Podcast
Questions and Answers
Which of the following is a type of injury that trainers may encounter when designing a workout?
Which of the following is a type of injury that trainers may encounter when designing a workout?
The lesson objective is to rehabilitate athletes with injuries.
The lesson objective is to rehabilitate athletes with injuries.
False
What are the three ligaments involved in knee stabilization?
What are the three ligaments involved in knee stabilization?
ACL, MCL, LCL
The _____ acts as shock absorbers in the knee joint.
The _____ acts as shock absorbers in the knee joint.
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What should trainers avoid when designing a workout for someone with meniscus tears?
What should trainers avoid when designing a workout for someone with meniscus tears?
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Match the following injuries with their descriptions:
Match the following injuries with their descriptions:
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Overuse injuries are not a concern for personal trainers.
Overuse injuries are not a concern for personal trainers.
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What is the primary focus when creating workouts for clients with injuries?
What is the primary focus when creating workouts for clients with injuries?
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What type of activities should be avoided to prevent aggravating knee injuries?
What type of activities should be avoided to prevent aggravating knee injuries?
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Degenerative conditions usually improve with age.
Degenerative conditions usually improve with age.
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Name one low-impact exercise recommended for knee safety.
Name one low-impact exercise recommended for knee safety.
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__________ is characterized by the gradual deterioration of tissues and organs over time.
__________ is characterized by the gradual deterioration of tissues and organs over time.
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Match the following degenerative conditions with their descriptions:
Match the following degenerative conditions with their descriptions:
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Which of the following is NOT a common symptom of degenerative conditions?
Which of the following is NOT a common symptom of degenerative conditions?
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Strength training is beneficial for individuals with degenerative conditions.
Strength training is beneficial for individuals with degenerative conditions.
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A strong core enhances overall __________ and alignment during movement.
A strong core enhances overall __________ and alignment during movement.
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Which of the following is NOT a common cause of overuse injuries?
Which of the following is NOT a common cause of overuse injuries?
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Strains are injuries to muscles or tendons caused by overstretching or tearing.
Strains are injuries to muscles or tendons caused by overstretching or tearing.
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Name two common areas where sprains occur.
Name two common areas where sprains occur.
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To prevent overuse injuries, one should focus on _____ and allowing time for recovery.
To prevent overuse injuries, one should focus on _____ and allowing time for recovery.
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Match the conditions with their common causes:
Match the conditions with their common causes:
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Which technique is essential for preventing muscle, tendon, and ligament tears?
Which technique is essential for preventing muscle, tendon, and ligament tears?
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Core strengthening exercises can help prevent lower back pain.
Core strengthening exercises can help prevent lower back pain.
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What is a common consequence of weak core muscles?
What is a common consequence of weak core muscles?
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Study Notes
Athletic Performance Final Project
- Students will design quality, safe workouts tailored to specific athletes/clients.
- The workouts will address concerns/issues through movement.
- Students will work in groups of 2-3.
- Students will be given a write-up of a specific person's goal/ability.
- The project does not involve rehabilitation, as clients should consult a physiotherapist or physician.
- Trainers should be mindful of client injuries and ensure they do not worsen them.
Overview of Training Types
- 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 (crescent-shaped cartilage in the knee joint).
- Each knee has two menisci: medial and lateral.
- Act as shock absorbers, cushioning and stabilizing the knee.
- Can be caused by acute injury or age-related degeneration.
ACL/MCL/LCL
- ACL (Anterior Cruciate Ligament): Stabilizes the knee, preventing forward sliding and controlling rotation of the tibia.
- MCL (Medial Collateral Ligament): Stabilizes the inner knee, preventing inward bending.
- LCL (Lateral Collateral Ligament): Stabilizes the outer knee, preventing outward bending.
- Injuries are usually caused by sudden movements or direct blows.
Causes of LCL/ACL/MCL Injuries to Avoid
- Sudden twisting or rotation of the knee while bearing weight.
- Direct impact or trauma (common in contact sports)
- Degenerative changes due to aging, making cartilage more prone to tears.
- Avoid high-impact activities (running, jumping, twisting) as they aggravate tears.
- Be mindful of lateral movements.
- Be mindful of resistance, depth, and movement patterns in exercises.
- Consider low-impact exercise (swimming, cycling) with healthcare provider's approval.
What to Include in Training
- Low-impact cardio
- Strength training
- Core work (enhances overall stability and alignment during movement)
- Balance and stability training (single-leg exercises, Bosu ball) to improve knee stability and proprioception (joint awareness).
Degenerative Conditions
- Chronic health disorders characterized by gradual tissue, organ, or body system deterioration over time.
- Worsen with age or wear and tear.
- Can cause permanent damage to joints, bones, muscles, nerves, and organs.
- Common examples include:
- Osteoarthritis (OA): Cartilage in joints wears down.
- Degenerative Disc Disease (DDD): Breakdown of spinal discs, leading to back/neck pain.
- Osteoporosis: Loss of bone density, increasing fracture risk.
- Tendinopathy: Chronic tendon degeneration due to overuse or aging.
Training Importance for Muscular Degeneration
- Include weight-bearing activities to stimulate bone formation, slowing bone loss (critical in managing osteoporosis).
- Enhance balance and coordination by strengthening muscles to reduce fall risk and fractures (in individuals with weakened bones).
- Increase strength and flexibility through resistance exercises and gentle stretching to improve muscle strength, flexibility, and joint stability, and to prevent falls and support bone health.
Overuse Injuries
-
Common Causes:
- Repetitive movements
- Inadequate rest
- Improper technique
- Sudden increases in activity level
- Weakness or imbalances
Prevention of Overuse Injuries
- Gradual Progression: Increase activity levels slowly.
- Proper Technique: Use correct form during exercises and sports.
- Cross-Training: Incorporate various activities to avoid repetitive stress.
- Rest and Recovery: Include rest days and allow time for recovery.
- Strengthening and Stretching: Focus on strengthening weak areas and maintaining flexibility.
Strains & Sprains
- Strains: Injuries to muscles or tendons (muscle to bone) from stretching or tearing (hamstrings, lower back, shoulder).
- Sprains: Injuries to ligaments (bone to bone) from stretching or tearing (ankles, knees, wrists).
Muscle/Tendon/Ligaments
- Muscle: Source of all body movement, fibrous connective tissue, injury=strain
- Tendon: Connects muscle to bone, helps muscles move joints, injury=inflammation
- Ligament: Connects bone to bone, holds bones in place and stabilizes joints, injury=sprain
Preventing Muscle/Tendon/Ligament Tears
- Warm-up properly
- Use proper techniques.
- 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
Core and Abdominal Conditions (Causes and Prevention)
- Lower Back Pain: Poor posture, weak core muscles, improper lifting. Prevention: strengthen core, improve flexibility, teach proper form.
- Herniated Disk: Spinal disc bulging or rupture from excessive strain or improper lifting; prevention: low-impact core exercises, avoiding movements increasing spinal pressure, encouraging posture.
- Rectus Diastasis: Separation of rectus abdominis muscles (common post-pregnancy); prevention: specific core-strengthening exercises (pelvic tilts, modified planks), avoiding high-strain movements (sit-ups).
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Description
This project focuses on designing safe and effective workouts for specific athletes or clients. Students will collaborate in groups to create tailored training programs that consider individual goals and physical conditions, avoiding any rehabilitation services. Key training types include cardio, strength, flexibility, balance, and coordination.
