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310 > ch12 > Flashcards

ch12 Flashcards

1
Q

special considerations related to exercise and injury

A

environment, injury prevention

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2
Q

humans are ____ (temperature is regulated to stay at a set point)

A

homeotherms

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3
Q

set human body temperature

A

98.6F, 37C

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4
Q

energy production for muscle contraction causes (increase/decrease) in body temperature

A

increase

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5
Q

what does a hot/humid condition due to your body temperature

A

increases it

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6
Q

heat illness begins at what temperature

A

102-103F

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7
Q

what can heat illness lead to

A

cramps, rapid HR, dizziness, nausea, lack of sweat, dry/hot/clammy skin

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8
Q

two primary means of heat loss/cooling during exercise

A

convection/evaporation

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9
Q

what is the key to exercising in the heat

A

cooling off/cooling down

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10
Q

convection is

A

the movement of air or water around the body

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11
Q

the faster the flow of air or water around the body, the ___ cooling occurs

A

more

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12
Q

evaporation is

A

heat release as sweat converts to gas

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13
Q

primary source of cooling during exercise

A

evaporation

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14
Q

evaporation cannot be used when the weather is extremely ___

A

humid (water in the air)

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15
Q

clothing in the heat

A

minimize the amount, maximize exposed surface area, lightweight, light-colored, absorb moisture, allow air to move freely. wet/sweaty clothes promote better heat exchange

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16
Q

when do you drink fluids in relation to excercising

A

before, during, after

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17
Q

how much water is recommended to drink

A

0.5L h2o for each 1lb BW lost

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18
Q

caused by overconsumption of water

A

hyponatremia (low Na, altered cognitive state)

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19
Q

how to monitor for dehydration

A

WUT. Weight, urine, thirst

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20
Q

when should you exercise when it’s hot

A

in the morning or at night when it has cooled down

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21
Q

how long should sessions be in hot weaher

A

slow, 15-20 mins

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22
Q

intensity should be kept ___ in hot weather

A

low

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23
Q

the physiological change on how the body responds to higher temperature after gradual exercise in hot temperatures

A

heat acclimatization

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24
Q

heat injuries

A

heat cramps, heat exhaustion, heat stroke

25
Q

heat cramps

A

muscle spasms or twitching

26
Q

action for heat cramps

A

move to cool place, lay down, 1-2 glasses of water with 1/2 teaspoon of salt per glass

27
Q

heat exhaustion

A

general weakness, drop in BP, blurred vision, loss of consciousness, profuse sweating

28
Q

action for heat exhaustion

A

move to cool place, remove clothes, apply cold water/ice, 1 cup of water with 1/2 tsp of salt every 15 mins for 1 hr

29
Q

heat stroke

A

life-threatening emergency, stop sweating, hot and red skin, limp muscles, vomiting/diarrhea, seizures, rapid HR

30
Q

action for heat stroke

A

call 911, attempt to cool the person off

31
Q

a significant decline in the body temperature due to exposure to the cold

A

hypothermia

32
Q

how to avoid hypothermia during exercise

A

limit duration, dress in layers, stay out of cold water

33
Q

proper clothing for cold weather

A

trap enough heat, layering

34
Q

clothes layering for cold weather

A

base layer (remove moisture from skin) middle layer (insulate body, wick moisture outward) outer layer (protect from wind/water, windproof etc, hats, scarves, gloves to protect extremities)

35
Q

acute mountain sickness occurs when

A

change of altitude leading to lack of oxygen

36
Q

how to prevent acute mountain sickness

A

ascend slowly, drink water, avoid alcohol/depressants, eat high carb meal, if feel symptoms of ams stop ascending

37
Q

major forms of air pollution

A

ozone, carbon monoxide

38
Q

gas produced from sunlight and car exhaust

A

ozone

39
Q

gas from fossil fuels and cigarette smoke

A

carbon monoxide

40
Q

pollution that is extremely irritating to the lungs and airways, causes chest tightness and may trigger asthma attacks

A

ozone, also causes coughing, headaches, nausea, throat, eye irritation, bronchoconstriction

41
Q

pollution that reduces bloods capacity to carry oxygen to body and muscle

A

carbon monoxide

42
Q

areas where the most carbon monoxide pollution found

A

high-traffic areas

43
Q

to cope with air pollution, you should avoid excercising in places where/when

A

automobile traffic is heavy/when levels of pollutants are high

44
Q

risks associated with too much physical activity

A

overtraining syndrome, wear and tear of shoes, improper exercise techniques

45
Q

signs of overtraining syndrome

A

caused by not enough rest and too much exercise. increased HR, reduced appetite, irritability

46
Q

muscle weakness in abdomen and lower back

A

back pain

47
Q

caused by excessive duration or intensity of exercise

A

acute muscle soreness

48
Q

caused by excessive duration and intensity, eccentric exercises

A

delayed muscle soreness

49
Q

caused by overstretched muscle or muscles forced to shorten against a heavy load

A

muscle strain

50
Q

caused by inflammation/swelling in the tendon

A

tendonitis

51
Q

caused by excessive force applied to a joint

A

ligament sprain

52
Q

caused by high force or unusual movement

A

torn cartilage

53
Q

caused by an ‘off track’ patella causing wear and pain

A

patellofemoral pain syndrome (PFPS)

54
Q

caused by muscle/tendon irritation, inflammation of the connective tissue overuse and microscopic breaks

A

Shin splints

55
Q

caused by excessive force applied to the leg or foot, overuse

A

stress fracture

56
Q

the objectives of initial treatment of an injury

A

decrease pain, limit swelling, prevent further injury

57
Q

RICE

A

rest, ice, compression, elevation

58
Q

a rehabilitation technique that incorporates alternation periods of treatment using ice, exercise and heat

A

cryokinetics

310 (3 decks)

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