Lecture 7 Flashcards
What is the role of a trainer?
- develop exercise program
- instruct exercise technique
- supervise training sessions
- monitor training progress
Why is supervision important?
- proper exercise technique
- adherence = fewer missed training sessions
- increased effort = train at appropriate intensity
DOMS:
- muscle soreness with onset 24-48 hours following exercise
- unaccustomed exercise
- eccentric muscle action
ex. of eccentric muscle action:
- resistance exercise
- downhill running
- alpine skiing
Concentric actions can lead to _____ _____ but are rarely associated with DOMS.
muscle damage
Trained individuals have the same ______ in ______ but less ______ with DOMS due to the _____ _____ effect.
- decrease in performance
- soreness
- repeated bout
Warm up has a ______ effect on DOMS but does not _______ decrease in performance.
- pain-relief
- get rid of
Performance returns to baseline ______ _____ elimination of DOMS.
prior to
What causes DOMS?
- exact mechanism unknown
- disruption of connective tissue (endomysium, perimysium, epimysium)… must be eccentric (can’t tear by pushing together)
- Ca, K, cytokines (inflammatory cells) leak out of the muscle cell and irritate nociceptors
What is muscle damage?
- disruption of Z disc/line
- protein degradation
- extreme can lead to rhabdomyolysis
Rhabdomyolysis:
- breakdown of muscle leading to protein excretion to blood
- may cause renal failure
How to minimize DOMS:
- repeated bout effect
- progression of training volume and intensity
- pay attention to eccentric actions
- use teaching progressions
When looking at exercise teaching progressions, what 4 things do we have to keep in mind?
- develop basic to specific
- facilitate key elements
- emphasize basic motor skills incorrectly learned
- address physical fitness limitations
Physical fitness requirements for back squat:
- ankle flexibility
- hip flexibility
- quadriceps and gluteus maximus strength
- trunk strength/stability
Dangers of back squat:
- spine compression loading
- spine flexion or hyper extension
- excessive hip and knee rotations
5 steps for squat progression:
- flexibility
- plate squat
- overhead squat
- front squat
- back squat
When are teaching progressions required?
- resistance exercise (squat, press, pull-up variations)
- running
- agility (change in direction, deceleration)
3 arguments against teaching progressions:
- exercises take too long to teach - use simpler exercises
- flexibility is not important
- flexibility takes too long to develop
Poor ankle dorsiflexion flexibility is associated with:
- achilles tendinitis
- patellar tendinitis (jumpers knee)
- stress fractures
- chronic ankle instability
- anterior cruciate ligament injury
- osgood-schlatter’s (in children)
- general ankle injuries
- poor dynamic balance
Many exercises promote spine _______, which leads to overuse of ….
- hyperextension
- erector spinae and hip flexors
What type of exercises need spine hyperextension?
- resistance exercises (squat, deadlift, overhead press)
- running (particularly sprinting)
- rowing
- swimming
6 hip flexor muscles:
- psoas major
- iliacus
- rectus femoris
- tensor fascia latae
- sartorius
- adductors
Abdominal muscles ______ tilt pelvis to prevent spine ______.
- posteriorly
- hyperextension
______ _____ is a particularly important abdominal muscle.
rectus abdominis
Name some consequences of spine hyperextension:
- nerve root compression
- spondylolysis
- spondylolisthesis
- pars interarticularis stress fracture
Training objectives cannot be met ….
in a short time frame
Adaptations require many _____.
months
All training should start with ______ components.
fundamental
