Injury Prevention through training

Question 1

What are the different training periods?

Answer 1

Transition period (after last competition, unstructured). Preparatory period (off season), competition period (high intensity, low volume)

Question 2

WHat are the phases of the preparatory period?

Answer 2

Hypertrophy/endurance (low intensity with high volume), strength phase (intensity and volume increase to moderate levels), power phase (volume decreased to allow adequate recovery

Question 3

Cross training

Answer 3

Training for a sport with substitutions of alternative activites. Discontinued prior to preseason.

Question 4

Warmup

Answer 4

Prepares body for physical work, enhances blood flow to muscles. General–break a sweat. Specific–specific to sport. Lasts 10-15 min, effects last 45 minutes

Question 5

Cool down

Answer 5

Bring body back to resting state. 5-10 minutes. Stretching decreases muscle soreness

Question 6

active range of motion/ dynamic flexibilityq

Answer 6

Ability to move a joint with little resistance

Question 7

passive range of motion/ static flexibility

Answer 7

motion of joint to end points without muscles contraction

Question 8

Agonist

Answer 8

muscle producing movement

Question 9

antagonist

Answer 9

muscles undergoing stretch

Question 10

ballistic

Answer 10

bouncing movement, effective, use with caution

Question 11

dynamic stretching

Answer 11

functional in nature, related to activity to be engaged in. GOod for warmup

Question 12

what is the best technique to improve flexibility?

Answer 12

proprioceptive neuromuscular facilitation

Question 13

What is the most widely used device for measuring flexibility?

Answer 13

Goniometer

Question 14

What is the overhead squat assessment?

Answer 14

Determines mobility and stability of ankle, knee, hip, shoulder complex, stability of trunk

Question 15

strength

Answer 15

ability to generate force against resistance

Question 16

muscular endurance

Answer 16

repetitive muscular contractions (increase strength= increase endurance)

Question 17

power

Answer 17

Relationship between strength and time

Question 18

isometric contraction

Answer 18

no length change occurs during contraction

Question 19

isotonic contraction

Answer 19

concentric–shortening of muscles with contraction in an effort to overcome more resistance
eccentric–lengthening of muscle with contraction because load is greater than force being produced

Question 20

What determines level of muscular strength?

Answer 20

size of muscle, number of fibers, neuromuscular efficiency, biomechanical factors

Question 21

types of muscle fibers

Answer 21

slow twitch–postural muslces

fast twitch–high force in short amount of time

Question 22

signs of overtraining

Answer 22

apathy, loss of apetite, sdeclines in performance, weightloss, inability to sleep

Question 23

How does strength increase?

Answer 23

increase in protein myofilament number and size

Question 24

strength training pyramid

Answer 24

Base of stability. Next level strenght, top is power.

Question 25

What is the core?

Answer 25

lumbo-pelvic-hip complex. 29 muscles.

Question 26

What does core training increase?

Answer 26

Postural control, dynamic stabilization of kinetic chain. Improve neuromuscular efficiency throughout the body.

Question 27

Resistance training

Answer 27

(aka lifting weights) Work muscles at increasingly higher intensityiesq

Question 28

What is the ideal sets and reps?

Answer 28

2 sets of 6-8 reps

Question 29

Open kinetic chain exercise

Answer 29

Part doesn’t have contact with ground or supporting surface

Question 30

closed kinetic chain exercise

Answer 30

Connected with ground/ supporting surface, weight bearing

Question 31

circuit training

Answer 31

combination of exercise stations

Question 32

plyometric exercise

Answer 32

rapid stretch, eccentric contraction followed by rapid concentric contraction (ex: jumps, bounds)

Question 33

calisthenic strengthening exercises

Answer 33

free exercise, gravities involvement determines level of intensity (ex: pull ups, push ups, leg extensions)

Question 34

functional training

Answer 34

involves tri-planar activities designed to challenge the whole body, concentric, eccentric, and isometric muscle contractions

Question 35

aerobic exercise

Answer 35

low intensity, can be sustained for a long period of time

Question 36

anaeroic exercise

Answer 36

intensity is so high that demand for oxygen is greater than body’s ability to deliver

Question 37

interval training

Answer 37

intermittent activities, involve periods of intense work and active recovery