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73 Cards in this Set
- Front
- Back
Muscle __________ are injuries in which the muscle works beyonds its capacity, resulting in microscopic tears of the muscle fibers.
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strains
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What muscle has the highest frequency of strains in the body?
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hamstrings
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What are the risk factors for muscle strains?
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poor flexibility
poor posture muscle imbalance improper warm-up training errors |
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What are the most common joints for ligament sprains?
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ankle
knee thumb/finger shoulder |
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What are the most common sports related injuries of the knee?
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ACL
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What is the ACLs primary role?
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to prevent anterior glide of the tibia away from the femur.
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What is the primary role of the MCL ligament?
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prevent medial bending on the knee
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Overuse injuries
Tendinities is commonly diagnosed where? |
shoulder, elbows, knees and ankles
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Bursitis commonly affects what?
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shoulders, hips and knees
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Where does fasciitis occur?
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bottom and back of the foot
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Cartilage Damage
Most commonly reported knee injury is damage to what? |
menisci
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Meniscal injuries usually occur from what?
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trauma or degeneration
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_______________ is a softening or wearing away of the cartilage behind the patella, resulting in inflammation and pain.
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Chondromalacia
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Stess fractures can be confused with what?
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shin splints
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What are the signs and symptoms of stress fractures?
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Progressive pain tha tis worse with weightbearing activity.
Focal pain Pain at rest in some cases Local swelling |
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What are fractures associated with disease called?
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pathological fractures
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What are the 3 phases for tissue healing?
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1st inflammatory phase
2nd fibroblastic/proliferation phase 3rd maturation/remodeling phase |
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What are the signs and symptoms of tissue inflammation?
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Pain
Redness Swelling Warmth Loss of Function |
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P.R.I.C.E acronym
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P-Protection
R-Rest or restricted activity I-Ice 10 to 20 minutues C-Compression E-Elevation 6-10 inches above heart |
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What are the 2 rotator cuff injuries?
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acute and chronic
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What are the two most common elbow injuries?
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lateral and medial epicondylitis
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With carpel tunnel syndrome, the client should avoid what movements?
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involve full wrist flexion or extension
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What motions of the wrist should people with carpel tunnel focus on?
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mid-range motions
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What are the most frequently cited causes of mechanical back pain?
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degenerative disc disease and sciatica
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Maximum heart rate declines with age, T or F
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True
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In regards to pregnancy, as the fetus grows and weight gain occurs, what happens to the center of gravity?
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Moves upward and out
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Why are pregnant women discouraged from exercising at high intensity?
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Cardiac reserve is reduced
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It is critical that the pregnant exerciser be aware of what prior to exercise?
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ambient temperature
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Pregnant women with what conditions should not exercise?
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Risk factors for pre-term labor
Vaginal bleeding Premature rupture of membranes |
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For pregnant women, what should be used rather than heart rate?
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RPE
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What are some activities that should be avoided by the pregnant exerciser?
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jumping, hopping, skipping, bouncing, or running.
contact sports bouncing while stretching |
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For the pregnant exerciser, what body temp should not be exceeded?
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100% should be taken immediaely after exercise
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What bodypart has the highest frequency of strains?
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hamstrings
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What are some risk factors for strain hamstring?
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poor flexibility
poor posture muscle imbalance improper warm-up training errors |
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What are the most common joints for sprains?
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ankle
knee thumb/finger shoulder |
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What is the ACLs primary role?
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to prevent anterior glide of the tibia away from the femur.
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What is commonly injured at the same time as the ACL?
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MCL
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What is the primary role of the MCL ligament?
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prevent medial bending on the knee
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Overuse injuries:
Tendinitis is commonly diagnosed where? |
shoulders, elbows, knees and ankles
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Overuse injuires
Bursitis affects what? |
shoulders, hips and knees
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Fasciitis is what?
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inflammation of the connective tissue called fascia
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Fasciitis occurs where?
