The Athlete Final Review Flashcards
(75 cards)
1
Q
PART 1
A
PART 1
2
Q
What are the (3) high-intensity exercises utilized?
A
- EMOM
- AMRAP
- TABATA
3
Q
EMOM:
- What is EMOM?
- What was it popularized by?
- Can also utilize __EMOM.
- What is a benefit of this training method?
A
- EMOM (every minute on the minute) is a form of interval training where the goal is to complete a certain number of reps in the allocated time and utilize the rest of the time for rest.
- Popularized by Crossfit.
- rEMOM (Rehab every minute on the minute)
- Can scale up/down more easily.
4
Q
AMRAP:
- What is AMRAP?
- Can be applied in what (3) manners?
- Give an example.
- What patients is this form of training good for?
A
- AMRAP (as many reps as possible) is a form of training where the goal is to do as many reps/rounds as you possibly can for an allotted amount of time.
- Can be applied as single exercise, used during session, or used as “finisher”.
- “As many reps of bent over rows as possible in 1 minute.”
- Good for patients who want to continue working out. (short, challenging)
5
Q
TABATA:
- What is TABATA?
- ___s max effort, ___s rest (__:__ ratio)
- __-__ rounds
- Focuses more on _____ and _________.
A
- TABATA is a form of high-intensity training in which very short periods of extremely demanding activity are alternated with shorter periods of rest, typically over a period of four minutes.
- 20s MAX EFFORT, 10s REST (2:1 ratio)
- 7-8 rounds
- form and stability
6
Q
- Which training routine can be scaled up/down more easily?
- Which training routine is similar to HIIT and focuses on form and stability?
- Which training routine is short and challenging?
A
- EMOM
- TANATA
- AMRAP
7
Q
PART 2
A
PART 2
8
Q
- Is weight/olympic lifting or powerlifting considered to be more specific to sports performance?
- Is weight/olympic lifting or powerlifting considered to be most beneficial for developing muscle strength?
A
- weight/olympic lifting
- powerlifting
9
Q
Weight Lifting/Olympic Lifting:
- Considered to be more specific to sports performance.
- What are some types of olympic lifts?
- Involves _______ muscle mass.
- Explosive _____-______ movements.
- ______ movement velocity.
- ______ force, ______ velocity.
A
- snatch, clean and jerk
- larger
- multi-joint
- fast
- high force, high velocity
10
Q
Powerlifting:
- Considered to be the most beneficial for developing muscle strength.
- What are some types of powerlifts? (3)
- _____ force, _____ velocity.
- Can improve muscular strength and decrease severity and independence of sports injuries.
A
- squat, bench, deadlift
- high force, low velocity
11
Q
What are the (6) squat varieties?
A
- Front Squat
- Back Squat
- Goblet Squat
- Split Squat
- Sumo Squat
- Overhead Squat
12
Q
What are the major muscles involved in the back, front, and goblet squat?
A
- Glut Max
- Semimem
- Semitend
- Biceps Femoris
- Vastus Lat/Intermed/Med
- Rectus Femoris
- -Adductor Magnus (Goblet Squat)
13
Q
Split Squat:
- Great for what (4) things?
- Must have for ____________ patients.
A
- ) Lower body strength
- ) Muscle hypertrophy
- ) Balance
- ) Stability
MUST HAVE for post-op ACL patients.***
14
Q
Sumo Squat:
- Increased activation of the ______ and ______.
- Great exercise for ______ athletes due to the weight they routinely lift.
A
- adductors and core
- tactile athletes
15
Q
Overhead Squat:
- Added difficulty.
- Requires more ______, _______, and ________.
- What can it mean if the patient tends to fall forward with the weight?
A
- strength, balance, and stability
- tight latissimus dorsi
16
Q
PART 3
A
PART 3
17
Q
What are the (6) steps of the squat mobility assessment?
A
- ) Ankle Mobility
- ) Hip Flexion
- ) Knee Flexion
- ) Hip Scour
- ) Hip Rotation
- ) Craig’s Test
18
Q
What are the (2) main ankle mobility assessments?
A
- Dorsiflexion
- Lateral Tibial Glide
19
Q
How do we perform the DF Closed Chain Mobility Assessment? (3)
A
- ) Foot 4’ from the wall.
- ) Heel remains in contact with the floor
- ) Drive knee forward over toe.
- ) Full ROM should be able to contact wall without heel lift.
20
Q
What is expected from the DF Closed Chain Mobility Assessment?
A
Full ROM should be able to contact wall without heel lift.
21
Q
How do we perform the Lateral Tibial Glide Closed Chain Mobility Assessment? (2)
A
- ) Stabilize midfoot in neutral.
2. ) Actively drive knee out laterally to assess frontal plane.
