Week 8 Flashcards
What is body composition?
% of fat, muscle, bone, and water
What is body composition important for?
Indicator of health
What are common body composition tests used in a PT setting?
BMI
Skinfold
Waist/hip
Bioelectrical impedance
What is the primary purpose of pre participation screening?
Detect conditions that may limit participation, lead to injury, or may be life threatening
What is the secondary purpose of pre participation screening?
Legal obligations
General health and development
Entry point to health system
Health promotion
What components should be included in the pre participation screening?
Vitals
History
MS screening
General medical
Injury prevention tests
Sport performance tests
Unrestricted
Start to play
Contingent
Need further evaluation (clearing) due to specific injury or pathology
Modified
Limited in the sports they can participate in (no contact)
No participation
Unable to participate in any sport (very rare)
What is sudden cardiac death?
Electrical disturbance in the heart causing arrest or arrhythmia with or without external trauma
How does sudden cardiac death occur?
Without warning but may have prodromal sign
How fast can death occur in sudden cardiac death?
Less than an hour
What are some prodromal signs of sudden cardiac death?
Fatigue
Chest pain
Dyspnea
Hypertrophic cardiomyopathy
Overgrowth of the heart muscle causing abnormal pumping
Myocarditis
Inflammation of the myocardium caused by virus, Dyspnea, tachycardia, fatigue
Coronary artery anomalies
Abnormal artery compression during exercise limiting blood flow back to the heart
What are early signs of coronary artery anomalies?
Chest pain
Fatigue
Syncope
Commotio cordis
Normal heart, ventricular arrhythmia due to a blow to the heart (younger age)
At what time period does neural adaptations stop being the primary source of strength gains?
10 weeks
What are some neural adaptations to anaerobic exercise?
Increase CNS neural drive
Increase number of motor units
Faster nerve firing rates
Improved neural coordination
Decrease antagonist coactivation
What type of fiber will be activated first?
Type 1
What type of fiber will fatigue first?
Type 2x
How do you test 1 RM?
Warm up
Practice trials (50%, 75%, 90% or 1 RM)
Testing trials (3-5 min rest between trials)
Good form (no exercise for 24hrs)
What are types of anaerobic tests?
Strength
Power
Muscular endurance
Anaerobic capacity
Balance/stability
What should the duration of a single bout of an anaerobic exercise (sprint) be to improve phosphagen and glycolysis energy systems?
30 seconds
Which strength test assesses maximal force at a constant speed?
Isokinetic
What type of test is a 1RM?
Isotonic
Which resistance exercise testing is more common in a rehab setting with an injured individual?
Multiple rep max
Understanding that shoulder strains due to overuse is a common injury in baseball is part of what?
Injury analysis
Recognizing your client is in his off season/preseason and needs to improve his agility is part of what?
Needs and goals
What are the anaerobic training program designs?
Movement/task analysis
Physiological analysis-energy demands
Injury analysis
Needs and goals
Testing
Movement/task analysis
Specific requirements of the sport (running or jumping) and muscle used (lower body or upper body)
Physiological analysis
Energy demand (aerobic or anaerobic) and physical demand (strength and power)
Injury analysis
Common injuries and how/when they occur (hamstring strain in preseason)
Needs and goals
Specific to the athlete and team based on testing
Testing
Find the impairments/what needs to be improved
Super set
Opposing muscles (biceps and triceps)
Compound set
Same muscle group
What is a CORE exercise?
Large muscle groups and multiple joints
What is a structural CORE exercise?
Load the spine (squat)
What is a power CORE exercise?
Explosive (clean and jerk)
What is an assistance exercise?
Smaller muscle groups (single joint)
What is the load and reps to improve strength?
> 85% load
6 or less reps
What is the load and reps for power?
75-90% for load
1-5 reps
What is the load and reps for hypertrophy?
67-85% load
6-12 reps
What is the load and reps for muscular endurance?
Less than 67%
12 or more reps
How many sets do you do for strength?
2-6
How many sets do you do for power?
3-5
How many sets do you do for hypertrophy?
3-6
How many sets do you do for muscular endurance?
2-3
What is performed in an evaluation?
Performed in office
High cost
What is performed in a screen?
Mass participation
Low cost
When is preseason?
6 weeks before
What is considered the gold standard for body composition?
MRI combined with CT
What systems does anaerobic exercise use?
Phosphagen and glycolytic
What are the primary sources of strength gain in the first 8-10 weeks?
Neural adaptations
What is the primary source of strength gain after the first 10 weeks?
Hypertrophy
Motor unit
Single alpha motor neuron and the muscle fiber that it innervates
Type 1 motor unit
Innervates smaller muscles
Type 2 motor units
Innervate large muscles
What is transient hypertrophy due to?
Inflammation
What is chronic hypertrophy due to?
Protein synthesis with an increase in the number of sarcomeres and myofibrils
How does tendon cross sectional area increase?
With resistance exercises due to protein synthesis which occur for 24 hrs after exercise
What improves collagen content?
Only high intensity (full ROM is needed)
What can increase cartilage thickness?
Moderate aerobic as well as weight bearing and resistance exercise (full ROM)
What improves in muscular endurance with performance?
Oxidative and acid base buffering capacity
What increases with muscular endurance performance?
Mitochondrial and capillary number
Fiber type transitions
Metabolic enzyme activity
What improves with eccentric exercises?
Flexibility
What is most effective in increasing flexibility?
Combination of stretching following resistance exercise
What does not affect aerobic capacity?
Heavy resistance training
How can untrained individuals increase vo2max?
With resistance training by 5-8%
