Ch. 22 Rehabilitation and reconditioning, Ch.21 quiz, CH. 19: Periodization, HS Final Exam

Valsalva maneuver

Breathing exercise trained athlete neutral grip

The typical length of time for a "microcycle" is... A. Several weeks to months B. 1 year C. 1 week

C. 1 week Explanation: Typical Traditional Periodization Model time frames: Microcycle = 1 week Mesocycle = several weeks to months Macrocycle = 1 year

Azim shows you his strength training schedule for this week. The traditional periodization model would refer to a week-long period of time as a... A. Mesocycle B. Macrocycle C. Microcycle

C. Microcycle Explanation: Typical Traditional Periodization Model time frames: Microcycle = 1 week Mesocycle = several weeks to months Macrocycle = 1 year

What is the order of the 4 distinct periods of the conventional periodization model? A. First Transition, Competition, Second Transition, Preparatory B. First Transition, Preparatory, Second Transition, Competition C. Preparatory, First Transition, Competition, Second Transition D. Competition, First Transition, Preparatory, Second Transition

C. Preparatory, First Transition, Competition, Second Transition

**The typical length of time for a "mesocycle" is... A. 1 year B. 1 week C. Several weeks to months

C. Several weeks to months Explanation: Typical Traditional Periodization Model time frames: Microcycle = 1 week Mesocycle = several weeks to months Macrocycle = 1 year

This is a type of exercise which the distal joint segment is stationary (an exercise where the end joint is "fixed). An example of this type of exercise is a squat, feet are fixed to the floor and do not move, providing a base upon which movement occurs. Advantages of this type of exercise is increased joint stability and functional movement patterns.

Closed kinetic chain example: squat or a push-up

Is an activity or practice that is inadvisable or prohibited due to the given injury. For example, during the later phases of rehabilitation from an anterior shoulder dislocation, an American football player may require upper body strengthening before being cleared to play. The athletic trainer requests that the athlete initiate upper body strengthening, but the bench press exercise may be ________ because it can place the injured shoulder in a vulnerable position in the presence of anterior instability.

Contraindication

Musculotendinous trauma that is caused directly is called ________. It is an area of excess accumulation of blood and fluid in the tissues surrounding the injured muscle.

Contusion

With a background in sports this particular member may provide strategies that help injured athletes better cope with the mental stress resulting from an injury

Counselor, psychiatrist, or psychologist

Mehvish is a 20-year-old, female basketball player. On the first day of the "preparatory" period, she is assigned to use the lat pulldown machine. What set and repetition range would be most appropriate for her? A. 1 - 3 sets x 1 - 3 repetitions per set B. 3 - 5 sets x 4 - 8 repetitions per set C. 3 - 5 sets x 2 - 5 repetitions per set D. 3 - 6 sets x 10 - 20 repetitions per set

D. 3 - 6 sets x 10 - 20 repetitions per set Explanation: In general, periodization for sport typically starts off with high volume and low intensity. The preparatory period is subdivided into three phases: 1) hypertrophy and endurance, 2) basic strength, and 3) strength / power. Since this is the first day of the preparatory period, Mehvish is in the "hypertrophy and endurance" phase. This phase typically lasts from 1 - 6 weeks and its goals are to increase lean body mass, develop muscular endurance, or both. Set / Rep Ranges by Period / Phase: Preparatory Period / Hypertrophy & Endurance Phase: 3 - 6 sets x 10 - 20 repetitions per set Preparatory Period / Basic Strength Phase: 3 - 5 sets x 4 - 8 repetitions per set First Transition Period / Strength & Power Phase: 3 - 5 sets x 2 - 5 repetitions per set Competition Period / Peaking Phase: 1 - 3 sets x 1 - 3 repetitions per set

The primary goal of periodization involves preplanned, systematic variations in training in order to... A. Allow sufficient recovery before competition B. Prevent excessive muscle hypertrophy C. Prolong performance plateaus D. Promote long-term training and performance improvements

D. Promote long-term training and performance improvements Explanation: As athletes train over time, their body's physiological adaptations will occur less frequently, causing their performance to plateau. Periodization is a program design strategy that introduces preplanned variations in the athlete's training to generate stimuli that promotes continuous performance improvements.

