Podcast
Questions and Answers
Students will be able to design a quality, safe workout tailored to a specific ______.
Students will be able to design a quality, safe workout tailored to a specific ______.
athlete
Meniscus tears are injuries to the meniscus, a crescent-shaped piece of ______ located in the knee joint.
Meniscus tears are injuries to the meniscus, a crescent-shaped piece of ______ located in the knee joint.
cartilage
Sudden twisting or ______ such as running, jumping, or twisting can increase stress on the knee.
Sudden twisting or ______ such as running, jumping, or twisting can increase stress on the knee.
rotation
The ACL stabilizes the knee by preventing the tibia from sliding ______.
The ACL stabilizes the knee by preventing the tibia from sliding ______.
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Degenerative changes due to aging make the cartilage more prone to ______.
Degenerative changes due to aging make the cartilage more prone to ______.
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The MCL stabilizes the inner knee and prevents it from bending ______.
The MCL stabilizes the inner knee and prevents it from bending ______.
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Low-impact exercises like swimming or cycling are recommended if approved by a ______.
Low-impact exercises like swimming or cycling are recommended if approved by a ______.
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LCL injuries are typically caused by sudden movements or direct ______.
LCL injuries are typically caused by sudden movements or direct ______.
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Strength training and core work enhance overall ______ and alignment during movement.
Strength training and core work enhance overall ______ and alignment during movement.
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Avoid high-impact activities when dealing with knee ______.
Avoid high-impact activities when dealing with knee ______.
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Osteoarthritis (OA) is a degenerative condition where cartilage in the joints ______ over time.
Osteoarthritis (OA) is a degenerative condition where cartilage in the joints ______ over time.
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Each knee has two menisci: the medial meniscus and the lateral ______.
Each knee has two menisci: the medial meniscus and the lateral ______.
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Osteoporosis is characterized by the loss of bone density, increasing the risk of ______.
Osteoporosis is characterized by the loss of bone density, increasing the risk of ______.
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This lesson is designed to inform you on how to create a workout where someone has been given the okay from a ______.
This lesson is designed to inform you on how to create a workout where someone has been given the okay from a ______.
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Weight-bearing activities help stimulate bone formation and slow bone ______.
Weight-bearing activities help stimulate bone formation and slow bone ______.
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Improving balance reduces the risk of falls, which can lead to ______ in individuals with weakened bones.
Improving balance reduces the risk of falls, which can lead to ______ in individuals with weakened bones.
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Resistance exercises and gentle stretching improve muscle strength, flexibility, and joint stability, which can prevent falls and support ______.
Resistance exercises and gentle stretching improve muscle strength, flexibility, and joint stability, which can prevent falls and support ______.
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Common causes of overuse injuries include repetitive movements, inadequate rest, and improper ______.
Common causes of overuse injuries include repetitive movements, inadequate rest, and improper ______.
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To prevent overuse injuries, it is important to have gradual ______ when increasing activity levels.
To prevent overuse injuries, it is important to have gradual ______ when increasing activity levels.
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Strengthening weak areas and maintaining flexibility can help prevent strains and ______.
Strengthening weak areas and maintaining flexibility can help prevent strains and ______.
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Injuries to ligaments are known as ______, while injuries to muscles or tendons are referred to as strains.
Injuries to ligaments are known as ______, while injuries to muscles or tendons are referred to as strains.
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To prevent muscle, tendon, or ligament tears, it is crucial to warm up ______.
To prevent muscle, tendon, or ligament tears, it is crucial to warm up ______.
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Lower back pain can often be caused by poor posture and weak core ______.
Lower back pain can often be caused by poor posture and weak core ______.
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A herniated disk is often caused by excessive strain or improper ______.
A herniated disk is often caused by excessive strain or improper ______.
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Study Notes
Athletic Performance Final Project
- Students will design quality, safe workout plans tailored to specific athletes/clients.
