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Health Promotion and Wellness > Trends > Flashcards

Trends Flashcards

1
Q

Designs behind the running shoe? (2)

A
  • Heel cushioning was used to help absorb the shock of pounding the pavement
  • Midsole cushioning was used for comfort and eventually for ‘control’ & ‘stabilization’.
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2
Q

What causes running injuries? (2)

A
  • Poor running form = heavy landing = over pronating OR
  • Shoes with built-up heels and thick midfoot cushioning = bad mechanics & heavy heel striking
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3
Q

Why is barefoot running better?

A

We show that most forefoot and some midfoot strikes (shod or barefoot) do not generate the sudden, large impact transients that occur when you heel strike (shod or barefoot).

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4
Q

Heel striking causes the?

A

the collision of the heel with the ground generates a significant impact transient, a nearly instantaneous, large force. This force sends a shock wave up through the body via the skeletal system.” – it’s like putting on the breaks

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5
Q

Forefoot striking causes the? Define impact transient

A
  • the collision of the forefoot with the ground generates a very minimal impact force with no impact transient.”
  • Impact transient: the sudden rise in force immediately after ground contact as a result of GRF
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6
Q

Running kinematics during heel strike - ankle is? Land where? As you land, the ankle beings to? Arch of foot is?

A
  • DF c toes up
  • land on the middle to outside of the heel just below the ankle joint
  • PF c toes moving towards the ground
  • isn’t loaded
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7
Q

Running kinematics during impact to foot flat during HS? Forefoot running?

A
  • PF and forefoot comes down
  • DF, the heel comes down under the control of the calves and achilles tendon, which are also stretching
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8
Q

Running kinematics during foot flat to midstance during HS - the ankle? The arch? The combo of these motions is called?

A
  • ankle DF as the lower leg moves forward relative to the foot and the foot everts
  • with the foot on the ground the arch begins to stretch/flatten
  • combo of eversion, DF, and arch flattening is called pronation
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9
Q

Running mechanics during midstance to toe off for both - the ankle? Foot’s arch? These actions do what?

A
  • PF (calf muscles shorten)
  • recoils and the toes flex
  • push the body upwards and forwards for the next stride
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10
Q

Running kinematics during forefoot striking - ankle is? Land where? As you land, the ankle beings to? Arch of foot is?

A
  • PF c toes down and slightly inverted
  • outside of the forefoot (the ball of the foot just below the 4th and 5th metatarsal heads)
  • DF
  • loaded and begins to stretch/flatten
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11
Q

Running kinematics during foot flat to midstance during forefoot running - the ankle? The arch? The combo of these motions is called?

A
  • ankle DF as the lower leg moves forward relative to the foot and the foot everts
  • the arch continues to stretch/flatten
  • this combo of eversion, DF, and arch flattening is called pronation, but occurs in the reverse direction compared to heel striking
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12
Q

Barefoot running is characterized by? (5)

A
  • shorter stride length
  • lower vertical impact forces
  • a greater knee flexion in preparation for and at intial contact
  • less eccentric work on the knee
  • more eccentric work at the ankle
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13
Q

Arguments for barefoot running decreasing skeletal injury risk? (3)

A
  • Habitual barefoot runners typically use forefoot strike (FFS) pattern, compared to the rearfoot strike (RFS) in habitual shod runners
  • FFS pattern reduces the magnitude of impact loading by converting part of the lower limb’s translational kinetic energy into rotational kinetic energy
  • Lower magnitude of impact loading theoretically reduces the tissue-level bone strain and resultant straingenerated damage (i.e. stress fracture risk)
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14
Q

Running in shoes does what to proprioception? Prevents? Alters? Causes?

A
  • Running in shoes decreases proprioceptive and sensory input
  • It prevents our natural responses to the ground
  • It alters balance
  • Causes a change in biomechanics
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15
Q

Posture for BR - head and neck? Torso? Knees? Feet? Legs move how? Land on? Don’t run on? Don’t? Cadence?

