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ocr pe 2022 > Exercise physiology (Energy, recovery, rehab, prep & training) P1 > Flashcards

Exercise physiology (Energy, recovery, rehab, prep & training) P1 Flashcards

1
Q

Energy for Exercise

A

the food we eat ->carbohydrates, fats and proteins -> Carbohydrates broken into simple sugars -> glucose C6H12O6.

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2
Q

Glucose

A
  • In blood stream can be stored in the liver or muscle cell sarcoplasm
  • when exercised, glucose moves into mitochondria to break down anaerobically: C6H1206 -> 6CO2 + 6H20 + Energy

The ‘energy’ produced is used to resynthesise ATP.

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3
Q

ATP

A

-Adenosine Triphosphate
-High energy source
-Only usable energy source for muscle contractions
-takes 2/3s to use
ATP is where the energy from foods we eat is stored so it can be used

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4
Q

ATP Structure

A
  • AN adenosine molecule attached to three phosphate molecules by energetic bonds.
  • Bonds are unstable
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5
Q

ATP BREAKDOWN

A
  • ATP -> Adenosine diphosphate + phosphate + energy - energy gets recycled energy system
  • ATP-ase, enzyme, catalyses reaction
  • Exothermic, gives energy out
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6
Q

ATP resynthesise

A
  • Endothermic, absorbs energy
  • ATP is used in 3 seconds so needs to be replenished immediately
  • Happens through energy systems
  • ADP + Phosphate -> ATP
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7
Q

ATP/PC - Alactic

A
  • Deleted ATP stores trigger the release of creatine Kinase, triggers phosphocreatine -> phosphate + creatine + energy
  • Anaerobically
  • PC is a energy rich chemical produced by the body, in sarcoplasm
  • Available for contractions of high power e.g. 100m
  • Duration: 10seconds when sub-maximal
  • 1:1 ration of PC to ATP production, a small store
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8
Q

Coupled reaction - ATP/PC

A

The products of breakdown of PC, by creatine kinase, are used to resynthesise ATP
-Energy produced from the PC breakdown is used to resynthesise ATP

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9
Q

Advantages of ATP/PC

A

Regenerated rapidly
PC Stores are replenished within 3 minutes
No fatiguing by products ( hence A Lactic , without LA)
The ATP/PC system can be extended through the use of a creatine supplement

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10
Q

Disadvantages of ATP/PC

A

Limited supply of PC in the body
Only 1 ATP molecule regenerated for 1 Molecule of PC.

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11
Q

Glycolytic System - Lactic acid

A
  • After the ATP/PC system
  • Regenerates ATP from the breakdown if GLUCOSE -> only if Phosphofructokinase is present (Enzyme)
  • High intensity over 10 seconds & less than 3 minutes e.g. 400m/ attacking phase in football
  • in absence of oxygen, Anaerobic Glycolysis -> Pyruvic Acid
  • Longer exercise continues the higher the rise in LACTIC ACID AND pH levels -> inhibits enzyme activity -> fatigue & OBLA
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12
Q

Glycolysis - Glycolytic system

A

Glycogen -> Glucose, enzyme Glycogen Phosphorylase (GPP) -> 2 ATP moles and energy

Glucose is broken -> Pyruvic Acid, by Phosphofructokinase (PFK)
Pyruvic Acid -> Lactic Acid, enzyme Lactate Dehydrogenase (LDH)

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13
Q

OBLA

A

Onset Blood Lactate Accumulation

  • at rest is 2mmol/L, increases depending on intensity of exercise
  • At 4mmol/L OBLA is reached, a threshold beyond lactate production is greater than breakdown.
  • > Exercise that is anaerobic eventually leads to exhaustion.

-> train muscles to delay the OBLA threshold, due to body’s ability to tolerate high levels of lactic acid.

