Chapter 7 Flashcards
process of restoring function through programmed exercise, to enable a return to competition
rehabilitation
trying to prevent injuries before they occur, through a preventative management program.
prehabilitation
recognizing concerns/injuries to be able to get athlete’s back to activity as quickly as possible
rehabilitation
program beginning 6-8 weeks before sports participation, allowing body to gradually adapt to demands
preseason conditioning
focuses on developing athlete in off-season
preseason conditioning
coach/strength and conditioning coach should give a program with type, frequency, intensity and duration of training
preseason conditioning
systematic application of exercise stress sufficient to stimulate muscle fatigue but not so severe that breakdown and injury occur
adaptation
increase in size of muscle tissue
hypertrophy
weakness and wasting away of muscle tissue
atrophy
type of training where muscles are worked until they reach capacity; once able to maintain, workload on muscle is increased to further build strength and endurance (allows body to adopt).
progressive resistance exercise
progressive overwork of muscles at a controlled rate, to achieve consistent gains in strength.
overload
muscle size and strength increase when pushed close to their
maximum
ideal rep is ____ reps and sets is ____
4-8,3-4
should allow for 60 sec of ____ between sets
rest
ability of muscle groups to respond to targeted training of muscles so increased strength is gained in that muscle group only
specificity
a motor nerve plus all the muscle fibers it stimulates
motor unit
used to carry out contraction
motor unit
fiber in a motor unit that requires a long period of time to generate force; fibers are resistant to fatigue
slow-twich fiber
jogging, swimming
slow-twich fiber
fiber in a motor unit that produces quick and forceful contractions; these fibers are easily fatigued
fast-twich fiber
weight lifting, sprinting
fast-twich fiber
increase in strength and should be close to desired movement of
activity
muscle fiber type is important to determine success in sports such as: distance running, sprinting, but not others such as:
shot-putting
process of muscle atrophy due to disuse, immobilization or starvation; leads to decreased strength and muscle mass
reversibility
slow-twich typically _______ faster than fast-twich
atrophy
everyone is different and born with a certain number of
fast and slow twich fibers
moving joints beyond normal range of motion
stretching
can be increased through increasing length of the muscle
ROM
war up by increasing heart rate, blood pressure and breathing rate is necessary to increase oxygen and muscle
nutrients
ability of a joint to move freely through its full range of motion
flexibility
females typically ____ flexible than males
more
older people ____ flexible than younger
less
flexibility is just as important as
muscular strength and endurance
gradual, slow stretching of muscle through entire range of motion, then holding position 20-30 seconds
static stretching
a rhythmical, bouncing action that stretches muscles a little farther each time
ballistic stretching
extra credit
proprioceptive neuromuscular facilitation
a combination of relaxing and contracting of muscles; initial isometric contraction against maximum resistance is held at end of range of motion, followed by relaxation and passive stretching
proprioceptive neuromuscular facilitation (PNF)
activity causing tension in muscle to increase but does not cause muscle to shorten
isometric exercise
these exercises are often used for rehab so a specific area of a muscle can be isolated
isometric exercises
also can increase blood pressure so people with blood pressure problems should avoid these exercises
isometric exercises
an activity causing muscle to contract and shorten
dynamic (isotonic) exercise
movement does occur during contraction
dynamic (isotonic) exercise
form of dynamic exercise accomplished utilizing a training partner
manual resistance training
advantages include: minimal equipment, spotter can control technique, workouts can be finished in less than 30 minutes, training can occur anywhere
manual resistance training
disadvantages include: if spotter is not trained properly-effectiveness and safety can be compromised
manual resistance training
uses a machine to control speed of a contraction within the ROM
isokinetic exercises
Isokinetic exercise machines such as:
Cybex, Biodex, Lido, Kincom
generally used by PT and not usually available to the public
isokinetic exercise machines
use of 6-10 strength exercises one after another; each done by performing specific number of exercises in a period of time before moving to next exercise
circuit training
short rest period between exercises
circuit training
if a combination of circuits are to be completed a longer period of ____ will be provided between each circuit
rest
activity putting increased demand on lungs, heart and other body systems.
cardio respiratory conditioning
aerobic/endurance training
cardio respiratory conditioning
activities such as walking, jogging, swimming, cross-country skiing or cycling
cardio respiratory conditioning
goal is mot make heart and lungs more proficient and able to use oxygen better
cardio respiratory conditioning
results include increased heart size, lower resting heart rate and blood pressure, increased metabolism
cardio respiratory conditioning
personal trainers, CSCS’s, coaches, AT’s etc. can put together specialized plans for individuals
specialized programs
areas of specificity can include strength, cardiovascular fitness, speed, endurance and body composition
specialized programs
~1840-~1860
American Renaissance
latter part of American romantic movement
American Renaissance
period of intense growth in uniquely American literature, art, philosophy, etc.
American Renaissance
in literature, American writers focused on creating a national identity, distinct from European models
American Renaissance
important movement in philosophy and literature in New England in the mid-1800’s
Transcendentalism
all objects are miniature versions of the universe, “microcosm.”
Transcendentalism
intuition and conscience “transcend” experience and reason
Transcendentalism
man is one with nature
Transcendentalism
perfection is an innate quality of mankind
Transcendentalism
God is __________, in nature and in man, “spark of the divine”
everywhere
self-reliance and individualism outweigh external authority and bind conformity to custom and tradition
Transcendentalism
key Transcendentalist figures:
Ralph Waldo Emerson
Henry David Thoreau
Margaret Fuller
