Prevention of Injuries (Week 1--Pham) Flashcards
Different types of exercises
Stretching (flexibility training, passive stretching of tendons/muscles)
Strengthening (muscle contraction with resistance/weights)
Conditioning (aerobic exercises to build endurance)
Different types of muscle contractions
Concentric: muscle actively shortened or shortening contractions (bicep curls)
Eccentric: muscle actively lengthened or lengthening contractions (setting a heavy object down slowly)
Isometric: muscle contraction at fixed length
Kinetic exercises
Close chain: distal appendage is fixed as in a squat or a pull-up
Open chain: movements in which foot of hand is relatively free, such as during seated knee extension, throwing a baseball, doing bicep curls
Should you stretch prior to exercising?
Don’t need to, as long as you do some other form of warm-up prior to exercise
No changes in the rate of injuries with stretching prior to exercises
Should you stretch after exercising?
Yes, in order to maintain the optimal muscle length (and to prevent muscle spasm)
After exercising, muscle has shortened so you should stretch it after exercising to prevent it from staying at that shorter length
Note: should also stretch in between exercise routine
How often should strengthening exercises be performed?
Strength training 2-3 days per week is best rather than every day because you need to give body time to rest so that bone, joints, muscles, ligaments, tendons can heal and repair
Amount of consecutive days of exercise if linked to frequency of injuries
What is the benefit of conditioning exercises?
Increase endurance by lowering resting HR, improving O2 extraction by muscles, increasing VO2 max (max amt O2 heart can provide to muscles during sustained activity; point at which body cannot increase O2 intake despite increase in exercise intensity; is a measure of fitness)
, release endorphins and enkephalins
Other benefits: weight loss, reduce total cholesterol, increase HDL, increase feeling of well-being
When is the maximum benefit of conditioning achieved?
When HR is >80% of max HR (220 - age) and adjusted to patient’s current state of conditioning
What are predictors of injury?
Previous injury
Total training time (repetitive stress)
Weak muscles
Deconditioned state
Fatigue
Joint instability
Does regular jogging exercise accelerate arthritis in knees?
No, does not cause more degeneration in meniscus or cartilage unless there is structural abnormality or previous injury
Actually can be good because increases blood flow to cartilage
What causes fatigue?
Inadequate rest
Dehydration
Poor nutrition
What should you eat and drink before and after exercise?
Avoid caffeine and alcohol before and after exercise
Beverages with electrolytes and carbohydrates are good
Eat carbs (50% of total calories) prior to exercise
Avoid fat and protein prior to exercise
Which positions increase risk for lumbar disc herniation?
Unsupported sitting (increased by 40%)
Forward leaning, weight lifting (incraesed by 100%)
Forward flexion and rotation (increased by 400%)
This makes sense because all these positions stretch out the posterior longitudinal ligament and we’re worried about that ligament because herniation happens posterolaterally!
Note: incline position (leaning back) reduces risk for herniation because you’re NOT stretching the posterior longitudinal ligament
What can be done after an injury?
PRICE (protect, rest, ice, compression, elevation)
NSAIDs for apin
What can be done to prevent re-injury?
During rehabilitation phase, stretch (static), strengthen (close vs. open kinetic chain exercises; isometric exercises for inflammed joints), proprioception and balance training (train brain to know when ankle is out of alignment to correct it)
Protective equipment
Basketball shoes have high top to protect ankle
Tennis shoes have lateral/medial flare to provide lateral/medial stability
Running shoes have spring action heel to provide energy in push off phase and curl toes to help with toe clearance
What’s the idea behind toe shoes?
Increase proprioception
However, can increase proprioception by just walking around barefoot or using toes to pick up socks
What is minimum time that one can notice increase in strength after exercise training?
1 week
This is because of neuromuscular education, you’re better able to synchronize activity of the muscle (by recruiting more axons to control a greater number of muscle fibers?)
Will a 70 yo man or a 20 yo man gain more strength at the end of 2 weeks if they start at the same level of fitness?
They will gain strength equally
When is the best time to do aerobic exercise and why?
After school/work because good way to relieve stress, are already warmed up (that’s why morning isn’t great), will keep you awake for a bit longer (that’s why nighttime isn’t great)
Why should you warm up before exercising?
To increase blood flow to the muscle and increase flexibility
