Scenario Questions Exam 1

Parents of an 8-year-old boy and an 11-year-old girl want to enroll their children in a resistance training program at the local community center. They believe that resistance training will help make their children stronger and faster (and maybe even improve their soccer performance), but they are concerned about the potential for injury. Comment on issues regarding the safety of youth resistance training, and highlight program design considerations that address these concerns.

Appropriately prescribed youth resistance training programs are relatively safe when compared with other sports and activities in which children and adolescents regularly participate. Although epiphyseal plate fractures have been reported in adolescents who were following a resistance training program, these reports were case studies and typically involved the performance of heavy overhead lifts in unsupervised settings. If your children are taught how to resistance train properly and understand resistance training guidelines and procedures, the risk of an epiphyseal plate fracture is minimal. All participants should be screened for any injury or illness that may limit or prevent safe participation in resistance training program. The goals of enrolling your children in a resistance training program should not be limited to just increasing their muscular strength but also your children should learn about their bodies, promote an interest in physical activity, learning correct weight room etiquette, and last but not least having fun. If your children enjoy this program then they are more likely to be active later in life. Prior to your children's first day be sure that the strength and conditioning professional teaching the class has a thorough understanding of the youth resistance training guidelines, willingness to demonstrate proper exercise technique, and the requisite pedagogical skills to speak with your children at a level they understand.

Several athletes this season have chronic injuries. As each is interviewed, several common themes present themselves. Each of these athletes always focuses on lifting as much weight as possible, seems impatient with conducting training sessions in a proper fashion (including proper warm-up exercises), and always seems to be impatient with the process of strength training and conditioning. What strategies can these athletes be taught regarding goal setting as an injury prevention and performance enhancement tool? How does periodization improve the setting of goals?

First, understand that goals are broken up into four different categories; process, outcome, short-term, and long-term goals. Next, try to identify which one your goals fall under. By setting goals you decrease the chances of overtraining and reduce your risk of injury. In order to achieve these goals, you have to take care of your body accordingly. This begins with a warm up followed by stretching of the muscles going to be used. If your goal is to increase the amount of weight you are able to lift then we can make this both a short and long-term goal for you. If you're currently maxing out at 150 pounds and your goal is to do 350 then short term we could work on being able to increase 10 pounds a week on your bench press. Setting short-term goals increase the likelihood of success because although this is challenging you are relatively close to achieving this. This will increase your confidence for you long term goal of benching 350. Long-term goals are those that overarch the series of linked short-term goals. The attainment of these short-term goals should lead to the accomplishment of your long-term goals. You have to understand that the way your body develops you have to give your muscles time to grow with power and strength to be able to achieve your goals. If your goal is to achieve 350-pound bench press within a year than we can break this up into short periods. Your performance will be monitored by your coach on a weekly basis. This will help target your mind and enhance your mental skills to help give you the best performance the next time you execute your task. Slowly but steadily your confidence to do a 350-bench press will reach a peak which further leads to a ride in your performance.

A few days before a big game, a freshman American football quarterback seems somewhat distant and seems to be constantly out of breath. It is obvious from talking with him that he simply needs to learn to regulate his arousal level. He asks about any skills he can use before the game to maintain calm. Briefly describe how he can control arousal through breathing.

I can provide ways for you to maintain calm before the game but let me share some information with you. There is a concept called "Hull's drive theory" this theory states that as an individual's arousal or state anxiety increases so does their performance. Arousal is always present to a degree in you and you might just not be aware of it. A second theory that was built on the basic relationship outline in Hull's drive theory was developed by Yerkes and Dodson which is called the "inverted-U theory" what this theory states is that arousal facilitated performance up to an optimal level, beyond which further increases in arousal are associated with performance reduction. So, as you can see by numerous researchers' arousal is important for your performance so you do not want to diminish it completely. One simple technique for reaching a higher level of physical and mental relaxation is diaphragmatic breathing. Start by letting your arms hand loosely and concentrate on relaxing especially around your neck and shoulders by first taking a couple deep breaths. Next, relax your abdominal muscles you may even place your hands on your abdomen to make sure that your belly protrudes with each inhalation. This form of breathing is a basic stress management technique and precursor to basically all other mental training techniques. This focuses your mind of breathing which clears the mind and increases concentration on the task at hand. The deep inspiration followed by a controlled expiration alerts your autonomic nervous system balance so that increases parasympathetic activity can occur