A
  • Head and neck upright, looking forward
  • Keep torso upright and balanced/slight forward lean to initiate running
  • Bend the knees to lift up your foot
  • Feet under the body’s center of gravity – landing lightly underneath you
  • Legs move behind your body NOT in front of your body
  • Land on your forefoot and drop the heels to the ground
  • DO NOT run on your toes
  • Do NOT push off for forward propulsion
  • Cadence: 180 steps/minute
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16
Q

What is a stack height?

A

total amount of shoe material between your foot and the ground

17
Q

The transition into barefoot running will be different if the individual? (4)

A
  • has been a shod runner for a while.
  • is a shod runner with injuries/pain.
  • is a shod runner with no complains of pain or injury.
  • has never ran before.
18
Q

Why do you have to transition slowly into barefoot running?

A

if you have been walking and running in shoes, you do not have the intrinsic strength or endurance to take off your shoes and go running barefoot.

19
Q

P90X based on principle of? (2) It maximizes? No?

A
  • Muscle Confusion
  • Short training challenge muscles with variety and intensity.
  • It maximizes fat burning and muscle sculpting in different ways every day.
  • No plateau effect means each phase of P90X is as effective as the first.
20
Q

Crossfit definition of fitness? Being crossfit comes through?

A
  • increased work capacity across broad time and modal domains
  • being ‘CrossFit’, comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter or “sprintathlete.”
21
Q

The CrossFit program is designed for?

A

universal scalability

22
Q

CrossFit is an education about? (4)

A

movement, fitness, nutrition and community

23
Q

CrossFit use of three different standards or models for evaluating and guiding fitness? (3)

A
  1. ten general physical skills
  2. the performance of athletic tasks
  3. the energy systems that drive all human action
24
Q

The implication of the performance of athletic tasks is that fitness requires? Strive to?

A
  • an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations
  • keep the training stimulus broad and constantly varied
25
Q

There are how many metabolic pathways that provide energy for human action? What are they? Total fitness, the fitness that CrossFit promotes and develops, requires?

A
  • three
  • phosphagen
  • glyclytic
  • oxidative
  • competency and training in each of these three pathways or engines
26
Q

CrossFit optimizes fitness through?

A

constantly varied functional movements performed at relatively high intensity

27
Q

Education on 3 components?

A
  • Movement: how to move safely and effectively
  • Fitness: what it means to be fit – its definition, the supporting theories, and how to go about attaining it in real life.
  • Nutrition: eat meat & vegetables, nuts & seeds, some fruit, little starch, and no sugar. Keep intake at levls that support exercise. “Paleo diet”
28
Q

Suspension training is characterized by? It utilizes?

A
  • Characterized by having one or more hands or feet supported by a single anchor point while the opposite end of the body is in contact with the ground.
  • It utilizes bodyweight as resistance and takes advantage of stability to load and unload exercises.
29
Q

Suspension training uses what two types of movement?

A
  • support
  • load
30
Q

Uses for support movement? (3)

A

1) Unload for stretching and mobility exercises
2) Unload to perform partial weight-bearing exercises
3) Provide external support for postural stability to assist in learning a movement or minimize the fear of falling.

31
Q

Uses of load movement? (3)

A

1) Rehabilitate musculoskeletal injuries and disabilities
2) Improve physical fitness
3) Prevent injuries.

32
Q

Suspension training - intensity based on what principles? (3)

A
  • Stability Principle
  • Vector Resistance Principle
  • Pendulum Principle
33
Q

What is the stability principle?

A

The size and positioning of the base of support relative to the center of gravity determines the stability of an exercise.

34
Q

What is the vector resistance principle?

A

The angle of the body relative to the ground determines the resistance/load of the exercise

35
Q

What is the pendulum principle?

A

The horizontal positioning of the COG relative to the anchor point determines the resistance/

36
Q

TRX exercises are predominantly what type of exercises? Resulting in? Exercises may be modified to? Other benefit?

A
  • predominantly CKC exercises resulting in greater joint stability and decreased shear forces through increased muscular co-contraction/co-activation.
  • Exercises may be modified to place more emphasis on motor control adaptations than tissue adaptations.
  • Whole body, multi-planar exercises

– muscular and joint forces are distributed across the body.

Health Promotion and Wellness (6 decks)

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