chapter 3 KNES 315 v2
specific adaptation to imposed demands (SAID)
Body responds to a given demand with a specific and predictable adaptation 23
ice hockey helmets
Can reduce head injuries, but do not prevent neck injuries due to axial loading Must absorb and disperse high-velocity, low-mass forces CSA approved slide 12
eye wear
Goggles • Eyecup design (e.g., swimming) • Over spectacles (e.g., skiing) • Sport goggle with a mask design Face shields • Attached to helmets Spectacles • Lenses • Should be 3-mm thick • Made from CR 39 plastic or polycarbonate • Frame: resilient plastic slide 15
ice hockey face guards
Ice hockey • Made of clear plastic, steel wire, or combination • HECC and ASTM standards • Proper fit slide 14
flexibility
Total range of motion at a joint that occurs pain-free in each of the planes of motion KEY: joint ROM is dependent on normal joint mechanics, mobility of soft tissues, and muscle extensibility pg 24; Slide 3
strength
_____________ is the ability of a muscle or group of muscles to produce force in one maximal effort 26
static strength
_________________ involves an isometric contraction; tension is produced by the muscle, but there is no change in muscle length; dynamic strengthening involves isotonic contractions
bicycle helmet
an effective _____________ has a plastic or fiberglass rigid shell with a chin strap and an energy-absorbing foam liner; regardless of the type, the helmet can provide substantial protection against head injuries and injuries to the upper and midface region; improved designes have produced helmets that are lightweight and aerodynamic with an increase in the number of ventilation ports; wearing a cycling helmet does not increase thermal discomfort to the head or body and has no additional impact on the core temperature, head skin temperature, thermal sensation, heart rate, sweat rate, and overall perceived exertion 36; slide 12
throat guard
attachable __________________ required for catchers in baseball and softball slide 18
football helmets
can reduce head injuries to face, scalp, and skull but evidence is inconclusive on prevention of concussion; do not prevent neck injuries caused by axial loading construction single or double air bladder, closed-cell padded, or combination shell: plastic or polycarbonate alloy effect of heat; NOCSAE warning fitting: follow manufacturer guidelines paperwork slide 12
ankle braces
commercial _________________- can be used to prevent or support a postinjury ankle sprain and come in three categories: *lace-up brace, semirigid orthosis, or air bladder brace*; a lace-up braace can limit all ankle motions semirigid orthosis and air bladder brace limit only inversion and eversion; ankle braces have been compared with ankle taping; it is fairly well accepted that maximal loss in taping restriction for both inversion and eversion occurs after 20 min or more of exercise; ankle braces are more effective in reducing ankle injuries, are easier for the wearer to apply independently, do not produce some of the skin irritation associated with adhesive tape, provide better comfort and fit, and are more cost-effective and comfortable to wear 39 slide 26
coach
concerning legal/ ethical standards of protective equipment, the coach is responsible for: selecting the most appropriate equipment properly fitting the equipment to the individual instructing the individual in proper care for the equipment warning the individual of any danger in using the equipment improperly supervising and monitoring the proper use of all protective equipment 34
low velocity, high mass
diffuse injury
muscular endurance training
duration: the development of muscular endurance requires 12-20 repetitions per set; the number of sets can very from 1-3 with a period of rest from 3-5 minutes between sets 30
eye wear
eye injuries are relatively common and almost always preventable, if proper protective ____________- is worn; there are three types of protective _____________: goggles, face shields, and spectacles; the type of _____________ depends on the sport or physical activity 36
Modifiable risk factors for injury
fitness (research show that lower levels of aerobic fitness, muscular endurance, and muscular strength increase risk of injury)
high-velocity, low mass
focal injury
focal injuries
high-velocity, low-mass forces occur, for example, when an individual is struck by a ball, puck, bat, or hockey stick; the low-mass and high speed of impact can lead to forces concentrated in a small area, causing ___________ (i.e., injuries concentrated in a small area, such as contusion). 33
when to stretch
it is contraindicated to __________- muscles that are cold (i.e. prior to activity), as it can increase the risk of injury (i.e. tearing) of the muscles 26
liability/ equipment standards
legal issues concerning protective equipment are a major concern for every organized sport or physical activity program; and organization's duty to ensure hte proper use of protective equipment is usually a shared responsibility among the members of the athletic staff page 34/ slide 9
diffuse injuries
low-velocity, high-mass forces example is an individual falling on the ground or ice, or checked into the side-boards of an ice hockey rink, thereby absorbing the forces over a larger area, and leading to _____________ (i.e. injuries spread over a larger area, such as a concussion) 33
lower leg protection
pads for the anterior tibia area should consist of a hard, deflective outer layer, and an inner layer of thin foam (shin guards); velcro straps and stirrups help stabilize the pad inside the sock; many styles also incorporate padding or plastic shells over the ankle malleoli, which are often subject to repeated contusions; several commercial designs are available 39 Protect anterior tibia from extension forces slide 25
sports bra
prevent excessive vertical and horizontal breast motion during exercise slide 20
mouthguard
properly fitted across hte upper teeth, a ___________ can absorb energy, disperse impact, cushion contact between the upper and lower teeth, and keep the upper lip away from the incisal edges of the teeth; this action significantly reduces dental and oral soft-tissue injuries, and to a lesser extent jaw fractures, cerebral concussions, and temporomandibular joint injuries 37
certified athletic trainers
regarding equipment liability, _______________ may be responsible for properly fitting the equipment based on manufacturer's guidelines, instructing and warning the individual about proper use of the equipment, regularly inspecting the protective equipment, and keeping accurate records of any repair or reconditioning of the equipment 34
muscular strength
the ability to produce a maximal contractile force
upper body protective equipment (Slide 20)
• Elbow, forearm, wrist, and hand - Protection from external forces • Thorax, ribs, and abdomen - Protection from external forces • Sports bra - Prevent excessive vertical and horizontal breast motion during exercise
muscular strength
Ability of the muscle or group of muscles to produce force in one max slide 5
muscular endurance