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14
Q

Advantages of Glycolytic System

A

ATP regenerated quickly -> few chemical reactions needed
With O2 present, Lactic acid is converted back into glycogen -> recycles energy
Useful - produces extra burst of energy

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15
Q

Disadvantages of Aerobic system

A

Delay for oxygen delivery -> due to complex series of reactions
Slow energy production limits activity to sub-maximal intensity
FFAs demand 15% more oxygen for breakdown

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16
Q

Advantages of aerobic system

A

Large fuel stores ->triglycerides, FFAs glycogen & glucose
High ATP yield (38 ATP moles)
Long duration of energy production
No fatiguing by-products

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17
Q

Aerobic system - diagram

A
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18
Q

Free fatty acids -Aerobic

A

Long distance performers - glycogen stores, high intensity e.g. Sprint finishes

-Tryglycerides can be metabolised aerobically as free fatty acids, provide a huge potential store -> conserves glycogen+ glucose

Lipase converts triglycerides into FFAs + glycerol, FFA’s -> Acetyl CoA - go through link reaction in Kreb’s cycle -> ETC as PA

  • Produce more Acetyl CoA + a higher energy yield -> long distance athletes with events longer than an hour
  • Require 15% more O2 to metabolise - low intensity
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19
Q

Electron Transport Chain (ETC)

A

-last stage in aerobic energy system
Hydrogen released in Kreb’s cycle are carried through ETC, in cristae, by NAD & FAD -hydrogen carriers

-NAD & FAD split the hydrogens into H+ ions & H- electrons. These pairs of H carried by NAD release energy to resynthesise 30 moles of ATP, those carried by FAD release energy to resynthesise 4 moles of ATP
Hydrogen is oxidised removed as H2O

Overall releases energy to resynthesise 34 ATP moles

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20
Q

Kreb’s Cycle

A

-A CYCLE OF REACTION
Acetyl CoA + oxaloacetic acid -> Citric acid - oxidised through Kreb’s Cycle
-Site is mitochondria matrix
-CO2, Hydrogen and energy used for ATP resynthesise of 2 moles of ATP are released

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21
Q

Aerobic Glycolysis

A

Glycogen -(enzyme GPP) >Glucose, -(PFK)> Pyruvic Acid - creates enough energy to resynthesise 2 moles of ATP.
O2 is present -> Pyruvic acid goes through link reaction - catalysed coenzyme A -> Acetyl CoA - Gives access to mitochondria matrix.

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22
Q

Aerobic System

A
  • During Low-Moderate intensity & long period of time e.g. Marathon
  • Presence of oxygen allows continued energy production
  • Utilises 95% of potential energy in glucose through Aerobic Glycolysis, Kreb’s Cycle and The Electron transport chain
  • Uses free fatty acids to provide huge potential energy store
  • Long Distance performers
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23
Q

Disadvantages of Glycolytic

A

Lactic acid is a fatiguing by-product
A small amount of energy is released from glycogen under anaerobic conditions.

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24
Q

Example of the energy systems contribution of a 800m race

A
  • ATP/PC SPRINT START
  • Glycolytic after the first 10 seconds for up to 3 minutes of high intensity
  • As the intensity drops the aerobic system becomes predominant as there is sufficient o2 available
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25
Q

Threshold - Glycolytic/Aerobic

A
  • after counter attack -> goal scored, player jogs back into position ready for next C pass to be taken.
  • Intensity is significantly reduced & there is sufficient o2 available for the aerobic system to take over as the predominant energy producer
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26
Q

Thresholds -ATP/PC

A
  • ATP-PC/Glycolytic threshold: WA will hear the whistle -> sprint to receive over 3 s - use of resynthesized ATP by ATP-pc system. Loss of possession -> man-man marking for 1 minute -> regain possession.
  • PC stores quickly deplete & the glycolytic system takes over as the predominant energy production
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27
Q

Fast component of EPOC

A

Alactacid component

  • increased rate of respiration continues to supply O2 to body & myoglobin stores -> need reoxygenation
  • takes 2-3 minutes
  • replenishes myoglobin & O2 stores
  • takes 3 mins for 100% recovery of PC stores
  • takes 30seconds for 50% recovery for PC stores
  • Saturated haemoglobin uses 1-4 L of O2
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28
Q

EPOC 2

A

Exercise post-exercise oxygen consumption
-H2O + CO2 -> H2CO2, following exercise our body needs to return back to it’s pre-exercise.

