Chapter 12 - Exercise and Injury Prevention

Question 1

Homeotherm

Answer 1

Animals like humans that regulate body temperature to remain close to a set point.

Question 2

Convection

Answer 2

Heat loss by the movement of air or water over the surface of the body.

Question 3

Evaporation

Answer 3

Conversion of water (sweat) to a gas (water vapor); the most important means of releasing heat from the body during exercise.

Question 4

Humidity

Answer 4

The amount of water vapor in the air.

Question 5

Acclimatize

Answer 5

To undergo physiological adaptations that help the body adjust to environmental extremes

Question 6

Heat Injury

Answer 6

Injury that occurs when the heat load exceed the body’s ability to regulate body temperature. Also called heat illness.

Question 7

Heat cramps

Answer 7

Characterized by muscle spasms or the twitching of the limbs; usually occurs in people not acclimatized to the heat

Question 8

Heat exhaustion

Answer 8

Results in general weakness, fatigue, a possible drop in blood pressure, blurred vision, occasionally a loss of consciousness, and profuse sweating from pale, clammy skin. It can occur in an acclimatized individual.

Question 9

Heat stroke

Answer 9

Life-threatening emergency where a person stops sweating and the skin become hot or red. Muscles are limp and symptoms include involuntary limb movement, seizures, diarrhea, vomiting, and a strong heartbeat. May hallucinate or go into a coma, and can be fatal.

Question 10

How to exercise in hot or humid conditions:

Answer 10

• Start exercising slowly and keep the sessions relatively short (15 to 20 min.)
• Monitor heart rate often and keep exercise intensity low to stay within the target heart rate zone.
• Wear appropriate clothing
• Drink plenty of fluids before, during, and after the exercise session
• Exercise when air temperatures are cooler

Question 11

Hypothermia

Answer 11

Significant decline in body temperature due to exposure to cold.

Question 12

What is the primary concern with exercising at high altitudes

Answer 12

Lower barometric pressure limits the amount of oxygen transported in the blood.

Question 13

Acute Mountain Sickness (AMS)

Answer 13

Characterized by severe headaches, nausea, weakness, and dizziness at high elevations because the body doesn’t have enough time to adjust the rate and depth of breathing.

Question 14

Ozone

Answer 14

Gas produced by a chemical reaction between sunlight and the hydrocarbons emitted from car exhaust.

Question 15

Carbon monoxide

Answer 15

Gas produced during the burning of fossil fuels such as gasoline and coal; also present in cigarette smoke.

Question 16

Overtraining Syndrome

Answer 16

Phenomenon in which too much exercise and not enough recovery time between workout results in exercise-related injuries.

Question 17

Back Pain

Answer 17

Caused by inadequate muscle strength in the abdomen and lower back.

Can be prevented through exercises that increase flexibility and strength, reduce body fat, improve balance between the abdominal and back muscles, and prevent osteoporosis.

Question 18

Acute Muscle Soreness

Answer 18

Muscle discomfort or pain that develops during or immediately following an exercise session that has been too long or too intense.

This can be prevented by being cautious to not overdo training and not abruptly beginning or ending each exercise session. A cool-down is important to allow muscles to return to their normal condition.

Question 19

Delayed-Onset Muscle Soreness

Answer 19

Muscle discomfort or pain that develops within 24 to 48 hours after an exercise session that is excessive in duration or intensity. Caused by microscopic tears in the muscle leading to swelling and pain.

Can be prevented by refraining from exercise that is more strenuous or prolonged than normal. Eccentric contractions are more likely to result in damage than are concentric.

Question 20

Strain

Answer 20

“Pulled Muscle”; Damage to a muscle that can range from a minor separation of fibers to a complete tearing of the muscle. Can occur with any type of unfamiliar movement involving an abnormally high load.

Can be prevented by warming up…

Question 21

Tendonitis

Answer 21

Inflammation of swelling of a tendon caused as muscles shorten and pull on tendons, causing irritation and swelling in the tendon. Can be prevented by avoid overuse.

Question 22

Ligament Sprains

Answer 22

Damage to a ligament that occurs when excessive force is applied to a joint.

Can be prevented by maintaining maximum strength in the muscles and around the joints.

Question 23

Torn Cartilage

Answer 23

Unusually high forces or unusual movements can cause this to result in joint point. This can be prevented through activities that put less force on joints instead of those that do.

Question 24

Patellofemoral Pain Syndrome (PFPS)

Answer 24

A common exercise-induced injury, sometimes called “runner’s knee,” that manifests as pain behind the kneecap (patella). Caused when the patella gets “off track” that causes excessive wear, leading to pain.

Can be prevented by avoiding stress on the knee due to excessive amounts of running, jumping, aerobic dancing, and stair climbing. Also wear proper athletic footwear.

Question 25

Shin Splints

Answer 25

Refers to pain associated with injuries to the front of the lower leg, caused by strain and irritation of muscles and tendons.

Can be avoided by running on soft surfaces, wearing well-padded, shock-absorbing shoes.

Question 26

Stress Fractures

Answer 26

Tiny cracks or breaks in bone caused by excessive force applied to the leg and foot during running. Can be prevented by avoiding overtraining.

Question 27

What are initial treatment of exercise-related injuries?

Answer 27

R - Rest - prevents further injury
I - Ice - reduces swelling by reducing blood flow to the cooled area.
C - Compression - reduces swelling since it reduces blood flow
E - Elevation - reduces blood pressure and may therefore reduce swelling.

Move on to rehabilitation program after 3 days.

Question 28

What are initial treatment of exercise-related injuries?

Answer 28

R - Rest - prevents further injury
I - Ice - reduces swelling by reducing blood flow to the cooled area.
C - Compression - reduces swelling since it reduces blood flow
E - Elevation - reduces blood pressure and may therefore reduce swelling.

Move on to rehabilitation program after 3 days.

Question 29

Cryokinetics

Answer 29

Rehabilitation technique that incorporates alternating periods of treatment using ice, exercise, and rest.