22
Q
What is expected from the Lateral Tibial Glide Closed Chain Mobility Assessment?
A
20-30 degrees beyond vertical is normal.
23
Q
How do we perform the Hip/Knee Flexion Assessment? (2)
A
- ) Lay supine and pull shins to thigh and knees to chest.
2. ) Monitor to limit pelvic motion.
24
Q
What is expected from the Hip/Knee Flexion Assessment? What do we do if unable to do so?
A
- Athlete should be able to clear 120 degrees of hip flexion without pelvic motion and shins should contact back of thighs.
- If unable, retest without knee flexion included.
25
How do we perform the Hip Scour Assessment? (3)
1. ) Maintaining pelvic position, move femur through straight plane available motion.
2. ) Assess varying angles of flexion and ER/ABD.
3. ) Find position of least resistance and comfort for athlete. (this may be "ideal" squat position)
26
How do we perform the Hip Rotation Assessment? (4)
1. ) Lay supine and hold femur in straight 90 degree flexion.
2. ) Assess available IR (35 degrees) and ER (45 degrees).
3. ) Lay prone and hold femur in 0 degrees of flexion and ADD.
4. ) Assess available ER and IR.
27
How do we perform Craig's Test? (4)
1. ) Femur in 9 degrees flexion and ADD>
2. ) Palpate greater trochanter of femur.
3. ) ER and IR hip to expose the most lateral aspect of the greater trochanter.
4. ) Assess tibial angle from vertical.
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Craig's Test:
- Normal = __-__ degrees
- Retroversion = ____ degrees
- Anteroversion = ____ degrees
- Normal = 8-15 degrees
- Retroversion = >15 degrees
- Anteroversion = <8 degrees
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PART 4
PART 4
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1111
1111
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What is Little League Elbow?
Commonly used to describe pain and injuries to the MEDIAL ELBOW during overhead throwing.
32
- What is the cause of Little League Elbow?
| - With Little League Elbow, think ___________.
- High levels of torque generated during the lack of cocking.
- Think MICROTRAUMA.
33
What are some injuries that are included in Little League Elbow? (5)
- Epicondyle Apophysitis
- Epicondyle Avulsion Fractures
- Growth Plate Disturbances
- UCL Injuries
- Less Likely Injuries (MCL, common flexor tendon pathology, ulnar nerve injury)
34
What is Medial Epicondyle Apophysitis?
Most common injury affecting young baseball pitchers whose bones have not yet stopped growing. ("little league elbow")
35
Medial Epicondyle Apophysitis S/Sx. (4)
- Medial elbow pain/swelling.
- Decreased throwing distance/speed.
- Point tender over medial epicondyle.
- Medial epicondyle hypertrophy.
36
Medial Epicondyle Apophysitis Treatment:
- ___-___ weeks rest
- Is immobilization required?
- Avoidance of aggravating activities and correction of _________.
- _______ if avulsion injury present.
- 4-6 weeks
- No
- biomechanics
- ORIF
37
What are some diagnosis that can cause lateral elbow pain? (3)
- PANNER'S
- Traumatic Fx
- Avulsion Fx
38
Panner's Disease:
- Also known as Osteochondrosis Dessicans of the Capitellum, what is this?
- Children >___ years old.
- Usually _______ arm.
- What (3) things can be found when taking Hx of patient with Panner's Disease?
Condition in which bone underneath the cartilage of a joint dies due to the lack of blood flow. Bone and cartilage can BREAK LOOSE CAUSING PAIN and LIMITING MOTIION.
- <10 years old
- dominant
- Insidious onset w/ diffuse lateral elbow pain, repetitive trauma, "locking" in the elbow.
39
Little Leaguer's Shoulder Diagnosis. (5)
- Osteochondritis
- Epiphysiolysis of the proximal humeral epiphysis
- Physeal widening of the proximal humerus
- Avulsion fracture
- Fracture to the glenoid rim
40
Little Leaguer's Shoulder:
- Usually occurs in ages ___-___.
- High levels of torque generated during the lack of _______ and early _______ phases.
- Injury to the ____________ that occurs due to what (2) things?
- What is the pathophysiology behind Little Leaguer's Shoulder? (2)
- 11-14
- lack of cocking and early acceleration phases
- Injury to the PROXIMAL HUMERAL EPIPHYSIS that occurs due to DISTRACTION and TORSION.
- fatigue fracture, localized inflammatory reaction
41
With Little Leaguer's Shoulder, we have cessation of throwing until what (2) things?
- Patient has pain free ROM
| - Radiographs are normal
42
PART 5: INTERVAL THROWING PROGRAM
PART 5: INTERVAL THROWING PROGRAM
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How long does the program last?