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bottom and back of the foot
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The most commonly reported knee injury is damage to what?
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menisci
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Meniscal injuries predominantly occur from?
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trauma or degeneration
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The cartilage under the patella (knee cap) can also become damaged, resulting in __________________
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chondromalacia
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What is chondromalacia?
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Chondromalacia is a softening or wearing away of the cartilage behind the patella, resulting in inflammation and pain.
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It is important not to confuse stress fractures with ______ _________
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shin splints
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What are the specific signs and symptoms of stress fractures?
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Progressive pain that is worse with weightbearing activity.
Focal pain Pain at rest in some cases Local Swelling |
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Fractures associated with infection, cancer, or osteoporosis are called what?
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pathological fractures
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How long does the first phase of tissue healing last?
What is it called |
6 days depending on the severity of the injury
Inflammatory phase |
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The second phase of tissue healing is called what, and how long does it last?
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fibroblastic/proliferation phase
begins about day 3 and lasts to day 21 |
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The third phase of tissue healing is called what, and how long does it last?
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maturation/remodeling phase
begins about day 21 and lasts up to 2 years |
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What are they signs and symptoms of tissue inflammation?
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Pain
Redness Swelling Warmth Loss of function |
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Can a trainer train a client who has a local injury like an ankle sprain?
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Yes, they can train the non-injured parts of the body
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What are the relative contraindications of stretching?
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- Pain in the affected area
- Restrictions from the client's doctor - Prolonged immobilization of muscles and connective tissue - Joint swelling from trauma or disease - Presence of osteoporosis or rheumatoid arthritis |
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What are the absolute contraindications of stretching?
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- A fracture site that is healing
- Acute soft-tissue injury - Post-surgical conditions - Joint hypermobility - An area of infection |
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What can be done to restore proper scapulohumeral motion?
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strengthening the scapular stabalizers and rotator cuff msucles.
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What are the scapular stabilizers?
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rhomboids, middle trapezius, serratus anterior
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Conservative management of common muscularskeletal injuries are what?
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- avoiding aggravating activities or movements
- physical therapy - modalities (ice,heat) - Oral anti-inflammatory medicaton - Cortisone injections |
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What are the two main categories of rotator cuff injuries?
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acute and chronic
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What is a sign/symptom of a rotator cuff tear?
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client will have a feeling of a tearing sensation, and will typically have trouble lifting his or her arm above head.
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Regarding exercises for clients with rotator cuff injuries, what programing can be done to create less torgue on the healing muscles.
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exercises with bent elbows
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An inflammation of the wrist estensors near their origin is commonly referred to as __________ __________?
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Tennis Elbow
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Which nerve is commonly compressed due to carpal tunnel syndrome?
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Median nerve
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Clients returning to exercise following greater trochanteric bursitis should generally avoid?
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Side-lying exercise positions that compress the lateral hip.
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Which muscle is most likely weak for IT Band Syndrome?
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Hip Abductors
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Tightness in which structure can be a cause of patellofemoral pain syndrome due to its lateral fascial connections to the patella?
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IT Band Complex
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What exercise is good for a client recovering from Achilles tendinitis?
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Eccentric stretching for the calf complex through controlled dorsiflexion against gravity and stretching the calf muscles.
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What should be streched for a client recovering from plantar fascitiis?
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Gastrocnemius, soleus, and plantar fascia
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What are the types of stress fractures?
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Longitudinal
Oblique Transverse Compression |
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What is Greater Trochanteric Bursitis?
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painful inflammation of the greater trochanteric bursa between the greater trochanteric bursa between the greater trochanter of the femur and the gluteus medius tendon/preoximal IT band complex
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What is important to do for exercise programming for Trochanteric Bursitis?
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Strengthening the gluteals and deeper hip rotoator muscles.
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What muscle group should be targeted to strengthen to prevent re-injury of ankle sprains?
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peroneal muscle group.
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