Conditioning: Exam 2 Flashcards by Jessica Bond

Fitness

Ability to compete a high level

How well did you know this?

Not at all

Perfectly

Therapeutic exercise

Exercises used in a rehab program

How well did you know this?

Not at all

Perfectly

Importance of fitness

Allows you to compete at a high level and it prevents injury

How well did you know this?

Not at all

Perfectly

What 2 things are therapeutic exercises part of?

reconditioning/ rehab process

- maintaining fitness level of athlete while recovering

How well did you know this?

Not at all

Perfectly

Relationship of S&C coach and ATC

Essential to have a good working relationship and the ATC should be aware of demands and expectations of athletes from s&c

How well did you know this?

Not at all

Perfectly

When should the ATC be ready to intervene in strength and conditioning?

widespread occurrence of injuries
poor technique
modifications for injuries or removing athletes
hand off from rehab to full activity

How well did you know this?

Not at all

Perfectly

Principles of Conditioning and Training (10)

safety
warm up/ cool down
motivation
overload and SAID principle
consistency/ routine
progression
intensity
specificity
individuality
minimize stress

How well did you know this?

Not at all

Perfectly

Warm up is a precaution against….

Precaution against unnecessary musculoskeletal injury/ soreness and prepares body physiologically for physical work

**may enhance certain aspects of performance

How well did you know this?

Not at all

Perfectly

What should be considered about warm ups?

Weather conditions and weather delays

How well did you know this?

Not at all

Perfectly

Is the cool down essential?

Yes

How well did you know this?

Not at all

Perfectly

Cool down

Brings the body back to resting state

How well did you know this?

Not at all

Perfectly

How long should cool down last?

5-10 minutes

How well did you know this?

Not at all

Perfectly

What can result from a cool down/ stretching?

Decreased muscle soreness

How well did you know this?

Not at all

Perfectly

Cardiorespiratory endurance

Ability to perform whole body, large muscle activities for extended periods of time

How well did you know this?

Not at all

Perfectly

What does Cardiorespiratory endurance improve?

o2 transport

- heart muscle strength and efficiency (resting heart rate, higher stroke vol, cardiac output)

How well did you know this?

Not at all

Perfectly

How to train Cardiorespiratory endurance

Interval training and continuous training

How well did you know this?

Not at all

Perfectly

Interval training

Alternating periods of work/ active recovery

How well did you know this?

Not at all

Perfectly

FITT principles

Frequency, intensity, type, time

How well did you know this?

Not at all

Perfectly

Frequency (FITT)

At least 3x/wk

How well did you know this?

Not at all

Perfectly

Intensity (FITT)

70% max HR

How well did you know this?

Not at all

Perfectly

Type (FITT)

Aerobic vs anaerobic

How well did you know this?

Not at all

Perfectly

Time (FITT)

At least 20 minutes elevated HR

How well did you know this?

Not at all

Perfectly

Strength

Ability to generate force against resistance

How well did you know this?

Not at all

Perfectly

Power

The relationship between strength an time

How well did you know this?

Not at all

Perfectly

Muscular endurance

Repetitive muscular contractions against some resistance

Hypertrophy

Enlargement of a muscle caused by an increase in the size of its cells in response to training

Atrophy

Decrease of a muscle caused by a decrease in the size of its cells due to inactivity

Fast twitch

Fatigues rapidly Anaerobic in nature High force in short amount of time powerful movements

Slow twitch

Fatigue resistant Time produce force is longer Long duration, aerobic type activities Generally major constituent of postural muscles

Isometric muscle contractions

Muscle contracts to increase tension but no change in muscle length

What is a good first strengthening exercise for post injury or surgery?

Isometric

What type of strength gains will you receive with isometric contractions?

Small range of motion

Example of isometric contractions

Bicep contraction against table

Concentric contractions

Muscle shortens while contracting against resistance

What is the most common form of strengthening?

Concentric

Example of concentric contraction

Biceps curl with dumbbell from elbow extension to elbow flexion

Eccentric contraction

Muscle lengthens while contracting against resistance

What type of contraction has great potential strength gains but also can cause greater muscle damage?

Eccentric

What type of muscle contraction is important in deceleration injures?

Eccentric

Example of eccentric

Negative of lower a dumbbell

Isokinetic contraction

Exercise at a fixed velocity of movement

Goal of isokinetic contractions

Provide max resistance throughout the range of motion

Techniques of resistance training (4)

- progressive resistance exercise - overload principle must be applied - must work muscle at increasingly higher intensities to enhance strength overtime - if intensity does not increase but training continues then muscle strength will be sustained

Functional training

Integrated exercises designed to improve functional movement patterns and training in multiple planes of motion

What is the next step in rehab once strength and ROM goals are met?

Functional training

What should an ATC understand concerning functional training?

Demands and movements of sport and be able to replicate the patterns in rehab exercises

The core

The lumbar-pelvic-hip-abdominal complex

What is the foundation for efficient muscular output and stability?

core strength

What are the risks of a weak core?

Inefficient muscle movements which can lead to injury

What should be incorporated into every rehab program?

Core stabilization

Plyometric exercise

Rapid stretch, eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement

What type of exercise is important in developing eccentric control and power?

Plyometric

What are plyometrics stressful on?

Musculoskeletal system

What is critical for females in preventing osteoporosis?

Strength training

What is related to hypertrophy?

Testosterone

What happens due to enhanced nervous system and muscle interaction in females?

Remarkable gains in which following these gains, a plateau occurs (efficiency)

Strength training in adolescents

- if properly supervised, young individuals can improve strength, power, endurance, balance, and proprioception - develop a positive body image - results in improved sports performance while preventing injuries

Caution when training adolescents

- close supervision and instruction | - beware of overloading before body is mature enough to handle

How should you go about strength gains in adolescents?

Without significant hypertrophy | Calisthenics and body weight resistance

Active range of motion

- dynamic flexibility - ability to move joint with little resistance - may be limited by strength or pain - doing it by yourself

Passive range of motion

- static flexibility - motion of joint to end points w/o muscle contraction - may be limited by obstruction or flexibility - someone else moving for you

Agonist

Muscle producing movements

Agonist example

Quads contract---> knee extension

Antagonist

Muscle undergoing stretch during movement

Antagonist example

Hamstring will stretch during knee extension

How do agonist and antagonist work together?

Produce smooth coordinated movements

Ballistic stretching

Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle **possible soreness and risk of over stretching

Dynamic stretching

Considered functional and often suggested for athletes prior to activity

Static stretching

Passively stretching | Controlled with less chance of injury (typical stretching)

Factors that limit flexibility (5)

- bony structure - excessive fat/ muscle - muscle and tendon lengths - connective tissue - scarring and contractures