Injury Prevention Through Fitness Flashcards
What is Periodization and what are some of its purposes?
It’s a manipulation of activity. To achieve peak performance, decrease injury and and overtraining, based on phases
What is the purpose of an off-season?
Injury prevention and strength building. Rising the standards and reapplying to next to season. Think of the off-season as a rebuilding phase
What are the foundations of Conditioning and Training?
Warming up/Cooling down, motivation, Applying Overload and SAID principles, consistency/routine, intensity, specificity, individuality, relaxation/minimize stress, safety
What does Off-Season Training Look like?
cross training, moderate to high intensity volumes, and building strength, power, and hypertrophy
What does Pre-Season focus on?
Endurance. High intensity with decreased volume in weightlifting. Lots of sprinting and playing
What does In-Season look like?
Competition/Maintenance. low volume, skill based training, and trying to maintain level of strength until off-season
What is the SAID Principle?
Specific Adaptations to Imposed Demands. The body will adapt to better overcome the stress that its under. Gradually increasing the stress is the best way to make progress
What does a cool down do?
Enhances venous bloodflow during recovery and minimizes tension on joints and muscles
Benefits of warming up?
muscles relax and contrast better.
increased temperature means decreased viscous resistance in muscles
increase in metabolic rate
aerobic metabolism is allowed to catch up ensuring energy and oxygen is properly supplied to muscles and body/ reduces lactate acid during exercise
reduces injury
pulmonary resistance to blood flow decreases with increasing temperature
Benefits of Cooling Down?
speeds of removal of lactic acid from blood
increases blood flow and prevents pooling (dizziness)
maintains muscle temperature for ROM and less stress on joints
AROM?
Active Range of Motion
muscle’s ability to actively move a joint through entire ROM
indicates flexibility and potential injury for muscles
PROM?
Passive Range of Motion
external force moves joint through range of motion (gravity, strap, or helper)
no muscle contraction and better force applied, indicates if joints, tendons, or ligaments are hurt
Types of Stretching?
Ballistic - bouncing (not recommended)
Static - passive for 15-30s
Dynamic - active and controlled movements
Proprioceptive Neuromuscular Facilitation Technique - combination of contractions and stretches. Think hamstring work with Vyron
Define Strength, Power, Endurance
Strength - ability to overcome resistance
Power - ability to overcome resistance + time
Endurance - muscle’s abiltiy to maintain contraction (better strength = better endurance)
Isotonic and Isometric Contractions?
Isotonic - concentric (shorten) and eccentric (lengthen)
Isometric - no change in joint angle, holding tension statically
