anaerobic training considerations and common injuries Flashcards
concurrent weightlifting in aerobic training=
differing changes in enzyme/hormone activity, muscle fiber activation patterns, muscle physiology
if anaerobic benefits are the primary goal
weightlifting first during each session and work on cardiovascular improvements afterward via intermittent, short-interval conditioning drills
if aerobic benefits are the primary goal
get adequate aerobic work volume and use resistance training in a complementary fashion to enhance movement and metabolic economy
if simply working on caloric expenditure
lift first and perform cardio after so that each energy system is worked in the correct order to limit fatigue
aerobic work first limits
weightlifting
aerobic work after lifting can
liberate energy byproducts from muscle and improve recovery
older adults show us much as 40% lower ____, fatigue ____, lose ____ due to connective tissue changes
power output measures, faster, mobility
the risk for falls and bone fracture increases with age-related losses in
speed, flexibility, stability, balance
safe resistance training in the from of simulated play ____ stunt growth or cause negative physical issues
does not
bodyweight exercise using ___, ____, ____, ____ and ____ activities in play-based programs are encouraged and well-received
pushing, pulling, climbing, ballistic
children do well using ____ activities rather than ____ work
short burst
continuous
lower attention spans require ____ and _____ must be considered
engaging activities and thermoregulatory capabilitis
an average adult females maximal total body strength is ___% less than males
40
upper body capacity of females is ___% of males, lower body capacity is ____%
55, 75
_______ among females as well as ____ dictate differences between the sexes
relatively lower quantities of lean mass, hormones
women prone to greater changes posses a
hormonal predisposition towards muscularity
women who show larger than average increases in mass may possess
higher than normal anabolic hormone levels
a high testosterone-to-estrogen ratio
genetic predisposition towards muscularity
greater tolerance to resistance exercise
excessive exercise can push the body to experience a cumulative over stress effect called
non-functional overreaching
non-functional overreaching
short-term detriment in performance as a result of increased training stress, which may take several days or a few weeks to restore
if overreaching is not managed it can result in
overtraining syndrome
overtraining syndrome
causes a severe reduction in performance due to hormonal, immunological, neurological and psychological disturbances
common OTS symptoms
- persistent heavy, stiff, and sore muscles (not DOMS)
- persistent fatigue, washed-out/burned out feeling
- decreased performance capacity and intensity/ability to maintain the training regimen
- increased susceptibility to infections, colds, headaches
- nagging and somewhat chronic injuries
- sleep disturbances
- decreased mental concentration and restlessness
- increased irritability and depression
- HR variations, elevated resting HR, suppressed exercise HR
- loss of appetite and weight loss
- bowel movement changes
- absence of menstruation
OTS symptoms can reflect
overload via anaerobic (sympathetic) or aerobic (parasympathetic)
sympathetic overtraining symptoms
performance decrements
easily fatigued
restlessness/excitability
disturbed sleep
weight loss
accelerated resting HR
delayed recovery
associated with anaerobic activity
parasympathetic overtraining syndrome
performance decrements
easily fatigued
depression, inhibition
sleep undisturbed
constant weight
bradicardiac HR
good recovery capabilities
associated with aerobic activity
detraining from resistance training causes
reduction in muscle mass and fiber size
increased capillary and mitochondrial density
increased body fat
increased aerobic enzyme with concurrent reductions in anaerobic enzyme concentration
reduction in neuromuscular efficiency
a week of rest from intense anaerobic training program can serve to
improve performance
detraining is most pronounced for
aerobic improvements
14 days off of aerobic training can result in
reduction of VO2 max by 1 MET
aerobic compromise occurs within ___ days
7
after 7 days of rest from aerobic activity, ____, ____, ____ revert back to pre-training conditions
mitochondrial, hemoglobin, capillary density
after 7 days of rest from aerobic activity, cardiac output/stroke volume is
reduced
detraining effects can be minimized during periods of low total training volume by increasing the
training intensity during each bout
the application of ____ can help various soft tissue injuries
PRICE
PRICE
protect
rest
ice
compress
elevate
protection immediately following an injury is important to
protect the injured body part from further damage
avoid ____ involving the injury site
painful activities
