Sprain - a stretching or tearing of ligaments occurs when joints are moved beyond their normal
range of motion and the collagen fibers within the ligaments are pulled apart.
Strain - Trauma to the muscle or tendon is caused by overextension or overstretching. It occurs
as a result of fatigue, overuse, or improper use of the muscle
Fracture - a break in the continuity of a bone.
Tendonitis - Also called as tendinitis, is the inflammation of a tendon.
Warm-up - It is a light activity aimed at increasing the body temperature to allow a gradual
increase in the blood flow to the muscles, ligaments and tendons.
- This also has the potential to improve performance since it minimizes the premature
formation of lactic acid at the start of the workout
Stretching and Flexibility - It increases flexibility and relaxes the muscles, but this does not
prepare the muscles and connective tissues for dynamic movements that occur while working
out or playing your sport
Passive - use of external force, usually another person
Static - slow increase in muscle length and holding the stretched position for a period of time.
Ballistic - fast, bouncing movements aided by momentum; generally avoided due to greater risk
of injury from the high force that is generated
Dynamic - distinct from ballistic stretching in that it is controlled, smooth and deliberate. More
helpful in improving functional movements used in daily life and sports.
Proprioceptive neuromuscular facilitation of PNF - series of contact relaxes involving isometric
contraction and static stretch that is assisted. Originally developed as a form of rehabilitation.
Strength and Endurance Exercises - include exercise for every major muscle group, including
the muscles of the arms, chest, back, core, hips and legs.
Cool-down - gradually returns the body to a resting state and promotes effective recovery
- This controlled 'slow-down' is important for the heart so as to avoid cardiac
abnormalities such as negative and abrupt changes in heart rhythm
- aids in preventing or relieving spasms or cramps in fatigued muscles through
static stretching
Deformity - abnormal shape compared to an uninjured part on the other side of the body
Open-wound - there is a break in the skin and bleeding
Tenderness or pain - sensitive to touch and usually the individual can point to the site.
Swelling - area is larger than usual because of fluid from inflammation and/or bleeding/s.
When an acute injury to the muscle, bone or joint occurs, the standard treatment is - Rest, Ice,
Compression and Elevation
Overload - This principle states that a greater than average load or intensity of the body is
needed for adaption or improved function and fitness to occur.
Progression - This principle is also referred to as progressive overload and indicates that
overload should not be increased too slowly or rapidly if fitness is to result
FITT Principle - This principle is a principle that helps us to plan our exercise for maximum
benefit.
The _________________ principle helps you to plan a good fitness program. - FITT training
Muscular strength - The amount of force a muscle can exert in one maximum effort (standing
long jump, lifting a heavy object).
Muscular endurance - The ability of a muscle or muscle group to do an activity repeatedly - a
motion over and over until the muscles become exhausted (sit-ups/curl-ups, planks, push-ups,
biking uphill).
Specificity - This principle indicates the one must identify and train or overload a specific fitness
component to develop it
Reversibility, Use and Disuse - The adaptations from exercise or training are reversible. A
fitness component deteriorates to a level that is equivalent to one's level of physical activity.
Variety - may be incorporated in an exercise program through changes in exercise mode
Individual Differences - mean that we will all have a slightly different response to an exercise
program because we all are unique individuals.
Resistance exercise - is a training that progressively overloads your muscles to promote
muscle strength, power, anaerobic endurance, and size.
