Training Considerations and Common Injuries (Vocabulary Flashcards)

Considerations for Anaerobic Training

Concurrent Training
- Involves combining anaerobic and aerobic exercises in one program.
- Often utilized for weight loss clients.
- If caloric expenditure is the goal, minimal concerns arise.
- For primary goals of aerobic or anaerobic development, adaptations can conflict:
  - Aerobic and anaerobic training can promote opposing changes in enzyme and hormone activity.
  - Conflicts may arise in muscle fiber activation patterns and physiological adaptations like mitochondrial and capillary density.
- Recommended order of training:
  - Weight lift first for anaerobic goals, then perform short interval conditioning drills for cardiac benefits.
  - For aerobic goals, incorporate adequate volume of aerobic conditioning, using anaerobic resistance training to complement.
Age Considerations
- Older Adults:
  - Structured exercise mitigates risks of disease and dysfunction.
  - Sarcopenia leads to muscular function loss; up to 40% decrease in power output compared to younger adults.
  - Aging impacts speed, flexibility, stability, balance, increasing fall risk.
  - Weight lifting and power training are vital to maintain power output and independence.
- Children and Adolescents:
  - Safe resistance training does not impede growth and can benefit development.
  - Activities like bodyweight exercises with pushing, pulling, and climbing are beneficial.
  - Emphasis on short burst activities due to shorter attention spans and thermoregulatory limitations.
Gender/Sex Impacts
- Average female has approximately 40% less total body strength compared to males.
- Specific capacities:
  - Female upper body strength: ~55% of male capacity.
  - Female lower body strength: ~75% of male capacity.
- Differences primarily linked to lean body mass and testosterone levels.
- Notable females may possess higher testosterone and show greater tolerance for resistance training.
Overtraining and Detraining
- Overtraining:
  - Training excessively leads to nonfunctional overreaching; detrimental effects may take days to weeks to recover.
  - Overtraining syndrome results in significant performance reduction due to hormonal, immunological, neurological, and psychological issues.
  - Symptoms include fatigue, muscle soreness, injury susceptibility, sleep issues, irritability, and others.
- Detraining:
  - Weight lifting adaptations sustain longer than aerobic adaptations.
  - Detraining signs:
    - Muscle mass and fiber size reduction, increased body fat, decreased strength and power, reduction in anaerobic enzyme concentrations.
    - Noticeable after ~3 weeks post-resistance training cessation.
  - Aerobic detraining progresses rapidly, beginning within 7 days:
    - Reductions in VO2 max, cardiac output, and capillary densities.

Common Anaerobic Training Injuries

Managing Injuries
- Personal trainers should refer clients to medical professionals for injury treatment.
- Basic first aid (PRICE) for soft tissue injuries:
  - Protection, Rest, Ice, Compression, Elevation.
Common Injuries
- Strains:
  - Caused by stretching or tearing of muscles or tendons.
  - Often occur from excessive stretching, strong contractions, or overuse.
- Sprains:
  - Result from overstretched or torn ligaments connecting bones at joints.
  - Symptoms include localized pain, swelling, and immobility; tend to take longer to heal.
- Lower Back Pain:
  - Affects 90% of adults at some point; caused by various conditions affecting the lumbar spine.
  - Recovery aided through appropriate exercise once assessed by a professional.
- Shoulder Impingement Syndrome:
  - Inflammation of rotator cuff tendons due to repetitive overhead movements or poor posture (e.g., from cell phone use).
  - Requires balance between pushing and pulling exercises for shoulder health.
- Rhabdomyolysis:
  - Breakdown of skeletal muscle tissue from intense training, high volume, low rest.
  - Can lead to severe consequences and demands immediate medical attention.