ATR 2010 C Quiz 2

what is periodization?

planning for a long period of time.

- Ex: a full season training plan for an athlete

an athlete's year of training/competition is divided into?

preseason, in-season, and off-season

periodization divides an athlete's year into?

preparatory period, first transition period, competition period, and second transition (active rest) period

what is an athlete's preparatory period? What is the goal of this period?

The period that occurs during the offseason. The goal is to condition the athlete to intense training.

What are the two phases of the preparatory period?

1) hypertrophy/strength endurance phase

2) basic strength phase

what is an athlete's first transition period? What is the goal of this period?

This period aligns with an athlete's preseason. The goal is to shift the athlete's focus towards strength and power in their respective sport

what is an athlete's competition period? What is the goal of this period?

This period aligns with an athlete's in-season. It involves peaking and maintenance. The goal is to focus on increasing sport performance

what is an athlete's second transition period? What is the goal of this period?

This period is referred to as active rest and is no longer than 4 weeks. Athlete's have reduced training in order to recover from inseason playing.

what is usually an athlete's longest period?

preparatory period and competition/inseason

during what period would an athlete participate in alternate activities such as cross training?

second transition (active rest) period

in what temperature situations should you call 911? (select all that apply)

A. heatstroke

B. frostnip

C. heat exhaustion

C. hypothermia

D. chillblain

E. heat cramps

F. frostbite

A. heatstroke

C. hypothermia

What phase would an athlete be in if they focus on specific sport performance rather than strength and conditioning?

competition period

what is the SAID principle?

Specific Adaptation to Imposed Demands. This principle explains how the body reacts to overloaded stress: it will either adapt/get better or break.

what are the principles of conditioning?

warm-up/cool-down, motivation, overload, consistency, progression, intensity, specificity/individuality, stress, and safety

what is the function of warm-ups and how long do they last?

the function is to prepare the body physiologically for an upcoming physical workout.

which of the following do not happen during warmups? (select all that apply)

A. increase body temp

B. stretch muscles

C. prevent pooling of blood in the arms and legs

D. increase flexibility

E. return blood flow to the heart

F. increase ligament elasticity

C. prevent pooling of blood in the arms and legs ; E. return blood flow to the heart

do cool downs affect performance?

nope

what is flexibility?

the range of motion possible at a given joint

does flexibility improve performance and prevent injuries?

nope... unless your a gymnast or play a sport that requires flexibility

resistance training and flexibility are ___________ related

inversely... meaning that the more you train (i.e. the more muscles you have), the less flexible you will be

does strength prevent injury?

yes... because think of strengthening your core, this will provide stability and dynamic control to prevent lower back injuries.

voluntary contraction to move a body part is ________ ROM while involuntary movements of body parts is _______ ROM

active ; passive

a clinician moving a patient through different ranges of motion is an example of?

passive range of motion

the ______ muscle is the one performing the action while the ______ opposes it or stretches in response to the contraction

agonist ; antagonist

in a bicep curl, the biceps are the _____ muscle while the triceps are the _____ muscle

agonist ; antagonist

label what type of stretching each example is:

A. Holding a split

B. Standing toe stretch

C. Arm circles

D. Partner hamstring stretch

A. Static

B. Ballistic

C. Dynamic

D. PNF

what type of skeletal muscle contraction is a bicep curl?

concentric contraction

what type of skeletal muscle contraction on your triceps is pushing away from the ground during a pushup?

concentric contraction

what type of skeletal muscle contraction on your triceps is lowering your chest during a pushup?

eccentric contraction

what type of skeletal muscle contraction is a a plank?

isometric contraction

______ is the ability to generate force while _____ is the ability to generate force fast

strength ; power

what is endurance?

the ability to perform repetitive muscle contractions for an extended period of time

which of these is not used to determine strength?

A. Size of muscle

B. Number of muscle fibers

C. Neuromuscular efficiency

D. Biomechanical factors

E. Twitch composition

None! These are all used to determine strength

formal physical therapy generally starts with _______ exercises

isometric

progressive resistance training utilizes ________ and ________ contractions to improve muscle strength

concentric ; eccentric

What phase would an athlete be in if they were transitioning from time in the weight room to more field practice?

first transition period

what are techniques of resistance exercises?

1) progressive resistance exercise

2) isokinetic exercise

3) plyometric exercise

4) bodyweight strengthening exercise

5) functional strength training

an athlete performs ankle plantarflexion and dorsiflexion. what type of kinetic chain is this?

open kinetic chain

what technique is an athlete training in when they complete a set of quick jumps over and onto an elevated surface without heavy breathing

plyometrics

what technique is an athlete training in when they are using the Biodex machine

isokinetic exercise

an athlete performs push ups. what type of kinetic chain is this?

closed kinetic chain

what is it called when you complete different exercises of a particular muscle at varied times during a training session

circuit training

should males and females follow the same strength training guidelines?

yes, even though there are physiological differences, both genders should follow the same strength training guidelines

jogging is an example of an _______ exercise while sprinting is an example of an __________ exercise

aerobic ; anaerobic

heavy weight lifting is an example of an _______ exercise while cycling is an example of an __________ exercise

anaerobic ; aerobic

what is VO2 max?

the maximum rate at which oxygen can be used

will an athlete that runs every day have a higher or lower aerobic capacity than one that runs once a week.

higher aerobic capacity ; the more active an athlete, the higher the aerobic capacity will be

who will be able to use oxygen more efficiently, an athlete with more fast-twitch or slow-twitch muscle fibers?

slow-twitch fibers

what is an indirect method of estimating max aerobic capacity?

monitoring heart rate

jogging at a constant speed is an example of _________ ; tabata is a _____ ; and "speed play" is _______

continuous training ; HIIT ; fartlek training

what is the difference between HIIT and fartlek?