2. One of your athletes gains 10 pounds (4.5 kg) of what looks like mostly lean mass in just over a month; his performance has suddenly shot up, and he seems to have an acne problem that you never noticed before. You overheard him recently telling some other athletes that competitors are using anabolic steroids and getting away with it because of a new product called Maskall, which is guaranteed by the distributor to hide steroid use in a urinalysis. You guess that he is probably the one who recently left the syringe and empty steroid vial in the locker room trash can. You like the improved performance of this athlete. He stands to gain great fame and fortune if he does well in next month's competition. But you also know that drug testing will be mandatory for the winners. You care about your team and this athlete. What do you do?

I would advise this athlete to get off the steroids and get clean before the competition next month. Suggesting other supplements that are legal or even recommending a way to gain healthy weight. Many athletes struggle in gaining weight but there are simple ways to fix this such as eating more calories, eating a large snack closer to bed, etc. I would also advise the athlete to see a counselor about his steroid use and to help eliminate the mental need for wanting to take these. A thorough review of the athletic department's policy on anabolic steroid use should be considered mandatory for both the individual athlete and his teammates. Just because people are getting away with it doesn't mean that it is right. Although it may not show up on a urinalysis because of the Maskall, doesn't mean there aren't urinalysis out there that can still test positive for steroid use. The best way to pass a drug test is to not take steroids in the first place. The last thing I would say to him is what happens when you win and they drug test you and you test positive? Not only will you not be the winner but everyone will know that you took an illegal substance.

A coach is holding open tryouts for volleyball at the beginning of the season. Due to the massive turnout of athletes, he has been forced to have new graduate assistants as well as assistant coaches help with measuring vertical jump height on the Vertec. What are some issues regarding both reliability and validity with this approach

It is essential that all testers have sufficient practice so that they score they obtain correlate closely with those produced by experienced and reliable personnel. The testers should be trained to explain and administer the test as consistently as possible. Interrater reliability is the degree to which different raters agree in their test results over time or on repeated occasion; it is a measure of consistency. If one tester counts a spike that didn't make it over the net and another tester doesn't count that spike, there is interrater reliability. There is no consistency between the testers.

A swimmer weighs in before practice at 68.3 kg in minimal clothing. This is the third day in a row that he has weighed in lighter than normal. He has not been trying to lose weight and claims no drastic changes to his diet. After a 2.5-hour practice, he weighs 67.5 kg. What concerns should this coach be looking at for this athlete, and what immediate and long-term recommendations should be made?

Minor weight gain/loss during the process of training may not be a source of a huge concern. The diet of the individual may be reviewed once to ensure that a balanced diet and appropriate nutrition required for the athlete to function is provided to him. As a long-term recommendation, having protein rich food items that increase the strength and avoid the muscle mass reduction should be looked at. At times, reduced weight is not due to fat reduction but excessive exercise may lead to mass reduction as well. This may reduce the overall body strength and to avoid this having protein rich foods and a healthy diet may help to a great extent. During training sessions, the athlete should drink 9 (250 ml) ounces of cold or a flavored, salted beverage every 20 minutes. After training the athlete should consume adequate amounts of food and fluid intake as well as sodium to restore hydration. Aerobic endurance athletes should consume 30-90 grams of multiple types of carbohydrates together such as sucrose, fluctose, and glucose, or maltodextrin, each hour during prolonged aerobic endurance activities.

A 66-year-old nationally ranked swimmer recently recovered from a fractured wrist caused by an injury unrelated to swimming. She has been active all her life but could not swim during the rehabilitation period and now feels that she is "out of shape." She admits to feeling depressed and complains that she just doesn't have the energy to exercise. What advice would you give this person? Comment on the trainability of older adults and the benefits of resistance exercise for older women.