Ability of the muscles to exert repetitive tension over an extended period Rate of muscular fatigue is related to the endurance level of the muscle pg 26 slide 5
cervical neck rolls/ collars
Designed to limit motion of cervical spine • Effective in preventing burner but properly fitted shoulder pads are critical. • Do not decrease axial loading on the cervical spine when the neck is flexed slide 18
patella
Dissipate force Maintain patellar alignment Improve patellar tracking slide 25
cardiorespiratory endurance
Involves activities that use large muscle groups to engage in dynamic exercise at moderate or higher levels of intensity for an extended period of time slide 6
flexibility
Joint ________________is a combination of normal joint mechanics, mobility of soft tissues, and muscle extensibility; for example, the hip joint may have full passive ROM but when doign active hip flexion form a seated position, as in touching one's toes, resistance from tight hamstrings may limit full hip ______________; this type of resistance may be generated fomr tension in muscle fibers or connective tissue; in a similar manner, ________________ in one body part (e.g. the hip joint) does not guarantee nomrla ROM in another body part (e.g. the ankle) 24
muscle spindles
Lie parallel to muscle fibers Stretch in conjunction with the muscle When stimulated, spindle sensory fibers send impulses to the spinal cord initiating a reflexive muscle contraction (end result - stretch is inhibited) 25 slide 4
Golgi tendon organs
Located in tendons and joint ligaments Respond to muscle tension, not muscle length When stimulated, the response is a reflexive inhibition in the antagonist muscle 25; slide 4
rules regarding protective pads
NFSHSA and the NCAA specific rules established Written authorization form physician can be required certified athletic trainer must be aware of specific rules
batting helmets
NOCSAE approved Double ear flap design slide 12
thigh/upper leg pads
Pad: protect quadriceps - Neoprene sleeves: provide compression, therapeutic warmth, and support for quadriceps or hamstring strain slide 22
football face guards
Protect and shield facial region Football • Effectiveness depends on the strength of the guard, the helmet attachments, and the four-point chin strap on the helmet • Proper fit slide 14
mouthguard
Reduce dental and oral soft-tissue injuries and, to a lesser extent, jaw fractures, cerebral concussions, and TMJ injuries - Proper fit - Types • Thermal-set, mouth-formed • Custom-fabricated: pressure-formed type • Custom-fabricated: vacuum-formed type slide 17
shoulder pads
Should protect the soft and bony tissue structures in the shoulder, upper back, and chest - Construction - Types • Cantilever: Protect AC joint and distribute forces throughout entire shoulder girdle. • Flat: provide less protection to shoulder region but permit more glenohumeral motion - Select on player position, body type, and medical history slide 19
when to stretch
The American College of Sports Medicine recommends that stretching exercises be performed a minimum of 2-3 days per week, but more optimally, 5 to 7 days per week; muscles should be _____________ when warm, so the best time for stretching is following exercise (E.g., after a cardiovascular endurance activity; after a weight training session; the end of a practice session); it is contraindicated to __________- muscles that are cold (i.e. prior to activity), as it can increase the risk of injury (i.e. tearing) of the muscles 26
lumbar/ sacral protection
Weight training belts; abdominal binders - Should support the abdominal contents, stabilize the trunk, and prevent spinal deformity or injury during heavy lifting slide 21
ice hockey helmets
____________ reduce head injuries; however, they do not prevent neck injuries caused by axial loading; the use of head protection with a face mask seems to have given many players a sense of invulnerability to injury; studies have shown that the risk of spinal cord injury, and in particular, quadriplegia, may be three times greater in hockey than in American football _______________ standards are monitored by the American Society for Testing and Materials (ASTM) and the Hockey Equipment Certification Council (HECC) and are required to carry the stamp of approval from the Canadian Standards Association (CSA); ____________ should be fitted and maintained in accordance with manufacturer guidelines 35
lacrosse helmets
_____________ are mandatory in the men's game, optional in the women's game, and are also worne by field hockey goalies; the helmet is made of a high-resistant plastic or fiberglass shell and must meet National Operating Committee on Standards for Athletic Equipment- NOCSAE standards; the helmet, wire face guard, and chin pad are secured with a four point chin strap 36; slide 12
muscle hypertrophy
______________ refers to the increase in the size of muscle fibers in response to physical activity 27
functional knee braces
________________ are widely used to provide proprioceptive feedback and to protect unstable anterior cruciate ligament (ACL) injuries, or in postsurgical ACL ligament repair or reconstruction cases 39 Provide proprioceptive feedback Protect ACL slide 23
nonmodifiable injury risk factors
___________________ include: gender (females more prone to musculoskeletal injury 2-8 times) previous history of injury
isotonic training (variable speed/fixed resistance)
_______________________- permits exercise of multiple joints simultaneously, allows for both eccentric and concentric contractions, and permits weight-bearing, closed kinetic chain exercises; a disadvantage is that when a load is applied, the muscle can only move that load through the ROM with as much force as the muscle provides at its weakest point (Natalus and Eagle)
concentric contractions
a _________________- involves a shortening of muscle fibers, which decreases the angle of hte associated joint; _____________ work to accelerate a limb
isotonic training (variable speed/fixed resistance)
a common method of strength training is _________________, or progressive resistive exercise, as it is sometimes called; in this technique, a muscle contraction generates a force to move a constant load through the ROM at a variable speed; both concentric and eccentric contractions are possible with free weights, elastic or rubber tubing, and weight machines
mouthguard
an intraoral, readily visible ________________ is required in all interscholastic and intercollegiate football, ice hockey, field hockey, and mens' and womens' lacrosse; the ADA has recommended requiring a ________________- in acrobatics, basketball, bicycling, boxing, equestrian events, etc. page 37 complete list
individuality
another principle that warrants attention is __________________; form various perspectives it is important to recognize that each participant is potentially different; as such, individual participants will have different responses to a conditioning program; several factors influence differences, including age, gender, body type, heredity, lifestyle, fitness level, illness/ chronic conditions, and previous experience 24
muscle spindles
