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Athletic injuries > EXAm #2 > Flashcards

EXAm #2 Flashcards

1
Q

Define cross training?

A

Training for a sport with substitutions of alternative activities (carryover value)
Useful in transition and preparatory periods
Can add variety to training regimen
Should be discontinued prior to preseason as it is not sport-specific

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2
Q

Define periodization?

A

An approach to conditioning that attempts to bring about peak performance while reducing injuries and overtraining

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3
Q

Things you do in the pre-season; prepatory phases?

A

power phase

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4
Q

Things you do during preseason; transition periods?

A

the time when conditioning is dedicated to physical and mental restoration

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5
Q

Know different kinds of training done during preseason?

A

heavy lifting

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6
Q

Know the difference between overtraining, conditioning, overload, and dapre?

A

overtraining: Can result in psychological and physiological breakdown resulting in injury, fatigue and illness
Training appropriately, eating right, and getting appropriate amounts of rest are critical for prevention

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7
Q

Know what causes the predominance of one type of muscle fiber over another in the human body?

A

inherited genetic factors

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8
Q

Know the principle that progressive resistance exercise is based on?

A

Progression and overload

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9
Q

Know the kind of strength training method that changes the length of the muscle while contraction is preformed at a constant velocity?

A

isokinetic

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10
Q

Dynamic stretching?

A

Use of continuous motion to prepare body for activity
Hopping, skipping, jogging, bounding, foot work
Enhances coordination and motor ability, stimulates the nervous system
Prepares muscles and joints in a more activity specific manner
Requires focus and concentration
Should include activities for all of the major muscle groups
May last from 5-20 minutes
Activity should begin immediately following warm-up

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11
Q

Static streching?

A

method that uses an extreme stretch that is held for a long period of time

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12
Q

Ballistic stretching?

A

Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle
Possible soreness due to repeated eccentric contractions of antagonist

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13
Q

PNF stretching?

A

type of stretch involving alternating contractions and stretches

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14
Q

Know how many minutes of gradual warmup is required to bring the body to the state of readiness so we can preform at peak levels?

A

10 to 15 minutes

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15
Q

Cardio respirartory endurance?

A

ability of the body to undergo prolonged whole body activity or to resist stresses during prolonged activity

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16
Q

Cardiac output?

A

Stroke volume and heart rate determine

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17
Q

Isotonic exercises?

A
  • Concentric- shortening of muscle with contraction in an effort to overcome more resistance
  • Eccentric - lengthening of muscle with contraction because load is greater than force being produced
  • Both are considered dynamic movements
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18
Q

Isometric exercises?

A
  • No length change occurs during contraction
  • Pro: quick, effective, cheap, good for rehab
  • Con: only works at one point in ROM
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19
Q

Plyometric exercises?

A

exercise performed by doing a maximal eccentric stretch immediately preceding a concentric contraction

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20
Q

Calisthenics?

A

Free exercise
Isotonic training
Gravity’s involvement determines level of intensity
Full range of motion, may incorporate holding phase
Pull-ups, push-ups, back extensions, leg extensions

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21
Q

Know how long it takes the golgi-tendon organ to respond to increased tension?

A

6 to 10 seconds

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22
Q

Know what the relaxation of the anatagonist muscle in response to the agonist muscle is known as?

A

Autogenic inhibition

23
Q

Type1 muscle/function?

A

Fatigue resistant
Time necessary to produce force is greater
Long duration, aerobic type activities
Generally major constituent of postural muscles

24
Q

Type 11 a muscle/function?

A

IIa = Moderately fatigue resistant

25
Q

Type 11 b muscle/function?

A

True fast-twitch; very low mitochondrial density

26
Q

Know where a muscle can create the grteatest amount of tension; what is it doing when it does that?
ex: actin, myosin, cross-bridges “states”

A

The actin and myosin have overlapped, creating optimal crossbridges

27
Q

Continuous training?

A

Frequency (at least 3 times/week)
Intensity
Must elevate heart rate to 70% of maximum
Most critical factor
Type of activity- must be aerobic in nature
Time (at least 20 minutes)

28
Q

What makes up fats?

A 
saturated
polyunsaturated
monounsaturated
phospholipids
sterols
29
Q

What makes up proteins?

A

amino acids

30
Q

What makes up carbohydrates?

A 
Sugars
Simple (sugars) and complex (starch and fiber)
Monosaccharides
single sugars (fruits, syrup and honey)
Glucose
Disaccharides
31
Q

What makes up vitamins?

A

fat-soluble/water-soluble

32
Q

Know what the most effecient source of energy is?

A

carbohydrates

33
Q

Know the function of fibers?

A

can protect the body against all of the following except: stroke

34
Q

Components of Vitamins A?

A

vitamin essential for the building of cells

35
Q

Components of Vitamin D?

A

The substance in megadoses can lead to appetite loss, weight loss, and a failure to grow

36
Q

Know what should compose the pre-event meal?

A

Eaten three hours before competition

37
Q

KNow about the functions of protein?

A

Required for growth, maintenance, and repair of the body

Aid with enzyme, hormone, and enzyme production

38
Q

Know about what are fat-soluble vitamins?

A

A,D, E, K,

39
Q

Know the basic units of protein?

A

amino acid

40
Q

Know the components of vitamins?

A

Function basically as organic catlysts in such a manner that the lack of a single specific vitamin is rarely the cause of vitamin deficiency

41
Q

KNow what causes Scurvy? “lack of what vitamin?

A

vitamin c

42
Q

Functions of sodium?

A

transmisison of nerve impulses

43
Q

Functions of potassium?

A

transmisison of nerve impulses

44
Q

Functions of calcium?

A

A mineral that is extremely important in the body’s ability to create muscle contraction, blood clotting, and proper nerve function

45
Q

Functions of iron?

A

metabolism/combined with protein to form hemoglobin to transport oxygen in red blood cells

46
Q

Know about anorexia athletica?

A

30-50% of anorexics also suffer from bulimia
Characterized by distorted body image and constant concern about weight gain
Impacts mostly females
Starts often with adolescents and can be life threatening
While the individual tends to be too thin they continue to feel fat
Deny hunger and are hyperactive
Highly secretive

Condition specific to athletes
Characterized by features common in anorexia nervosa
No self-starvation practices
Signs
Disturbance of body image
Weight loss >5% of body weight
Gastrointestinal complaints
Primary amenorrhea
Menstrual dysfunction
Absence of illness explaining weight reduction
Fear of becoming obese
Binging, purging, compulsive eating, or caloric restriction
47
Q

KNow when we need to replace electrolytes?

A

Electrolyte replacement is necessary in all cases except just before exercise

48
Q

Know the mineral neccessary in the body to form bone?

A

calcium

49
Q

Know what happens when we get a lactase deficiency?

A

The body fails to produce the enzyme that digests milk products

50
Q

Know what happens during the phases of glycogen loading?

A

the following stages of glycogen loading includes a restriction of carbohydrates- phase 1

51
Q

know how many pounds a week shoud be lost during a weight-loss program?

A

1 to 2 pounds

52
Q

Know about alcohol?

A

Provides energy for the body
Little nutritional value
Central nervous system depressant
decreases coordination, slows reaction time, decreases mental alertness
increases urine production (diuretic effect)
Alcohol consumption is not recommended before, during or after activity

53
Q

KNow about the supplement that can cause weight gain, gastrointestinal upset, and renal disfunction?

A

creatine supplimentation

Athletic injuries (3 decks)

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