Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

CSCS Shit > Chapter 14 shit > Flashcards

Chapter 14 shit Flashcards

1
Q

What is the purpose of a warmup?

A

-Prepares the athlete mentally and physically for exercise or competition
-Well-designed warm-up confers a number of physiological responses that can potentially increase subsequent performance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are temperature-related effects of a warmup?

A

-Increase in muscle temperature
-Increase in core temperature
-Enhanced neural function
-Disruption of transient connective tissue bonds
-Best elicited via active warm-up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What are non-temperature related effects of a warmup?

A

-Increased blood flow to muscles
-Elevation of baseline oxygen consumption
-Postactivation potentiation
-Best elicited via active warm-up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are positive performance effects of warming up?

A

-Faster contraction and relaxation of agonist and antagonist muscles
-Improvements in rate of force development and reaction time
-Improvements in muscle strength and power
-Lowered viscous resistance in muscles and joints
-Improved oxygen delivery due to bohr effect
+Higher temperatures facilitate oxygen release from hemoglobin and myoglobin
-Increased blood flow to active muscles
-Enhanced metabolic reactions
-Increase in psychological preparedness for performance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What have warmups shown to improve performance in?

A

-Aerobic and anaerobic endurance
-Physical tasks (i.e. jumping)
-Actual sporting performance
-Structure of warmup should be specific to the activity being performed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What should a warmup generally consist of?

A

-Aerobic exercise
-Stretching
-Period of activity similar to the upcoming activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are the 2 phases of a typical warmup?

A

General and specific warm up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is a general warmup?

A

-5 minutes slow aerobic activity - i.e. jogging, skipping, cycling
+Increases:
++Heart rate
++Blood flow
++Deep muscle ++temperature
++Respiration rate
++Perspiration rate
+Decreases viscosity of joint fluids
-Period of general stretching to replicate ranges of motion needed for upcoming activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is the specific warmup?

A

-Incorporates movements similar to the movements of the athletes sport
-Should include rehearsal of the skills to be performed
-Warmups should progress gradually and provide sufficient intensity to increase muscle and core temperature without causing fatigue or reducing energy stores
-Typically lasts between 10 and 20 minutes
+Shorter warm ups common for most training sessions
+Longer warmups more common when warmup is an integral part of the main session or specific to competition

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What does RAMP protocol stand for?

A

Raise
Activate
Mobilize
Potentiate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What does the raise part of RAMP protocol consist of?

A

-Raises physiological parameters and levels of skill of the athletes via low intensity activities that mimic the sports movements
+Body temperature
+Heart rate
+Respiration rate
+Blood flow
+Joint fluid viscosity
-Similar to general warm-up but using sport specific movements that simulate movement patterns of the sport
-Assists in psychological preparation for the upcoming activity in addition to raising the physiological parameters

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What does the activate and mobilize part of the RAMP protocol consist of?

A

-Athlete continues to perform key movement patterns needed for the upcoming activity
+I.e. squat and lung patterns
-Focus on mobility for movement patterns, requires:
+Motor control
+Stability
+Flexibility
-Analogous to stretching component of typical warm-up
+Athletes in sports that require substantial ROM may need more time stretching
+Dynamic stretching is superior to static stretching in most cases
+Static stretching may be detrimental to performance in maximum strength, power, and strength endurance
+Phase should also address any movement issues within the athlete

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What does the potentiate part of the RAMP protocol consist of?

A

-Analogous to specific warmup and also focuses on the intensity of activities
-Deploys sport-specific activities that progress in intensity
+Intensity increases until it reaches the level required for the training session
-This phase is crucial for performance especially in activities requiring high levels of speed, strength, and power
-Effective planning allows athletes to add substantial work on aspects of performance without increasing the duration of the session

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is flexibility?

A

-A measure of range of motion (ROM)
+ROM - the degree of movement that occurs at a joint
-Consists of static and dynamic flexibility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is static flexibility?

A

-The range of possible movement around a joint during passive movement
+Requires no voluntary muscle activity - external force provides the stretch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is dynamic flexibility?

A

-The available ROM during active movements
+Requires voluntary muscle action

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What is the relationship between dynamic and static flexibility?

A

-Relationship between static and dynamic flexibility not fully understood
-Normal ROM at a joint does not necessarily result in normal movement
-Mobility is a more useful concept - integrates additional aspects such as:
+Balance
+Coordination
+Postural control
+Perception

18
Q

How does flexibility affect performance?

