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CPT > anaerobic training considerations and common injuries > Flashcards

anaerobic training considerations and common injuries Flashcards

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1
Q

concurrent weightlifting in aerobic training=

A

differing changes in enzyme/hormone activity, muscle fiber activation patterns, muscle physiology

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2
Q

if anaerobic benefits are the primary goal

A

weightlifting first during each session and work on cardiovascular improvements afterward via intermittent, short-interval conditioning drills

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3
Q

if aerobic benefits are the primary goal

A

get adequate aerobic work volume and use resistance training in a complementary fashion to enhance movement and metabolic economy

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4
Q

if simply working on caloric expenditure

A

lift first and perform cardio after so that each energy system is worked in the correct order to limit fatigue

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5
Q

aerobic work first limits

A

weightlifting

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6
Q

aerobic work after lifting can

A

liberate energy byproducts from muscle and improve recovery

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7
Q

older adults show us much as 40% lower ____, fatigue ____, lose ____ due to connective tissue changes

A

power output measures, faster, mobility

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8
Q

the risk for falls and bone fracture increases with age-related losses in

A

speed, flexibility, stability, balance

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9
Q

safe resistance training in the from of simulated play ____ stunt growth or cause negative physical issues

A

does not

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10
Q

bodyweight exercise using ___, ____, ____, ____ and ____ activities in play-based programs are encouraged and well-received

A

pushing, pulling, climbing, ballistic

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11
Q

children do well using ____ activities rather than ____ work

A

short burst
continuous

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12
Q

lower attention spans require ____ and _____ must be considered

A

engaging activities and thermoregulatory capabilitis

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13
Q

an average adult females maximal total body strength is ___% less than males

A

40

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14
Q

upper body capacity of females is ___% of males, lower body capacity is ____%

A

55, 75

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15
Q

_______ among females as well as ____ dictate differences between the sexes

A

relatively lower quantities of lean mass, hormones

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16
Q

women prone to greater changes posses a

A

hormonal predisposition towards muscularity

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17
Q

women who show larger than average increases in mass may possess

A

higher than normal anabolic hormone levels
a high testosterone-to-estrogen ratio
genetic predisposition towards muscularity
greater tolerance to resistance exercise

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18
Q

excessive exercise can push the body to experience a cumulative over stress effect called

A

non-functional overreaching

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19
Q

non-functional overreaching

A

short-term detriment in performance as a result of increased training stress, which may take several days or a few weeks to restore

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20
Q

if overreaching is not managed it can result in

A

overtraining syndrome

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21
Q

overtraining syndrome

A

causes a severe reduction in performance due to hormonal, immunological, neurological and psychological disturbances

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22
Q

common OTS symptoms

A
  • 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
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23
Q

OTS symptoms can reflect

A

overload via anaerobic (sympathetic) or aerobic (parasympathetic)

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24
Q

sympathetic overtraining symptoms

A

performance decrements
easily fatigued
restlessness/excitability
disturbed sleep
weight loss
accelerated resting HR
delayed recovery
associated with anaerobic activity

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25
Q

parasympathetic overtraining syndrome

A

performance decrements
easily fatigued
depression, inhibition
sleep undisturbed
constant weight
bradicardiac HR
good recovery capabilities
associated with aerobic activity

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26
Q

detraining from resistance training causes

A

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

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27
Q

a week of rest from intense anaerobic training program can serve to

A

improve performance

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28
Q

detraining is most pronounced for

A

aerobic improvements

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29
Q

14 days off of aerobic training can result in

A

reduction of VO2 max by 1 MET

30
Q

aerobic compromise occurs within ___ days

A

7

31
Q

after 7 days of rest from aerobic activity, ____, ____, ____ revert back to pre-training conditions

A

mitochondrial, hemoglobin, capillary density

32
Q

after 7 days of rest from aerobic activity, cardiac output/stroke volume is

A

reduced

33
Q

detraining effects can be minimized during periods of low total training volume by increasing the

A

training intensity during each bout

34
Q

the application of ____ can help various soft tissue injuries

A

PRICE

35
Q

PRICE

A

protect
rest
ice
compress
elevate

36
Q

protection immediately following an injury is important to

A

protect the injured body part from further damage

37
Q

avoid ____ involving the injury site

A

painful activities

38
Q

the application of ice to the injured body part

A

reduces inflammation

39
Q

means of reducing swelling and excessive bleeding in the injured area

A

compression

40
Q

elevation above the level of the heart immediately following an injury helps to

A

minimize the amount of swelling and pain

41
Q

strain

A

stretching/tearing of a muscle or tendons

42
Q

strain occurs when

A

muscles are stretched beyond their limits

43
Q

sprain

A

stretching/tearing of a ligament

44
Q

sprains cause immediate

A

localized pain, swelling, immobility

45
Q

do sprains or strains take longer to heal

A

sprain

46
Q

why do sprains take longer to heal

A

limited blood supply

47
Q

strains impact ___ while sprains impact ____

A

muscle, joints

48
Q

common causes of strains and sprains

A

heavy lifting, joint instability, poor lifting mechanics, muscle imbalance, inadequate warm-up, overstretched tissue, overuse, rapid directional changes

49
Q

lower back pain caused by

A

conditions that impact bones, nerves muscles, vertebral discs or tendons of the lumbar spine

50
Q

in most cases, the tissue is predisposed to injury due to a combination of

A

too much stress
overuse, particularly from biomechanically compromised movements
muscle imbalances
lack of flexibility
general reconditioning
overstretched tissue

51
Q

shoulder impingement syndrome

A

rotator cuff tendons contract the outer end of the scapulae where the clavicle attaches and becomes inflamed/swollen allowing entrapment

52
Q

impingement can occur due to

A

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

53
Q

shoulder impingement syndrome has increased in prevalence among

A

younger Americans due to technology postures

54
Q

rotator cuff injuries usually caused by a combination of contributing factors including

A

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

55
Q

exertion rhabdomyolysis

A

breakdown and necrosis of skeletal muscle with subsequent release into circulation

56
Q

exertion rhabdomyolysis caused by

A

excessively intense and high-volume training with inadequate rest

57
Q

exertion rhabdomyolysis serious consequences

A

organ damage, severe ischemia, cardiac arrhythmia, even death

58
Q

exertion rhabdomyolysis increased prevalence due to

A

cultural excitement surrounding extreme training programs

59
Q

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

A

b

60
Q

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

A

d

61
Q

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%

A

d

62
Q

_____ training for improvements in aerobic fitness as well as hypertrophy, strength and/or power promotes conflicting changes in the body which can limit adaptations.

A

concurent

63
Q

Resistance training is very useful for older adults as it helps maintain function and limit loss of muscle mass with age known as _____

A

sarcopenia

64
Q

Detraining effects can be minimized during periods of low total training volume by increasing the training ____during each bout.

A

intensity

65
Q

true or False? Hormones primarily dictate differences between the sexes for adaptations to resistance training.

A

true

66
Q

True or False? Aerobic improvements are lost at a slower rate than anaerobic training adaptations during periods of detraining.

A

false

67
Q

True or False? Shoulder impingement syndrome is currently seen at higher rates among young adults due to forward “technology” postures.

A

true

68
Q

identify the practical applications involved in PRICE used to aid recovery for various soft tissue injuries.

A

protect
rest
ice
compression
elevation

69
Q

Identify the difference between a sprain and a strain.

A

sprain is the stretching/tearing of a ligament and strain is of a muscle or tendon

70
Q
  1. Identify at least four symptoms of the overtraining syndrome.
A

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

CPT (36 decks)

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