Which of the following would take place during the Shock / Alarm Phase of the General Adaptation Syndrome? A. Decreased muscle soreness / stiffness B. Improved performance C. Increased contractile protein synthesis D. Reduced performance

D. Reduced performance Explanation: 3 Phases of the General Adaptation Syndrome: Shock / Alarm Phase: the body experiences a new stress, performance decreases, and soreness / stiffness may be experienced. Resistance Phase: the body adapts to the training stimulus and function returns to normal. Neurological and physiological adaptations are made by the body. Exhaustion Phase: persistent stress causes the athlete to lose the ability to adapt to the stressor. Fatigue, soreness, stiffness can return.

What is the correct order of the three stages of response to stress, according to the General Adaptation Syndrome (GAS)? A. Exhaustion Phase, Shock / Alarm Phase, Resistance Phase B. Resistance Phase, Shock / Alarm Phase, Exhaustion Phase C. Resistance Phase, Exhaustion Phase, Shock / Alarm Phase D. Shock / Alarm Phase, Resistance Phase, Exhaustion Phase

D. Shock / Alarm Phase, Resistance Phase, Exhaustion Phase

Involves four sets, with repetitions ranging from 10 to possibly one during the final set. The first set requires 10 repetitions of 50% of the estimated 1RM, and the second set requires 6 repetitions of 75% of the estimated 1RM. The third set requires the maximum number of repetitions of 100% of the estimated 1RM. The number of repetitions performed during the third set determines the adjustment to be made in resistance for the fourth set.

Daily adjustable progressive resistive exercise (DAPRE)

This is considered a complete displacement of the joint surfaces

Dislocation

When does the sticking point happen during a lift

During the concentric portion

Which of the following would take place during the Resistance Phase of the General Adaptation Syndrome? A. Decreased contractile protein synthesis B. Generation of new motor neurons C. Allow sufficient recovery before competition D. Reduced performance E. Increased recruitment of motor units

E. Increased recruitment of motor units Explanation: 3 Phases of the General Adaptation Syndrome: Shock / Alarm Phase: the body experiences a new stress, performance decreases, and soreness / stiffness may be experienced. Resistance Phase: the body adapts to the training stimulus and function returns to normal. Neurological and physiological adaptations are made by the body. Exhaustion Phase: persistent stress causes the athlete to lose the ability to adapt to the stressor. Fatigue, soreness, stiffness can return.

This term is the escape of fluid into the surrounding tissues. It inhibits contractile tissues and can significantly limit function.

Edema

This particular member on the sports medical team has a formal background in the exercise sciences and uses his or her expertise to assist with the design of a conditioning program that carefully considers the bodies metabolic response to exercise and the ways in which that reaction helps the healing process.

Exercise physiologist

This phase in the healing process is characterized by catabolism (tissue breakdown) and replacement of tissues that are no longer viable following injury. In attempt to improve tissue integrity, new capillaries and connective tissue (scar tissue) form in the area. This time period last from 2-6 months.

Fibroblastic repair phase

This is a partial tear of the ligament without increased joint instability

First degree sprain

alternated grip

Gripping a bar bell opposite direction

prohormones

Hormone precursors increase body ability(indigenously)

This is a form of treatment required by the rehabilitating athlete. For example, a softball player with shoulder impingement (chronic and repetitive compression of the rotator-cuff tendons in the shoulder, causing pain and movement problems) must maintain lower extremity function, so the athletic trainer may request that the athlete continue to perform lower extremity strength, speed, agility, and power exercises during shoulder rehabilitation. Therefore, lower body exercises are indicated.

Indication

This is the bodies initial reaction to injury and is necessary for normal tissue healing to occur. This phase usually lasts 2-3 days following an acute injury (depending on blood supply and structural damage).

Inflammation (inflammatory response phase) note: Both local and systemic inflammation occur during the INFLAMMATORY RESPONSE phase

Is a specific, sudden episode of overload injury to a given tissue, resulting in disrupted tissue integrity.

Macrotrauma

This phase is when the new tissue is strengthened. Production of collagen fibers shift to a stronger type 1 collagen, allowing the newly formed tissue the opportunity to improve its structure, strength, and function. Increased loading allows the collagen fibers of the scar tissue to hypertrophy and align themselves along the lines of stress. The thicker and more optimally aligned collagen fibers become stronger, allowing a return to function. This phase can lasts months-years

Maturation-remodeling phase

Or overuse injury, results from repeated, abnormal stress applied to a tissue by continuous training or training with too little recovery time . They may be due to training errors, training surfaces, faulty biomechanics, insufficient motor control, decreased flexibility, or skeletal malalignment or predisposition. Two common ________ injuries involve bone and tendon. The most common bone injury is a stress fracture.

