Day 1 Lectures Flashcards
(52 cards)
1
Q
Definition of sports therapy
A
- specialized subset of PT practice that focuses on health care management of the physically-active individual that has been injured in or aspires to return to athletic endeavors
- establishes customized plan of injury prevention, injury management, performance enhancement in order to enable or max athlete’s participation
2
Q
Pre-participation Screening
A
- evidence for supporting for and against predictive value of pre-participation screening
- goal is to create data point, not to predict injury
- used to track progress
- used for buy in
3
Q
Acute Injury Management
A
- first rule out serious pathology
- stabilize pathology
- manage hazardous environment
- act as gate keeper for further care
4
Q
Inflammatory Healing Times
A
6-8 hours, up to 5-7 days
5
Q
Proliferation phase timing
A
1-2 days, up to 2-3 weeks
6
Q
Remodeling Phase Time Frames
A
1-2 weeks, up to 6-12 weeks
7
Q
Tissue Healing Ranges (least to most)
A
- Muscle
- Tendon
- Bone
- Ligament
- Cartilage
(nerve is about 3-4mm)
8
Q
Objective Movement Types
A
Mobility
Stability
Function
9
Q
Principles of progression
A
- base of support
- load
- plane of motion
- tempo
- surface
- volume
- fatigue
10
Q
Program Design, Purpose
A
- cater your program to tissue healing, durability, and goal of healing
- must train endurance, control, strength, and power
11
Q
Acute Program Structure
A
- endurance based training
- isolation based training
- think high volume and long holds
12
Q
Mid Program Structure
A
- introduce power
- emphasize strength and hypertrophy
- moderate volume and higher loads
13
Q
End Program Structure
A
- master power
- continue to build strength
- low load/high speed OR high load/lower speed
14
Q
Steps for training athletes with injury
A
- prevention
- prehab
- rehab
- return to participation
- return to play
- return to performance
15
Q
9 Adaptable Elements of Fitness
A
- Specific skill
- Speed
- Power
- Strength
- Hypertrophy
- Muscular Endurance
- Anaerobic capacity
- Maximal aerobic capacity
- Cardiovascular endurance
16
Q
How to assess anaerobic vs aerobic capacity
A
Anaerobic: max HR with 30-120s of all out work. Biking, rowing, sprinting, etc.
Max aerobic: 8-15 min, 1.5 mile run test, VO2max test
17
Q
Quadrant 1 Athletes
A
- Physical education class
- lots of low-level qualities
- variety is important
18
Q
Quadrant 2 Athletes
A
- collision sports, certain occupations
- lots of high-level qualities
19
Q
Quadrant 3 Athletes
A
- most athletes fall into this category
- few qualities, at a low level, not elite
20
Q
Quadrant 4 Athletes
A
- rare athletic competitors
- few qualities, at highest level
- doing one thing better than everyone else
21
Q
How to make conditioning efficient
A
- prioritize the task then develop the program
- collaborative stakeholders reverse engineer from the task required to the deficits present
- data gathering and testing is required
combination of planning/design, performance demands, basic principles
22
Q
key principles of training
A
- individuality
- specificity
- overload
- progression
- diminishing returns (large gains over small time then changes)
- reversibility
23
Q
Specificity it specific to
A
- required energy systems
- required muscle action
- required muscle groups
- velocity
24
Q
What impacts the general plan of care of athlete?
A
- time available for session
- # of sessions a week
- Need for extra warm up
- point of training cycle
- Goals
- Training age
25
Warm-ups should be
* important
* intentional
* individualized
* non-fatiguing
* stretching
26
Benefits of warm ups
* mental focus
* improved RFD
* improved reaction time
* improvements in muscle strength and power
* lowered viscous resistance in muscles
* improved oxygen delivery release
* enhanced metabolic reactions
27
Basic Human Movements
* push
* pull
* hinge
* squat
* carry
* lunge
28
how to test 9 adaptable elements of fitness
1. Specific skill: video it, talk to coach
2. Speed: T agility
3. Power: vertical jump, medicinal ball toss
4. Strength: 1 RM
5. Hypertrophy: size
6. Muscular Endurance: 5-50 reps
7. Anaerobic capacity: 30-120 s of all out work
8. Maximal aerobic capacity: 8-15 min
9. Cardiovascular endurance: long duration submax
29
why are warm-ups important?
* check-in
* shifting mindset to workout
* neurologic activation
* tissue temp rise for elasticity of tissues
* heart rate ramp
* focused/intentional mobility-work
* movement pattern awareness
30
Types of Speed Training
* reactive
* active (non-cyclic)
* frequency
* complex
* linear
31
Main factors for agility testing
* perceptual/decision making factors
* technical
* physical strength, power, speed
* anthropometric
32
Common problem with program creation
* lack of purpose leads to lack of progression
* can improve function with poor program, will struggle with durability and performance
33
Program Design Variables
* contraction type
* movement pattern
* exercise purpose
* sport
* recovery
* program blocks
34
"Sport" program design variable
* acceleration
* deceleration
* force production
* specificity
35
"Program blocks" design variable
* hypertrophy
* dynamic
* speed
* pre-season
* mid-season
* off-season
36
"exercise purpose" design variable
* mechanical capacity
* neuromuscular
* function
* power
37
Progression of movements
Sagittal
Frontal
Transverse
38
Pathology based program design
* tendon and soft tissue health --> isometrics, eccentrics, soft tissue mob
* Mobility drive --> manual therapy, train end ranges, low load long duration
* Endurance, Strength, Power based
39
Power based
3-6 sets
1-6 reps
70-100% of 1RM
40
Endurance Based
High reps
multiple sets
3-5 sets of 15-25 reps
25-50% of 1RM
41
Strength Based
4-8 sets
6-12 reps
50-70% of 1RM
42
How long does program benefits occur?
* neuro changes: 2-4 weeks
* strength changes: 6-8 weeks
* speed and power: 6-8 weeks
43
What determines what kind of program you develop?
* season
* training goal
* previous training experience
44
In season traning
* recovery
* mobility
* strength
* maintenance
* mod intensity
45
Early off season trainig
* address movement faults
* introduce new patterns
* low intensity
46
Mid off season training
* hypertrophy
* power and speed
* high intensity
47
Pre-season training
* speed
* movement efficiency
* skill development
* mod intensity
48
Professional athlete training
* seek recovery and mobility over strength
* performance based on finances
* high standards
* PT often acts as middle man
* data and objective driven
49
College Athletes Training
* have allocated resources but often poor quality
* often less financial support
* depth chart issues
* strict NCCA rules on resources
* data and objective driven
50
Types of mobility movements
Wbing
parting WB
table
51
Types of Stability movements
isolation
functional
initiation
force production
endurance
52
Types of function movements
* squat, push, pull, carry, lunge, hinge
* regional specific
* sport specific