Significant changes in body composition with advancing age can lead to the development of physical functional impairments and injury. The bone mineral content and microarchitecture of bone can deteriorate to such an extent that the risk of a bone fracture particularly of the hip, spine, or wrist during a fall is increased. You may have osteopenia. Osteopenia is defined by a bone mineral density between -1 and -2.5 standard deviations of the young adult mean. Also, advancing age is associated with a loss of muscle mass which is largely due to physical inactivity. With a decrease in muscle mass results in loss of muscle strength. The reduction in the size and number and the gradual denervation of muscle fibers also leads to a decrease in the ability of a muscle to generate power. Power recedes at a faster rate than muscle strength with aging unfortunately. Since everyday activities require a certain degree of power production, a decrease in the ability of muscles to produce force may affect the ability to do these tasks. I would suggest doing another form of exercise. Aerobic, resistance, and balance exercise are very beneficial for aging adults. If you are looking to increase your muscular strength, muscular power, and muscle mass then resistance training is the only way to do this. A positive of resistance training is that regular participation in a resistance program can offset some of the age-related losses and can also help the aging maintain and active, high-quality lifestyle.

A new athlete has just arrived in Nevada for the preseason of soccer training. He is originally from Boston and is used to cooler temperatures than what he has experienced in Nevada thus far. The coach is running athletes through preseason testing in one month. What recommendations or precautions should the athlete and coach apply before testing?

Since the athlete is from a cool climate he should be acclimatized to the heat and humidity for at least one week prior to the testing. The athlete should wear light clothing and drink water ad libitum according to the dictates of thirst before and during heavy physical exertion in the heat. When aerobic test is being administered in a hot environment, causation must be observed to protect not only the health but the safety of the athlete and also the validity of the test. The coach should be well trained and have a thorough understanding of all the testing procedures and protocols. The coach should be attentive to possible symptoms of heat stroke or heat exhaustion. Symptoms include cramps, nausea, dizziness, difficulty walking or standing, faintness, garbed speech, lack of sweat, red or ashen skin, and goose bumps. In addition to these mentioned above proficient medical coverage should be readily available.

The athletes you train have worked hard to achieve their goals. One of the athletes is looking forward to the ultimate contest of his career, and he wants any competitive edge that he can legitimately get. He's heard about a product called Masterblaster 2000 that he can buy in a health food store for $75 for a month's supply. That sounds like a bargain considering all its ingredients: lots of amino acids (including arginine); chromium picolinate; boron; L-carnitine; and various natural herbs including ephedra, ginseng, and smilax. The label even has a graph that shows a positive relationship between something called "anabolic effect" and months of product use. The athlete is convinced that this product must have some benefit or the superstar on the label wouldn't endorse it and the store wouldn't be allowed to sell it. Now he has come to you for advice about how much he should take. What would you tell him?

Starting off, arginine is a conditionally essential amino acid and has critical roles in nutrition and metabolism. Due to its inability to increase nitric oxide production, enhance muscle blood flow, or improve endurance exercise performance, oral arginine supplementation is not recommended for healthy athletes. You would be considered a healthy athlete. Next, looking at l-carnitine, the efficacy of this is for something you necessarily aren't even looking for. L-carnitine can decrease pain and muscle damage, decrease in markers of metabolic stress, and enhance recovery. The only thing that I would recommend taking would be caffeine and creatine. Creatine can come from foods you eat such as meat and fish but also can be taken as a supplement. Creatine has been shown to increase maximal strength, power, and lean body mass in both trained and untrained. An advantage of this supplement is that it is rather inexpensive. I suggest caffeine because for an aerobic athlete caffeine is thought to prolong aerobic endurance exercise. In doses of 3 to 9 mg/kg body weight consumed about 60 minutes before exercise or during prolonged exercise caffeine is erogenic. Consuming more than this does not provided any additional benefits. Save your money from buy the Masterblaster 2000 and try these inexpensive methods.

An 18-year-old freshman American football lineman wants to increase his lean body mass by 20 pounds (9 kg). Although his strength training is appropriate, he is not making progress. His usual routine is to wake up at 10 a.m., eat lunch, go to class, work out, eat dinner, do homework, and have a large snack before bed. What dietary modifications are appropriate for this athlete?

