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 ______.
Degenerative changes due to aging make the cartilage more prone to ______.
Degenerative changes due to aging make the cartilage more prone to ______.
The MCL stabilizes the inner knee and prevents it from bending ______.
The MCL stabilizes the inner knee and prevents it from bending ______.
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 ______.
LCL injuries are typically caused by sudden movements or direct ______.
LCL injuries are typically caused by sudden movements or direct ______.
Strength training and core work enhance overall ______ and alignment during movement.
Strength training and core work enhance overall ______ and alignment during movement.
Avoid high-impact activities when dealing with knee ______.
Avoid high-impact activities when dealing with knee ______.
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.
Each knee has two menisci: the medial meniscus and the lateral ______.
Each knee has two menisci: the medial meniscus and the lateral ______.
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 ______.
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 ______.
Weight-bearing activities help stimulate bone formation and slow bone ______.
Weight-bearing activities help stimulate bone formation and slow bone ______.
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.
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 ______.
Common causes of overuse injuries include repetitive movements, inadequate rest, and improper ______.
Common causes of overuse injuries include repetitive movements, inadequate rest, and improper ______.
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.
Strengthening weak areas and maintaining flexibility can help prevent strains and ______.
Strengthening weak areas and maintaining flexibility can help prevent strains and ______.
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.
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 ______.
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 ______.
A herniated disk is often caused by excessive strain or improper ______.
A herniated disk is often caused by excessive strain or improper ______.
Flashcards
Athletic Performance Final Project
Athletic Performance Final Project
A project where students design a safe & quality workout tailored for a specific athlete/client.
Client/Athlete Concerns
Client/Athlete Concerns
Clients have different backgrounds, abilities, fitness goals, and concerns/issues addressed through movement.
Workout Design
Workout Design
Creating a workout that effectively addresses the athlete/client's goals and abilities.
Knee Injuries (Meniscus Tears)
Knee Injuries (Meniscus Tears)
Injuries to the meniscus, a cartilage part in the knee joint, acting as a shock absorber and stabilizer.
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ACL/MCL/LCL Injuries
ACL/MCL/LCL Injuries
Injuries to ligaments in the knee that stabilize knee movement preventing sliding or bending.
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High-Impact Activities (Avoid)
High-Impact Activities (Avoid)
Activities that should be avoided when dealing with specific knee injuries to prevent further harm.
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Degenerative Conditions
Degenerative Conditions
Health conditions that relate to gradual loss of function in body tissues.
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Overuse Injuries
Overuse Injuries
Injuries resulting from repetitive use of certain muscles or joints over a period of time.
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Degenerative Knee Injuries
Degenerative Knee Injuries
Knee injuries caused by twisting, impact, or age-related cartilage breakdown.
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Low-Impact Cardio
Low-Impact Cardio
Exercise like swimming or cycling to improve fitness without stressing the joints.
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Osteoporosis
Osteoporosis
Loss of bone density, leading to a high risk of fractures.
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Strength Training
Strength Training
Activities that build muscle strength.
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Core Work
Core Work
Exercises that strengthen the core muscles for better body stability.
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Balance and Stability Training
Balance and Stability Training
Exercises that improve joint awareness and balance, to enhance knee stability.
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Weight-Bearing Activities (for Degeneration)
Weight-Bearing Activities (for Degeneration)
Exercises that put stress on bones to stimulate growth and slow bone loss.
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Prevention of Overuse Injuries
Prevention of Overuse Injuries
You can prevent overuse injuries by increasing activity levels slowly, using correct form during exercises, incorporating different activities, taking rest days, and strengthening weak areas.
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Strains
Strains
Injuries to muscles or tendons (which connect muscles to bones) caused by overstretching or tearing.
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Sprains
Sprains
Injuries to ligaments (which connect bones to other bones) caused by stretching or tearing.
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Lower Back Pain
Lower Back Pain
Often caused by poor posture, weak core muscles, or improper lifting.
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Herniated Disk
Herniated Disk
Happens when a spinal disc, which acts as a cushion between vertebrae, bulges or ruptures due to excessive strain or improper lifting.
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Rectus Diastasis
Rectus Diastasis
A separation of the abdominal muscles, often seen after pregnancy or with repeated abdominal strain.
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Preventing Lower Back Pain
Preventing Lower Back Pain
Focus on strengthening core muscles, improving flexibility, and practicing correct lifting techniques.
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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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