because _____________________ lie parallel to muscle fibers, they stretch with the muscle; when stimulated the spindle sensory fibers discharge and through reflex action in the spinal cord initiate impulses to cause the muscle to *CONTRACT REFLEXIVELY* and, in doing so, inhibit the stretch 25
muscular strength training
duration: in developing strength, high intensity is combined with low repetitions (i.e. one to five); the number of sets can vary from one to three with a period of rest from 3 to 5 minutes between sets 29
muscular endurance training
frequency: a _______________ program requries a minimum of 2-3 days per week; similar to strength training, training days should not be back to back as the muscles must be given time to rest between exercise sessions 30
hip and buttock
in collision and contact sports, the _____________ region requires special pads typically compsoed of hard polyethylene covered with layers of Ensolite to protect the iliac crest, sacrum, coccyx, and genital region; a girdle with special pockets can effectively hold the pads in place; the male genetial region is best protected by a protective cup placed in an athletic supporter 38
proper technique
instruction of ________________ requires knowledge of the basic biomechanical principles to esnrue that structures within the body are not sustaining forces taht will cause soft or bony tissues to fail (i.e. rupture of soft tissue; fracture of bone)
proprioceptors
muscles contain two primary __________________ that can be stimulated during stretching, namely the muscle spindles and the Golgi tendon organs 25
when to stretch
muscles should be _____________ when warm, so the best time for stretching is following exercise (E.g., after a cardiovascular endurance activity; after a weight training session; the end of a practice session); 26
specific adaptation to imposed demands (SAID)
the ______________- principle states that the body responds to a given demand with a specific and predictable adaptation; an exercise program must address the specific needs of the individual with regard to their fitness and skill goals as well as to the various body parts 23
NOCSAE mark
the _______________ should be on every football helmet; it indicates that hte helmet meets minimum impact standards and can tolerate forces applied to several different areas of the helmet; the _____________ also includes a warning label regarding risk of injury on each helmet that states: Warning: do not strike an opponent with any part of this helmet or face mask; this is a violation of football rules and may cause you to suffer severe brain or neck injury, including paralysis or death; severe brain or neck injury may also occur accidentally while playing football; no helmet can prevent all such injuries; use this helmet at your own risk
stretch duration
the final position should be held for 15-30 seconds, and repeated-two to four time with a 30-60 second rest period between repetitions; do not underestimate benefits of flexibility on preventing injuries 26
lumbar/ sacral protection
the use of back belts to prevent occupationa llow-back pain or to reduce lost workout time due to occupational low-back pain is not supported by the Canada Center for Occupational Health and Safety and the United States National Institute for Occupational Safety nad Health; in contrast, the United State Occupational Safety and Health Administration's recent ergonimics regulation classified lumbar supports as personal protective equipment and suggested that they may prevent back injuries in certian industrial settings 38
isokinetic training (fixed speed/ variable resistance)
two advantages of ______________ are that a muscle group can be exercised to its maximum potential throughout the full ROM; however, as the muscles fatigue, _______________- decreases
overload
Physiological improvements occur only when an individual physically demands more of the body than is normally required If demands are not great enough (e.g. too little exercise), improvement will not take place 23
lower leg protection
Protect anterior tibia from extension forces slide 25
prophylactic knee braces
Protect the MCL Redirect lateral valgus force to points distal to the joint Slide 23
hip and buttock
Protect the iliac crest, sacrum, coccyx, and genital region - Pads typically composed of hard polyethylene covered with layers of Ensolite - Girdle with special pockets can hold pads in place slide 22
ear wear
Protective cup to reduce friction and trauma Should be worn regularly in boxing, wrestling, and water polo slide 16
rehabilitative knee braces
Provide immobilization at a selected angle • Permit controlled ROM through predetermined arcs • Prevent accidental loading in non-weightbearing activity slide 23
functional knee braces
Provide proprioceptive feedback Protect ACL slide 23
orthotics
______________ are devices used in the treatment and prevention of foot and gait abnormalities and related conditions, such as plantar fasciitis, heel pain, shin splints, patellofemoral pain, and low bakc pain; by changing the angle at which the foot strikes the surface, ____________- can make standing, walking, and running more comfortable and efficient; __________ are avaialable in several forms and are constructed of various materials; ____________ fall into three broad categories: orthotics to change foot function, protective orthotics, and those that combine functional control and protection; ___________ should be measured and fitted by a qualified medical professional 40
ice hockey face guards
_______________ are made of clear plastic (polycarbonate), steel wire, or a combination of the two, and must meet the HECC and ASTM standards; Hockey face guards primarily prevent penetration of the hockey stick, but are also effecive against flying pucks and collsion with helmets, elbows, side boards, and the ice; the use of full-coverage face masks in amateure ice hocky has greatly reduced facial trauma; the use of a single chin strap, however, still allow the helmet to ride back on the head when a force is directed to the frontal region, and in doing so, exposes hte chin to lacerations 36 Ice hockey • Made of clear plastic, steel wire, or combination • HECC and ASTM standards • Proper fit slide 14
patella
_______________ braces are designed to dissipate force, maintain patellar alignment, and improve patellar tracking; a horseshoe type silicone or felt pad is sewn into an elastic or neoprene sleeve to relieve tension in recurring patellofemoreal subluxation or dislocations; these braces relieve anterior knee pain syndrome 39
patella
_______________ braces are designed to dissipate force, maintain patellar alignment, and improve patellar tracking; a horseshoe type silicone or felt pad is sewn into an elastic or neoprene sleeve to relieve tension in recurring patellofemoreal subluxation or dislocations; these braces relieve anterior knee pain syndrome 39 Dissipate force Maintain patellar alignment Improve patellar tracking slide 25
anaerobic exercise
_______________ does not require oxygen for energy, but rather it uses lactic acid to convert nutrients to energy (e.g., weight lifting, etc.)
