Flashcards in Conditioning: Exam 2 Deck (70):
Ability to compete a high level
Exercises used in a rehab program
Importance of fitness
Allows you to compete at a high level and it prevents injury
What 2 things are therapeutic exercises part of?
-reconditioning/ rehab process
-maintaining fitness level of athlete while recovering
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
When should the ATC be ready to intervene in strength and conditioning?
-widespread occurrence of injuries
-modifications for injuries or removing athletes
-hand off from rehab to full activity
Principles of Conditioning and Training (10)
-warm up/ cool down
-overload and SAID principle
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
What should be considered about warm ups?
Weather conditions and weather delays
Is the cool down essential?
Brings the body back to resting state
How long should cool down last?
What can result from a cool down/ stretching?
Decreased muscle soreness
Ability to perform whole body, large muscle activities for extended periods of time
What does Cardiorespiratory endurance improve?
-heart muscle strength and efficiency (resting heart rate, higher stroke vol, cardiac output)
How to train Cardiorespiratory endurance
Interval training and continuous training
Alternating periods of work/ active recovery
Frequency, intensity, type, time
At least 3x/wk
70% max HR
Aerobic vs anaerobic
At least 20 minutes elevated HR
Ability to generate force against resistance
The relationship between strength an time
Repetitive muscular contractions against some resistance
Enlargement of a muscle caused by an increase in the size of its cells in response to training
Decrease of a muscle caused by a decrease in the size of its cells due to inactivity
Anaerobic in nature
High force in short amount of time
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?
What type of strength gains will you receive with isometric contractions?
Small range of motion
Example of isometric contractions
Bicep contraction against table
Muscle shortens while contracting against resistance
What is the most common form of strengthening?
Example of concentric contraction
Biceps curl with dumbbell from elbow extension to elbow flexion
Muscle lengthens while contracting against resistance
What type of contraction has great potential strength gains but also can cause greater muscle damage?
What type of muscle contraction is important in deceleration injures?
Example of eccentric
Negative of lower a dumbbell
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
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?
What should an ATC understand concerning functional training?
Demands and movements of sport and be able to replicate the patterns in rehab exercises
The lumbar-pelvic-hip-abdominal complex
What is the foundation for efficient muscular output and stability?
What are the risks of a weak core?
Inefficient muscle movements which can lead to injury
What should be incorporated into every rehab program?
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?
What are plyometrics stressful on?
What is critical for females in preventing osteoporosis?
What is related to hypertrophy?
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
-ability to move joint with little resistance
-may be limited by strength or pain
-doing it by yourself
Passive range of motion
-motion of joint to end points w/o muscle contraction
-may be limited by obstruction or flexibility
-someone else moving for you
Muscle producing movements
Quads contract---> knee extension
Muscle undergoing stretch during movement
Hamstring will stretch during knee extension
How do agonist and antagonist work together?
Produce smooth coordinated movements
Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle
**possible soreness and risk of over stretching
Considered functional and often suggested for athletes prior to activity
Controlled with less chance of injury (typical stretching)