| back 1 - Mechanical
- Psychological
- Physiological
- Pharmacological
- Nutritional
|
front 2
ergonomic aids
Mechanical | back 2 Any physical object that affects performance • Carbon bike frame
= Lighter |
front 3
ergonomic aids
Psychological | back 3 - Techniques that support the athlete’s
mental state
- Easy to learn/develop and implement
- Rituals (hypnosis/encouragement/imagery/music/relaxation)
|
front 4
ergonomic aids
Physiological | back 4 - Naturally occurring bodily substances, when increased to
higher-than- normal levels improve performance.
- Blood
doping (Illegal) – Increases
hemoglobin = more oxygen to
muscles |
front 5
ergonomic aids
Pharmacological | back 5 - Otherwise known as performance enhancing drugs (PEDs)
- Amphetamines
- Stimulate CNS for alertness and
energy by increasing BP, HR and blood to
muscle
|
| back 6 - Increase creatine phosphate storage to help turn more ADP into
ATP to increase energy to muscle during intense exercise.
- Improvements in max force production, sprinting and jumping,
aerobic endurance
|
| back 7 - Aerobic endurance tends to be the most consistent with
moderate-to-large benefits
- Anaerobic and aerobic benefits
in some sources
- 3-6 mg/kg body mass
|
| back 8 - 1g ~ 4 kcal
- Preferred energy source -> glucose
-> simplest form of carb
- Help regulate blood sugar
|
| back 9 - 1g ~ 4 kcal
- Help growth and repair of tissue,
important for making hormones/enzymes
- Energy source when
carbs are unavailable
|
| back 10 - 1g ~ 9 kcal
- Help with vitamin absorption and energy
storage
- Essential for body process
- Can be used as
energy in low to moderate intensity activity
|
front 11 Factors Influencing Nutrition | back 11 - Age
- Body size
- Genetics
- Sex
- Environmental conditions
- goals
- cost
- time
|
| back 12 - Hours of risk exposure
- Inadequate training
- Playing situation
- Player/opponent behavior
- Environmental factors
- Skill level
|
| back 13 - Strains // Sprains
- Dislocation // Subluxation
- Contusion // Fractures
- Overuse
|
| back 14 – an injury of overstress or tearing to musculotendinous tissue |
| back 15 - an injury of overstress or tearing to ligamentous tissue |
| back 16 - overstressed with small tears in fibers,
- pain usually
mild and swelling may be present
|
| back 17 - overstressed and a significant portion of fibers are torn, but
it is not a complete tear.
- pain, swelling and possibly
bruising with limited function
|
| back 18 - overstressed to the point of complete rupture,
- pain
tenderness, bruising, swelling, gapping, limited mobility, (loss
of strength due to lack of muscle attachment in strain)
|
| back 19 - Joint is forced out normal positioning with adjacent joint
surface
|
| back 20 partial joint dislocation |
front 21 Signs and symptoms (subbluxation+dislocation) | back 21 - Joint deformation
- Numbness or tingling at joint
- Swollen or discoloration
- Limited ROM
- Intense
pain
|
| back 22 Region of injured skin and/or soft tissue where there have been
ruptured capillaries (bruise) |
front 23 Fractures • Signs and symptoms • Deformity/ visibly
misshapen area • Severe pain at or near the site • Loss of
force production/limited ROM | back 23 • Bone breaking due to excessive force or trauma |
front 24 Signs and symptoms (Fractures) | back 24 - Deformity/ visibly misshapen area
- Severe pain at or
near the site
- Loss of force production/limited ROM
|
| back 25 Injuries that occur from tissue damage from repetitive demand over a
period of time |
front 26 Examples of overuse injuries | back 26 - Stress fractures
- Tendinitis/Tendinopathy
- Patella femoral pain syndrome
- Plantar fasciitis
|
| back 27 - Sprains (ligamentous injuries)
- Strains
(musculotendinous injuries)
- Contusions (bruising)
- Knee injuries
- Ankle sprains
- Lumbar
strains
|
front 28
Phases of Tissue Healing • Inflammatory Phase | back 28 clearing pathogens bacteria and damaged cells, red, hot, swollen area |
front 29
Phases of Tissue Healing • Proliferation (Fibroblastic) Phase | back 29 laying down new tissue, collagen |
front 30
Phases of Tissue Healing • Remodeling Phase – | back 30 strengthening tissue granulation tissue to form new epithelium |
front 31 Hypertrophy (sets/rep/weight) | back 31 - multiple sets 3−6 (12–28 sets/muscle/week)
- 6-12
reps
- Rest intervals (60s)
- Moderate intensity (60−80%
1RM) with PROGRESSION
|
front 32 Strength (sets/reps/weight) | back 32 - Periodized training programs and training to
failure
elicit greater strength gains - Multiple sets ~ 4-8
- Low reps ~ 1-5
- Longer rest intervals ~ 2-5 mins
between
sets - Vigorous intensity 80-85+% of 1 RM
|
| back 33 Periodized training programs and training to failure elicit
greater strength gains |
| back 34 Combo of metabolic stress and mechanical tension |
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