Ch 7 All Questions Flashcards
Early warning signs of overtraining can be divided into three groups: life signs, training signs, and health signs.
Life Signs:
Loss of interest in activities normally enjoyed
Increased irritability, tension, or anger
Sleeping problems
Training Signs:
Deterioration in performance
Cutting sessions short
Abnormal muscle soreness after training
Fatigue lasting during and after workouts
Loss of motivation to train
Health Signs:
Aches and pains throughout the body
Increased resting heart rate and/or blood pressure
Loss of appetite, nausea, or head colds
Warning Signs - Muscle Cramps, Dehydration, Heat Exhaustion, Heat Stroke
Muscle Cramps:
Involuntary muscle contractions
Causes: improper stretching, muscle fatigue, electrolyte imbalances
Treatment: hydration, electrolyte replenishment
Dehydration:
Loss of bodily fluid through sweating
Symptoms: decreased sweating, increased body temp, fatigue, unconsciousness
Prevention: hydration throughout the day, electrolyte replenishment after exercise
Heat Exhaustion:
Symptoms: pale skin, profuse sweating, increased pulse, weakness, nausea
Self-regulating: Body can still cool down if taken into a cool area
Heat Stroke:
Life-threatening emergency
Symptoms: inability to self-regulate body temperature, flushed hot skin, unconsciousness
Seek immediate medical attention
Effects of Dehydration on Physical Performance
Body Water Loss Effects
0.5%: Increased strain on the heart
1%: Reduced aerobic endurance
3%: Reduced muscular endurance
4%: Reduced muscle strength, heat cramps
5%: Heat exhaustion, cramping, fatigue, reduced mental capacity
6%: Physical exhaustion, heat stroke, coma
These effects highlight the importance of staying hydrated during exercise and throughout the day.
What should a client do if they experience a loss of energy, decreased performance, and/or dehydration during a workout?
Drink liquids containing electrolytes and carbohydrates. Avoid carbonated beverages as they may cause gastrointestinal problems. Sports drinks usually contain 6% carbohydrates, which the body can easily absorb.
Why is water important during exercise?
Water transports nutrients to cells, removes waste from cells, acts as a skin lubricant (sweat), and helps maintain optimal body temperature by removing heat from the body during a workout.
What should an individual do if experiencing a muscle cramp during exercise, possibly due to dehydration?
Stop exercising, massage the cramping muscle, gently stretch the muscle until the cramp stops, and consider consuming a sports drink containing sodium to restore electrolyte levels.
What are the signs of heat exhaustion?
Signs include pale skin, profuse sweating, increased pulse, headache, dizziness, nausea, weakness, and muscle cramps. The body can still regulate its temperature.
How should individuals experiencing heat exhaustion be helped?
Relocate to a cool area, drink cold liquids, rest, elevate legs to improve blood flow to the brain, gently stretch, and use fans or wet skin to lower body temperature.
What are the signs of heat stroke, and how should it be treated?
Signs include high body temperature, dry skin, confusion, unconsciousness, and chills. It’s a medical emergency; use ice packs, cool liquids, and contact an EMT immediately.
