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Flashcards in chapter 7 Deck (25)
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1
Q

when are kids at an increased risk of injury

A

during peak height velocity(growth spurt) weakening of the bone, muscle imbalances and tightening f the muscle tendons

2
Q

what happens to a boys testosterone during puberty? number

A

a 10-fold increase

3
Q

what is the diaphysis

A

where bone formation occurs, the central shaft of a long bone

4
Q

where is the growth cartilage located in kids

A

the epiphyseal growth plate
the joint surface
the apophyseal insertions of muscle-tendon units

5
Q

what happens before a child responds to training

A

the nervous system develops

6
Q

kids will benefit from weightlifting in ?

A

better bone density levels

7
Q

how to prevent overuse injuring in kids

A
physical
parents should be educated 
participate in year round physical activiy 
well-planned recovery strategies
nutrition monitored
coaches should get educated 
a variety of sports and activities
8
Q

goals of kid reisitance training

A

increase muscular strength
teaching children about their bodies
promoting interest in activities
having fun

9
Q

2 areas of concern in youth resistance training

A

quality of instruction

rate of progression

10
Q

CSCS for kids must have a ?

A

thorough understanding of youth resistance training
be able to demonstrate technique
ability to speak with children
be able to play down competition
focus on technique rather than weight amount

11
Q

because of the high risk of injury in youth ? should be performed

A

rehabilitation exercises to prevent injury

12
Q

youth resistance training guildlines

A

child should understand risks and benefits
caring fitness professionals should supervise traing
dynamic warm-up
static stretching
monitor childs tolerance to exercise stress
begin with light loads
increase resistance gradually (5-10%)
proper form
adult spotters
varied program
drink water before during and after

13
Q

youth resistance reps

A

1-3 sets of 6-15 reps

14
Q

how many training sessions for kids

A

2-3 nonconsectutive

15
Q

2 areas of concern with women lifting

A

the development of upper body strength and the prevention of sport-related injuries (knee)

16
Q

what kinds of exercises should women do to increase upper body strength

A

clean and snatch

17
Q

how can females reduce their risks of injury

A
physical
year-round conditioning
dynamic warm-up
appropriate clothing
diet
18
Q

osteopenia is defined by a bone mineral density of

A

between -1 and 2.5 sd

19
Q

osteoporosis is defined by a bone mineral density of

A

-2.5 sd

20
Q

sarcopenia

A

loss of muscle with age

21
Q

older ppl have less muscle mass and a higher proportionof type ? fibers

A

Type 1 slow twitch muscle fibers

22
Q

what to evaluate before beginning a resistance training program

A

preexisting medical ailments
exercise progression
nutritional staus

23
Q

what reps should seniors start out with?

A

1 set of 8-12 reps with 40-50% 1RM and then increase to 3 sets with 60-80%1RM

24
Q

how many gym visits a week for seniors

A

2 times

25
Q

safety recommendations for RT for senior

A
prescreened 
warm up
static stretching
do no overtax the muscles
no valsalva maneuver
48-72 hours of recovery
range of motion that is pain free
exercise instruction from qualified instructors