Chapter 3- Part 2 Flashcards
In order, what are the physiological strategies to prevent musculoskeletal injuries?
Pre-activity screening, warm-up, physical preparation, cool-down
What information should pre-activity screening provide?
Current health issues, musculoskeletal conditions that may increase the risk of injury, previous injuries and prescription medicine
How does the warm-up prepare a performer?
Physiologically and psychologically for the main event
How long should a suitable warm up last for and what should it incorporate?
8-10 minute, cause a slight sweat, should include 5 mins of aerobic training, similar movements to those being performed and dynamic stretching
What does dynamic stretching involve?
Moving a joint through its range of motion with controlled momentum
What does preparation involve?
Correct training methods being targeted to match the goals of a performer
If strength is a goal, what should be targeted during preparation?
Weight/resistance training
What are some training methods during preparation which can reduce the risk of musculoskeletal injuries?
Strength/resistance, core and flexibility training
What does strength/resistance training develop and improve?
Develops speed, power and agility, improves balance and stability, improves muscle/tendon strength, preserves functional capacity
What is the core made up of?
Abdominals, obliques, gluteals
What will core training result in?
Improved running efficiency, improved balance and stability, and improved transfer of power between upper and lower body extremities
What will flexibility training result in?
Increased range of motion which reduces injury risk, enhanced speed/strength/power, and reduces the effect of DOMS
What is DOMS?
Delayed onset of muscle soreness
What are some acute responses to an adequate warm-up?
Increased heart rate, increased blood flow, increased muscle length/temperature
What is periodisation?
The structured planning of a training program
How does periodisation minimise the risk of injury?
It means overtraining will not occur and ensures sufficient recovery time
What should the cool-down enable the body to do?
Return to a pre-exercise state
What should a cool-down incorporate?
The same activity at a lower intensity, followed by some stretching which reduces the effects of DOMS
What does a low intensity, active recovery promote?
Blood flow, which prevents blood pooling and facilitates the removal of metabolic by products
What is ballistic stretching?
Taking a joint through its range of motion in an uncontrolled manner, which increases the potential of injury
What occurs during strength training?
A load is applied to a muscle or group of muscles, such as weight training
What is an eccentric load?
When a muscle lengthens under tension
Why is injury more likely to occur under eccentric loading?
A greater force is applied in a lengthening muscle during an eccentric contraction
