Lecture 7

Question 1

What is the role of a trainer?

Answer 1

• develop exercise program
• instruct exercise technique
• supervise training sessions
• monitor training progress

Question 2

Why is supervision important?

Answer 2

• proper exercise technique
• adherence = fewer missed training sessions
• increased effort = train at appropriate intensity

Question 3

DOMS:

Answer 3

• muscle soreness with onset 24-48 hours following exercise
• unaccustomed exercise
• eccentric muscle action

Question 4

ex. of eccentric muscle action:

Answer 4

• resistance exercise
• downhill running
• alpine skiing

Question 5

Concentric actions can lead to _____ _____ but are rarely associated with DOMS.

Answer 5

muscle damage

Question 6

Trained individuals have the same ______ in ______ but less ______ with DOMS due to the _____ _____ effect.

Answer 6

• decrease in performance
• soreness
• repeated bout

Question 7

Warm up has a ______ effect on DOMS but does not _______ decrease in performance.

Answer 7

• pain-relief

- get rid of

Question 8

Performance returns to baseline ______ _____ elimination of DOMS.

Answer 8

prior to

Question 9

What causes DOMS?

Answer 9

• 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

Question 10

What is muscle damage?

Answer 10

• disruption of Z disc/line
• protein degradation
• extreme can lead to rhabdomyolysis

Question 11

Rhabdomyolysis:

Answer 11

• breakdown of muscle leading to protein excretion to blood

- may cause renal failure

Question 12

How to minimize DOMS:

Answer 12

• repeated bout effect
• progression of training volume and intensity
• pay attention to eccentric actions
• use teaching progressions

Question 13

When looking at exercise teaching progressions, what 4 things do we have to keep in mind?

Answer 13

• develop basic to specific
• facilitate key elements
• emphasize basic motor skills incorrectly learned
• address physical fitness limitations

Question 14

Physical fitness requirements for back squat:

Answer 14

• ankle flexibility
• hip flexibility
• quadriceps and gluteus maximus strength
• trunk strength/stability

Question 15

Dangers of back squat:

Answer 15

• spine compression loading
• spine flexion or hyper extension
• excessive hip and knee rotations

Question 16

5 steps for squat progression:

Answer 16

1. flexibility
2. plate squat
3. overhead squat
4. front squat
5. back squat

Question 17

When are teaching progressions required?

Answer 17

• resistance exercise (squat, press, pull-up variations)
• running
• agility (change in direction, deceleration)

Question 18

3 arguments against teaching progressions:

Answer 18

• exercises take too long to teach - use simpler exercises
• flexibility is not important
• flexibility takes too long to develop

Question 19

Poor ankle dorsiflexion flexibility is associated with:

Answer 19

• 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

Question 20

Many exercises promote spine _______, which leads to overuse of ….

Answer 20

• hyperextension

- erector spinae and hip flexors

Question 21

What type of exercises need spine hyperextension?

Answer 21

• resistance exercises (squat, deadlift, overhead press)
• running (particularly sprinting)
• rowing
• swimming

Question 22

6 hip flexor muscles:

Answer 22

• psoas major
• iliacus
• rectus femoris
• tensor fascia latae
• sartorius
• adductors

Question 23

Abdominal muscles ______ tilt pelvis to prevent spine ______.

Answer 23

• posteriorly

- hyperextension

Question 24

______ _____ is a particularly important abdominal muscle.

Answer 24

rectus abdominis

Question 25

Name some consequences of spine hyperextension:

Answer 25

• nerve root compression
• spondylolysis
• spondylolisthesis
• pars interarticularis stress fracture

Question 26

Training objectives cannot be met ….

Answer 26

in a short time frame

Question 27

Adaptations require many _____.

Answer 27

months

Question 28

All training should start with ______ components.

Answer 28

fundamental