A

-Effect of flexibility on performance depends on the activity
+The most flexible athlete is not always the most successful
-Flexibility should be optimized for each sport
+Must consider the ROM throughout which force must be applied
+Consider key technical positions needed for performance
-Injury risk can be increased if the athlete lacks the ROM for performance
-Hyper flexibility can also increase injury risk

19
Q

What factors affect flexibility?

A

-Anatomical and training-related factors affect flexibility
-Some factors can be changed via training, others cannot
-Joint structure
+Ball-and socket joints (i.e. shoulder, hip) have the greatest ROM in all planes
+Ellipsoidal joints (i.e. wrist) joints that have an oval-shaped condyle that fits into an elliptical cavity
++Primarily allow sagittal and frontal plane movement
+Hinge joint (i.e. knee)
++Primarily allows sagittal motion
+Joint type, the shape of articulating surfaces, and the soft tissues around the joint alla affect ROM

20
Q

How does age and sex affect flexibility?

A

-Young people tend to be more flexible than older people
-Females tend to be more flexible than males
+May be due to structural differences and the type and extent of activities performed
-Older individuals undergo fibrosis - where fibrous connective tissue replaces degenerating muscle fibers
+Likely due to inactivity and tendency to use less available ROM during movement
+Older people can improve flexibility and strength with appropriate exercise

21
Q

How does muscle and connective tissue affect flexibility?

A

-Tissues can influence flexibility - ROM may be limited by:
+Muscle tissue
+Musculotendinous units
+Tendons
+Ligaments
+Fascial sheaths
+Joint capsules
+Skin
-Elasticity and plasticity affect joint ROM
+Elasticity - ability to return to resting length after a passive stretch
+Plasticity - tendency to assume new and greater length after passive stretching
+Stretching can positively affect connective tissue by taking advantage of plastic potential

22
Q

What is stretch tolerance?

A

-The ability to tolerate the discomfort of stretching
-People with greater ROM usually have greater stretch tolerance

23
Q

What is neural control?

A

-Ultimate control over ROM is at the level of the central and peripheral NS
-Effective flexibility training takes advantage of the ability to affect this system

24
Q

How does resistance training affect flexibility?

A

-Resistance training may increase flexibility
-Requires:
+Full available joint ROM must be used
+Must train both agonist and antagonist muscles

25
Q

How does muscle bulk affect flexibility?

A

-Significant increases in muscle bulk can adversely affect ROM by impeding joint movement
+I.e. an athlete with large biceps and deltoids may have difficulty:
++Stretching the triceps
++Racking a power clean
++Holding a bar during a front squat
-Need for large muscles may supersede the need for flexibility - always weigh pros and cons

26
Q

How does activity level affect flexibility?

A

-An active person will tend to be more flexible than an inactive person
-Generally associated with those who follow flexibility programs or resistance training with full ROM

27
Q

What should the frequency, duration, and intensity of stretching be?

A

-Stretching increases ROM temporarily - from 3 minutes to 24 hours
-Longer last effects require a dedicated stretching program
+Stretching twice per week for 5 weeks significantly improves flexibility
+Limited guidelines for specific stretching parameters
-15-30 seconds generally recommended
+Less than 15 seconds has little effect
+Greater than 30 seconds has diminishing return
-Stretch should be held at a position of mild discomfort
-Never compromise joint integrity for increased ROM
-Stretching should be preceded by general activity to raise muscle temperature
-Monitor athlete for loss of sensation or radiating pain

28
Q

How should one time their stretching?

A

-Stretches should be performed following practice and competition
+Increased muscle temperature helps with greater ROM
+Increased temperature improves elastic properties of collagen in muscles and tendons
+May decrease muscle soreness
-Stretches can be performed as a separate session
+Depending on flexibility needs, increased frequency of stretching may be needed
+Stretching should be preceded by general warmup to increase body temperature

29
Q

How do muscle spindles act in stretching?

A

-Intrafusal fibers that run parallel to extrafusal muscle fibers
-Muscle spindles are stimulated during rapid stretching movement
+Sensory neuron in spindle innervates motor neuron in the spine
+Motor neuron causes a muscle contraction in the fibers associated with the muscle spindle
++Known as stretch reflex
+Stretch reflex should be avoided during stretching as it will limit ROM
++If spindles are not stimulated, the muscles can relax and allow greater

30
Q

How do GTOs act in stretching?

