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Kine 1020 > Speed, Agility and Back Health - Lecture 38 > Flashcards

Speed, Agility and Back Health - Lecture 38 Flashcards

1
Q

What is speed?

A

Ability to perform a movement in a short period of time.

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2
Q

How does speed allow one to overcome force of gravity?

A

By generating sufficient force to create a positive change

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3
Q

What is this positive change?

A

Velocity

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4
Q

What are the components of speed?

A

Movement & Reaction Time

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5
Q

Movement Time

A

Rate that a person propels the body through space

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6
Q

Reaction Time

A

Interval of time between presentation of stimulus and response initiation

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7
Q

What factors of an individual can improve speed?

A

Rate of force development, Acceleration, Muscle fibre composition

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8
Q

Relationship between force and speed?

A

Inversely related

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9
Q

What can an individual that does not have those factors improve their speed?

A

Through proper training; 10-20% improvements in speed

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10
Q

What is Rate of force development?

A

Power

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11
Q

Acceleration?

A

rate at which an objects velocity changes over time

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12
Q

Muscle Fibre Composition?

A

Type IIx predisposition gives a better advantage

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13
Q

What’s the best way to improve speed?

A

Mimic the demands of the activity you are training for

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14
Q

5 ways to improve speed?

A
  • Improve reaction time
  • Increase acceleration
  • Increase stride length
  • Increase stride frequency
  • Increase speed endurance
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15
Q

Agility? what is the difference between it and speed?

A

Agility encompasses a change in direction of the body and its parts. (acceleration and de-acceleration)

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16
Q

Fun facts of Agility

A

Higher in males and those who participate in sport; training improves agility

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17
Q

What should agility training involve?

A
  • 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
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18
Q

Tests that assess agility

A

Agility runs, Hex Test, Dot Drill

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19
Q

What is in between the vertebrae of the spin?

A

Discs; protect vertebrae from rubbing against each other

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20
Q

Herniated Disc

A

Spinal nerves become compressed

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21
Q

What is Lordosis?

A

Overly curved Lumbar

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22
Q

Overly curved thoracic?

A

Kyphosis

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23
Q

What is the most common back ailment?

A

Low back pain

24
Q

Symptoms of Low Back Pain

A
  • Muscle aches
  • Shooting or burning sensation
  • May radiate down leg
  • May worsen with any actions done.
25
Q

Chronic LBP?

A

When LBP lasts for more than 3 months

26
Q

Severe symptoms of LBP

A

Severe pain that doesn’t alleviate through rest, pain spreading down legs; numbness and weakness in legs

27
Q

Two reason for why LBP is important?

A

Disability & Cost

28
Q

LBP & Disability

A

Impacts function and independence

29
Q

LBP and Cost

A

Treatment costs a lot in our healthcare system

30
Q

Cause of LBP?

A

Job + Physical activity & Chronic Conditions

31
Q

How does job+physical activity cause LBP

A

Muscle strain, repeated heavy movement or not doing any movement and ergonomics of workstation

32
Q

What are the chronic conditions associated with LBP

A

Bulging or ruptured discs, Arthritis, Osteoporosis

33
Q

Arthritis

A

Inflammatory condition; shrinks spaces in and around vertebrae for nerves

34
Q

Risk factors associated with LBP

A

Age, Body weight, Physical Inactivity, Smoking

35
Q

What are some non-invasive treatments?

A

Physiotherapy and Chiropractic, Pharmacotherapy

36
Q

How does Physio and Chiro help?

A

Improves ROM and posture, TENS, provides education and practice of effective movement strategies

37
Q

Pharmacotherapy options include?

A
  • Pain relief
  • Muscle Relaxants
  • Narcotics
38
Q

What are some Invasive Treatments

A

Cortisone injections, Radio frequency neurotomy, Implanted nerve stimulations, surgery

39
Q

Cortisone injections?

A
  • Steroid anti-inflammatory drug
  • Decrease inflammation around nerve roots
40
Q

Are cortisone injections permanent solutions?

A

Only 1-2 months of relief

41
Q

Radio frequency neurotomy?

A

Needle sends radio waves to damage nearby nerves and mask the pain

42
Q

Implanted nerve stimulators?

A

Devices under skin delivers electrical impulses to certain nerves to block pain signals

43
Q

Surgery?

A

Usually for spine narrowing or herniated disk

44
Q

Effectiveness of surgery

A

Lasts the longest but greatest risk

45
Q

How does Fitness improve LBP

A

Aerobic, strength training can improve chronic LBP

46
Q

What about fitness and acute LBP

A

Should only be walking; not moving around a lot.

47
Q

How can we prevent LBP

A

Exercise, Building muscle strength and flexibility, and maintaining a healthy weight

48
Q

What exercises can prevent LBP

A

Low-impact aerobic activities

49
Q

How can building muscle strength and flexibility prevent LBP

A

Focusing on core strength and avoiding twisting + flexion

50
Q

The three S’ of Posture

A

Stand smart, Sit smart and Lift smart

51
Q

Standing smart?

A

Avoid prolonged standing, don’t slouch; avoid hips being forward

52
Q

Sitting smart?

A
  • Choosing seat with good lower back support
  • Keep knees and hips level
  • Change position frequently
53
Q

Lifting smart?

A
  • Plan the lift
  • Maintaining a natural curve in your LB
  • Don’t hold breath
  • Avoid twists
54
Q

What should be done when lifting smart?

A

Use legs, look forward, squat instead of kneeling, ask for help

55
Q

Stuart McGill’s Big Three

A

McGill curl-up, Side Plank, Bird-Dog

Kine 1020 (43 decks)

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