KIN 324 ch 4 &5

Overtraining can result in ______, a deterioration in the usual standard of performance

Staleness

Kimberly is a 20-year-old athlete. At the beginning of a training session, her resting heart rate is 65 beats per minute. During the training, her heart rate increases to 194 beats per minute. Using this information, calculate the heart rate reserve of Kimberly

129

Identify a true statement about the guidelines related to strength training for children

Adult supervision by someone who knows proper strength training technique is an important part of youth strength training

Which of the following are true of the principles of training and conditioning? (Check all that apply.

Athletes should be given time to do an appropriate warm-up before engaging in any activity. Athletes should be educated about proper techniques, how they should feel during workout, and when they should push harder or back off. Athletes must engage in a training and conditioning program on a consistent, regularly scheduled basis.

Which of the following is a guideline one should follow while stretching?

Avoid overstretching the ligaments and capsules that surround joints.

involves a bouncing movement in which repetitive contractions of the agonist muscle are used to produce quick stretches of the antagonist muscle.

Ballistic stretching

In the context of the physical aspects of sports, identify the approaches that parents, coaches, and fitness professionals should take to minimize the psychological stresses that may be placed on children. (Check all that apply.)

Children must not be considered to be miniature adults. Children should be given positive reinforcements followed by corrective feedback

Identify the ways in which one can become trained as a coach in the United States. (Check all that apply.)

Complete a university degree program Complete a youth sports coaching education program

_____ is a defect or fracture in the bony structures of the spine that occurs most often in young athletes

Spondylolysis

Which of the following are true of dynamic stretching? (Check all that apply.)

Dynamic stretching exercises are more closely related to the types of activities that athletes engage in and should be considered more functional. It has become the stretching technique of choice in the athletic population

is a cardiorespiratory endurance training technique that is a type of cross-country running, and it originated in Sweden.

Fartlek

Identify the true statements about strength training according to the American College of Sports Medicine (ACSM), the American Academy of Orthopaedic Surgeons, and the American Academy of Pediatrics. (Check all that apply.)

For young athletes who have the emotional maturity to accept and follow directions, strength training can be a safe and effective activity. If children are ready for participation in organized sports or activities, then they are ready for some type of strength training.

Which of the following is a technique that helps train muscles to function concentrically, eccentrically, and isometrically in three planes simultaneously?

Functional strength training

In the context of the physical aspects of sports, identify a positive approach that parents, coaches, and fitness professionals should take to minimize the psychological stresses that may be placed on children

Giving children frequent encouragement

Identify a true statement about the treatment of spondylolysis and spondylolisthesis

Hamstring stretching is an intergral part of the treatment program

Identify a true statement about the principles of training and conditioning.

Identify the needs of individual athletes and adjust or alter the training and conditioning program accordingly

Match the techniques to improve muscular strength (in the left column) with the descriptions of equipment or activity involved (in the right column)

Isometric exercise --> it involved the use of any immovable resistance Functional strength training --> multiplane integrated resistance ... Progressive resistance training --> uses equipment such as free weights ... Isokinetic --> uses equipment such as Kincom and Biodex

Identify the true statements about high-intensity interval training. (Check all that apply.

It allows an athlete to be more sport specific during the workout. It involves activities that are more intermittent than continuous training

Which of the following is a characteristic of high-intensity interval training

It allows for performance of much more work at a more intense workload over a longer period than does working continuously.

What are the characteristics of the transition period of the periodization approach to conditioning? (Check all that apply.)

It allows the athlete to escape both physically and psychologically from the rigor of a highly organized training regimen. It is generally unstructured, and the athlete is encouraged to participate in sports activities on a recreational basis.

Which of the following statements are true of the treatment of spondylolysis and spondylolisthesis? (Check all that apply.)

It centers on healing the bony defect and decreasing the patient's symptoms. It ranges from relative rest without a brace to 23 hours of bracing each day.

Identify the significance of a cool-down period after a workout or training session. (Check all that apply.)

It enables the body to return to a resting state. It helps decrease blood and muscle lactic acid levels rapidly

In the context of a contemporary approach to warm-up, which of the following are true of a dynamic warm-up? (Check all that apply.

It enhances coordination and motor ability as it revs up the nervous system. It prepares the muscles and joints in a more activity-specific manner than static stretching.

Which of the following is true of ballistic stretching?

It has been criticized in the past because increased range of motion is achieved through a series of jerks or pulls on the resistant muscle tissue.

