Kin 355 test 4 study guide Progressive Resistive Exercise Used to develop strength Progressively increasing the load weight or of reps Overload Principle Muscle needs to be stressed beyond the demands of previous activity progressive overload Weight is not the only factor Frequency intensity length type of exercise Endurance less weight higher reps Strength more weight fewer reps Specificity of training The body will adapt to specific demands placed on them Ex Only lifting weights not much cardio improvement only running slight strength improvement Muscles adapt and movement becomes easier Types of Muscle Actions resistance Isotonic movement through a Range of motion with a fixed amount of Ex Bicep curl with a dumbbell Concentric Muscle shortens against resistance Eccentric Muscle lengthens against resistance Isometric Contraction with no joint movement Ex Plant Isokinetic Contraction with fixed speed Ex treadmill Types of Muscle Actions Open kinetic chain Limb moving freely in space Ex bicep curls throwing a ball bench press hamstring curl Early in rehab Closed kinetic chain Limb in fixed Ex push up squat deadlift Later in rehab Muscular Strength number of reps Ex 40lbs four sets four reps Muscular development programs The ability to exert force against resistance Constant set method using the same amount of weight for the same Pyramid method multiple sets weight increasing or decreasing with each set Delorme method increasing the weight of each set Oxford technique decreasing eight each set Nautilus method performing one set until fatigue Muscular endurance Ability to perform repetitive movements for an extended time Ex cross country running Low weight high reps Muscular power The ability to exert force quickly Heavy weight low reps Movements performed quickly Power clean power snatch box jump Joint flexibility Lengthen tissue that has been shortened due to lack of use with limited ROM within a joint Static stretching isolated stretched Dynamic stretching moving a limb through a ROM Class 2 Taping used to prevent injuries from happening or getting worse Provide support and stability Immediate first aide Secure a pad or brace Prevent injury Restric angl of pull Types of tape Linen most common can be expensive Elastic used when strong material is desired and for hyperextension Hybrid a mix of linen and elastic used on muscles and joints that need injuries more movement Moleskin adhesive used when added strength is needed Kinesiology tape used to allow ROM movement of fluid reduce pain and pressure of underlying tissue Rigid tape used to improve joint movement by changing aliment or stabilizing a joint Taping techniques Toe Ankle Turf toe Restrict the extension of the great toes Bunion relieve pressure on the medial aspect of the great toe Longitudinal Arch Keep medial foot from flattening Closed Basket Weave supports ankle joint prevents inversion Open basket weave prevent swelling in acute ankle sprains not used in activity Posterior Leg Achilles tendon restricts dorsiflexion at the ankle Hyperextension limit extension at joint It can be used for knee elbow or risk Finger taping Thumb hyperextension Prevent extension at the joint Finger sprain uninjured finger assists the movement of the injured finger Elastic wrapping techniques Helpful for applying compression and support to an area Best for musculoskeletal sprains and strains It comes in different sizes Face protection Two certification agencies for protective equipment for the head Nation operating committee on standard for athletic equipment NOCSAE Football baseball and softball helmets Canadian Standards Association Eye guards and ice hockey helmets Nata Standard for taping an ankle 2 Minutes Class 3 Injury prevention programs Can change modifiable risk factors Injuries include time lost Costly Long term risk factors Females have a 3 12 times increased risk Focus Strength Plyometrics agility Precursors In playing Change of direction or Cutting maneuvers combined with deceleration Landing from a jump in or near full extension Pivoting with the knee near full extension and planted foot Knee hyperextension or hyperflexionRespirator Mechanism deceleration task with high knee internal extension torque with or without perturbation Combined with dynamic valgus rotation with the body weight shifted over the injured leg and the plantar surface of the foot is fixed flat on the playing surface Extrinsic factors Dry weather and surface Artificial surface instead of natural gas Neuromuscular Adaptations Biomechanics related to landing techniques Focus What should it include When Before preseason During training Six weeks before preseason Greater than 15 20 mins at least three x wk Compliance and Cues PEP 20 minutes 2 3 a week Sportsmetrics 60 90 minutes 3xwk for six weeks Class 4 Respiratory conditions Asthma The most common respiratory condition Air passages narrow restricting breathing Sx coughing without phlegm wheezing chest tightness SOB Tx a metered dose of an inhaler controlled breathing sitting upright Vascular Conditions Hypertension High blood pressure Systolic pressure over 140 or diastolic over 90 Causes poor diet stress overexercising vascular Sx frequent headaches difficulty breathing chest pain Tx medication Low blood pressure Causes medication bed rest shock and blood loss Sx blurry vision confusion dizziness syncope fatigue Tx treat for shock control bleeding change medication Hypotension Anemia Lack of red blood cells Causes blood loss low iron medication Sx dizziness fatigue lightheadedness fatigue Tx Blood transfusion supplements medication Sickle cell amenia change in the shape of RBCs hereditary disease Gastrointestinal Conditions Indigestion Heartburn Caused by foods that are difficult to digest and high acid levels in the stomach Stomach acid goes up the esophagus Sx excessive gas nausea vomiting pain in the chest anxiety Tx avoid overeating avoid triggering foods medication Food poisoning Appendicitis Causes ingesting food contaminated with bacteria Sx stomach pain diarrhea vomiting fatigue Tx rest increase fluid intake Inflammation of the appendix No known cause Sx pain in the lower right quadrant diarrhea constipation nausea Inability of the pancreas to effectively secrete insulin Resistance to Sx weight loss excessive thirst excessive urination fatigue high blood vomiting fever Tx surgery antibiotics rest Diabetes insulin sugar Hyperglycemia HBS Hypoglycemia LBS Four forms Type 1 The body cannot produce