the application of ice to the injured body part
reduces inflammation
means of reducing swelling and excessive bleeding in the injured area
compression
elevation above the level of the heart immediately following an injury helps to
minimize the amount of swelling and pain
strain
stretching/tearing of a muscle or tendons
strain occurs when
muscles are stretched beyond their limits
sprain
stretching/tearing of a ligament
sprains cause immediate
localized pain, swelling, immobility
do sprains or strains take longer to heal
sprain
why do sprains take longer to heal
limited blood supply
strains impact ___ while sprains impact ____
muscle, joints
common causes of strains and sprains
heavy lifting, joint instability, poor lifting mechanics, muscle imbalance, inadequate warm-up, overstretched tissue, overuse, rapid directional changes
lower back pain caused by
conditions that impact bones, nerves muscles, vertebral discs or tendons of the lumbar spine
in most cases, the tissue is predisposed to injury due to a combination of
too much stress
overuse, particularly from biomechanically compromised movements
muscle imbalances
lack of flexibility
general reconditioning
overstretched tissue
shoulder impingement syndrome
rotator cuff tendons contract the outer end of the scapulae where the clavicle attaches and becomes inflamed/swollen allowing entrapment
impingement can occur due to
repeated overhead lifting or improper lifting technique
shoulder joint instability
excessive pushing exercising without enough pulling which pulls the shoulders forward
rotator cuff and scapular stabilizer weaknesses
posterior capsule tightness
postural distortions
shoulder impingement syndrome has increased in prevalence among
younger Americans due to technology postures
rotator cuff injuries usually caused by a combination of contributing factors including
repetitive stress from overuse and/or consistent overhead activities
damaged and inflamed tissues in compression syndromes and erosion of connective tissue
improper weight lifting techniques and inadequate rotator cuff strength
exertion rhabdomyolysis
breakdown and necrosis of skeletal muscle with subsequent release into circulation
exertion rhabdomyolysis caused by
excessively intense and high-volume training with inadequate rest
exertion rhabdomyolysis serious consequences
organ damage, severe ischemia, cardiac arrhythmia, even death
exertion rhabdomyolysis increased prevalence due to
cultural excitement surrounding extreme training programs
Which is accurate for children or adolescents performing resistance training?
a. Resistance training stunts a child’s growth
b. Body-weight exercises in play-based programs are useful for developing children
c. Children perform better with continuous work
d. All of the above are incorrect
b
Which statement concerning detraining effects from resistance training is accurate?
a. Muscle fiber size is reduced
b. Anaerobic enzyme concentrations are reduced
c. Reduced neuromuscular efficiency
d. All of the above are true
d
It is estimated that ______ of adults experience acute or chronic lower back pain caused by issues surrounding the lumbar spine.
a. 50%
b. 75%
c. 80%
d. 90%
d
_____ training for improvements in aerobic fitness as well as hypertrophy, strength and/or power promotes conflicting changes in the body which can limit adaptations.
concurent
Resistance training is very useful for older adults as it helps maintain function and limit loss of muscle mass with age known as _____
sarcopenia
Detraining effects can be minimized during periods of low total training volume by increasing the training ____during each bout.
intensity
true or False? Hormones primarily dictate differences between the sexes for adaptations to resistance training.
true
True or False? Aerobic improvements are lost at a slower rate than anaerobic training adaptations during periods of detraining.
false
True or False? Shoulder impingement syndrome is currently seen at higher rates among young adults due to forward “technology” postures.
true
identify the practical applications involved in PRICE used to aid recovery for various soft tissue injuries.
protect
rest
ice
compression
elevation
Identify the difference between a sprain and a strain.
sprain is the stretching/tearing of a ligament and strain is of a muscle or tendon
- Identify at least four symptoms of the overtraining syndrome.
a. persistent heavy, stiff, and sore muscles , b. persistent fatigue, washed-out/burned out feeling , c. decreased performance capacity , d. increased susceptibility to infections, colds, headaches , e. nagging and somewhat chronic injuries , f. sleep disturbances , g. decreased mental concentration and restlessness , h. increased irritability and depression , i. elevated resting heart rate or a suppressed exercise heart rate , j. loss of appetite and weight loss , k. bowel movement changes , l. absence of menstruation