Microtrauma

This particular member on the sports medical team is also usually a registered dietician with a background in sports nutrition . This person may provide guidelines regarding proper food choices to optimize tissue recovery.

Nutritionist

This type of exercise uses a combination of successively arranged joints in which the terminal joint is free to move. An example would be the leg extension exercise, during which the feet and lower legs are allowed to move freely.

Open kinetic chain example: leg extension or sprinting (one foot is on the ground, the other is off)

Healing tissue must not be __________. Too much stress can damage new structures and significantly slow the athletes return to competition. Providing a load that isn't too much stress or too little stress is ideal.

Overstressed

3. Competition Period Ctd:

- ex: a sprinter places even more emphasis on speed, reaction time, spriting-specific plyometric drills, and technique training - this period may last from 1-3 weeks - most organized sports this period spans the entire competitive season and may last several months

1. Preparatory period: Strength/Power Phase

- final stage of prep phase -high intensity (75-95% of the 1RM, depending on the exercise) and low volume (3-5 sets of 2-5 reps)

1. Alarm Phase

- first phase when the body experiences a new stress (lifting a heavier load or greater load volume) - this phase may last several days or several weeks ( athlete may experience excessive soreness, stiffness, and temporary drop in performance)

1. Preparatory Period

- initial period, usually longest, occurs during time of year when there are no competitions and only a limited number of sport-specific skill practices or game strategy sessions - the major emphasis of this period is establishing a base level of conditioning to increase the athletes tolerance for more intense training -start with low intensity and high volume: bc high volume training can cause fatigue, sport specific technique is NOT emphasized during this phase

Specializes in orthopedics (the branch of medicine dealing with the correction of deformities of bones or muscles) or sports medicine. They often serve in the dual capacity of team athletic trainer and sports _________.

Physical therapist or physiotherapist

2. First Transition Period

-A linkage between the preparatory and competitive periods. Classically the resistance training in this period focuses on the elevation of strength and its translation to power development -Strength/power phase Low to very high loads (30-95% of 1RM, depending on the exercise) and low volumes (2 to 5 sets for 2 to 5 repetitions

What are 2 exercises that could be implemented to reduce the risk of injury to the lower extremities?

-Proper jumping and landing techniques -single-leg squat to emphasize unilateral strength

What are 2 exercises that could be implemented to reduce the risk of injury to the upper extremities?

-Range of motion exercise -Throwers ten (https://www.youtube.com/watch?v=zaTfaOFzV94)

4. Second Transition Period: (active rest)

-b/t the competitive season and the next macrocycle's prep period is the second transition period - the second transition (active rest) period consists of recreational activity that may not involve reistance training - low intensity, low volume activity for 1-4 weeks

3. Competition Period

-goal is to peak strength and power through further increases in training intensity with additional decreases in training volume - amount of skill technique practice increases and physical conditioning decreases -for peaking, athletes use very high intensity (>or=to 93% of the 1RM) and very low volume (1-3 sets of 1-3 reps) - for maintenance, athletes use moderate intensity (~80-85% of the 1RM) and mod volume (about 2-3 sets of 6-8 reps)

1. Preparatory Period: Hypertrophy/Endurance Phase

-occurs during the early stages of the prep perios and may last from 1-6 weeks -very low-mod intensity (50-75% of the 1-rep max [1RM]) and very high to mod volume )3-6 sets of 10-20 reps) - goals is to increase lean body mass or develop an endurance (muscular/metabolic) base - this phase may be followed by an intermediate recovery week or microcycle of low-intenisty, low-volume training prior to the nxt phase

1. Preparatory Period: Basic Strength Phase

-occurs later in the prep phase - the aim is to increase the strength of the muscles essential to the primary sport movements - high intensity (80-90% of the 1RM) and mod volume (3-5 sets of 4-8 reps)

2. Resistance Phase:

-the second phase in which the body adapts to the stimulus and returns to more normal functioning - the body is able to withstand the stress - here, the athlete relies on neurological adaptations to contrinue training while the muscle tissue adapts by making various biochemical, strucutal, and mechanical adjustments that leaf to increase performance - AKA supercompensation

Phases of GAS: (3)

1. Alarm Phase 2. Resistance Phase 3. Exhaustion Phase

Following injury, all damaged tissues go through the same general phases of healing, What are they? The timing of the events occurring within each phase of tissue healing differs for each tissue type and is affected by a variety of systemic and local factors, including age, lifestyle, degree of injury, and the structure that has been damaged. Characteristic events define each phase and separate one phase from another.

