Speed, Agility and Back Health Flashcards
what is speed?
the ability to perform a movement in a short period of time
- must generate sufficient force to overcome the force of gravity to create a positive change in velocity
what are the two components of speed?
- movement time: the rate at which a person can propel his body or parts of his body through space
- reaction time: the interval of time between the presentation of the stimulus and the initiation of the response
what is the relationship between the amount of force we can create and the velocity of that movement?
maximum strength (slower but highest force), strength-speed, speed-strength, maximum speed (faster but slower force)
speed is impacted by an individuals…
- muscle fiber type
- rate of force development (power) (how quickly we can generate force)
- acceleration: how can we accelerate over time
how do we train to improve our speed?
- increasing power (parachutes)
- mimic the specific movement of the activity you are training for
what are the five ways to improve speed?
- improving reaction time (lower it)
- increase acceleration
- increase distance travelled per foot (stride length)
- increase stride frequency/foot speed
- increase speed endurance (ability to maintain top speed)
- improve stride/mechanics of movement
what is the difference between speed and agility?
agility is changing directions
agility defintion
our ability to rapidly and with ease change direction of movement of the body or its parts
- involves speed, coordination and balance
- often involves reaction to some external stimulus
ex. soccer players is a good example
what should agility training look like?
- mimic demands of outcome we want to achieve
- movements that involve rapid changes in direction
- external stimulus to react to
- short duration, high intensity
- avoid external resistance
- involve rapid acceleration AND deceleration
Kyphosis vs Lordosis?
- kyphosis is upper back curvature
- lordosis is lower back curvature
cumulative force on spine from walking impact per day:
700,000 to 2,100,000 kg
what low back pain?
- muscle aching
- shooting, burning or stabbing sensation
- most common
- might radiate down the leg
- most are acute and resolve on their own within days a week
symptoms of more severe back pain
- lasts more than 72 hours without any improvement in symptoms
- severe pain that does not alleviate with rest
- pain spreads down leg(s) and/or causes weakness/numbness/tingling
why is low back pain important?
- cost (high economic impact) and utilization of healthcare resources
- disability
- highly prevalent, highly costly and highly debilitating for a lot of people (serious consequences)
causes of lower back pain?
- the movement of our body
- poor postures and prolonged sitting
- load from bags
- repeated heavy lifting
chronic conditions:
- ruptured discs
- osteoporosis
- arthritis
(age related wear and tear)
- all are associated with:
- increased age, excess body weight, physical inactivity and smoking
noninvasive treatment for back pain
- physio
- chiropractics
- voltaren or other creams
- muscle relaxants
- acupuncture
invasive treatment for back pain
- cortisone injections (steriod anti-inflammatory drug) (temporary)
- readiofrequency neaurotomy (damage to nerves to change how our brain sees these signals)
- implanted nerve stimulators
- surgery
what is more beneficial for lower back pain, strength/resistance exercise vs aerobic?
strength/resistance exercise
strength, aerobic or flexibility training AND/OR walking can induce improvements in chronic or acute lower back pain?
chronic
lower back pain prevention
- exercise: low-impact aerobic activities
- build muscle strength and flexibility: focus on core strength and mobility (avoid twisting + flexion together)
- maintain a healthy weight
- quit smoking
Posture:
stand, sit and lift smart
how should we lift objects to prevent lower back pain?
- start in safe position
- plan the lift and be close to the object being lifted
- maintain a natural curve in lower back
- don’t hold breath
- use legs
- squat instead of kneeling
- life with legs
- avoid twisting
- look forward
