FIG 2 INFO

Elbow Anatomy

• The elbow joint connects the humerus, ulna, and radius bones.
• The elbow allows for flexion, extension, pronation, and supination of the arm.
• The humerus has two articular surfaces: the Capitulum and the Trochlea.
• Ligaments supporting the elbow joint:
  • Annular Ligament surrounds the head of the radius.
  • Medial Collateral ligament has two bands, one anterior and one posterior.
  • Lateral collateral ligament extends from the lateral epicondyle to the annular ligament.
• The joint capsule (synovial membrane) provides elbow stability.

Shoulder Anatomy

• The shoulder joint (glenohumeral joint) connects the scapula and the humerus.
• It is a ball and socket joint, allowing for high mobility but compromising stability.
• The head of the humerus articulates with the glenoid cavity of the scapula.
• The articulating surfaces are covered with hyaline cartilage.

Leg Muscles

• Quadriceps Femoris: Responsible for knee extension and hip flexion (for Rectus Femoris).

  • Individual Muscles:
    • Rectus Femoris
    • Vastus Medialis
    • Vastus Lateralis
    • Vastus Intermedius

• Gastrocnemius: Plantar flexes the foot and flexes the knee.

• Soleus: Plantar flexes the foot.

Common Leg Injuries

• Anterior Cruciate Ligament (ACL) Injury: Occurs with a "plant and twisting" motion. The ACL prevents anterior translation of the tibia relative to the femur.
• Medial & Lateral Collateral Ligament Injuries:
  • MCL injuries occur with inward landing forces.
  • LCL injuries occur with outward landing forces.
• Ankle Sprains: Occur when the ankle rolls. Classified into three grades, based on severity:
  • Grade 1: Ligaments are minimally affected (bruising, inflammation).
  • Grade 2: Ligaments are stretched but not torn (moderate bruising, inflammation).
  • Grade 3: Ligaments are completely torn (severe bruising, inflammation).

Fatigue and Training Principles

• Fatigue: Inability of muscles to maintain strength during exercise, caused by ATP depletion and lactic acid accumulation.
• Training Principles:
  • Specificity: Adaptations are specific to the type of training stimuli.
  • Progressive Overload: The stimulus must progressively increase to induce adaptation.
  • Reversibility: Adaptations are lost if training is discontinued.
  • Individualization: Adaptations vary between individuals.
  • Variation: Continuous stimulus can lead to accommodation, requiring changes in training approaches.
  • Recovery: Sufficient recovery is essential for training effects.
  • Diminishing Returns: High-level athletes may see diminishing returns with further training.

Load Management (SAID Principle)

• SAID (Specific Adaptation to Imposed Demand): Applies to strength, muscular endurance, and skill learning.
• Internal Load: Individual's perceived exertion and physiological response to training.
• External Load: Objective measures of training, like repetitions, sets, and weight.
• Rate of Perceived Exertion (RPE): Subjective measure of effort during exercise.
• Acute Workload: Short-term measure of fatigue.
• Chronic Workload: Long-term measure of fitness.
• Acute/Chronic Workload Ratio: Measure of short-term load (fatigue) relative to long-term load (fitness).

Leadership Styles

• Transactional Leadership: Focuses on rewards and punishment.
• Laissez-faire Leadership: Lack of leadership or involvement.
• Autocratic Leadership: Directive and task-oriented.
• Democratic Leadership: Collaborative and athlete-centered.
• Transformational Leadership: Vision-driven with a focus on values.
  • Characteristics:
    • Inspirational Motivation
    • Idealized Attributes
    • Idealized Behaviors
    • Individualized Consideration
    • Intellectual Stimulation

Coaching and Communication

• Coaching Guidelines for Children: Inclusive focus on the child and teaching fundamental movement skills.
• Coaching Guidelines for Young Adolescents: Teaching competition rules.
• Communication Modalities:
  • Verbal (audible communication)
  • Non-verbal (visible and audible communication)
• Listening Guidelines:
  • Focus on the speaker.
  • Listen for content and emotions.
  • Be attentive, supportive, and genuine.
  • Summarize key points.