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Kine 1020 > Speed, Agility and Back Health - Lecture 38 > Flashcards

Speed, Agility and Back Health - Lecture 38 Flashcards

1
Q

What is speed?

A

Ability to perform a movement in a short period of time.

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2
Q

How does speed allow one to overcome force of gravity?

A

By generating sufficient force to create a positive change

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3
Q

What is this positive change?

A

Velocity

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4
Q

What are the components of speed?

A

Movement & Reaction Time

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5
Q

Movement Time

A

Rate that a person propels the body through space

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6
Q

Reaction Time

A

Interval of time between presentation of stimulus and response initiation

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7
Q

What factors of an individual can improve speed?

A

Rate of force development, Acceleration, Muscle fibre composition

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8
Q

Relationship between force and speed?

A

Inversely related

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9
Q

What can an individual that does not have those factors improve their speed?

A

Through proper training; 10-20% improvements in speed

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10
Q

What is Rate of force development?

A

Power

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11
Q

Acceleration?

A

rate at which an objects velocity changes over time

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12
Q

Muscle Fibre Composition?

A

Type IIx predisposition gives a better advantage

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13
Q

What’s the best way to improve speed?

A

Mimic the demands of the activity you are training for

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14
Q

5 ways to improve speed?

A
  • Improve reaction time
  • Increase acceleration
  • Increase stride length
  • Increase stride frequency
  • Increase speed endurance
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15
Q

Agility? what is the difference between it and speed?

A

Agility encompasses a change in direction of the body and its parts. (acceleration and de-acceleration)

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16
Q

Fun facts of Agility

A

Higher in males and those who participate in sport; training improves agility

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17
Q

What should agility training involve?

A
  • Triggered by some stimulus (SAID)
  • Mimic sport-specific movement
  • Short duration & high intensity
  • Avoid external resistance
  • Involve rapid acceleration & de-acceleration
  • Rapid changes in direction
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18
Q

Tests that assess agility

A

Agility runs, Hex Test, Dot Drill

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19
Q

What is in between the vertebrae of the spin?

A

Discs; protect vertebrae from rubbing against each other

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20
Q

Herniated Disc

A

Spinal nerves become compressed

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21
Q

What is Lordosis?

A

Overly curved Lumbar

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22
Q

Overly curved thoracic?

A

Kyphosis

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23
Q

What is the most common back ailment?

A

Low back pain

24
Q

Symptoms of Low Back Pain

A
  • Muscle aches
  • Shooting or burning sensation
  • May radiate down leg
  • May worsen with any actions done.
25
Chronic LBP?
When LBP lasts for more than 3 months
26
Severe symptoms of LBP
Severe pain that doesn't alleviate through rest, pain spreading down legs; numbness and weakness in legs
27
Two reason for why LBP is important?
Disability & Cost
28
LBP & Disability
Impacts function and independence
29
LBP and Cost
Treatment costs a lot in our healthcare system
30
Cause of LBP?
Job + Physical activity & Chronic Conditions
31
How does job+physical activity cause LBP
Muscle strain, repeated heavy movement or not doing any movement and ergonomics of workstation
32
What are the chronic conditions associated with LBP
Bulging or ruptured discs, Arthritis, Osteoporosis
33
Arthritis
Inflammatory condition; shrinks spaces in and around vertebrae for nerves
34
Risk factors associated with LBP
Age, Body weight, Physical Inactivity, Smoking
35
What are some non-invasive treatments?
Physiotherapy and Chiropractic, Pharmacotherapy
36
How does Physio and Chiro help?
Improves ROM and posture, TENS, provides education and practice of effective movement strategies
37
Pharmacotherapy options include?
- Pain relief - Muscle Relaxants - Narcotics
38
What are some Invasive Treatments
Cortisone injections, Radio frequency neurotomy, Implanted nerve stimulations, surgery
39
Cortisone injections?
- Steroid anti-inflammatory drug - Decrease inflammation around nerve roots
40
Are cortisone injections permanent solutions?
Only 1-2 months of relief
41
Radio frequency neurotomy?
Needle sends radio waves to damage nearby nerves and mask the pain
42
Implanted nerve stimulators?
Devices under skin delivers electrical impulses to certain nerves to block pain signals
43
Surgery?
Usually for spine narrowing or herniated disk
44
Effectiveness of surgery
Lasts the longest but greatest risk
45
How does Fitness improve LBP
Aerobic, strength training can improve chronic LBP
46
What about fitness and acute LBP
Should only be walking; not moving around a lot.
47
How can we prevent LBP
Exercise, Building muscle strength and flexibility, and maintaining a healthy weight
48
What exercises can prevent LBP
Low-impact aerobic activities
49
How can building muscle strength and flexibility prevent LBP
Focusing on core strength and avoiding twisting + flexion
50
The three S' of Posture
Stand smart, Sit smart and Lift smart
51
Standing smart?
Avoid prolonged standing, don't slouch; avoid hips being forward
52
Sitting smart?
- Choosing seat with good lower back support - Keep knees and hips level - Change position frequently
53
Lifting smart?
- Plan the lift - Maintaining a natural curve in your LB - Don't hold breath - Avoid twists
54
What should be done when lifting smart?
Use legs, look forward, squat instead of kneeling, ask for help
55
Stuart McGill's Big Three
McGill curl-up, Side Plank, Bird-Dog

Kine 1020 (43 decks)

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