HIIT is alternating periods of intense work and active recovery while fartlek training is alternating periods of various intensity, terrain, pace, etc. throughout a workout session

does cardiovascular endurance prevent injury?

yes, because it is essential to minimizing fatigue (which could lead to injury)

how can an athlete improve their cardiorespiratory endurance?

continuous training, HIIT, and fartlek training

what is NOCSAE?

National Operating Committee on Standards for Athletic Equipment

- this establishes a standard for safety requirments

when is the manufacturer liable for an athlete's injuries?

when the athlete got injured using a piece of equipment for its intended purpose but it was deemed defective

when is the individual liable for their athletic injuries?

when the athlete got injured using a piece of equipment but it was modified or used in any way other than its intended purpose

shoe inserts are ______ equipments while orthotics are ________ equipment

off-the-shelf ; custom

do football helmets prevent concussions?

Nope

what sport helmets would need to withstand repeated impact from hard, high velocity projectiles

lacrosse helmets

what sport helmets would need to withstand high velocity impacts?

baseball/softball batting/pitching helmets

what sport helmet is designed to protect the head during one single event and why?

cycling helmets ; these are made out of styrofoam which does not have the structural integrity to withstand multiple falls in comparison to plastic helmets

what sport helmets would need to withstand both high velocity impacts and high mass + low velocity forces

ice hockey

what are examples of face protection

face guards, laryngotracheal (throat) protection, mouth guards, ear guards, and eye protection devices

what protective equipment protects from zygomatic, nasal, and orbital fractures?

face guards

O-Line football players will most likely wear _______ shoulder pads, while QB's and WR's will use _______ pads for less restricted shoulder abduction

non-cantilevered ; cantilevered

what are examples of trunk and thorax protective equipment?

shoulder pads, sports bras, hip pads, and groin/genitalia protection

what to sports bras prevent?

they minimize excessive vertical and horizontal movements to prevent tears in the cooper's ligament

what are examples of lower-extremity protective equipment?

socks, shoes, orthotics, ankle braces, shin guards, and knee braces

what are functional knee braces

These are worn during and following rehab period to provide support during functional activities. They allow for proprioceptive feedback

what are rehabilitative knee braces

These are worn following surgery to allow for controlled progressive immobilization (hinges)

What are neoprene sleeves?

These provide little stabilization but protect of collateral ligaments through compression and proprioceptive feedback

what is the proper fitting for a football helmet?

- two finger widths above the eyes

- three finger widths away from the chin

- base of the skull is covered

- fits snug

- head moves with helmet

what type of cleats have a higher incidence of injury?

longer cleats

what considerations go into a shoe selection?

purpose, sizing, and price

what is the universal WBGT

Wet bulb globe temperature index. This provides an objective mean for determining practice in hot weather

how is most heat dissipated from the body?

sweating (evaporation)

what is an increase in body temperature called?

hyperthermia

heat _____ can result in heat _______

stress ; exhaustion/stroke/syncope/cramps

what heat illness causes hypotension, pooling of blood in extremities, dizziness, and fainting?

heat syncope

is heat stress preventable?

100% yes

what is the immediate treatment for heat syncope?

laying the athlete down in a cool environment and replacing fluids

what heat illness results from inadequate replacement of fluids lost through sweating?

heat exhaustion

what heat illness may cause athletes to collapse, sweat profusely, and have an elevated temperature (

heat exhaustion

what is the immediate treatment of heat exhaustion?

lots of fluid and get accurate core temperature readings (to make sure it isn't heat stroke)

what heat illness causes painful spasms in the calf and abdomen?

exertional heat cramps

what is used to objectively differentiate between heat exhaustion and heat stroke?

a RECTAL thermometer (not oral!)

what is the immediate treatment for heat cramps?

lots of fluids and mild stretching

what heat illness may cause rapid/strong pulse, loss of consciousness, and a core body temperature >105

heat stroke

an athlete with heat ______ has a core temperature of < 104, while an athlete with ____ has a core temperature > 105

exhaustion ; stroke

which of the following heat illnesses are life-threatening emergencies?

A. Heat exhaustion

B. Heat syncope

C. Heat cramps

D. Heat stroke

E. Heat stress

D. Heat stroke

what is the immediate treatment of heat stroke?

obtain rectal temperature and immerse athlete in a cold-water tank (or TACO method)

which of the following is not a strategy to prevent heat illness? (select all that apply)

A. Fluid replacement

B. Gradual acclimatization

C. Identifying susceptible individuals

D. Using sports drinks

E. keeping weight records

F. changing uniforms

none! these are all good to prevent heat illness

what does SPF mean?

Sun Protection Factor

what does SPF 15 mean?

A person can stay in sun 15 times longer than they would've lasted without sunscreen before getting sunburnt

increase in body temperature is _________ while decrease in body temperature is _________

hyperthermia ; hypothermia

what is the immediate treatment of hypothermia?

replace fluids and warm up the body

rank the cold disorders from minor to extreme medical emergency

frostnip < chillblain < frostbite

is hypothermia an life-threatening emergency?

Yup

________ and ______ are both life-threatening emergencies that affect the temperature of a human

hypothermia ; heat stroke

what makes a safe shelter during lightning?

buildings and hard-top vehicles with the windows rolled up