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Care and Prevention of Injuries > Chapter 4 > Flashcards

Chapter 4 Flashcards

1
Q

Knowledge of what is necessary for ATs and strength and conditioning coaches?

A

flexibility, strength, and cardiorespiratory endurance is necessary

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2
Q

Strength and conditioning coaches are certified through what?

A

the National Strength and Conditioning Association

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3
Q

What are the principles of conditioning and training?

A
  • Safety
  • Warm-up/Cool-down
  • Motivation
  • Overload and SAID principle
  • Consistency/routine
  • Progression
  • Intensity
  • Specificity
  • Individuality
  • Relaxation/Minimize
  • Stress
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4
Q

What should a warm-up consist of?

A

two-three minutes of light jogging to increase core temperatures

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5
Q

What is a dynamic warm-up?

A

Use of continuous motion to prepare body for activity

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6
Q

What are examples of dynamic warm-ups?

A

Hopping, skipping, jogging, bounding, and foot work

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7
Q

What are the benefits of dynamic warm-ups?

A
  • Enhances coordination and motor ability and stimulates the nervous system
  • Prepares muscles and joints in a more activity-specific manner
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8
Q

Dynamic warm-ups should include what?

A

all of the major muscle groups

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9
Q

What is the purpose of a cool down?

A

bring the body back to resting state

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10
Q

What are the four components of cardiorespiratory endurance?

A

Heart
Lungs
Blood vessels
Blood

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11
Q

What is VO2 max?

A

Aerobic capacity

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12
Q

The more _______ the _________ the VO2 max

A

active, higher

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13
Q

How does the heart adapt to increased activity?

A

through increases in the heart rate and stroke volume, enhancing overall CO

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14
Q

Cardiac output (CO) equation

A

Cardiac output (CO) = increased stroke volume x decreased heart rate

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15
Q

A training effect occurs in regards to what?

A

cardiac output

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16
Q

What is the bodies immediate source of energy?

A

ATP

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17
Q

Energy systems: ATP

A
  • ATP is produced from glucose breakdown
  • Glucose from blood or glycogen (muscle or liver) broken down to glucose and converted to ATP
  • Fat is utilized when glycogen stores are depleted
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18
Q

Energy systems: anaerobic metabolism

A
  • for short burst of activity
  • ATP metabolized quickly to meet needs
  • After a very short period of time those stores are depleted
  • Initial ATP production from glucose occurs in muscle (Without oxygen = Anaerobic)
  • Lactic acid is also produced
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19
Q

Energy systems: Aerobic

A
  • Transition to glucose and fat oxidation (Requiring oxygen = Aerobic) to continue activity
  • Able to process lactic acid fully resulting in additional ATP production
  • for long duration (sustained intensity)
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20
Q

What are the components of improving cardiorespiratory endurance?

A

Frequency: At least 3 times/week

Intensity: must elevate heart rate to 70%
(Most critical factor)

Type: Must be aerobic in nature

Time: At least 20 minutes

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21
Q

Target heart Rate range (65%-70%)

A

involves exercising at max level/heart rate

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22
Q

Heart rate Reserve (HRR)

A
  • HRrest - HRmax = HRR
  • Potential for heart rate training intensities
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23
Q

What does the Karvonen equation calculate?

A

Used to calculate the exercise heart rate at a given percentage of training intensity

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24
Q

Interval training

A
  • activities involving periods of intense work and active recovery
  • Must occur at 60% of maximal heart rate
  • Allows for higher intensity training at short intervals over an extended period of time
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25
Q

Fartlek Runword/speed play

A

It is a training method that blends continuous (endurance) training with interval (speed) training.

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26
Q

What are examples of Fartlek Run/speed play?

A

treadmill, bike, elliptical, running

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27
Q

Define strength

A

Ability to generate force against resistance

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28
Q

Define muscular endurance

A

Repetitive muscular contractions

(Increase strength = Increase endurance)

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29
Q

Factors That Determine Levels of Muscular Strength

A
  • Hypertrophy versus atrophy
  • Size of muscle - Function of diameter and number of fibers
  • Neuromuscular efficiency
  • Biomechanical factors
    Overtraining
  • Reversibility
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30
Q

Which theory on muscle hypertrophy is proven?

A

Increase in protein myofilament number and size

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31
Q

Overtraining effects

A

Can result in psychological and physiological breakdown causing injury, fatigue, and illness

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32
Q

Reversibility concept

A
  • Gains in muscular strength resulting from resistance training can be reversed
  • Declines in training or stopping all together will result in rapid decreases in strength
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33
Q

Type I fibers characteristics

A
  • slow twitch
  • slow oxidative
  • Fatigue resistant
  • Time necessary to produce force is greater
  • Long-duration, aerobic-type activities
  • Generally, a major constituent of postural muscles
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34
Q

Type II fibers

A
  • fast twitch
  • fast oxidative glycolytic
  • Fatigue
  • Anaerobic in nature
  • High force in short amount of time
  • Produce powerful movements
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35
Q

What are the different Type II fibers?

A
  • Type IIa: moderately fatigue resistant
  • Type IIx and IId: fast glycolytic, short anaerobic burst, and less mitochondrial density
  • Type IIb: true fast twitch; very low mitochondrial density
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36
Q

Isometric contraction

A
  • No length change occurs during contraction
  • Pro - Quick, effective, cheap, and good for rehab
  • Con - Only works at one point in ROM
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37
Q

What are the types of Isotonic contraction?

A

Concentric - Shortening of muscle with contraction in an effort to overcome more resistance

Eccentric - Lengthening of muscle with contraction because load is greater than force being produced

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38
Q

Isokinetic

A
  • Muscle contraction at a constant velocity
  • Maximal and constant resistance throughout the full range of motion
39
Q

Calisthenic Strengthening Exercises

A

Free exercise

Isotonic training

Gravity’s involvement determines level of intensity

Full range of motion and may incorporate holding phase

Pull-ups, push-ups, back extensions, and leg extensions

40
Q

Plyometric Exercise

A
  • Rapid stretch and eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement

Stretch-shortening cycle is the underlying mechanism for plyometrics

Muscle takes advantage of potential energy resulting in increased power production

Rate of stretch versus magnitude

41
Q

Define flexibility

A

Ability to move a joint(s) smoothly through a full range of motion (ROM

42
Q

What Factors Limit Flexibility?

A

Bony structures

Excessive fat

Muscle and tendon lengths

Connective tissue

Skin

Neural tissue tightness

43
Q

What are the techniques of resistance training?

A

Progressive resistance exercise

Overload principle must be applied

Must work muscle at increasingly higher intensities to enhance strength over time

If intensity of training does not increase, but training continues, muscle strength will be sustained

44
Q

Overload principles characteristics

A

Activity must be increased and upgraded constantly in order to gain a higher response from the body

Work at or near maximum capacity

Applicable to conditioning and training

45
Q

What is functional training?

A

Uses integrated exercises designed to improve functional movement patterns

  • Training for strength and neuromuscular control
46
Q

Functional training characteristics

A

Driven by the kinetic chain concept

Training in 3 planes of motion

Avoids isolated single plane training

Designed to enhance neuromuscular efficiency

Works on core strength and dynamic flexibility

47
Q

What are the training variables in functional training?

A

Plane of motion

body position

base of support

balance modality

external resistance

48
Q

Core stabilization training works to improve what?

A

Dynamic postural control

Muscular balance

Functional strength

Neuromuscular efficiency

49
Q

Isometric exercise: time variable

A

Muscle contraction that lasts 10 seconds; should be performed 5–10 times/day

50
Q

Isotonic strength training: time variable

A

Concentric phase of lift should last 1-2 seconds, eccentric phase 2-4 seconds

51
Q

What are the Progressive Resistance Exercise Components?

A

Repetitions

Repetition maximum

One repetition maximum

Set

Intensity

Recovery period

Frequency

52
Q

Persons who possess greater __________ also tend to exhibit ___________ muscular endurance

A

strength, greater

53
Q

Endurance training requires how many reps?

A

15

54
Q

Circuit training characteristics

A

Combination of exercise stations

8 - 12 stations, 3 times through

Design for different training goals
- Flexibility
- Calisthenics
- Aerobic exercise

55
Q

Plyometrics exercise characteristics

A

Very technical training

Skills must be learned with appropriate technique

Allows for functional strengthening of muscles, tendons, and ligaments

Helps in development of eccentric control of dynamic movements

56
Q

Trends in training for women

A

Significant hypertrophy is related to testosterone present in the body

Following initial gains, plateau occurs with females

57
Q

Flexibility vs. Strength arguments

A

Believed that individuals who are muscle bound possess zero flexibility

Strength training will provide an individual with ability to develop dynamic flexibility through full range of motion

58
Q

Agonist muscles

A

Muscle producing movement

Quadriceps contract to produce knee extension

59
Q

Antagonist muscles

A

Muscle undergoing stretch during movement
Hamstrings will stretch during knee extension

60
Q

Agonist and antagonist muscles work together to produce what?

A

smooth coordinated movements

61
Q

What is Active range of motion?

A

Dynamic flexibility

Ability to move a joint with little resistance

62
Q

What is passive range of motion?