1. Inflammation 2. Repair 3. Remodeling

periodization periods: (4)

1. preparatory period 2. First transition period 3. competition period 4. second transition period (active rest)

In general, periodization for sport typically starts off with... A. Non-sport specific movements B. Sport specific movements

A. Non-sport specific movements

This person is typically responsible for the day-to-day physical health of the athlete. They work under the supervision of the team physician and is employed primarily by secondary schools, colleges, or professional teams but may also work in outpatient physical therapy clinics. Their responsibilities include: -Evaluate, manage, and rehabilitate injuries -Prevention of injuries through sport specific exercise prescription and prophylactic equipment (tape/braces) -Administrator for the sports medicine team

Athletic trainer note: athletic trainers have an athletic trainer certification (ATC)

During the "preparatory" period of the conventional periodization model, sport-specific technique training is of high priority. A. True B. False

B. False Explanation: The preparatory period involves high volume, lower intensity training which fatigues the athlete and requires a significant time commitment. The fatigue and increased time commitment of the preparatory period reduce the priority for technique training.

In general, periodization for sport typically starts off with... A. Lower Volume and Higher Intensity B. Higher Volume and Lower Intensity

B. Higher Volume and Lower Intensity

Meilin is in the second week of a 12 week strength training program. She has been sore for the past few days but reports that she finally feels back to normal today. Which phase of General Adaptation Syndrome is Meilin in? A. Exhaustion Phase B. Resistance Phase C. Shock / Alarm Phase

B. Resistance Phase Explanation: 3 Phases of the General Adaptation Syndrome: Shock / Alarm Phase: the body experiences a new stress, performance decreases, and soreness / stiffness may be experienced. Resistance Phase: the body adapts to the training stimulus and function returns to normal. Neurological and physiological adaptations are made by the body. Exhaustion Phase: persistent stress causes the athlete to lose the ability to adapt to the stressor. Fatigue, soreness, stiffness can return.

In general, periodization for sport typically starts off with... A. Complex skills B. Simple skills

B. Simple skills

An athlete archer anxiety hands shaking ideal ergogenic aid

Beta Blockers

What is the primary goal of the first phase (inflammatory phase)?

Prevent disruption of new tissue -Relative rest and physical agents (modalities) including ice, compression, elevation, and electrical stimulation are often primary treatment options to minimize tissue damage and decrease acute pain.

_____________ is one of the most substantial risk factors for future injury in active individuals. Lower extremity programs designed to reduce injury risk should be specific to sports demands and should focus on the neuromuscular control required during specific activities such as landing from a jump or cutting.

Previous injury

This is a partial tear of the ligament with minor joint instability

Second degree sprain

According to ______, the system will adapt to the demands placed on it. Therefore, the goal of training should dictate the design of the resistance training program (imposed demands).

Specific adaptation to imposed demands (SAID)

When rehabilitating an athlete, strengthening should transition from general exercises to _________ exercises.

Sport specific

The ___1__ includes a large number of professionals working together to provide an optimal rehabilitation and reconditioning environment. Thus, the relationship of the ___1__ members require thoughtful communication to ensure safe, harmonious climate for the injured athlete.

Sports medicine team

Ligamentous trauma is termed a ________

Sprain

Musculotendinous trauma that is caused indirectly is called ________. These are considered tears in the muscle fibers and are further assigned grades or degrees. 1. First degree 2. Second degree 3. Third degree

Strain 1. First degree: partial tear of individual fibers and characterized by strong but painful muscle activity 2. Second degree: Partial tear with weak, painful muscle activity. 3. Third degree: Complete tear of the muscle fibers with very weak, painless muscle activity

The ________ professional has unique knowledge and insight regarding optimal athletic function and can serve a vital role during the final stages of an advanced rehabilitation program by preparing the athlete for a return to competition.

Strength and conditioning

This particular member on the sports medical team typically focuses on strength, power, and performance enhancement. They play a major role in the rehabilitation and reconditioning process. -Use proper technique and application of several exercises to develop reconditioning programs to ready injured athletes. -Possess an extensive understanding of the role that biomechanics play in a wide variety of sports and activities

Strength and conditioning professional Note: Should be certified by the national strength and conditioning association as a Certified Strength and Conditioning Specialist (CSCS)

This is considered a partial displacement of the joint surfaces

Subluxation

The ________ provides medical care to an organization, school, or team. They are most often a medical doctor of osteopathy (DO). Specific responsibilities include pre-participation examinations, on-field emergency care, injury and illness evaluation and diagnosis, and referral to other health care professionals as needed. Although they are NOT responsible for daily rehabilitation, they make the final determination of an athletes readiness to return to competition.

