Exam 2 Flashcards
Detriments of excessive flexibility
too much flexibility leads to unstable and loose joints which can increase injury rate that can result in joint subluxation and dislocation
flexibility
the achievable range of motion at a joint/group of joints without causing injury
good flexibility
helps avoid strain/injury by improving elasticity of muscles/connective tissue around joints
plastic elongation
permanent, nonrecoverable lengthening of soft tissue that occurs during low-force long-duration stretching
elastic elongation
temporary recoverable lengthening of soft tissue that occurs in high-force, short-duration stretching
Benefit of regular movement through a full range of motion on muscle fibers and ligaments
- improved range of motion= greater freedom of movement and increases the individuals ability to participate in many types of sports and activities
- when joints are not regularly moved through their entire range of motion, muscles and ligaments shorten and flexibility decreases
ballistic stretching
- “bouncing”
- uses momentum of a moving body/body part to produce the stretch
- fast and repetitive bouncing to achieve greater stretch
- should only be done after a long aerobic warm-up to avoid injury
How many times per week stretching should be done
- flexibility exercises should be done a minimum of 2-3 days per week
- stretching daily gets best results
Most common cause of chronic low back pain
- physical inactivity
- excessive sitting shortens back muscles, stiffens, weakens
Stress’s connection to pain
- psychological stress can lead to back pain
- stress= muscles contract
- frequent tightening of back muscles can throw back out of alignment and constrict blood vessels that supply oxygen and nutrients to the back
- chronic stress increases release of hormones that are linked to muscle and tendon injuries
- people under stress forget proper body mechanics
Connection between flexibility exercises and stress
- good posture enhances personal appearance, self-image, and confidence
- proper posture and body mechanics= using correct positions that keep your bones and joints in optimal alignment in activities of daily life
connection between inactivity and overall movement and strength
- leads to low levels of cardiorespiratory endurance
- chronic low back pain
- increase adipose tissue–> decreases range of motion around a joint
- loss of muscle mass
Finger Touch Test
assesses shoulder flexibility
- indicated ability to perform everyday movements such as reaching, bending, and turning
How people with asthma should exercise
- need to obtain proper medication before exercise
- regular program is best because random bouts can trigger asthma
- initially: intermittent program (frequent rests during exercise session)
- gradual warmup and cool down
- exercise in warm and humid conditions is better because it moistens airways
- drink water before, during, and after exercise
Who is high-intensity interval training (HIIT) safe for?
- high risk patients with chronic illness benefit
- powerful benefits for seniors
Asthma
coughing, wheezing, shortness of breath due to narrowing of airway passages because of contraction of airway muscles, swelling of mucous membranes, excess mucus
HIIT
- high-very high interval for 6-90 seconds followed by low-moderate recovery interval
- improves aerobic and anaerobic fitness at faster rate than continuous aerobic activity
cross-training
combines two or more activities in an exercise program
benefits of cross training
- enhances fitness, provides rest to tired muscles, decreases injury
- eliminates monotony and burnout of single-activity programs
- avoids plateaus in fitness programs
- can combine aerobic and nonaerobic activities
- produces better workouts than single activity
- good overall conditioning and improves/maintains fitness
How smoking affects ability to exercise
- physical exercise motivates a person to stop smoking
- smoking decreases the ability of blood to transport oxygen to working muscles
- increases airway resistance–> respiratory muscles have to work harder and consume more oxygen to ventilate a given amount of air
proper workout clothes
- wear several layers of lightweight clothing because warm air is trapped between layers of clothing= more heat conservation–> remove layers as body heat increases
- first layer= wick moisture (avoid cotton)
- wool, Dacron, polyester fleece next
- waterproof outer layer (wind resistant, breathable)
What to look for in running shoes
- shoes should be manufactured specifically for the activity
- good stability, motion control, comfortable fit
- nylon/ mesh uppers
- shouldn’t lean either side when placed on flat surface
- bend at ball of foot
What percentage of the body’s energy during exercise converts to heat
- 20-30% of energy body produces is used for mechanical work/movement
- 60-70% is converted to heat
- if heat can’t be dissipated because weather is too hot/humidity is too high, body temperature increases
How sprained ankles should be treated
R= rest
I= Ice (cold)–> 3-5x per day for first 36-48 hours
C= compression–> elastic bandages/wrap
E=elevation–> decreases blood flow (swelling)
- after 36-48 hours, heat can be used if there’s no further swelling/inflammation
side stitch
cramp-like pain in the ribcage that can develop in early stages of participation in exercise
How side stiches can be relieved
- slow down or stop
- lay on your back and bring both knees to chest and hold position for 30-60 seconds
why muscle cramps happen
- caused by body’s depletion of essential electrolytes or a breakdown in coordination between opposing muscle groups
how to treat muscle cramps
- stretch muscle involved
- rub it down
- do mild exercises that use that muscle
