Speed, Agility and Back Health - Lecture 38 Flashcards
What is speed?
Ability to perform a movement in a short period of time.
How does speed allow one to overcome force of gravity?
By generating sufficient force to create a positive change
What is this positive change?
Velocity
What are the components of speed?
Movement & Reaction Time
Movement Time
Rate that a person propels the body through space
Reaction Time
Interval of time between presentation of stimulus and response initiation
What factors of an individual can improve speed?
Rate of force development, Acceleration, Muscle fibre composition
Relationship between force and speed?
Inversely related
What can an individual that does not have those factors improve their speed?
Through proper training; 10-20% improvements in speed
What is Rate of force development?
Power
Acceleration?
rate at which an objects velocity changes over time
Muscle Fibre Composition?
Type IIx predisposition gives a better advantage
What’s the best way to improve speed?
Mimic the demands of the activity you are training for
5 ways to improve speed?
- Improve reaction time
- Increase acceleration
- Increase stride length
- Increase stride frequency
- Increase speed endurance
Agility? what is the difference between it and speed?
Agility encompasses a change in direction of the body and its parts. (acceleration and de-acceleration)
Fun facts of Agility
Higher in males and those who participate in sport; training improves agility
What should agility training involve?
- Triggered by some stimulus (SAID)
- Mimic sport-specific movement
- Short duration & high intensity
- Avoid external resistance
- Involve rapid acceleration & de-acceleration
- Rapid changes in direction
Tests that assess agility
Agility runs, Hex Test, Dot Drill
What is in between the vertebrae of the spin?
Discs; protect vertebrae from rubbing against each other
Herniated Disc
Spinal nerves become compressed
What is Lordosis?
Overly curved Lumbar
Overly curved thoracic?
Kyphosis
What is the most common back ailment?
Low back pain
Symptoms of Low Back Pain
- Muscle aches
- Shooting or burning sensation
- May radiate down leg
- May worsen with any actions done.
Chronic LBP?
When LBP lasts for more than 3 months
Severe symptoms of LBP
Severe pain that doesn’t alleviate through rest, pain spreading down legs; numbness and weakness in legs
Two reason for why LBP is important?
Disability & Cost
LBP & Disability
Impacts function and independence
LBP and Cost
Treatment costs a lot in our healthcare system
Cause of LBP?
Job + Physical activity & Chronic Conditions
How does job+physical activity cause LBP
Muscle strain, repeated heavy movement or not doing any movement and ergonomics of workstation
What are the chronic conditions associated with LBP
Bulging or ruptured discs, Arthritis, Osteoporosis
Arthritis
Inflammatory condition; shrinks spaces in and around vertebrae for nerves
Risk factors associated with LBP
Age, Body weight, Physical Inactivity, Smoking
What are some non-invasive treatments?
Physiotherapy and Chiropractic, Pharmacotherapy
How does Physio and Chiro help?
Improves ROM and posture, TENS, provides education and practice of effective movement strategies
Pharmacotherapy options include?
- Pain relief
- Muscle Relaxants
- Narcotics
What are some Invasive Treatments
Cortisone injections, Radio frequency neurotomy, Implanted nerve stimulations, surgery
Cortisone injections?
- Steroid anti-inflammatory drug
- Decrease inflammation around nerve roots
Are cortisone injections permanent solutions?
Only 1-2 months of relief
Radio frequency neurotomy?
Needle sends radio waves to damage nearby nerves and mask the pain
Implanted nerve stimulators?
Devices under skin delivers electrical impulses to certain nerves to block pain signals
Surgery?
Usually for spine narrowing or herniated disk
Effectiveness of surgery
Lasts the longest but greatest risk
How does Fitness improve LBP
Aerobic, strength training can improve chronic LBP
What about fitness and acute LBP
Should only be walking; not moving around a lot.
How can we prevent LBP
Exercise, Building muscle strength and flexibility, and maintaining a healthy weight
What exercises can prevent LBP
Low-impact aerobic activities
How can building muscle strength and flexibility prevent LBP
Focusing on core strength and avoiding twisting + flexion
The three S’ of Posture
Stand smart, Sit smart and Lift smart
Standing smart?
Avoid prolonged standing, don’t slouch; avoid hips being forward
Sitting smart?
- Choosing seat with good lower back support
- Keep knees and hips level
- Change position frequently
Lifting smart?
- Plan the lift
- Maintaining a natural curve in your LB
- Don’t hold breath
- Avoid twists
What should be done when lifting smart?
Use legs, look forward, squat instead of kneeling, ask for help
Stuart McGill’s Big Three
McGill curl-up, Side Plank, Bird-Dog
