Principles of sports science final

What happens during the inflammation phase?

body’s initial reaction to injury and is necessary for normal healing to occur. Control pain and inflammation

What happens during the repair phase?

Scar tissue is formed, ROM flexibility, balance and proprioception

What happens during the remodeling phase?

functional strengthening exercises, activity-specific exercises

What is an indication?

Meaning that a certain treatment is beneficial

What is a contraindication?

Meaning that a certain treatment is NOT beneficial

What type of treatment does lowback pain responds well to?

Spinal stabilization, posture corrections, and flexibility exercises

What is spondylolysis?

Stress fracture in the pars interarticularis of the vertebral arch

What is Spondylolisthesis?

Slipping of a vertebrae over another vertebrae

What’s the best way to treat spondylolysis and spondylothesis?

Focus on strengthening the muscles surrounding the spine;

should avoid exercises involving lumbar extension

What is happening during shoulder impingement syndrome?

pinching of the supraspinatus, the long head of the biceps tendon, or the subacromial bursa under the acromial arch

What is Glenohumeral Joint Anterior Instability?

The head of the humerus moves too far forward, resulting in possible injury, subluxation, or dislocation

What % of injuries are ankle injuries?

10-28%

Here we discuss three common conditions of the knee

Anterior knee pain

Anterior cruciate ligament injury

Total knee arthroplasty

Why is total knee arthroplasty needed?

Knee degradation over time

Define state anxiety and what are some examples of it?

 Temporary anxiety, such as stress before a test

Define trait anxiety and what are some examples of it?

 General anxiety, stress throughout day

What exercise type (volume and intensity)  reduces anxiety?

moderate intensity aerobic exercise

Define process goals and what are some examples?

 These focus on behaviors, ie. Exercise 3 days a week

Define outcome goals and what are some examples?

 These focus on end goals, ie. Lose 15 pounds

Define performance  goals and what are some examples?

 Personal improvement on an exercise, ie. Increase my max deadlift by 20 pounds

What does the S stand for in SMART?

Specific

What does the M stand for in SMART?

Measurable

What does the A stand for in SMART?

Attainable

What does the R stand for in SMART?

Relevant

What does the T stand for in SMART?

Time-bound

What is positive reinforcement?

adding a reward to increase a behavior

What is negative reinforcement?

removing a negative thing to increase a behavior

Know what happens at each step in the Transtheoretical model

 Precontemplation, Contemplation, Preparation, Action, and Maintenance

First stage in the Transtheoretical model?

Precontemplation

Last stage in the Transtheoretical model?

Maintenance

What do Cam-based machines do?

offer variable resistance that matches the strength curve by increasing or decreasing load depending on joint position.

What do Pneumatic resistance machines do?

allow easy, precise resistance adjustments, support high-velocity training, and reduce injury risk

What is the Correct breathing during lifting?

Exhale through the sticking point and inhale during the eccentric phase

What is the Valsalva maneuver?

exhaling forcefully against a closed throat to stabilize the spine.

What phase of healing does the repair stage overlap with?

The inflammatory phase.

What hormone is decreased during times of depression but increased during exercise?

Cortisol

Which of the following is an example of an outcome goal?

a. to be the fastest walker in the neighborhood

b. to engage in exercise 3 times per week

c. to squat deeper

d. to improve 5K (3.1 mi) time by 1 minute

a. to be the fastest walker in the neighborhood

Which of the following is an example of a performance goal?

a. Be the fastest walker in the neighborhood.

b. Improve squat 1RM by 10 lb (4.5 kg).

c. Be the strongest lifter in the gym.

d. Reduce waist circumference by 4 inches.

b. Improve squat 1RM by 10 lb (4.5 kg).

What is the correct order of the types of goals on a continuum of personal control from low to high?

process, performance, outcome

What is an example of a task-involved goal?

Set a personal record in the bench press.

What is the order of the self-determination continuum?

Non-regulation → external regulation → introjected regulation → identified regulation → integrated regulation → intrinsic regulation

______ anxiety is the actual experience … and ______ anxiety is a personality characteristic

State; Trait

T/F: Process goals generally have a low degree of success

False

T/F: psychological construct are not directly observable

True

Is not allowing for adherence to be disrupted a practical motivational technique?

No it is not

Can mental imagery help engage muscles?

No, it is a cognitive technique to decrease stress and increase relaxation

Rod machines

provide constant resistance during a given exercise and are plate loaded

motive to achieve success (MAS):

The capacity to experience pride in one’s accomplishments, characterized by a desire to challenge oneself.

motive to avoid failure (MAF):

The desire to protect one’s ego and self-esteem; more about avoiding the perception of shame than about avoiding failure.

Diaphragmatic breathing

Focuses thought on breathing and clears the mind and

therefore increases concentration.

Progressive muscular relaxation (PMR)

By going through a series of alternate muscular tensing and

relaxing phases, the athlete learns to become aware of

somatic tension and thereby to control it