Speed, Agility and Back Health Flashcards

1
Q

what is speed?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

what are the two components of speed?

A
  1. movement time: the rate at which a person can propel his body or parts of his body through space
  2. reaction time: the interval of time between the presentation of the stimulus and the initiation of the response
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

what is the relationship between the amount of force we can create and the velocity of that movement?

A

maximum strength (slower but highest force), strength-speed, speed-strength, maximum speed (faster but slower force)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

speed is impacted by an individuals…

A
  • muscle fiber type
  • rate of force development (power) (how quickly we can generate force)
  • acceleration: how can we accelerate over time
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

how do we train to improve our speed?

A
  • increasing power (parachutes)
  • mimic the specific movement of the activity you are training for
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

what are the five ways to improve speed?

A
  • 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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

what is the difference between speed and agility?

A

agility is changing directions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

agility defintion

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

what should agility training look like?

A
  • 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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Kyphosis vs Lordosis?

A
  • kyphosis is upper back curvature
  • lordosis is lower back curvature
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

cumulative force on spine from walking impact per day:

A

700,000 to 2,100,000 kg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

what low back pain?

A
  • 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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

symptoms of more severe back pain

A
  • 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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

why is low back pain important?

A
  • cost (high economic impact) and utilization of healthcare resources
  • disability
  • highly prevalent, highly costly and highly debilitating for a lot of people (serious consequences)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

causes of lower back pain?

A
  • 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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

noninvasive treatment for back pain

A
  • physio
  • chiropractics
  • voltaren or other creams
  • muscle relaxants
  • acupuncture
17
Q

invasive treatment for back pain

A
  • cortisone injections (steriod anti-inflammatory drug) (temporary)
  • readiofrequency neaurotomy (damage to nerves to change how our brain sees these signals)
  • implanted nerve stimulators
  • surgery
18
Q

what is more beneficial for lower back pain, strength/resistance exercise vs aerobic?

A

strength/resistance exercise

19
Q

strength, aerobic or flexibility training AND/OR walking can induce improvements in chronic or acute lower back pain?

A

chronic

20
Q

lower back pain prevention

A
  • 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
21
Q

Posture:

A

stand, sit and lift smart

22
Q

how should we lift objects to prevent lower back pain?

A
  • 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
23
Q
A