certified athletic trainers
_______________ duty is to: select appropriate equipment properly fit equipment instruct individual in proper care of equipment warn individual of any danger in using the equipment inappropriately supervise and monitor proper use of equipment slide 9; 34
knee braces
_______________ fall into three broad functional categories: prophylactic, functional, and rehabilitative; prophylactic knee braces are designed to protect the medial collateral ligament (MCL) by redirecting a lateral valgus force away from the joint itself to points more distal on the tibia and femur; functional knee braces are widely used to provide proprioceptive feedback and to protect unstable anterior cruciate ligament (ACL) injuries, or in postsurgical ACL ligament repair or reconstruction cases; rehabilitaitve knee braces provide immobilization at a selected angle after injury or surgery, permit controlled of ROM through predetermined arcs, and prevent accidental loading in non-weight-bearing patients; knee braces should only be worn based on the recommendation of a qualified healthcare practitioner 39 Prophylactic • Protect the MCL • Redirect lateral valgus force to points distal to the joint - Functional • Provide proprioceptive feedback • Protect ACL - Rehabilitative • Provide immobilization at a selected angle • Permit controlled ROM through predetermined arcs • Prevent accidental loading in non-weightbearing activity
rehabilitative knee braces
_______________ provide immobilization at a selected angle after injury or surgery, permit controlled of ROM through predetermined arcs, and prevent accidental loading in non-weight-bearing patients 39
rehabilitative knee braces
_______________ provide immobilization at a selected angle after injury or surgery, permit controlled of ROM through predetermined arcs, and prevent accidental loading in non-weight-bearing patients 39 Provide immobilization at a selected angle • Permit controlled ROM through predetermined arcs • Prevent accidental loading in non-weightbearing activity slide 23
frequency
_______________ refers to the number of exercise sessions per day or week; the number of days in which an individual should engage in a conditioning program will vary depending on various factors (e.g. goals, current fitness level) 23
aerobic exercise
_______________ requires oxygen to produce energy; the _____________ system is utilized for activiteis that last longer than several minutes (e.g., running, swimming, etc.);
Athletic governing bodies
_______________- establish rules for the mandatory use of specific protective equipment; determine rules governing special protective equipment; these ________________ include NFSHSA- National Federation of State High School Associations NAIA- National Association of Intercollegiate Athletics NCAA- National Collegiate Athletic Association USOC- United States Olympic Committee 34; slide 10
Cardiorespiratory training goals
_______________- no type of training with greater impact on lifespan; disease prevention; reduce risk of coronary artery disease by improving vascular compliance and endothelial functioning; helps mediate inflammatory chemicals in body that can lead to increased risk for hypertension, high cholesterol, obesity, and diabetes; stimulates parasympathetic system leading to lower blood pressure and heart stress; and overall improves quality of life slide6
cervical neck rolls/ collars
________________ are designed to limit excessive motion of the cervical spine and can be effective in iprotecting players with a history of repetitive burners or stingers; however, properly fitted shoulder pads are perhaps the most critical factor in preventing brachial plexus injuries 37
cervical neck rolls/ collars
________________ are designed to limit excessive motion of the cervical spine and can be effective in protecting players with a history of repetitive burners or stingers; however, properly fitted shoulder pads are perhaps the most critical factor in preventing brachial plexus injuries 37 Designed to limit motion of cervical spine • Effective in preventing burner but properly fitted shoulder pads are critical. Do not decrease axial loading on the cervical spine when the neck is flexed slide 18
functional knee braces
________________ are widely used to provide proprioceptive feedback and to protect unstable anterior cruciate ligament (ACL) injuries, or in postsurgical ACL ligament repair or reconstruction cases 39
football helmets
________________ consist of an outer shell constructed of plastic or a polycarbonate alloy, a material that is lightweight and impact-resistant; the inside of the ______________ contains a single or double air bladder, closed cell pads, or a combination of the towo; the fotball helmet is desgiend to reduce the incidence and severity of head trauma; while a football helmet will not prevent cnocussion, it has been found to reduce the incidence of cerebral concussions in highschool football players; the helmet also featuers increased side and facial protection to lessen the impact in these areas 35
cardiorespiratory endurance benefits
________________ include: increase in the size (volume/weight) of the heart that improves the strength and pumping efficiency of the heart increase in cardiac output- decrease in heart rate results in less stress on the heart during exercise and at rest; increase in stroke volume results in the heart being able to pump more blood per beat increase in the number of red blood cells in the body enabling a more efficient transport of oxygen throughout the body improved circulatory efficiency that results in the working muscles requiring less blood due to an improvement in the delivery, extraction, and utilization of oxygen reduced blood pressure resulting in a more efficient cardiovascular system as well as decreased susceptibility to hypertension decrease in total cholesterol with an increase in the level of high density lipoprotein cholesterol (good cholesterol) increase in the strength of the muscles involved in respiration that results in more efficient pulmonary function
muscular strength
________________ influences the ability to execute normal activities of daily living and aids in reducing or preventing postural deformities 26
muscular strength
________________ influences the ability to execute normal activities of daily living and aids in reducing or preventing postural deformities 26 Ability of the muscle or group of muscles to produce force in one max slide 5
muscular endurance
________________ is the ability of musclce tissue to exert reperitive tension over an extended period; the rate of muscle fatigue is related to the endurance level of the msucle (i.e. the more rapid the muscle fatigues, the less muscle endurance); a direct relationship exists betwteen muscle strength and endurance; as muscle endurance is developed, density in hte capillary beds increases, providing a greater blood supply, and thus a greater oxygen supply, to hte working muscle; increases in muscle endurance may influence strength gains; however, strength development has not been shown to increase muscle endurance 26 Ability of the muscles to exert repetitive tension over an extended period Rate of muscular fatigue is related to the endurance level of the muscle slide 5
flexibility
________________ is the total range of motion (ROM) at a joint that occurs pain-free in each of the planes of motion; Joint ________________is a combination of normal joint mechanics, mobility of soft tissues, and muscle extensibility; _________________ can influence performance in physical activity; an absence of _______________ or excessive _______________ can potentially reduce the ability to effectively perform an action or skill and, in doing so, improve or hinder performance of a particular action or skill 24 Total range of motion at a joint that occurs pain-free in each of the planes of motion KEY: joint ROM is dependent on normal joint mechanics, mobility of soft tissues, and muscle extensibility Slide 3
specialized equipment
