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This phase of tissue healing typically lasts 0–7 days and is marked by pain, swelling, and redness as the body clears damaged tissue.
What is the Inflammatory Phase?
What percentage of total calories should come from carbohydrates?
What is 45–65%.
Weekly training volume should increase by no more than this percentage to minimize injury risk.
What is 10%?
Before exercise, athletes should consume 1–4 g/kg of carbohydrates this many hours before training.
1-2 hours
A concussion is classified as this type of brain injury caused by a hit or jolt to the head or body.
What is a mild traumatic brain injury?
These two muscles are the prime movers for elevating the scapula.
What are the upper trapezius and levator scapulae?
Proprioception works with these two other systems to maintain balance.
What are the visual and vestibular systems?
The short transition between eccentric and concentric actions is known as this phase.
What is the amortization phase?
Even after medical clearance, athletes may hesitate to return due to this fear — addressed using graded exposure and confidence building.
What is fear of re-injury?
How many kcal per gram are in carbohydrates, proteins, and fats?
What is 4 kcal/g (carb), 4 kcal/g (protein), 9 kcal/g (fat).
Training should be modified or stopped if pain exceeds this level (on a 0–10 scale) for more than 24 hours.
What is 3/10?
Post-exercise protein should be consumed within this time frame to support MPS.
What is within 1 hour after training?
Name two common symptoms of a concussion.
What are headache, dizziness, confusion, blurred vision, or memory problems?
Besides the trapezius, name one other muscle that helps depress the scapula.
What is the pectoralis minor or latissimus dorsi?
These two parts of the brain integrate proprioceptive input for balance and coordination.
What are the cerebellum and somatosensory cortex?
The key goal of plyometric training is to improve this quality combining strength and speed.
What is power?
This final phase may last up to 12 months and focuses on tissue reorganization and restoring full function.
What is the Remodeling or Maturation Phase?
These fats, found in olive oil and nuts, are known for supporting heart health.
What are monounsaturated fats (MUFA)?
This type of warm-up uses movement-based mobility rather than static stretching.
What is a Dynamic Warm-Up?
Athletes should avoid exceeding this percentage of body-mass loss during exercise.
What is 2%?
If in doubt about a possible concussion, what’s the rule coaches must follow?
What is “When in doubt, sit them out”?
The primary muscles responsible for scapular retraction are these.
What are the middle trapezius and rhomboids?
About 70% of sport-related ankle injuries are this type, caused by the foot rolling inward.
What is an inversion sprain?
The concentric phase in a lower extremity exercise relies on these muscle actions to propel the athlete upward or outward.
What is rapid muscle contraction of the quads, glutes, and calves?
This visible sign of the inflammatory phase indicates increased blood flow and immune activity at the injury site.
What is redness (erythema)?
For baseline hydration, multiply body weight (in kg) by this range in mL to estimate daily needs.
What is 30–35 mL/kg/day?
This term describes the body’s awareness of joint and limb position—essential for balance and landing mechanics.
What is Proprioception?
Consuming this amount of casein protein before sleep can enhance overnight MPS.
What is 20–40 g?
Delayed recall tests memory after waiting at least this many minutes.
What is 5 minutes?
This combination of muscles rotates the scapula upward when raising the arm overhead.
What are the upper and lower trapezius and serratus anterior?
This type of training exposes athletes to unpredictable external forces to improve control.
What is perturbation training?
In the eccentric phase of a lower extremity exercise, these muscle groups lengthen to store elastic energy before takeoff.
What are the quads, glutes, and hamstrings?
This fibrous protein forms the structural framework of new tissue during the repair phase.
What is collagen?
Even mild dehydration can impair performance by causing these two physiological effects.
What are increased heart rate and reduced endurance?
An injury occurs when this variable is exceeded by acute training load—often after a sudden spike.
What is Tissue Capacity?
Recommended sodium intake during long or hot sessions is approximately this range per hour.
What is 300–600 mg/h?
After being symptom-free, an athlete’s first step in the return-to-play process is this activity.
What is light aerobic activity?
Name two muscles responsible for scapular downward rotation.
What are the rhomboids and levator scapulae (also pectoralis minor or latissimus dorsi)?
The most commonly injured ligament in an inversion ankle sprain is abbreviated as this.
What is the ATFL (anterior talofibular ligament)?
All plyometric exercises use this physiological mechanism that stores and releases energy.
What is the stretch–shortening cycle (SSC)?