A

Static flexibility

Motion of joint to end points without muscle contraction

63
Q

Range of motion characteristics

A

Must be able to move through unrestricted range

Must have elasticity for additional stretch encountered during activity

64
Q

True or False: Improvements in ROM are attributed to the stretch reflex

A

False

65
Q

What is neurophysiological process of stretch reflex?

A

Muscle is placed on stretch

Muscle spindles and Golgi tendon organs fire relaying information to spinal cord

Spinal cord relays message to golgi tendon and increases tension

After 6 seconds, Golgi tendon organs relays signal for muscle tension to decrease

66
Q

Neurophysiological process of static stretching

A

With static stretching golgi tendons are able to override impulses from muscle spindle following initial reflex resistance

Allows muscle to remain stretched without injury

67
Q

What does PNF stand for?

A

Proprioceptive neuromuscular facilitation

68
Q

Reciprocal inhibition

A

During relaxation phase, antagonist is placed under stretch but assisted by agonist contraction to pull further

Contraction elicits additional relaxation of antagonist (protect against injury)

69
Q

Contributions of non-contractile and contractile elements in resisting deformation is dependent on what?

A

Degree of stretch or deformation

Velocity of deformation

70
Q

Non-contractile elements control what?

A

length

71
Q

Contractile elements modify what?

A

velocity of deformation

72
Q

What allows for viscoelastic and plastic changes in collagen and elastin?

A

lengthening of muscles

73
Q

Viscoelastic changes that allow for slow deformation, with imperfect recovery, are what?

A

not permanent

74
Q

Plastic changes result in what?

A

residual or permanent changes due to long periods of stretching

75
Q

Greater velocity of deformation =

A

Greater chance to undergo viscoelastic and plastic changes

76
Q

Ballistic stretching

A

Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle

77
Q

Dynamic Stretching

A

Possible soreness due to repeated eccentric contractions of antagonist

May more closely mimic muscle activity during sport/activity

Considered functional and often suggested for athletes prior to activity

78
Q

Static stretching

A

Passively stretching

Go to point of pain and back off and hold for 30 seconds (3 to 4 times)

Controlled and less chance of injury

Not dynamic

79
Q

Proprioceptive Neuromuscular Facilitation Techniques

A

Initially used by physical therapists for neuromuscular paralysis

Slow-reversal-hold-relax

Contract-relax

Hold-relax

Best technique to improve flexibility

All techniques involve 10 sec contract and relax

80
Q

Stretching Neural Structures

A

Must differentiate between musculotendinous tightness and neural tension

81
Q

Stretching Fascia

A

Fascia can limit motion (pain, injury, and inflammation)

Can be performed manually or using foam roller

82
Q

Pilates method

A

Designed to stretch and strengthen muscles through a sequence of carefully performed movements

Utilizes specific breathing pattern for each exercise

Goal:
Develop a healthy self image through posture, coordination, and flexibility

83
Q

Yoga characteristics

A

Based on philosophy that illness is related to poor mental attitude, posture, and diet

Reduce stress through mental and physical approaches

Used to unite mind and body

Involves various postures and breathing exercises

84
Q

What devices are used to Measure Range of Motion?

A

Goniometer and Inclinometers

85
Q

Goniometer

A
  • Most widely used device
  • Protractor (degrees) that utilizes alignment of two arms parallel to longitudinal axis of two segments involved in motion
86
Q

Inclinometer

A

More precise and highly reliable

Often used in research

Very affordable

Can be used on a variety of joints

87
Q

Periodization in Training and Conditioning

A

Achieve peak performance

Decrease injuries and overtraining

Program that spans various seasons

Modify program relative to athlete’s needs

88
Q

Macrocycle

A

Complete training cycle

Seasonal approach based on preseason, in-season, and off-season

Changes in intensity, volume, and specificity of training occur in order to achieve peak levels of fitness for competition

Broken into mesocycles (lasting weeks or months)

89
Q

What are the three period of mesocycles?

A

Transition period:

Preparatory period:

Competition period:

90
Q

Transition period:

A

Follows last competition (Early off-season)

Unstructured (Escape rigors of training)

91
Q

Preparatory period:

A

Off-season

Hypertrophy/endurance phase (Low intensity with high volume)

Strength Phase

Power Phase

Strength Phase

Power Phase (High intensity/pre-season)

92
Q

Competition period:

A

May last < one week or several months for seasonal sports

High intensity, low volume, and skill training sessions

May incorporate microcycles (1-7 days

93
Q

Cross Training

A

Training for a sport with substitutions of alternative activities (Carryover value)

Useful in transition and preparatory periods

Should be discontinued prior to preseason as it is not sport-specific

Care and Prevention of Injuries (7 decks)

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