________________ must be designed to protect the player from: high-velocity, low-mass forces occur, for example, when an individual is struck by a ball, puck, bat, or hockey stick; the low-mass and high speed of impact can lead to forces concentrated in a small area, causing focal injuries (i.e., injuries concentrated in a small area, such as contusion). an example of a low-velocity, high-mass forces is an individual falling on the ground or ice, or checked into the side-boards of an ice hockey rink, thereby absorbing the forces over a larger area, and leading to diffuse injuries (i.e. injuries spread over a larger area, such as a concussion)
isokinetic training (fixed speed/ variable resistance)
________________ or accommodating resistance, allows an individual to provide muscular overload and angular movement to rotate a lever arm at a controlled velocity or fixed speed; theoretically, ___________________ should activate the maximum number of motor units, which consistently overload muscles nad achieves maximum tension-developing or force output capacity at every point in the ROM, even at the relatively weaker joint angles (Cybex, Biodex, and Kin Com)
reciprocal inhibition
________________- uses active agonist contractions to relax a tight antagonist muscle; in this technique, the individual contracts the muscle opposite the tight muscle, against resistance; causing a reciprocal inhibition of the tight muscle leading to muscle lengthening 26
ballistic stretching
________________- uses repetitive bouncing motions at the end of the available ROM; muscle spindles are repetitively stretched, but because the bouncing motions are of short duration, the Golgi tendon organs do not fire; as such, the muscles resist relaxation; because generated momemtum may carry the body part beyond normal ROM, the muscles being stretched often remain contracted to prevent overstretching, leading to microscopic tears in the musculotendinous unit
active inhibition
________________-- is done when the muscle group reflexively relaxes prior to stretching maneuvers; common methods include contract-relax, hold-relax, and slow reversal-hold-relax 26
muscular strength goals/benefits
________________: improve max strength, maximum force 1 time, endurance, increase metabolism, increase muscle mass, bone mineral density, improve movement economy, improve body composition, improve insulin sensitivity, improve overall ROM
prophylactic knee braces
_________________ are designed to protect the medial collateral ligament (MCL) by redirecting a lateral valgus force away from the joint itself to points more distal on the tibia and femur 39
prophylactic knee braces
_________________ are designed to protect the medial collateral ligament (MCL) by redirecting a lateral valgus force away from the joint itself to points more distal on the tibia and femur 39 Protect the MCL Redirect lateral valgus force to points distal to the joint Slide 23
batting helmets
_________________ are now compulsory in baseball and softball and require the National Operating Committee on Standards for Athletic Equipment- NOCSAE mark; most ____________ are open faced with a double ear flap design and can protect the majority of the superolateral cranium, but not the jaw or facial area; although some studies claim that batting helmets fitted with face shields may prevent or reduce severity of facial injuries to children, there are no rigorous data to support such a claim; the helmet should be snug enough so that it does not move or fall off during batting and running bases 35-36
flexibility
_________________ can influence performance in physical activity; an absence of _______________ or excessive _______________ can potentially reduce the ability to effectively perform an action or skill and, in doing so, improve or hinder performance of a particular action or skill 24
equipment design to reduce injury
_________________ includes: increase the impact area transfer or disperse the impact area to another body part limit the relative motion of a body part add mass to teh body part to limit deformation and displacement reduce friction between contacting surfaces absorb energy resist the absorption of bacteria, fungus, and viruses 33/ slide 7
duration
_________________ refers to the length of a single exercise session; the recommended duration may be stated in terms of minutes or the number of repetitions and sets 24
intensity
_________________ reflects both the caloric cost of the work and hte specific energy systems activated; it refers to the amount of work being done during an exercise; the level of intensity for any given activity sould be based on the component being develope, the current performance level, and desired goals 24
Overload Principle
_________________- your body adapts to the greatest perceived physiological stress placed upon it, if the stress is no longer considered to be challenging, the body no longer adapts 23
proper technique
_________________-- is important with regard to efficent and effective skill performance; it is an importnat factor in the prevention of injury; use of improper techniques in executing sport-specific skills has been identified as a factor that can contribute to injury; subsequently, it has been suggested that poor coaching can result in increased injuries
legal issues
__________________ concerning protective equipments are a major concern for every organized sport or physical activity program; an organization's duty to ensure the proper use of protective equipments is usually a shared responsibility among the members of the athletic staff
shoulder pads
__________________ should proetct the soft-and bony-tissue structures in the shoulder, upper back, and chest; the external shell is generally made of a lightweight, yet hard plastic; the inner lining may be composed of closed- or open-cell padding to absorb and disperse the shock; however, use of open-cell padding reduces peak impact forces when compared with closed-cell pads; Football shoulder pads should be selected based on hte player's position, body type, and medical history; linemen need more protection against constant contact and use larger cantilevers; quarterbacks, offensive backs, and receivers require smaller shoulder cups and flaps to allow greater ROM in passing and catching 37
shoulder pads
__________________ should proetct the soft-and bony-tissue structures in the shoulder, upper back, and chest; the external shell is generally made of a lightweight, yet hard plastic; the inner lining may be composed of closed- or open-cell padding to absorb and disperse the shock; however, use of open-cell padding reduces peak impact forces when compared with closed-cell pads; Football shoulder pads should be selected based on hte player's position, body type, and medical history; linemen need more protection against constant contact and use larger cantilevers; quarterbacks, offensive backs, and receivers require smaller shoulder cups and flaps to allow greater ROM in passing and catching 37 Should protect the soft and bony tissue structures in the shoulder, upper back, and chest - Construction - Types • Cantilever: Protect AC joint and distribute forces throughout entire shoulder girdle. • Flat: provide less protection to shoulder region but permit more glenohumeral motion - Select on player position, body type, and medical history slide 19
thigh/upper leg pads
__________________ slip into readymade pockets in the girdle to prevent injury to the quadriceps area; thigh pads should be placed over the quadriceps muscle group, approximately 6-7 inches proximal to the patella; when using asymmetrical thigh pads, the larger flare should be placed on the lateral aspect of the thigh to avoid injury to the genitalia; neoprene sleeves can provide uniform compression, therapeutic warmth, and support for a quadriceps or hamstring strain 38
cardiorespiratory endurance
__________________- can be aerobic or anaerobic depending upon the energy system being utilized; an aerobic exercise requires oxygen to produce energy; the aerobic energy system is utilized for activiteis that last longer than several minutes; in comparison, anaerobic exercise does not require oxygen for energy, but rather it uses lactic acid to convert nutrients to energy 30 Ability to sustain prolonged exercise Involves activities that use large muscle groups to engage in dynamic exercise at moderate or higher levels of intensity for an extended period of time slide 6
cardiorespiratory endurance