To increase your lean body mass, you have to eat appropriately. There are numerous factors that affect an athletes weight gain but the ones that are able to be controlled include diet and training. Be careful, increasing the caloric intake dramatically can lead to gain of more fat than intended. A general guideline which should be adjusted from individual to individual is to consumer approximately 500 additional calories. The amount of food currently being consumed is not enough to meet the 20-pound increase. Try to consume 6 meals a day rather than the two meals plus a large snack that you're currently do. Eating larger portion sizes, increasing meal frequency, and focusing on calorie-dense foods are all strategies that can help with weight gain. In addition to increasing caloric intake, still ensure that 1.5-2.0 g per kilogram of body weight is being consumed. Consuming more protein has shown to store approximately 45% of the excess calories as lean body mass. Try to consume a large snack or meal before bed. When one is sleeping their body's, metabolism slows down which will help keep the access caloric intake rather than burning it off.

An athlete typically runs 10K events multiple times throughout his season. He is planning on running his first marathon in seven months. He is known to have a sensitive stomach and is worried that the typical diet he uses for 10K races and training will not be sufficient for a full marathon. What recommendations would you make to this athlete to help prevent gastrointestinal issues?

Try food in practice first, it is safer to do experimentation with foods during practice versus a competition or event. When the meal is closer in time to the start of a game or event, consumer smaller amounts of food and liquids. Avoid high-fat and high-fiber foods. Both fat and fiber slow down the rate of digestion. When food is still being digested as you are exercising, one may experience stomach cramps. Avoid sugary alcohol. These can cause gas, bloating, cramping, and may have a laxative effect. If the athlete is easily nauseated, experiences diarrhea during competition or who even get anxious and jitter should try to eat at least 4 hours before competition. This meal should include approximately 1 to 4 grams of carbohydrate per kilogram of body weight and .15 to .25 grams of protein per kilogram body weight. If the individual feels as though their typical diet will not be sufficient for a 26.2-mile race, carbohydrate loading is another consideration. Depletion of muscle and liver glycogen leads to fatigue during long-term endurance exercise. Carbohydrate loading enhances muscle glycogen before aerobic endurance events. A common carbohydrate loading regimen includes three days of high-carbohydrate diet in concert with tapering exercise the week before competition and complete rest the day before competition. This diet should include 8-10 g of carbohydrate per kilogram of body weight per day. This will increase muscle glycogen stores 20-40% above normal.

A female collegiate soccer player had a serious knee injury during her sophomore year; more than a year was required before she could be cleared to practice and play. During her rehabilitation, she became complacent with her diet, and because of her injury she could not perform her regular exercise program. Now, ready to return to practice, she finds herself out of shape with a body fat percentage of 30%, up from 20% at the time of injury. Being concerned, the strength and conditioning professional determines that her BMI is 31.5 kg/m2. After having the athlete maintain a record of her diet, the strength and conditioning professional realizes that the athlete eats when bored and when out with friends. What can she do to reduce her weight and fat? Specifically, what must her diet provide to allow fat loss? Is a low-fat diet appropriate? Discuss behavior modification strategies appropriate for this athlete.

Weight loss takes a great deal of dedication from within the individual, many may need to work closely with a mental health professional or a registered dietitian to help meet their goals. Regarding diet note, there is no one ideal diet. Instead, choose a dietary approach based on whether the approach is safe for the individual, contained enough protein to meet the individuals' dietary needs, and fits into the individuals' lifestyle so that it is easier to adhere to. There are two main factors that predict successful weight loss; total caloric intake and dietary adherence. To still maintain the individuals muscle but lose body fat intake of about 1.8 to 2.7 grams of protein per kilogram body weight per day in addition to maintaining a moderate energy deficit of approximately 500 calories per day. In this insistence, a low-carb diet would not be recommended. The reasons behind this would be when carbohydrate intake is reduced, depletion of stored glycogen occurs and the individual quickly drops pounds from the water weight. Once carbohydrates are reintroduced back into the diet, individuals can rapidly gain the weight back. Another thing to take into consideration that research has shown ongoing behavior therapy and support can improve long-lasting results from fat loss.