A

-Mechanoreceptors located near the musculotendinous junction that are sensitive to increases in tension
-GTO stimulation causes the muscle to relax
-Relaxation that occurs in the same muscle experiencing tension is called autogenic inhibition
+Can be accomplished via active contraction of a muscle immediately before a passive stretch of that same muscle
+Tension built up during active contraction stimulates the GTO
++Causes reflexive relaxation of muscle during subsequent passive stretch
-Relaxation that occurs in the antagonist muscle to the muscle experiencing tension is called reciprocal inhibition
+Occurs when one simultaneously contracts the opposite muscle of the muscle being stretched

31
Q

What are the 6 types of stretching?

A

Static
Dynamic
Ballistic
PNF
Active
Passive

32
Q

What is an active stretch?

A

-person stretching supplies the force of the stretch
+I.e. sitting toe touch - athlete contracts abdominal muscles and hip flexors to stretch the hamstrings and low back

33
Q

What is a passive stretch?

A

partner or stretching machine supplies force to cause or enhance a stretch

34
Q

What is a Static stretch?

A
  • slow and constant with end position held for 15-30 seconds
    -Can be active or passive
    -Performed slowly to avoid eliciting the stretch reflex
    +Move slowly into end-range until mild discomfort
    -Injuries are possible if stretch is too intense
    +Decrease intensity if experiencing pain, radiating symptoms, or loss of sensation
    +Use caution on hypermobile joints
    +Avoid combination movements involving the spine (i.e. extension + lateral flexion)
    -No risk if proper technique is used
    -Appropriate for all athletes in a variety of sports for enhanced flexibility
35
Q

What is a ballistic stretch?

A

-Stretch involving active muscular action using a bouncing type movement in which the end position is not held
-Can cause injuries if not appropriately controlled or sequenced
-Usually stimulates the stretch reflex
-When done properly can be used effectively to enhance ROM
-Should be avoided in previously injured areas

36
Q

What is a dynamic stretch?

A

-A functionally based stretching exercise that uses sport-generic and sport-specific movements to prepare the body for activity
+Sometimes referred to as mobility drills
-Dynamic stretching activities use general and sport-specific movements to prepare the body for activity
-Performed in a more controlled manner than ballistic stretching
+Promotes dynamic flexibility that replicates the movement patterns and range of motion required for sport activities
+Muscle does not relax but remains active throughout ROM
-Ideal as warmup activity
+Dynamic stretching on its own may not improve ROM as much as static stretching
+Static or PNF stretching should be used if greater static ROM is needed
+Dynamic stretching must be coordinated with appropriate sport techniques and never compromise proper technique

37
Q

What is PNF stretching?

A

-Proprioceptive Neuromuscular Facilitation
-Involves both active (concentric and isometric) and passive muscle actions
-Usually performed with partner
-Involves three specific muscle actions:
+Isometric and concentric muscle actions of the antagonist (the muscle being stretched) used before passive stretch
++Isometric action referred to as the “hold”
+++Causes autogenic inhibition
++Concentric action referred to as the contraction
+++Causes autogenic inhibition
++Concentric action of the agonist (opposing muscle to the muscle being stretched) is used during the passive stretch of the antagonist - known as agonist contraction
+++Causes reciprocal inhibition
++All PNF also involves passive, static stretches called the relax

38
Q

What are the three main types of PNF stretching?

A

Hold-relax
Contract-relax
Hold-relax with agonist contraction

39
Q

What is hold-relax stretching?

A

-Begins with passive pre-stretch held at a point of mild discomfort
+Held for 10 seconds
-Partner then applies force against the stretched muscle and instructs athlete to “hold” - causing isometric contraction of targeted muscle
+Causes autogenic inhibition
+Performed for 6 seconds
-Athlete then relaxes for a passive stretch
+Held for 30 seconds

40
Q

What is contract-relax stretching?

A

-Begins with passive pre-stretch held at a point of mild discomfort
+Held for 10 seconds
-Athlete then concentrically contracts targeted muscle through a full ROM against mild resistance from partner
+Causes autogenic inhibition
-Athlete then relaxes for a passive stretch
+Held for 30 seconds

CSCS Shit (24 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions