedudukan tape
5. Tanggalkan dengan gunting
How to apply ankle taping
Wrapping and Anchoring
90 degree ankle anchoring
Ankle stabilization
Taping process
Layers of taping
Taping complete
Disadvantage of taping
Masalah penggunaan tape
1. Kos
2. Perlukan seseorang untuk mengenakannya
3. Kakisan kulit
4. Alahan
5. Hanya berkesan untuk 1 jam
Brace
Brace
Kelebihannya
 Boleh mengenakannya sendiri
 Jangka masa panjang lebih ekonomi

Masalah
 Tertanggal
 Lebih berat (hindar pergerakan)
 Kos
(Paling sesuai – custom made brace)
Ankle support
Knee Brace
Knee brace
Wrist support
Alatan pelindungan
Fungsi
1. Melindungi bahagian badan (tanpa menggangu pemain)
2. Kesan psychologi (lebih yakin)
3. Contohnya
a. Shin guard
b. Helmet
c. Groin protectors
d. Mouthguards
e. Shoulder pads
f. Knee pads
g. Elbow pads
Peralatan sukan
Kasut
- Pelbagai jenis
- Kesesuaian mengikut
a. Jenis sukan
b. Struktur kaki (flat foot, high arched foot, etc)
Equipment
Raket (tenis)
- Ketegangan tali (tension)
a. Tidak terlalu tinggi
- Saiz pemegang
a. Sebesar yang boleh
- Berat raket
a. Jangan terlalu ringan
- Teknik pukulan
a. Penggunaan wrist
Surface
Permukaan kawasan
1. Terlalu keras (konkrit)
- Berjalan – 2 kali ganda
- Lari – 4 kali ganda
- Lompat – 12 kali ganda
2. Traction
- Lebih tinggi – risiko kecederaan lebih
- Padang kering – ACL injury lebih tinggi
Teknik latihan
Kesilapan teknik – kecederaan

Prinsip latihan
1. Periodization
2. Specificity
3. Overload
4. Individuality
 Periodization
Bahagikan latihan kepada
1. Conditioning (penyediaan)
a. Aerobic fitness (kecergasan)
b. Anaerobic fitness
c. Strength
d. Power
2. Pre-competition
a. Teknik permainan
3. Competition
a. Performance
4. Rehat (rest – sebelum next season) 4 – 6/52
a. Recovery fizikal dan mental
Spesifik

Bergantung kepada jenis sukan

1. Sukan endurance – marathon, triathlon, basikal dll
2. Sukan power – angkat berat, 100m larian, etc
Overload
1. Penambahan latihan berperingkat (adaptasi kepada
tahap yang tinggi)
2. Latihan yang bertambah
a. Kuantiti/masa
b. Kuality/intensiti
c. Rehat mencukupi
3. Penambahan yang keterlaluan – kecederaan
a. Perhatikan tanda – tanda overtraining
Individuality
Latihan mestilah khas/tailored kepada seseorang
• Beza dari seg toleransi
• Beza dari segi response
• Beza metabolisma badan
• Beza kesan psikologi
Jenis latihan
1. Aerobic
2. Anaerobic
3. Strength
a. Isotonic
b. Isokinetic
c. Isometric
d. Plyometric
4. Flexibility
5. Speed
6. Skill
7. Agility (tangkasan)
8. Crosstraining
Rehat (recovery)
Penting:
1. Keberkesanan latihan
2. Pencegahan kecederaan

Simptom awal tak cukup rehat (recovery)

1. Performance menurun
2. Cepat rasa keletihan
(Mesti bertindak segera)
Pantau
Penting memantau
1. Sesi latihan (terperinci), hard and easy weeks
2. Masa rehat
3. Masa tidur
4. Denyut nadi pagi
(Jika ada simptom dan denyut nadi menaik – cuba
kurangkan sesi latihan atau rehat 1 – 2 hari)
Kaedah untuk mempercepatkan recovery

1. Warm-down
a. Aktiviti ringan selepas latihan (5 – 15min)
b. Dapat mengurangkan kesakitan dan kekejangan otot
c. Diikuti dengan stretching
Recovery

2. Whirlpools dan spa

a. Mempercepatkan proses recovery
b. Kesan fisiologi dan pskiologi (menenangkan minda)

3. Massage
a. Mengurangkan kekejangan otot (reduce muscle tone)
b. Menggalakan perjalanan darah ke otot (zat dan oksigen)
c. Masukkan dalam warm-down
 Sleep and Resting
4. Masa rehat dan tidur
a. Penting lebih lagi selepas latihan yang berat (10 – 12
jam)
b. Tak cukup – letih/lesu membawa kepada “overtraining
syndrome”
Psikologi
Psikologi
a. Bersukan – merangsang minda (arousal) (fight or
flight response) menyebabkan keletihan
b. Teknik menurunkan rangsangan (arousal)
i. Massage
ii. Whirlpools, spas
iii. Music
iv. Relaxation
Pemakanan
Pemakanan yang optima
a. Glycogen (kabohidrat)
i. Sumber tenaga utama bersukan
ii. High kabohidrat – ganti dalam 24 – 48jam
iii. 15 in - 2 jam selepas bersukan – ganti paling banyak
(minuman berkabohidrat tinggi)
b. Protein
i. Keperluan harian 0.75 g/kg , atlit 1.2 – 1.7g/kg
ii. Mencukupi dengan mixed diet (biasa)
iii. Tidak perlu protein supplement – kesan sampingan (ginjal,
dehidrasi, kegemukan)
Hydration

c. Air
i. Hilang semasa latihan (bergantung kepada
cuaca dan intensiti latihan)
ii. Timbang berat sebelum dan selepas latihan
Undang – undang sukan
1. American football – cara tackling
2. Ragbi – jenis boot, kuku
3. Permotoran – helmet
4. Bolasepak, dll
Take-home message

1. Jenis kecederaan sukan

2. Faktor membawa kecederaan
a. Dalaman
b. Luar pencegahan
3. Teknik-teknik pencegahan kecederaan
Terima Kasih