SOFT TISSUE MANMAGEMENT

Question 1

What are the three main drivers of tissue low tolerance?

Answer 1

(1) Load management
(2) sleep
(3) movement and tissue interventions

Question 2

Discuss the recovery ceiling (3)

Answer 2

(1) Every individual has a biological recovery ceiling that can be affected by external factors, such as lifestyle and training load.
(2) It is not a fixated point
(3) it can be increased overtime

Question 3

What happens with extensive training above the recovery ceiling? (2)

Answer 3

(1) It puts an individual at much greater risk of injury.

(2) Conversely, training below the ceiling will reduce someone’s likelihood of having a soft tissue injury .

Question 4

How should you primarily train when it comes to the recovery ceiling?

Answer 4

Primarily train scale work well below the recovery ceiling

Question 5

Workload (2)

Answer 5

(1) Just as everyone has a recovery ceiling, everyone also has a unique work low tolerance.
(2) Both mobility and workload affect amount of productive work an athlete can handle.

Question 6

Chronic training load

Answer 6

The rolling average of work load over 4 to 6 weeks

Question 7

Acute training load

Answer 7

The rolling average of workload over 1 to 7 days

Question 8

When is an individual at increased risk of soft tissue injury?

Answer 8

Any time you see Sharp increases in acute training load (more than 10% greater than the chronic training load)

Question 9

What occurs if loading exceeds an individual’s recovery ceiling or is too far beyond the chronic load?

Answer 9

They’ll likely have lower tissue tolerance

Question 10

What is important to do if you were trying to increase chronic training load?

Answer 10

It’s important that you spread this out over a long period of time to avoid compromising issues

Question 11

Sleep

Answer 11

Chronic lack of sleep greatly increases the risk of injury, and this relationship becomes more pronounced as you age. 

Question 12

The body’s tissues have an ideal resting length that

Answer 12

Promotes joint function and produces the greatest force

Question 13

When tissues are shorter or longer than ideal resting length…

Answer 13

The result is less coordinated movement and a decreased ability to recover from exercise bouts

Question 14

The body only reaches an ideal resting tissue-length tension relationship when…

Answer 14

The tissues connecting the rib cage to the pelvis are balanced on both the left and right sides

Question 15

When the tissues of the trunk are imbalanced…

Answer 15

The body globally compensates (i.e. above and below the trunk) both posture and movement

Question 16

The body only breaths properly when…

Answer 16

There is a healthy relationship (i.e. balanced, ideal tissue length and tension) between both sides of the rib cage and the pelvis

Question 17

The function of the diaphragm

Answer 17

Acts as a piston as it contracts and descends into the body cavity during inhalation 

Question 18

What limits the function of the diaphragm?

Answer 18

Both tight abdominal muscles and poor tissue tension between the rib cage and pelvis

Question 19

Why is learning to relax important for proper breathing?

Answer 19

Because stress–related tension reduces the diaphragm’s ability to fully contract and relax

Question 20

What does incomplete diaphragm movement reduce?

Answer 20

Reduces torso stability and can result in pec, trap, and intercostal muscle shortening