Which of the following are true of the benefits of warm-up? (Check all that apply.

It helps prepare the body physiologically for some upcoming physical work It helps reduce injuries by progressively increasing flexibility, strength, power, and endurance.

What are the advantages of a core stabilization program? (Check all that apply.)

It improves neuromuscular efficiency throughout the entire body. It allows for the expression of dynamic functional strength. It ensures appropriate muscular balance and joint movement around the lumbo-pelvic-hip complex.

Identify a true statement about a dynamic warm-up.

It involves continuous movement using hopping, skipping, and bounding activities with several different footwork drills and patterns

Identify the true statements about functional strength training. (Check all that apply.)

It is a technique for improving not only muscular strength but also neuromuscular control. It helps develop high levels of core stabilization strength and flexibility

In the context of techniques that help improve cardiorespiratory endurance, which of the following is true of continuous training?

It is a technique that uses exercises performed at the same level of intensity for long periods

Which of the following are true of static stretching? (Check all that apply.)

It is commonly used in injury rehabilitation of sore or strained muscles. It is an extremely effective and perhaps the most widely used technique of stretching.

Which of the following are true of progressive resistance exercise training?

It is considered to be the most commonly used technique for improving muscular strength. It uses isotonic contractions in which force is generated while the muscle is changing in length.

Which of the following are true of fartlek training? (Check all that apply.)

It is similar to interval training in that the athlete must run for a specified period. It is less regimented and allows for an effective alternative in the training routine because the pace and terrain are always changing

In the context of fitness training, which of the following are true of the core of the body? (Check all that apply.)

It is where all movement begins. It is where the center of gravity is located

Identify a true statement about spondylolisthesis

It mostly takes place between the fifth lumbar and first sacral vertebrae

Which of the following statements is true of strength training?

It refers to a systematic program of exercises designed to increase an individual's ability to exert or resist force.

Which of the following are true of the requirements of a comprehensive core stabilization program? (Check all that apply.)

It should be systematic, progressive, and functional. It should include exercises that elicit a maximal training response. It should incorporate exercises derived from fundamental movement skills

Identify the true statements about a good warm-up routine. (Check all that apply.)

It should begin with 2 or 3 minutes of slow walking, light jogging, or cycling to increase metabolism and warm up the muscles. Athletes should not wait longer than 15 minutes to begin the main sports activity after the warm-up

Which of the following is true of a cool-down period after a workout or training session?

It should last about 5 to 10 minutes.

Which of the following guidelines should be followed for youth strength training? (Check all that apply

Make sure the child rests at least one full day between exercising each specific muscle group. Encourage the child to begin each strength training session with 5-10 minutes of light aerobic activity. Help the child vary the strength training routine to prevent boredom.

Which of the following are true of bodyweight exercises? (Check all that apply.

Most bodyweight exercises require the athlete to support the body or move the total body against the force of gravity. Some bodyweight exercises use an isometric or holding phase instead of using a full range of motion

Which of the following statements is true about growth plate fractures?

Most growth plate injuries occur in competitive sports.

Which of the following are true of proprioceptive neuromuscular facilitation (PNF) techniques? (Check all that apply.)

PNF techniques are currently being used for stretching, including slow-reversal-hold-relax, contract-relax, and hold-relax techniques. PNF stretching exercises have been used as a stretching technique for increasing flexibility. PNF techniques were first used by physical therapists for treating patients who had various types of neuromuscular paralysis.

Which of the following is true of active and passive range of motion?

Passive range of motion begins at the end of and continues beyond active range of motion

helps strengthen muscles through a contraction that overcomes some fixed resistance produced by equipment such as dumbbells, barbells, various weight machines, or exercise tubing

Progressive resistance exercise training

(PNF) techniques are stretching techniques that involve combinations of alternating contractions and stretches

Proprioceptive neuromuscular facilitation

Which of the following methods is the most commonly used method for estimating physical maturity in young athletes?

Tanner Stages of Maturity

Identify the most common sites for avulsion injuries in a young athlete. (Check all that apply.)

The anterior superior iliac spine The fifth metatarsal in the foot

In the context of coaching qualifications in the United States, which of the following statements are true of the National Standards for Athletic Coaches developed by the National Association for Sport and Physical Education (NASPE)?

The standards are put forth to help organizations and agencies who currently certify coaches.

Which of the following are true of the types of muscle contraction? (Check all that apply.)