__________________- can be aerobic or anaerobic depending upon the energy system being utilized; an aerobic exercise requires oxygen to produce energy; the aerobic energy system is utilized for activities that last longer than several minutes; in comparison, anaerobic exercise does not require oxygen for energy, but rather it uses lactic acid to convert nutrients to energy; anaerobic exercises are short, intense bursts of activity that last for less than several minutes 30
orthotics
__________________: Devices used in the treatment and prevention of foot and gait abnormalities Rigid, soft, semirigid slide 27
lumbar/ sacral protection
___________________ includes weight-training belts used during heavy weight lifting, abdominal binders, and other similar supportive devices; each should support the abdominal contents, stabilize the trunk, and prevent spinal deformity or injury during heavy lifting; use of belts or binders can significantly increase proprioception and intra-abdominal pressure to reduce compressive forces in the vertebral bodies nad, in doing so, potentially lessen teh risk of low back trauma 38
proprioceptive neuromuscular facilitation (PNF)
___________________ promotes and hastens the response of hte neuromuscular system through stimulation of the proprioceptors; these exercises increase flexibility in one muscle group (i.e. agonist) while simultaneously improve strength in another muscle group (i.e. antagonist); while ______________ exercises can be very effective in increasing flexibility, the coach should only perform _______________ having been appropriately trained by a qualified professional to do so
football face guards
___________________, which vary in size and style, protect and shield the facial region from flying projectiles; the NOCSAE has set standards for strength and deflection for football face guards worn at the highschool and college levels; football face guards are made of heavy- gauge, plastic coated steel rid, designed to withstand impacts form blunt surfaces, such as the turf or another player's knee or elbow; the effectiveness of a football face ugard depends on the strength of the guard itself, the helmet attachments, and the four-point chin strap on the helmet 36 Protect and shield facial region Football • Effectiveness depends on the strength of the guard, the helmet attachments, and the four-point chin strap on the helmet • Proper fit slide 14
targeted heart rate
____________________ can be calculated in the following two methods: 1. an estimated HRmax for both men and women is about 220 beats/ minute; heart rate is related to age, with maximal heart rate decreasing as an individual ages; a reliable simple calcuation is HRmax=220-age 2. Another commonly used formula (Karvonen formula) assumes that the targeted heart rate range is between 60-90%; the calculation is: Target HR range= [(Hrmax-Hrrest) X 0.6 and 0.9] + HRrest 32
other testing agencies (e.g. Ice Hockey) for QUALITY
____________________ include the ASTM- American Society for Testing and Materials HECC-Hockey Equipment Certification Council CSA- Canadian Standards Association; these agencies have established material standards for equipment, such as protective eye wear, ice hockey helmets, and face masks 34 other equipment (i.e. protective eye wear, ice hockey helmets, and facemasks) ASTM- American Society for Testing and Materials HECC- Hockey Equipment Certification Council CSA- Canadian Standards Association slide 10
static stretching guidelines
____________________ include: 1. stretching is facilitaited by warm body tissues; therefore, a brief warm-up period is recommended; if it is not possible to jog lightly, stretching could be performed after a superficial heat treatment 2. in the designated stretch position, the individual should move to a position in which a sensation of tension is felt 3. there should be no bouncing associated with the stretch; the stretch position should be held for 10 to 30 seconds until a sense of relaxation occurs; the individual should be aware of hte feeling of relaxation or letting go; a stretch should be repeated six to eight times 4. breathing should be performed rhythmically and slowly; the individual should exhale during the actual stretch 5. it is important to avoid being overly aggressive in stretching; increased flexibility may not be noticed for 4 to 6 weeks 6. if an area is particularly resistant to stretching, partner stretching or PNF may be used 7. vigorous stretching should be avoided in the following conditions: after a recent fracture after prolonged immobilization with acute inflammation or infection in or around the joint with a bony block that limits motionwith muscle contractures or when joint adhesions limit motion with acute pain during stretching
specialized equipment
_____________________, when properly used, can protect a participant form accidental or routine injuries associated with a particular sport or physical activity; however, there are limitations to the effectiveness of protective equipment; a natural outcome of wearing protective equipment is to feel more secure; unfortunately, this often leads to more aggressive pla, which can result in injury to the participant or an opponent; in many cases, it is the shared or sole responsibility of the coach to ensure that protective equipments meet minimum standards of protection, are in good condition, clean, properly fitted, used routinely, and used as these were intended
muscular endurance
a direct relationship exists betwteen muscle strength and ____________; as muscle endurance is developed, density in hte capillary beds increases, providing a greater blood supply, and thus a greater oxygen supply, to hte working muscle; increases in muscle endurance may influence strength gains; however, strength development has not been shown to increase muscle endurance 26
muscle spindles
because _____________________ lie parallel to muscle fibers, they stretch with the muscle; when stimulated the spindle sensory fibers discharge and through reflex action in the spinal cord initiate impulses to cause the muscle to *CONTRACT REFLEXIVELY* and, in doing so, inhibit the stretch 25 Lie parallel to muscle fibers Stretch in conjunction with the muscle When stimulated, spindle sensory fibers send impulses to the spinal cord initiating a reflexive muscle contraction (end result - stretch is inhibited) slide 4
throat guard
blows to the anterior throat can cause seriuos airway compromise as a result of a crushed larynx and/or upper trachea, edema of the glottic structures, vocal cord disarticulation, hemorrhage, or laryngospasm; the NCAA requires that catchers in basebal and softball wear a built-in or attachable throat guard on thier mask; helmets used in field hockey, lacrosse, and ice hockey also provide anterior neck protectors to protect this vulnerable area 37
muscular strength training
frequency: a strength-deevlopment program requires a minimum of 2 days per week; the 2 days should not be back to back, as the muscles must be given time to rest between exercise sessions; the absence of a rest period can lead to injury as well as an inability tof the muscle to sustain sufficent intensity to create the necessary overload; however, it is acceptable to engage in strength-development exercises on a daily basis, if the muscle groups are stressed on alternate days; for example, the lower body training could take place one day and the upper body exercises the next 29
overload
if the demands are within appropriate physiological limits, the body will adapt and improve its function; as such, if the demands are insufficent (e.g. too little exercise), improvement will not take place; if the demands are too strenuous, there is a risk for injury 23
static stretching
