Practical perspectives in training healthy adults and DOMS Flashcards
What are the roles of a trainer? (4)
- Develop exercise program properly
- instruct exercise technique
- supervise training sessions
- monitor training progress
Why is supervision important?
- ensure proper exercise technique
- increase in adherence: fewer missed training sessions
- increased effort: having someone to encourage you, train at appropriate intensity
how long after exercise do you feel DOMS?
24-48 hours following exercise
What causes DOMS?
participating in unaccustomed exercise, when you haven’t done before
eccentric muscle action
What is the connection between muscle soreness and muscle damage
muscle soreness does not equal to muscle damage
What is rhabdomyolysis?
- breakdown of muscle leading to protein excretion to blood
- may cause renal failure
How do we minimize DOMS?
repeated bout effect
- trained individuals are less susceptible to DOMS
Progression of training volume and intensity
Use teaching progressions
What are some key aspects of exercise teaching progressions?
- develop basic and specific motor skills
- facilitate key elements of motor skills
- emphasize basic motor skills incorrectly learned
- address physical fitness limitations
What are requirements for a back squat
- ankle flexibility
- hip flexibility
- quad and gluteus maximus strength
- trunk strength/stability
What are some dangers in a back squat?
- spine compression loading
- spine flexion or hyperextension
- excessive hip and knee rotations
What are some arguments against teaching progressions?
- exercises take too long to teach- use simpler exercises
- flexibility is not important
- flexibility takes too long to develop
What is poor ankle dorsiflexion flexibility associated with?
- achilles tendinitis
- patellar tendinitis
- stress fractures
- chronic ankle instability
- ACL injury
- Osgood-Schlatter’s
- general ankle injuries
- poor dynamic balance
What are examples of hip flexors
- psoas major
- illiacus
- rectus femoris
- tensor fascia latae
- sartorious
- adductors
What is hyperextension in the spine?
Nerve root compression
What is spondylosis?
condition in which there is abnormal wear on the cartilage and bones of the neck (cervical vertebrae).