The three types of skeletal muscle contractions are isometric, concentric, and eccentric contractions. Concentric and eccentric contractions must occur to allow most movements

In the context of techniques that help improve cardiorespiratory endurance, which of the following are true of the important considerations of continuous training? (Check all that apply.

The type of activity used in continuous training must be aerobic. The average person should engage in no less than three exercise sessions per week to see at least minimal improvement in cardiorespiratory endurance.

Which of the following are true of closed-kinetic chain exercises? (Check all that apply.)

They are widely used as they tend to be more functional than open-kinetic chain exercises. They use varying combinations of isometric, concentric, and eccentric contractions that occur simultaneously in various muscle groups within the chain.

Which of the following are true of isometric exercises? (Check all that apply.)

They have potential to produce a spike in blood pressure that can result in potentially life-threatening cardiovascular accidents. They help increase muscular strength, but strength gains in a particular muscle will occur only at the specific joint angle in which resistance is applied

Which of the following are true of plyometric exercises? (Check all that apply.)

They involve hops, bounds, and depth jumping for the lower extremity, and the use of medicine balls and other weighted equipment for the upper extremity. They are likely to cause muscle soreness in the early stages of use. They help develop eccentric control in dynamic movements

In the context of the psychological aspects of sports for children, identify a true statement about the differences between free-flowing play and organized sports

Unlike free-flowing play, organized sports involve adults who coach and train a youngster.

Identify the guidelines and precautions for stretching. (Check all that apply.)

Warm up using a slow jog or fast walk before stretching vigorously. Stretch only to the point at which tightness or resistance to stretch or perhaps some discomfort is felt. Increases in range of motion will be specific to whatever joint is being stretched. Stretching should be done both before and after activity, at least five or six times per week to see maximum results

In the context of cardiorespiratory endurance, match the types of activities (in the left column) with their descriptions (in the right column)

anaerobic --> short bursts of muscle contraction ... aerobic --> endurance-type activties ...

The _____ is a specialized area of cartilage within the growth plate.

apophysis

A true statement about growth plate fractures is that they ____

are most likely to occur in young athletes bones when compared to adults

A(n) _____ fracture is defined as one in which a piece of bone is fractured and pulled away from the rest of the bone at the site of tendon or ligament attachment.

avulsion

In the context of various techniques to improve muscular strength, _____ does not require any equipment

bodyweight training

Studies comparing proprioceptive neuromuscular facilitation (PNF) stretching and static stretching suggest that PNF stretching _____

can produce greater improvement in flexibility over an extended training period

In the context of the psychological aspects of sports for children, in contrast to free-flowing play, organized sports _____

carry the obligatory win or lose connotations of competitions

Identify the types of isotonic contractions. (Check all that apply.)

concentric and eccentric

refers to muscles that make up the lumbo-pelvic-hip complex.

core

In the context of common injuries in young athletes, _____ is a condition in which a vertebra slips anterior to the vertebra immediately below

spondylolisthesis

Heart rate reserve (HRR) is used to _____.

determine upper and lower limits of the target heart rate range

An advantage of a core stabilization program is that it _____.

helps improve dynamic postural control

A functional core stabilization training program should include exercises that _____.

incorporate a variety of resistance equipment

is a stretching technique that involves passively stretching a muscle by placing it in a maximal position of stretch, or its endpoint where there is resistance to stretch, and holding it there for an extended time.

static stretching

A difference between dynamic stretching and ballistic stretching is that dynamic stretching _____.

is controlled and does not cause muscle soreness

involves a muscle contraction in which the length of the muscle remains constant while tension develops toward a maximum force against an immovable resistance

isometric exercise

Which of the following statements is true of spondylolysis?

it originates in children between the ages of 5 and 10 years old

A distinguishing feature of plyometric exercise is that _____.

it places more emphasis on the rate of stretch than on the magnitude of the stretch

Match the types of kinetic chain exercises (in the left column) with their descriptions (in the right column)

open-kinetic chain --> foot or hand is not in contact w the ground closed-kinetic chain--> foot or hand is weight bearing

is a technique of exercise that involves a rapid eccentric (lengthening) stretch of a muscle, followed immediately by a rapid concentric contraction of that muscle for the purpose of producing a forceful explosive movement over a short period

plyometric exercise

__________ movement is a movement that generates a large amount of force quickly

power

The Karvonen equation is used to calculate _____

target heart rate at a given %

Why is cardiorespiratory fitness essential to an athlete? (Check all that apply.)

to perform whole body ... minimize fatigue

A feature of bodyweight exercise is that _____.

uses force of gravity as resistance