Sports Science Final

Microtrauma vs Macrotrauma:

Microtrauma- Small, repetitive tissue damage over time (overuse injuries like tendinitis). Macrotrauma-Sudden, large injury from a specific event (sprains, fractures).

Types of Physical Harm Caused by Injury:

Tissue damage, Swelling and inflammation, Loss of mobility, Loss of strength, Pain, Impaired function

Inflammation Phase:

Swelling, redness, heat, pain, Immune response removes debris, Blood vessels dilate, Body protects injured area

Repair Phase:

New collagen fibers form, Scar tissue develops, Limited strengthening begins, Gradual restoration of tissue integrity,

Remodeling Phase:

Collagen reorganizes and strengthens, Tissue adapts to stress, Focus shifts to functional movement and return to activity

What Should Be Integrated in Each Phase (Table 21.2)

Inflammation-Protection, rest, gentle ROM Repair-Light strengthening, controlled loading Remodeling- Progressive strengthening, sport-specific activity

Indication

A condition where treatment should be used.

Contraindication:

A condition where treatment should NOT be used.

Precaution:

Treatment may be used but with caution or modifications.

Logical Treatments for Low Back Pain:

Core strengthening, Improved posture, Stretching, Physical therapy, Proper lifting mechanics

Bodies of Vertebrae Are Connected By:

Intervertebral discs

Aerobic Exercise for Back Pain:

Low-impact exercises (walking, swimming, cycling, Neutral-spine posture during movement, Muscle Strains, Overstretching or tearing of muscle fibers

Spondylolysis:

Stress fracture of the pars interarticularis (lower spine).

Spondylolisthesis:

Forward slipping of one vertebra over another.

Best Treatment for Spondylolysis and Spondylolisthesis:

Core strengthening, Avoid hyperextension, Physical therapy, Bracing (sometimes)

Exercises for Torn Rotator Cuff:

Pendulum swings, External rotations, Scapular retraction, Wall slides, Isometrics

Shoulder Impingement Syndrome:

The rotator cuff gets pinched under the acromion during lifting.

Rowing Exercises Focus On:

Scapular retraction, Mid-back strength, Posture correction, Shoulder Exercise to Use Caution With, Overhead presses, Upright rows

Glenohumeral Joint Instability:

The shoulder joint becomes loose and may partially or fully dislocate.

Rotator Cuff Tear – Tissue Damaged:

The supraspinatus tendon (most common) or other rotator cuff tendons tear partially or fully.

% of Injuries That Are Ankle Injuries:

15%

What Should a Trainer Do for an Ankle Injury?:

Refer out if needed, Check swelling, pain, ROM, Use balance and stability training, Avoid painful movements

Ankle Contraindications and Indications:

Indications:Light ROM, balance work, gentle strengthening

Contraindications:Running, jumping, cutting, painful movements

Three Common Knee Injuries:

ACL tear, Meniscus tear, Patellofemoral pain syndrome

Two Important Exercises for Knee Pain:

Quadriceps strengthening, Hip strengthening (glutes)

ACL Reconstruction:

The torn ACL is replaced with a graft (patellar tendon, hamstring tendon, or cadaver graft).

Appropriate Exercises for Knee Pain:

Leg raises, Mini-squats, Step-ups, Clamshells, Cycling

Why Total Knee Arthroplasty Is Needed:

Severe pain and loss of function due to bone-on-bone degeneration.

Primary Cause of Knee Arthroplasty:

Osteoarthritis

Exercise Recommendations After Hip Arthroplasty:

No crossing legs, No deep hip flexion, Gentle strengthening, Walking, Light cycling, Avoid twisting

Curl-Up:

Rectus abdominis, obliques

Roman Chair Back Extension:

Erector spinae, glutes, hamstrings

Bent-Over Barbell Row:

Latissimus dorsi, rhomboids, traps, biceps

Lat Pulldown:

Lats, rhomboids, biceps, rear deltoids

Low Pulley Seated Row:

Lats, middle traps, rhomboids, biceps

Arm Curl:

Biceps brachii

Pushdown/Dips:

Triceps brachii

Machine Standing Heel Raise:

Gastrocnemius

Seated Calf Machine:

Soleus

Bench Press:

Pectoralis major, triceps, anterior deltoids

Flat Dumbbell Fly:

Chest (pec major), anterior deltoid

Leg Press:

Quads, glutes, hamstrings

Back Squat:

Quads, glutes, hamstrings, core

Forward Lunge:

Quads, glutes, hamstrings

Romanian Deadlift

Hamstrings, glutes, lower back

Leg Extension:

Quadriceps

Leg Curl:

Hamstrings

Overhead Shoulder Press:

Deltoids, triceps

Upright Row:

Traps, deltoids (especially lateral)

State Anxiety:

Temporary anxiety caused by a situation (tests, injuries, interviews)

Trait Anxiety:

A personality characteristic; general tendency to feel anxious

Exercise That Reduces Anxiety:

Moderate intensity, moderate volume aerobic exercise

How Exercise Influences Cognition:

Better memory, Faster processing, Improved attention, Neurogenesis

Benefits of Goal Setting:

Increases motivation, Provides direction, Improves performance, Builds confidence

Process Goals:

Focus on actions

Example:“I will work out 3x/week.”

Outcome Goals:

Focus on results Example: “Win the race.”

Performance Goals:

Improvement markers

Example:“Run a mile in 7 minutes.”

Task-Involved:

Focus on personal improvement

Ego-Involved:

Focus on outperforming others

SMART goals

Specific, Measurable, Attainable, Relevant, Time-bound

Self-Determination Theory:

Motivation increases when needs for Autonomy, Competence, Relatedness are met.

Intrinsic Motivation:

Internal enjoyment or interest

Extrinsic Motivation:

External rewards, pressure, or recognition

Transtheoretical Model:

Precontemplation: No intention to change

Contemplation: Thinking about change

Preparation: Making plans

Action- Actively changing behavior

Maintenance: Sustaining change

Self-Efficacy :Belief in one’s ability to succeed.

Osteoarthritis:

Wear-and-tear joint degeneration

Rheumatoid Arthritis:

Autoimmune joint inflammation

Indication Exercises for Osteoarthritis:

Low-impact cardio, Strength training, ROM exercises

Contraindication Exercises for Osteoarthritis:

High-impact jumping, Deep squats (if painful)

Indication Exercises for Rheumatoid Arthritis:

Gentle ROM, Low-impact strength, Aquatic training

Contraindication Exercises for Rheumatoid Arthritis:

High-intensity loads during flare-ups, High-impact exercise