in _________________ movement is slow and deliberate; Golgi tendon organs are able to override impulses from the muscle spindles, leading to a safer, more effective muscle stretch; a stretch must be held for a minimum of 8 seconds for the Golgi tendon organ to activate
eccentric contractions
in ___________________, the muscle resists its own lengthening, so that hte joint angle increases during the contraction; ___________________ work to decelarate a limb and provide shock absorption, especially during high-velocity dynamic activities; ______________ generate greater force than isometric contractions, and isometric contractiosn generate greater force than concentric contractions; in addition, less tension is requried in an _________________
hip and buttock
in collision and contact sports, the _____________ region requires special pads typically compsoed of hard polyethylene covered with layers of Ensolite to protect the iliac crest, sacrum, coccyx, and genital region; a girdle with special pockets can effectively hold the pads in place; the male genetial region is best protected by a protective cup placed in an athletic supporter 38 Protect the iliac crest, sacrum, coccyx, and genital region - Pads typically composed of hard polyethylene covered with layers of Ensolite - Girdle with special pockets can hold pads in place slide 22
atrophy
in comparison, _____________ is a decrease in size or a wasting away of muscle fiber; ______________ can be attributed to some common diseases (e.g. cancer; pulmonary disease), but it can also be due to a lack of physical activity; muscle _____________ results in muscle weakness 27
specific adaptation to imposed demands (SAID)
in developing a physical conditioning program, several basic principles must be addressed; in efforts to develop a specific component of fitness (e.g. flexibility; strength; endurance; particular skill), the _______________ principle or specificity must be followed; the ______________- principle states that the body responds to a given demand with a specific and predictable adaptation; an exercise program must address the specific needs of the individual with regard to their fitness and skill goals as well as to the various body parts 23
specialized equipment
in many cases, it is the shared or sole responsibility of the coach to ensure that _________________ meet minimum standards of protection, are in good condition, clean, properly fitted, used routinely, and used as these were intended
lower body
in the _______________, commercial braces are commonly used ot protect hte knee and ankle; in addition, special pads are used to protect bony and soft-tissue structures in the hip and thigh region
upper body protective equipment
in the ________________, special pads and braces are often used to protect the shoulder region, ribs, thorax, breasts, arms, elbows, wrists , and hands
muscular endurance training
intensity: the intensity of the overload should be a weight that is 40 to 60% of the individual's maximum capacity (1RM) 30
muscular strength training
intensity: the intensity of the overload should be a weight that is at least 80% of the individual's maximum capacity (1RM); the maximum capacity is the amount of weight that can be lifted as a single repetition 29
cardiorespiratory endurance
maintaining and improving ___________________ is influenced by an interaction of frequency, duration, and intensity; the American College of Sports Medicine recommends that aerobic training includes activity 3-5 days per week lasting for 20-60 minutes more than twice weekly at an intensity of 55-60 to 90% of maximal heart rate (HRmax) (lower number for elderly, or sedentary persons) 32
football helmets
manufacturer's guidelines should always be followed when fitting a football helmet; prior to fitting, the individual should have a haircut i nthe style that will be worn during the athletic season, and wet their heads to simulate game conditions; once fitted, the helmet should be checked daily for proper fit, which can be altered by hair length, deterioration of inner padding, loss of air form cells, and spread of the face mask each helmet should have hte purchase date and trackign number engraved on the inside; detailed records be kept that identify the purchase dat,e use, reconditioning history, and certification seals; each individual should also be instructed on proper use, fit, and care of the helmet; in addition, each individual should sign a statement that confirms having read the NOCSAE seal and been informed of the risks of injury through improper use of hte helmet or face mask when striking an opponent; this statement should be signed, dated, and kept as part of the individual's medical files 35
thorax/ ribs/ abdomen
many collision and contact sports require special protection of the __________________- areas; catchers in baseball and softball wear full thoracic and abdominal protectors to prevent high-speed blows from a pat or ball; fencers and goalies in many sports also wear full thoracic protectors; quarterbacks and wide receivers in football often wear rib protectors composed of air-inflated, interconnected cylinders to absorb impact forces caused during tackling; these protectors should be fitted according to the manufacturer's instructions 38 protection of _____________ from external forces slide 20
muscular strength
more a function of the nervous system, Large muscle group movements (multi-joint movements: squats, dead lifts, military press, bench press)
athletic shoes selection factors
newly purchased shoes should be walked in for 2-3 days to allow them to adapt to the feet; next, begin running or practicing in the shoes for approximately 25 to 30% of the workout; in order to prevent blisters, there should be a gradual extension in the length of time that the shoes are worn avid runners should replace shoes every 3 months and recreational runners every 6 months
delayed-onset muscle soreness (DOMS)
one major disadvantage of eccenric training is _________________; __________________- is defined as muscular pain or discomfort 1-5 days following unusual muscular exertion; ____________________ is associated with joint swelling nad weakness, which may last after the cessation of pain
lower leg protection
pads for the anterior tibia area should consist of a hard, deflective outer layer, and an inner layer of thin foam (shin guard); velcro straps and stirrups help stabilize the pad inside the sock; many styles also incorporate padding or plastic shells over the ankle malleoli, which are often subject to repeated contusions; several commercial designs are available 39
certified athletic trainers
regarding equipment liability, _______________ may be responsible for properly fitting the equipment based on manufacturer's guidelines, instructing and warning the individual about proper use of the equipment, regularly inspecting the protective equipment, and keeping accurate records of any repair or reconditioning of the equipment 34 _______________ duty is to: select appropriate equipment properly fit equipment instruct individual in proper care of equipment warn individual of any danger in using the equipment inappropriately supervise and monitor proper use of equipment slide 9
shoes
selection and fit of ______________ may also affect injuries to the lower extremity; _____________ should adequately cushion impact forces and support and guide the foot during the stance and final push-off phase of running; in activities requiring repeated heel impact, additional heel cushioning should be present; length should be sufficent to allow all toes to be fully extended; individuals with toe abnormalities or bunions also may require a wider toe box 39 selection and fit may affect injury slide 26
athletic shoes selection factors
shoes should be fitted toward late afternoon or evening, preferably after a workout, and with the socks typically worn during sport participation shoes should be fitted to the longest toe of the largest foot, providing one thumb's width to the end of hte toe box the widest part of the shoe should coincide with the widest part of the foot; eyelets should be at least 1 inch apart with normal lacing; women with big or wide feet should consider purchasing boy's or men's shoes the sole of the shoe should provide moderate support, but should not be too rigid; sole tread typically comes in a horizontal bar (commonly used on asphalt or concrete) or a waffel design (used on off-road terrain)
