Conditioning: Exam 2 Flashcards
Fitness
Ability to compete a high level
Therapeutic exercise
Exercises used in a rehab program
Importance of fitness
Allows you to compete at a high level and it prevents injury
What 2 things are therapeutic exercises part of?
- reconditioning/ rehab process
- maintaining fitness level of athlete while recovering
Relationship of S&C coach and ATC
Essential to have a good working relationship and the ATC should be aware of demands and expectations of athletes from s&c
When should the ATC be ready to intervene in strength and conditioning?
- widespread occurrence of injuries
- poor technique
- modifications for injuries or removing athletes
- hand off from rehab to full activity
Principles of Conditioning and Training (10)
- safety
- warm up/ cool down
- motivation
- overload and SAID principle
- consistency/ routine
- progression
- intensity
- specificity
- individuality
- minimize stress
Warm up is a precaution against….
Precaution against unnecessary musculoskeletal injury/ soreness and prepares body physiologically for physical work
**may enhance certain aspects of performance
What should be considered about warm ups?
Weather conditions and weather delays
Is the cool down essential?
Yes
Cool down
Brings the body back to resting state
How long should cool down last?
5-10 minutes
What can result from a cool down/ stretching?
Decreased muscle soreness
Cardiorespiratory endurance
Ability to perform whole body, large muscle activities for extended periods of time
What does Cardiorespiratory endurance improve?
- o2 transport
- heart muscle strength and efficiency (resting heart rate, higher stroke vol, cardiac output)
How to train Cardiorespiratory endurance
Interval training and continuous training
Interval training
Alternating periods of work/ active recovery
FITT principles
Frequency, intensity, type, time
Frequency (FITT)
At least 3x/wk
Intensity (FITT)
70% max HR
Type (FITT)
Aerobic vs anaerobic
Time (FITT)
At least 20 minutes elevated HR
Strength
Ability to generate force against resistance
Power
The relationship between strength an time
Muscular endurance
Repetitive muscular contractions against some resistance
Hypertrophy
Enlargement of a muscle caused by an increase in the size of its cells in response to training
Atrophy
Decrease of a muscle caused by a decrease in the size of its cells due to inactivity
Fast twitch
Fatigues rapidly
Anaerobic in nature
High force in short amount of time
powerful movements
Slow twitch
Fatigue resistant
Time produce force is longer
Long duration, aerobic type activities
Generally major constituent of postural muscles
Isometric muscle contractions
Muscle contracts to increase tension but no change in muscle length
What is a good first strengthening exercise for post injury or surgery?
Isometric
What type of strength gains will you receive with isometric contractions?
Small range of motion
Example of isometric contractions
Bicep contraction against table
Concentric contractions
Muscle shortens while contracting against resistance
What is the most common form of strengthening?
Concentric
Example of concentric contraction
Biceps curl with dumbbell from elbow extension to elbow flexion
Eccentric contraction
Muscle lengthens while contracting against resistance
What type of contraction has great potential strength gains but also can cause greater muscle damage?
Eccentric
What type of muscle contraction is important in deceleration injures?
Eccentric
Example of eccentric
Negative of lower a dumbbell
Isokinetic contraction
Exercise at a fixed velocity of movement
Goal of isokinetic contractions
Provide max resistance throughout the range of motion
Techniques of resistance training (4)
- 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
Functional training
Integrated exercises designed to improve functional movement patterns and training in multiple planes of motion
What is the next step in rehab once strength and ROM goals are met?
Functional training
What should an ATC understand concerning functional training?
Demands and movements of sport and be able to replicate the patterns in rehab exercises
The core
The lumbar-pelvic-hip-abdominal complex
What is the foundation for efficient muscular output and stability?
core strength
What are the risks of a weak core?
Inefficient muscle movements which can lead to injury
What should be incorporated into every rehab program?
Core stabilization
Plyometric exercise
Rapid stretch, eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement
What type of exercise is important in developing eccentric control and power?
Plyometric
What are plyometrics stressful on?
Musculoskeletal system
What is critical for females in preventing osteoporosis?
Strength training
What is related to hypertrophy?
Testosterone
What happens due to enhanced nervous system and muscle interaction in females?
Remarkable gains in which following these gains, a plateau occurs (efficiency)
Strength training in adolescents
- 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
Caution when training adolescents
- close supervision and instruction
- beware of overloading before body is mature enough to handle
How should you go about strength gains in adolescents?
Without significant hypertrophy
Calisthenics and body weight resistance
Active range of motion
- dynamic flexibility
- ability to move joint with little resistance
- may be limited by strength or pain
- doing it by yourself
Passive range of motion
- static flexibility
- motion of joint to end points w/o muscle contraction
- may be limited by obstruction or flexibility
- someone else moving for you
Agonist
Muscle producing movements
Agonist example
Quads contract—> knee extension
Antagonist
Muscle undergoing stretch during movement
Antagonist example
Hamstring will stretch during knee extension
How do agonist and antagonist work together?
Produce smooth coordinated movements
Ballistic stretching
Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle
**possible soreness and risk of over stretching
Dynamic stretching
Considered functional and often suggested for athletes prior to activity
Static stretching
Passively stretching
Controlled with less chance of injury (typical stretching)
Factors that limit flexibility (5)
- bony structure
- excessive fat/ muscle
- muscle and tendon lengths
- connective tissue
- scarring and contractures
