Strength & Conditioning INDIVIDUAL DAY ONE

Need: Lea

What is the 20-20-20 rule?

every 20 minutes, look 20ft into the distance, for 20 seconds

What is the most common cause for Text Neck Syndrome?

Prolonged use of technology combined with poor posture

What are short-term symptoms of Text Neck?

All of the above

What is the amount of extra weight your spine can feel when your neck is tilted 60 degrees?

60lbs

What is a negative side effect that Text Neck can cause related to strength and conditioning?

Poor exercise technique

Instead of relying on willpower when exercising, what does fitness glamification change you to rely on?

Human desire for achievement

What is the main practical benefit of fitness gamification?

It uses rewards and behavioral psychology to encourage consistent exercise habits

What one of these answers is not part of the structured system?

Track nutrition intake

Studies state that effects are most durable when?

Competition or goal anatomy is the main mechanism

What is the main goal of fitness glamification?

To make exercise more enjoyable and encourage consistent participation through rewards

Which statement correctly describes the "Live High - Train Low" (LHTL) protocol?

The athlete lives at moderate altitude (natural or simulated) and trains at low altitude or sea level.

What is the main effect of repeated-sprint training in hypoxia (RSH)?

Better oxygen extraction and buffering in the muscle (peripheral adaptations).

Which description best fits repeated-sprint training in hypoxia (RSH)?

Short all-out sprints performed with less oxygen (hypoxia).

Which hormone, increased in response to hypoxia, stimulates red blood cell production?

Erythropoietin (EPO)

Which statement best reflects the current scientific evidence on hypoxic training?

Hypoxic training can be an efficient strategy, but its benefit depends on the protocol, the dose and the population, and responses vary.

What are endorphins?

Natural opioid peptides involved in pain regulation and emotional well-being.

What is the main function of BDNF in the brain?

Supporting neuronal survival and promoting neuroplasticity.

How can regular physical exercise affect depression?

It can reduce depressive symptoms and improve psychological well-being.

Which brain structure is particularly associated with BDNF and depression research?

Hippocampus is involved in memory and emotional regulation.

Which types of exercise can contribute to improving mental health?

Aerobic exercise, resistance training, and mind-body activities such as yoga.

What is active recovery?

Low-intensity physical activity after exercise.

What is cumulative fatigue?

The gradual build-up of fatigue due to repeated physical demands and insufficient recovery

Which of the following is an example of passive rest?

Sitting or lying down without additional physical activity.

Which factors should a coach consider when selecting a recovery method?

Fatigue level, previous training intensity and individual condition.

Which of the following can be used to monitor an athletes recovery?

Percieved fatigue, muscle soreness and performance data

What is the gut microbiota?

The community of microorganisms living in our digestive tract

What do gut microbes make when they ferment dietary fibre?

Short-chain fatty acids

Which type of diet is best for feeding a healthy gut microbiota?

A varied, fibre-rich diet

Which of the following can reduce the diversity of the gut microbiota?

Antibiotics

Which of these is a role of the gut microbiota?

Supporting the immune system

Which physiological response is mainly produced by cryotherapy in an injured area?

Vasoconstriction and decreased tissue metabolism

When should thermotherapy be applied to a sports injury?

Once the inflammation has reduced

In a systematic review, topical salicylates had an NNT of 2.1 for at least 50% pain relief in acute pain. What does this mean?

About 2 patients must be treated for 1 extra patient to reach at least 50% pain relief

Which group of patients requires special caution when cryotherapy is applied?

Patients with circulatory insufficiency, cold allergy or advanced diabetes

In the PRICE protocol for acute soft tissue injury, what do the letters C and E stand for?

Compress and Elevate