ch12

Question 1

special considerations related to exercise and injury

Answer 1

environment, injury prevention

Question 2

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

Answer 2

homeotherms

Question 3

set human body temperature

Answer 3

98.6F, 37C

Question 4

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

Answer 4

increase

Question 5

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

Answer 5

increases it

Question 6

heat illness begins at what temperature

Answer 6

102-103F

Question 7

what can heat illness lead to

Answer 7

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

Question 8

two primary means of heat loss/cooling during exercise

Answer 8

convection/evaporation

Question 9

what is the key to exercising in the heat

Answer 9

cooling off/cooling down

Question 10

convection is

Answer 10

the movement of air or water around the body

Question 11

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

Answer 11

more

Question 12

evaporation is

Answer 12

heat release as sweat converts to gas

Question 13

primary source of cooling during exercise

Answer 13

evaporation

Question 14

evaporation cannot be used when the weather is extremely ___

Answer 14

humid (water in the air)

Question 15

clothing in the heat

Answer 15

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

Question 16

when do you drink fluids in relation to excercising

Answer 16

before, during, after

Question 17

how much water is recommended to drink

Answer 17

0.5L h2o for each 1lb BW lost

Question 18

caused by overconsumption of water

Answer 18

hyponatremia (low Na, altered cognitive state)

Question 19

how to monitor for dehydration

Answer 19

WUT. Weight, urine, thirst

Question 20

when should you exercise when it’s hot

Answer 20

in the morning or at night when it has cooled down

Question 21

how long should sessions be in hot weaher

Answer 21

slow, 15-20 mins

Question 22

intensity should be kept ___ in hot weather

Answer 22

low

Question 23

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

Answer 23

heat acclimatization

Question 24

heat injuries

Answer 24

heat cramps, heat exhaustion, heat stroke

Question 25

heat cramps

Answer 25

muscle spasms or twitching

Question 26

action for heat cramps

Answer 26

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

Question 27

heat exhaustion

Answer 27

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

Question 28

action for heat exhaustion

Answer 28

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

Question 29

heat stroke

Answer 29

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

Question 30

action for heat stroke

Answer 30

call 911, attempt to cool the person off

Question 31

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

Answer 31

hypothermia

Question 32

how to avoid hypothermia during exercise

Answer 32

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

Question 33

proper clothing for cold weather

Answer 33

trap enough heat, layering

Question 34

clothes layering for cold weather

Answer 34

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)

Question 35

acute mountain sickness occurs when

Answer 35

change of altitude leading to lack of oxygen

Question 36

how to prevent acute mountain sickness

Answer 36

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

Question 37

major forms of air pollution

Answer 37

ozone, carbon monoxide

Question 38

gas produced from sunlight and car exhaust

Answer 38

ozone

Question 39

gas from fossil fuels and cigarette smoke

Answer 39

carbon monoxide

Question 40

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

Answer 40

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

Question 41

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

Answer 41

carbon monoxide

Question 42

areas where the most carbon monoxide pollution found

Answer 42

high-traffic areas

Question 43

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

Answer 43

automobile traffic is heavy/when levels of pollutants are high

Question 44

risks associated with too much physical activity

Answer 44

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

Question 45

signs of overtraining syndrome

Answer 45

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

Question 46

muscle weakness in abdomen and lower back

Answer 46

back pain

Question 47

caused by excessive duration or intensity of exercise

Answer 47

acute muscle soreness

Question 48

caused by excessive duration and intensity, eccentric exercises

Answer 48

delayed muscle soreness

Question 49

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

Answer 49

muscle strain

Question 50

caused by inflammation/swelling in the tendon

Answer 50

tendonitis

Question 51

caused by excessive force applied to a joint

Answer 51

ligament sprain

Question 52

caused by high force or unusual movement

Answer 52

torn cartilage

Question 53

caused by an 'off track' patella causing wear and pain

Answer 53

patellofemoral pain syndrome (PFPS)

Question 54

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

Answer 54

Shin splints

Question 55

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

Answer 55

stress fracture

Question 56

the objectives of initial treatment of an injury

Answer 56

decrease pain, limit swelling, prevent further injury

Question 57

RICE

Answer 57

rest, ice, compression, elevation

Question 58

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

Answer 58

cryokinetics