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Flashcards in chapter 7 Deck (25):
1

when are kids at an increased risk of injury

during peak height velocity(growth spurt) weakening of the bone, muscle imbalances and tightening f the muscle tendons

2

what happens to a boys testosterone during puberty? number

a 10-fold increase

3

what is the diaphysis

where bone formation occurs, the central shaft of a long bone

4

where is the growth cartilage located in kids

the epiphyseal growth plate
the joint surface
the apophyseal insertions of muscle-tendon units

5

what happens before a child responds to training

the nervous system develops

6

kids will benefit from weightlifting in ?

better bone density levels

7

how to prevent overuse injuring in kids

physical
parents should be educated
participate in year round physical activiy
well-planned recovery strategies
nutrition monitored
coaches should get educated
a variety of sports and activities

8

goals of kid reisitance training

increase muscular strength
teaching children about their bodies
promoting interest in activities
having fun

9

2 areas of concern in youth resistance training

quality of instruction
rate of progression

10

CSCS for kids must have a ?

thorough understanding of youth resistance training
be able to demonstrate technique
ability to speak with children
be able to play down competition
focus on technique rather than weight amount

11

because of the high risk of injury in youth ? should be performed

rehabilitation exercises to prevent injury

12

youth resistance training guildlines

child should understand risks and benefits
caring fitness professionals should supervise traing
dynamic warm-up
static stretching
monitor childs tolerance to exercise stress
begin with light loads
increase resistance gradually (5-10%)
proper form
adult spotters
varied program
drink water before during and after

13

youth resistance reps

1-3 sets of 6-15 reps

14

how many training sessions for kids

2-3 nonconsectutive

15

2 areas of concern with women lifting

the development of upper body strength and the prevention of sport-related injuries (knee)

16

what kinds of exercises should women do to increase upper body strength

clean and snatch

17

how can females reduce their risks of injury

physical
year-round conditioning
dynamic warm-up
appropriate clothing
diet

18

osteopenia is defined by a bone mineral density of

between -1 and 2.5 sd

19

osteoporosis is defined by a bone mineral density of

-2.5 sd

20

sarcopenia

loss of muscle with age

21

older ppl have less muscle mass and a higher proportionof type ? fibers

Type 1 slow twitch muscle fibers

22

what to evaluate before beginning a resistance training program

preexisting medical ailments
exercise progression
nutritional staus

23

what reps should seniors start out with?

1 set of 8-12 reps with 40-50% 1RM and then increase to 3 sets with 60-80%1RM

24

how many gym visits a week for seniors

2 times

25

safety recommendations for RT for senior

prescreened
warm up
static stretching
do no overtax the muscles
no valsalva maneuver
48-72 hours of recovery
range of motion that is pain free
exercise instruction from qualified instructors