knee/ patella protection
the _______________ is second only to the ankle and foot in incidence of injury; knee pads can protect the area from impact during a collision or fall, and in wrestling, can protect the prepatellar and infrapatellar bursa form friction injuries; in football, knee pads reduce contusion and abrasions when falling on artifical turf
strength
the ________________ of a skeletal muscle is determined by the cross-sectional diameter of the muscle fibers; the size of the muscle fiber will increase in response to progressive resistance exercise (i.e. overload); an exercise program cannot increase the number of fibers; rather it increases the size of the fibers present 27
American College of Sports medicine
the ________________ recommends that stretching exercises be performed a minimum of 2-3 days per week, but more optimally 5 to 7 days a week
National Operating Committee on Standards for Athletic Equipment (NOSACE)
the _________________ sets the standards for football helmets to tolerate certain forces when applied to different areas of the helmet; currently, baseball, softball, and lacrosse helmets and face masks must be __________________ CERTIFIED 34
arm
the entire _______________ is subjected to compressive and shearing forces in a variety of sports, such as those seen in blocking and tackling an oppoent, deflecting projectiles, pushing opponents away to prevent collisions, or breakign a fall; goalies and field players in many sports are required to have arm, elbow, wrist, and hand protection; however, in high school and college play, no rigid material can be worn at the elbow or below, unless covered on all sides by closed-cell foam padding 37 counterforce forearm brace 37 the forearm, wrist, and hand are especially vulnerable to external forces and often neglected when considering protective equipment; in collision and contact sports, this area should be protected with specialized gloves and pads 38 protection from external forces slide 20
cardiorespiratory system
the functioning of the __________________ occurs at predictable rates; during rest or light activiteis, the normal heart rate for adults is 60 to 100 beats per minute; for children the normal resting range is from 120 to 140 beats per minute; respiration rate ranges form 10 to 20 breaths per minute for adults and 20 to 25 breaths per minute for children; normal healthy rates for blood pressure are 120/70 to 120/80 mmHg for adults and 125 to 140/80 to 90 for children aged 10 to 18 years; in response to the demands of exercise or strenuous activites, changes in the resting rates occur, including: increased heart rate, increased systolic blood pressure, increased respirations
athletic shoes selection factors
the midsole may be composed of ethylene vinyl acetate, polyurethane, or preferably, a combination of the two; ethylene vinyl acetate provides good cushioning, but will break down over ime; polyurethane has minimal compressibility and provides good durability nad stability a thermoplastic heel counter maintains its shape and firmness even in adverse weather conditions running shoes should position the heel at least a half inch above the outsole to minimize stretch on the Achilles tendon
overload
the principle of _________________ states that physiologic improvements occur only when an individual physically demands more of the body than is normally required; if the demands are within appropriate physiological limits, the body will adapt and improve its function; as such, if the demands are insufficent (e.g. too little exercise), improvement will not take place; if the demands are too strenuous, there is a risk for injury 23 Physiological improvements occur only when an individual physically demands more of the body than is normally required If demands are not great enough (e.g. too little exercise), improvement will not take place
active inhibition techniques
to stretch the hamstring group on a single leg using the three separate PNF techniques, the following guidelines should be followed 1. contract- relax the thigh is stabilized and hte hip passively flexed into the agonist pattern, until limitation is felt in the hamstrings the individual then performs an isotonic contraction with the hamstrings through the antagonist pattern a passive stretch is tehn applied into the agonist pattern, until limitation is felt; the sequence is repeated 2. hold-relax the leg is passively moved into the agonist pattern, until resistance is felt in the hamstrings the individual performs an isometic contraction to hold the position for about 10 seconds the individual should then relax for about 5 seconds a passive stretch is then applied into the agonist pattern, until limitation is felt; the sequence is repeated 3. slow reversal-hold-relax the individual consciously relaxes the hamstring muscles, while doing a concentric contraction of the quadriceps muscles into the agonist pattern the individual then performs an isometric contraction, against resistance, into the antagonist pattern for 10 s
Golgi tendon organs
unlike muscle spindles, ________________ are connected in a series of fibers located in tendons and joint ligaments, and respond to muscle tension rather than length; if the stretch continues for an extended time, the _____________ are stimulated; this stimulus, unlike the stimulus from the muscle spindles, causes a *REFLEX INHIBITION/RELAX* in the antagonist muscles 25
Golgi tendon organs
unlike muscle spindles, ________________ are connected in a series of fibers located in tendons and joint ligaments, and respond to muscle tension rather than length; if the stretch continues for an extended time, the _____________ are stimulated; this stimulus, unlike the stimulus from the muscle spindles, causes a *REFLEX INHIBITION/RELAX* in the antagonist muscles 25 Located in tendons and joint ligaments Respond to muscle tension, not muscle length When stimulated, the response is a reflexive inhibition in the antagonist muscle slide 4
individual providing own equipment
when an __________________, the responsibiltiies of the coach do not automatically change; the coach must ensure that the equipment meets safety standards and is fitted correctly, properly maintained and cleaned, and used appropriately; coaches should know the dangers involved in using sport equipment and have a duty to properly supervise its fitting and intended use; athletes should not be allowed to wear any equipment or alter any equipment that may endanger the individual or other team members 34 When an athlete provides his or her own protective equipment, the responsibilities of the athletic trainer do not change slide 11
cardiorespiratory endurance
when an individual is unable to continue or chooses to stop aerobic training, detraining occurs within 1 to 2 weeks; as such, when the individual returns to _______________ training, it will be necessary to recalculate hte appropriate intensity, rather having the individual continue at the same level, which he/she had previously achieved; if the individual returns to activity without an appropriate _________________ level, fatigue can set in quickly and place the individual at risk for injury 32
athletic shoes selection factors
while wearing the shoes, athletic skills should be approximated (walking, running, jumping, and changing directions) individuals with specific conditions need special shoes: runnes with nomral feet- more forefoot and toe flexibility overpronation- greater control on the medial side achilles tendonitis- a heel wedge of at least 15 mm court sports- added side-to-side stablity high,rigid arches- soft midsoles, curved lats, and low or moderate hindfoot stability normal arches- firm midsole, semicurved lats, and moderate hindfoot stability flexible low arch- very firm midsole, straight last, and strong hindfoot stability