Chapter 7 Flashcards

1
Q

Children’s muscle mass increases _______ through the developing years

A

Quickly

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2
Q

When puberty begins, what increases in boys?

A

Testosterone, growth hormone, and insulin-like growth factor. Muscle mass increases and shoulders widen

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3
Q

When puberty hits, what increases in girls?

A

Estrogen. Increase in fat deposits, development of breasts, and widening of their hips

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4
Q

Is resistance training safe for youth?

A

It is a safe and effective way to condition youth athletes if done with care and following guidelines

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5
Q

There is a ______ strength increase in untrained youth

A

30-40% strength increase

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6
Q

What is one major benefit for youth training?

A

Can influence future health decisions

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7
Q

What are ways to reduce overuse injury risk in youth?

A
  1. Evaluate
  2. Educate parents
  3. Encourage long term training programs
  4. Training should be multidimensional
  5. Recovery strategies
  6. Proper healthly lifestlye choices
  7. Coaches should go through professional development programs
  8. Support and encourage kids
  9. Encourage kids to take on different sports
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8
Q

What are the training guidelines for youth?

A
  1. Understand the benefits and risks
  2. Exercise in safe and hazard free areas
  3. Dynamic warm-ups prior to training
  4. Static stretching after session
  5. Monitor children’s exercise stress tolerance
  6. Start sessions with light loads
  7. Increase resistance by 5-10% at a time
  8. 1-3 sets of 6-15 reps
  9. Focus on form
  10. 2-3 training days per week
  11. Spotter are important
  12. Systematic variations in the training program
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9
Q

What does the female athlete triad consist of?

A
  1. Energy availability
  2. Menstrual function
  3. Bone mineral density
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10
Q

Absence of menstrual cycles for three or more months?

A

Amenorrhea

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11
Q

Females are ______ times more likely to tear their ACL then men

A

6 times

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12
Q

_____ and _______ becomes more of a risk with increased age and may lead to more _____, _______, and _______.

A

Boss loss and fragility. Falls, fractures, and even disability

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13
Q

What happens to bones when age increases?

A

Bones become more porous and the prevention of osteoporosis should be taken into account

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14
Q

What are the safety recommendations for older adult resistance training?

A
  1. Prescreened
  2. 5-10 minute warm-ups
  3. Static stretching before or after
  4. Avoid the valsalva maneuver
  5. Do not overdo training
  6. 48-72 hours recovery between sessions
  7. Use full range of motion
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