- The workouts will alleviate concerns/issues clients have through movement.
- Students will work in groups of 2-3.
- Students will receive a client profile to base their workout on.
- The workout will support the client's goal/ability.
- The lesson focuses on informing students how to design a workout, not on rehabilitation.
- Medical clearance from a doctor/physiotherapist is required for any rehabilitation plan.
- Students must be mindful of client injuries to avoid any further setbacks.
Types of Training
- Cardio
- Strength
- Flexibility
- Balance
- Coordination
Concerns/Conditions
- Knee injuries
- Degenerative conditions
- Overuse injuries
- Muscle and tendon strains
- Core and abdominal conditions
Meniscus Tears
- Injuries to the meniscus, a crescent-shaped cartilage in the knee joint.
- Each knee has two menisci: medial (inner side) and lateral (outer side).
- Act as shock absorbers to provide cushioning and stability.
ACL/MCL/LCL
- ACL (Anterior Cruciate Ligament): Prevents tibia from sliding forward and controls rotation.
- MCL (Medial Collateral Ligament): Stabilizes inner knee and prevents inward bending.
- LCL (Lateral Collateral Ligament): Stabilizes outer knee and prevents outward bending.
- Injuries are often caused by sudden movements or direct blows.
Causes of Meniscus/LCL/ACL/MCL Injuries
- Sudden twisting or rotation of the knee (while bearing weight)
- Direct impact or trauma (e.g., contact sports)
- Degenerative changes due to aging (making cartilage prone to tears).
Avoiding Injuries
- Avoid high-impact activities (running, jumping).
- Be mindful of lateral movements and resistance levels in exercises.
- Focus on low-impact exercises (swimming, cycling), if approved by a healthcare professional.
Training for Degenerating Conditions
- Weight-bearing activities: Help stimulate bone formation and prevent bone loss.
- Balance and Coordination: Strengthening muscles and improving balance reduces fall risk. This is particularly crucial for individuals with weakened bones.
- Strength and Flexibility: Resistance exercises and gentle stretching improve muscle strength, flexibility, and joint stability, which can prevent falls and support bone health.
Overuse Injuries
- Causes: Repetitive movements, inadequate rest, improper technique, sudden increases in activity levels, weakness, or imbalances.
Preventing Overuse Injuries
- Gradual Progression: Increase activity levels slowly.
- Proper Technique: Use correct form during exercises and sports.
- Cross-Training: Incorporate a variety of activities to avoid repetitive stress.
- Rest and Recovery: Include rest days for recovery.
- Strengthening and Stretching: Focus on strengthening weak areas & maintain flexibility.
Strains and Sprains
- Strains: Injuries to muscles or tendons (connecting muscles to bones) caused by overstretching/tearing. Common areas: hamstrings, lower back, shoulder.
- Sprains: Injuries to ligaments (connecting bones to bones) caused by stretching/tearing. Common areas: ankles, knees, wrists.
Muscle/Tendon/Ligaments
- Muscle: Bundles of fibrous connective tissue, the source of all body movements.
- Tendon: Strong cords of fibrous connective tissue, attaching muscles to bones.
- Ligament: Elastic strings of fibrous connective tissue, attaching bones to other bones and joints.
- Injuries: Strains (muscle), inflammation (tendon), sprains (ligament)
Preventing Muscle/Tendon/Ligament Tears
- Warm-up properly
- Use proper technique
- Progress gradually
- Strength and stability training
- Flexibility and mobility
- Wear proper gear
- Balance training
Core and Abdominal Conditions
- Lower Back Pain, Herniated Disk, Rectus Diastasis are common core issues.
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Description
In this final project, students will create custom workout plans designed for specific athletes or clients while considering their unique concerns and capabilities. Emphasis will be placed on safe and effective movement strategies to achieve client goals, with special attention to various injury concerns. Collaboration in small groups will enhance the learning experience and practical application of workout design.
