Injury Prevention: Training
The different between Acute Injuries and Overuse Injuries/Chronic Conditions associated with Squats
What is acute injuries occur instantly from abrupt high force movements creating ruptures, tears, sprains, or herniated disks.
Overuse injuries occur gradually and lead to knee, hip, back pains, tendinopathy (hip), and bone damage (stress fractures)
Name a factors that increases a trainee's injury risk
Poor fitness and sedentary lifestyle prior to IET.
- Existing injury or illness during IET.
- Poor aerobic fitness (slow run times) during IET.
- High body fat as indicated by body mass index (BMI) or exceedance of Army height-weight (H-W) standards.
- Very thin with very low BMI, i.e., below Army H-W standards.10
- Smoking (interferes with body’s ability to repair tissues).
- Very high motivation (ignoring pain, pushing body past limits).
- Running or marching distances on same or adjacent days.
How many hours does the army recommend waiting between weight training sessions for any singular muscle group.
What is 48 Hours?
Soldiers go here to get body fat/metabolism tests for free on FT Sill
What is the Army Wellness Center?
What is the Army-Standard technique to complete the deadlift?
Because there are many individual variables associated with weight lifting (e.g., experience, training goals, body build, prior injuries), there is no single perfect technique or training program that best suits everyone.
Keep in mind warm up, equipment used (hex bar vs barbell), weight, breath, body position, grip, and movements.
The most frequently injured body regions among soldiers.
What are knee and lower back injuries.
These injuries can require weeks of physical restriction and costly treatment. Though running and foot marching cause about half of the injuries, WT is the third leading cause (5 to 10% of injuries).
A soldier is starting a new workout plan, by what percent should a soldier increase in intensity/weight each week according to the army.
What is 10 percent?
What are...
obstacle and confidence courses; hand-to-hand combat; rifle/bayonet training; and pugil stick training.
These are locations for the Army Tape Test for a male and female.
What is male: Abdomen, Neck.
What is female: Neck, Waist, Hips
This is muscular adaption.
What is the repeated stress on the body causes microscopic tears to tissues that the body repairs in order to rebuild and become stronger.
If the body does not have time to repair accumulated tears, the damage can become an overuse injury
Name all the gyms on Fort Sill.
What is Goldner, Fires, Rhinehart, Honeycutt
The squat is not a required exercise for training nor testing in the army. (True/False)
What is True
At what rates (simmilar, greater, lesser) rates do veterans become obese relative to the civilian population?
What are similar rates?
military veterans now have rates of obesity and related diseases comparable to that of the general population. Increases in weight (and thus BMI) among veterans occurs within a few years of discharge or retirement. The annual cost for treating medical conditions associated with obesity in this population has been estimated to be over a billion dollars.
This is the rate of protein per KG that the military recommends for soldiers.
what is 0.8 g of protein per kilogram of body mass.
Running with carried loads is not recommended in the army. Instead, they recommend not moving greater than this speed.
4mph or 15min/mile
These three things make up the female athlete triad or the components that increase stress fractures in Women.
What are:
Low energy availability – caused by not consuming enough calories and/or poor nutrition (e.g., inadequate protein, iron, calcium, vitamin D, etc.)
Decreased bone mineral density (BMD) – determined by tests that show if bone content of calcium and other essential minerals is not within normal range and therefore is structurally weakened. Very low body fat is a strong predictor of low BMD.
Menstrual dysfunction (amenorrhea) – the absence of menstruation results in estrogen deficiency and dysfunction of hormones needed for bone health. Stress fracture risk is 2 to 4 times greater than women with normal menstrual cycles.
These are the 2 subcomponents of strength.
What are absolute muscular strength (the capacity of a muscle/muscle group to exert a force against a maximal resistance)
and muscle endurance (the capacity of a muscle/muscle group to exert a force repeatedly or to hold a fixed or static contraction over a period time)
The Army Physical Readiness Training publication
What is TC-3-22.20