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Kinesiology > Conditioning: Exam 2 > Flashcards

Conditioning: Exam 2 Flashcards

1
Q

Fitness

A

Ability to compete a high level

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2
Q

Therapeutic exercise

A

Exercises used in a rehab program

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3
Q

Importance of fitness

A

Allows you to compete at a high level and it prevents injury

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4
Q

What 2 things are therapeutic exercises part of?

A
  • reconditioning/ rehab process

- maintaining fitness level of athlete while recovering

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5
Q

Relationship of S&C coach and ATC

A

Essential to have a good working relationship and the ATC should be aware of demands and expectations of athletes from s&c

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6
Q

When should the ATC be ready to intervene in strength and conditioning?

A
  • widespread occurrence of injuries
  • poor technique
  • modifications for injuries or removing athletes
  • hand off from rehab to full activity
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7
Q

Principles of Conditioning and Training (10)

A
  • safety
  • warm up/ cool down
  • motivation
  • overload and SAID principle
  • consistency/ routine
  • progression
  • intensity
  • specificity
  • individuality
  • minimize stress
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8
Q

Warm up is a precaution against….

A

Precaution against unnecessary musculoskeletal injury/ soreness and prepares body physiologically for physical work

**may enhance certain aspects of performance

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9
Q

What should be considered about warm ups?

A

Weather conditions and weather delays

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10
Q

Is the cool down essential?

A

Yes

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11
Q

Cool down

A

Brings the body back to resting state

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12
Q

How long should cool down last?

A

5-10 minutes

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13
Q

What can result from a cool down/ stretching?

A

Decreased muscle soreness

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14
Q

Cardiorespiratory endurance

A

Ability to perform whole body, large muscle activities for extended periods of time

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15
Q

What does Cardiorespiratory endurance improve?

A
  • o2 transport

- heart muscle strength and efficiency (resting heart rate, higher stroke vol, cardiac output)

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16
Q

How to train Cardiorespiratory endurance

A

Interval training and continuous training

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17
Q

Interval training

A

Alternating periods of work/ active recovery

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18
Q

FITT principles

A

Frequency, intensity, type, time

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19
Q

Frequency (FITT)

A

At least 3x/wk

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20
Q

Intensity (FITT)

A

70% max HR

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21
Q

Type (FITT)

A

Aerobic vs anaerobic

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22
Q

Time (FITT)

A

At least 20 minutes elevated HR

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23
Q

Strength

A

Ability to generate force against resistance

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24
Q

Power

A

The relationship between strength an time

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25
Q

Muscular endurance

A

Repetitive muscular contractions against some resistance

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26
Q

Hypertrophy

A

Enlargement of a muscle caused by an increase in the size of its cells in response to training

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27
Q

Atrophy

A

Decrease of a muscle caused by a decrease in the size of its cells due to inactivity

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28
Q

Fast twitch

A

Fatigues rapidly
Anaerobic in nature
High force in short amount of time
powerful movements

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29
Q

Slow twitch

A

Fatigue resistant
Time produce force is longer
Long duration, aerobic type activities
Generally major constituent of postural muscles

30
Q

Isometric muscle contractions

A

Muscle contracts to increase tension but no change in muscle length

31
Q

What is a good first strengthening exercise for post injury or surgery?

A

Isometric

32
Q

What type of strength gains will you receive with isometric contractions?

A

Small range of motion

33
Q

Example of isometric contractions

A

Bicep contraction against table

34
Q

Concentric contractions

A

Muscle shortens while contracting against resistance

35
Q

What is the most common form of strengthening?

A

Concentric

36
Q

Example of concentric contraction

A

Biceps curl with dumbbell from elbow extension to elbow flexion

37
Q

Eccentric contraction

A

Muscle lengthens while contracting against resistance

38
Q

What type of contraction has great potential strength gains but also can cause greater muscle damage?

A

Eccentric

39
Q

What type of muscle contraction is important in deceleration injures?

A

Eccentric

40
Q

Example of eccentric

A

Negative of lower a dumbbell

41
Q

Isokinetic contraction

A

Exercise at a fixed velocity of movement

42
Q

Goal of isokinetic contractions

A

Provide max resistance throughout the range of motion

43
Q

Techniques of resistance training (4)

A
  • progressive resistance exercise
  • overload principle must be applied
  • must work muscle at increasingly higher intensities to enhance strength overtime
  • if intensity does not increase but training continues then muscle strength will be sustained
44
Q

Functional training

A

Integrated exercises designed to improve functional movement patterns and training in multiple planes of motion

45
Q

What is the next step in rehab once strength and ROM goals are met?

A

Functional training

46
Q

What should an ATC understand concerning functional training?

A

Demands and movements of sport and be able to replicate the patterns in rehab exercises

47
Q

The core

A

The lumbar-pelvic-hip-abdominal complex

48
Q

What is the foundation for efficient muscular output and stability?

A

core strength

49
Q

What are the risks of a weak core?

A

Inefficient muscle movements which can lead to injury

50
Q

What should be incorporated into every rehab program?

A

Core stabilization

51
Q

Plyometric exercise

A

Rapid stretch, eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement

52
Q

What type of exercise is important in developing eccentric control and power?

A

Plyometric

53
Q

What are plyometrics stressful on?

A

Musculoskeletal system

54
Q

What is critical for females in preventing osteoporosis?

A

Strength training

55
Q

What is related to hypertrophy?

A

Testosterone

56
Q

What happens due to enhanced nervous system and muscle interaction in females?

A

Remarkable gains in which following these gains, a plateau occurs (efficiency)

57
Q

Strength training in adolescents

A
  • if properly supervised, young individuals can improve strength, power, endurance, balance, and proprioception
  • develop a positive body image
  • results in improved sports performance while preventing injuries
58
Q

Caution when training adolescents

A
  • close supervision and instruction

- beware of overloading before body is mature enough to handle

59
Q

How should you go about strength gains in adolescents?

A

Without significant hypertrophy

Calisthenics and body weight resistance

60
Q

Active range of motion

A
  • dynamic flexibility
  • ability to move joint with little resistance
  • may be limited by strength or pain
  • doing it by yourself
61
Q

Passive range of motion

A
  • static flexibility
  • motion of joint to end points w/o muscle contraction
  • may be limited by obstruction or flexibility
  • someone else moving for you
62
Q

Agonist

A

Muscle producing movements

63
Q

Agonist example

A

Quads contract—> knee extension

64
Q

Antagonist

A

Muscle undergoing stretch during movement

65
Q

Antagonist example

A

Hamstring will stretch during knee extension

66
Q

How do agonist and antagonist work together?

A

Produce smooth coordinated movements

67
Q

Ballistic stretching

A

Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle

**possible soreness and risk of over stretching

68
Q

Dynamic stretching

A

Considered functional and often suggested for athletes prior to activity

69
Q

Static stretching

A

Passively stretching

Controlled with less chance of injury (typical stretching)

70
Q

Factors that limit flexibility (5)

A
  • bony structure
  • excessive fat/ muscle
  • muscle and tendon lengths
  • connective tissue
  • scarring and contractures

Kinesiology (23 decks)

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