No set time for completion, based on individual variability.
44
What happens if the patient has pain after one of the sessions? Will they still progress?
- If athletes experience sharp pain, should be instructed to STOP all sport activity until pain ceases.
- If pain persists, the athlete needs to undergo physical assessment.
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PART 6: FIFA 11+
PART 6: FIFA 11+
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What is the FIFA 11+?
20 minute comprehensive warm-up program designed to reduce injuries among soccer players ages 14+.
53
What are the (3) separate components of the FIFA 11+ and the time for each?
1. ) Running exercises (8min)
2. ) Plyometric and Balancing exercises (10min)
3. ) Running exercises (2min) to conclude warm-up.
54
Teams that performed the FIFA 11+ at least twice a week had ___-___% less injured players.
30-50%
55
PART 7: ACL RECONSTRUCTION RTS
PART 7: ACL RECONSTRUCTION RTS
56
What are the criteria for RTS after an ACL Reconstruction? (List #1)
- Knee flexion ROM >95% of the uninjured side
- Full active knee extension
- Minimal to no pain
- Minimal to no swelling
- Strength of at least 85% of quad and HS compared to the C/L side
- Hop tests >70% of the uninjured side
57
What are the criteria for RTS after an ACL Reconsstruction? (List #2)
- 12 weeks post op (minimum)
- 90% or greater quad strength
- 90% or greater on all hop tests
- 90% or greater on KOS-ADL
- 90% or greater on global rating score of knee function
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PART 8: MENISCUS REPAIR REHAB PROTOCOL
PART 8: MENISCUS REPAIR REHAB PROTOCOL
62
What are the (4) main rehab protocols for ACL with meniscus repair?
1. ) Period of NWB based on MD and where the meniscus tear is: 2-4 weeks
2. ) No WBing squats >45 degrees for 4 weeks
- 3.) After 4 weeks, CKC squats progressed past 45 degrees to 90 degrees
- 4.) After 8 weeks, no restrictions 🡪 resume normal ACL protocol
63
PART 9
PART 9
64
A child may participate in a structured resistance training program when what 2 things are met?
1. ) Emotionally mature enough to follow directions.
| 2. ) Demonstrate proficient levels of balance and postural control (6-7 yo).
65
There is a positive gain between gains in motor performance skills and ___________ (1RM).
-mean intensity
66
Youth Resistance Training Program:
- __-__ sets
- __-__ reps
- __-__% 1RM on __-__ exercises
- 2-3 sets
- 8-15 reps
- 60-80% 1RM on 6-8 exercises
67
What (3) things are needed when giving youth resistance training program?
- Age-appropriate
- Qualified
- Enthusiastic instruction
68
PART 10
PART 10
69
What are the primary regenerative injection options? (6)
- Hyaluronic acid
- PRP (Platelet Rich Plasma)
- Stem cells
- Amniotic fluid injections
- Prolotherapy
- Lipogems
70
Hyaluronic Acid:
- What is it used primarily for and what does it do?
- Acts as a ______ ________.
- Is it a one-time injection or multiple injections?
- ___% of patients became pain-free.
- Primarily used for knee OA, acts similar to the substance that occurs naturally in the joints.
- shock absorber
- Can be one-time or multiple injections
- 30%
71
PRP (Platelet Rich Plasma):
-Contains a minimum of ____K platelets/µL.
Contains over 300 different molecules, including platelets, plasma, leukocytes, and erythrocytes.
-What are the effects of PRP? (4)
-Could possibly accelerate ______ healing.
-Can it help to shorten RTS?
-Limited evidence for PRP alone for focal articular cartilage defects.
-Variable outcomes with the use of PRP for chronic ____________.
- 200k
- Anti-inflammatory effects, stimulates chondrocytes, synovial proliferation, enhanced tissue regeneration
- graft (ACL, MCL, RC)
- Yes, autologous PRP with rehab leads to shortened RTS (2 weeks)
- chronic tendinopathy
72
Stem Cells:
- Obtained from ____________.
- Once taken from your hip/pelvis, they are spun to separate the stem cells and form a concentrate and then injected at the site of the injury.
-bone marrow
73
Amniotic Fluid Injections:
- What all does it contain?
- What are the positives compared to others?
- hyaluronic acid, electrolytes, growth factors, amino acids, proteins, enzymes, hormone
- Less invasive and expensive
74
Prolotherapy:
| -Local injection that usually includes substances such as dextrose/saline used in __________ conditions.
inflammatory
75
Lipogems:
- What is the purpose?
- What joint is it mainly used in?
- Taking fat cells from the abdomen to be used to treat pain, arthritis, and swelling.
- Used mainly in the knee joint, but has been used in the shoulder.