Team physician

Is the inflammation of a tendon

Tendinitis

This is a complete tear of the ligament with full joint instability

Third degree sprain

Strategies to maintain cardiorespiratory fitness can be implemented early , even during the inflammatory response phase. How can exercise capacity be maintained or increased if the athlete is injured?

Through the exercise of other body regions (i.e. upper body extremity exercise to improve oxygen consumption). Increasing anaerobic or aerobic capacities can be met through a variety of options: -Upper body ergometer -Deep water running -Lower extremity cycling -Elliptical machines

What is the primary goal of the second phase (repair phase)?

To prevent excessive muscle atrophy and joint deterioration of the injured area. Disruption of the new collagen fibers are avoided but low-load stress is gradually introduced to allow increased collagen synthesis and prevent loss of joint motion. Ultrasound, electrical stimulation, and ice are continued in order to support and hasten new tissue formation. Maintenance of muscular and cardiorespiratory function remains essential for the uninjured areas of the body.

muscle and connectivity tissue elasticity

ability to return to original resting length after a passive stretch

risk factors of HGH

acromegaly

Hold-relax with pnf stretch explains the resulting increase in flexibility

autogenic and reciprocal inhibition

Tempo for untrained athletes

bench press and pull up

Power movement

clean,jerk,snatch

Speed walking knee lift stretches

dynamic stretches

3. Exhaustion Phase

final phase where some of the same symptoms experienced during the alarm phase reappear -staleness, overtraining, and other maladaptations may occur when there is no training variety or when the training stress is too great - non-training-related stress (lack of sleep, occupational stress, etc) can also lead to the exhaustion phase

warm up

general to more specfic

Core movement pattern ex

hinge-deadlift

Most Effective PNF stretch

hold relax with agonist constriction

Designing strength and conditioning programs for ________ athletes requires the strength and conditioning professional to examine the rehabilitation and reconditioning goals to determine what type of program will allow the quickest return to competition.

injured

periodization periods

involves shifting training priorities from non-sport-specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimize performance

Best reason to avoid erythropoietin

it causes an unregulated increase in red cell production

is the collective effort or involvement of two or more sequential joints to create movement

kiinetic chain

A _________ is the fibrous connective tissue that connects bones to other bones.

ligament

What is the primary goal of the third phase (remodeling phase)?

optimizing tissue function while transitioning to return to play or activity.It is important to know that there may be less pain during this period but the tissue has not fully healed and require further attention to achieve full recovery.Progressive tissue loading allows improved collagen fiber alignment and fiber hypertrophy.

vertical press

overhead press

This process allows the release of macrophages, which search for and remove cellular debris.

phagocytosis

RAMP athlete potentiates

preform sport specific movements increasing in intensity

Neuromuscular control is the ability of muscles to respond to afferent (the central nervous system) information to maintain joint stability. It is referred to as __________ and occurs in response to stimulation of sensory receptors in skin, muscles, tendons, ligaments, and the joint capsule.

proprioception

static flexibility

range of motion on static stretch

Healing tissue must not be overstressed, but controlled therapeutic stress is necessary to optimize collagen matrix formation. The athlete must meet ______ to progress from one phase of healing to the next.

specific objectives

periodization

strategy to promote long-term training and performance improvements with preplanned, systematic variations in training, specificity, intensity, and volume organized in periods or cycles within an overall program

The process of returning to competition following injury involves healing of the injured tissues, preparation of these tissues for the return to function, and use of proper ____________ to maximize rehabilitation and reconditioning.

techniques

General Adaptation Syndrome (GAS)

the manner in which the body reacts to stress: -alarm -resistance -exhustion

mesocycles

two or more cycles within the macrocycle, each lasting several weeks to several months. the number depends on the goals of the athlete

cant affect flexibility

type of sport and athlete involved

macrocycle

typically an entire training year but may also be a period of many months up to four years (for olympic athletes)

microcycles

typically one week long but could last for up to four weeks, depending on the program. focuses on daily and weekly trainign variations

Is it important for injured athletes to continue performing strength and conditioning exercises to the uninjured regions?

yes. Exercises targeting the uninvolved limb can improve muscle strength in the involved limb