Myoglobin needs to be resaturated with oxygen to form oxymyoglobin, when glucose, ATP/PC level shave been depleted and when lactic acid needs removing

The aerobic energy system is responsible for recovery.
-Two components - Fast component and Slow component

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29
Q

EPOC -recovery

A

-Excessive Post-exercise oxygen consumption
the volume of oxygen consumed after exercise which is over & above that consumed at risk

-An athlete with high aerobic capacity can utilise a large volume of oxygen, increasing the intensity of the exercise before OBLA is reached -> Fatigue

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30
Q

Factors which affect energy system contribution

A
  • Position of players
  • Tactics & Strategies: man-man marking will raise intensity and require anaerobic energy systems - ATP/PC & Glycolytic
  • Level of opposition - tougher -> rely on anaerobic ES for ATP resynthesise
  • Size of playing spaces -SMALL -> Increase anaerobic systems
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31
Q

Recovery

A

PC Stores deplete in 8-9 s
50% recovery = 30 seconds
100% recovery = 180 seconds (3 minutes)

  • Timeouts allow for myoglobin to resaturate with oxygen
  • Lactic acid produced by the glycolytic system can be removed through good work: relief ratio. Can increase with low intensity exercise -> LA can rise + fall
  • Use recovery to rehydrate, carbo-replenish -> activites less than 1 hr, use bananas, glucose tablets, gels & isotonic drinks
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32
Q

Energy Continuum

A

-All 3 energy systems work in conjunction with each other, the extent to which each system contributes depends on the intensity & duration

Games intermittently move between energy systems
ATP/PC-> Glycolytic -> Aerobic

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33
Q

Slow component of EPOC

A

lactacid component
-full recovery = 1hr, depends on intensity & duration
-respiratory rate, heart rate, body temperature remain high
- high removal of by-products e.g. co2, lactic acid, carbonic acid
-uses 4-8L of oxygen to remove by products
-Pyruvic acid is o2nised, enters kreb’s cycle, uses 65% of Lactic acid involved
-CO2, H2O and energy -> glucose ->glycogen + stored in liver/ muscle - uses 25%
‘‘gluconeogenesis’’ + ‘‘gluconeogenesis’’
converts glycogen into protein -> uses 10% of lactic acid involved

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34
Q

Training implications on recovery

A
  • Warm up thoroughly -> reduces o2 deficit & increases o2 supply to working muscles
  • Active recovery ->maintains respiratory & heart rates, flushes muscles + capillary beds with O2 blood flow
  • Monitor training intensities -> avoid OBLA
  • Cooling aids
  • Work:Relief ratios, training should adopt correct ratios, ATP/PC = 1:3, Glycolytic = 1:2, aerobic =1:0.5
  • strategies -> use timeouts & substitutions -> lactic acid removal + atp resynthesis
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35
Q

Altitude training

A
  • experience issues with partial pressure of oxygen -> more you ascend = worsens - problem over 1500m
  • At altitude the % of o2 in air is same, the ppO2 decreases as Altitude increases -> reduces the diffusion gradient in air and lungs between blood & alveoli

E.g. Mexico city football stadia is altitude of 2240m above sea level and pressure of o2 = 115 mmHg
Denver Broncos Stadium = 1609m, pO2 is 132 mmHg

Diffusion gradient = pO2 - 40
Mexico city is 115-40 = 75mmHg -> haemoglobin is not fully saturated - lower oxygen carrying capacity of blood

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36
Q

Effects of altitude

A
  • Breathing frequencies increases at rest & exercise in an attempt to compensate
  • Blood volume decreases in order to concentrate red blood cells
  • Stroke volume decreases as heart rate increases to compensate
  • Cardiac output, Stroke volume and Heart rate reduce
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37
Q

effects of reduced partial pressure of Oxygen

A

-decreased pressure of o2 in alveolar air:
decreases diffusion rate to the capillary blood, haemoglobin & oxygen association, oxygen transport to muscle tissue, oxygen supply for aerobic energy

Increased breathing frequencies and heart rate, decreased blood volume & stroke volume

-> decreased VO2 MAX, aerobic capacity, intensity & duration of aerobic performance before fatigue

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38
Q

exercise in Heat

A
  • thermoregulation maintains core body temperature
  • Need to acclimatise -> enables body to modify the control systems that regulate blood flow to the skin

e.g. World Cup 2022 Qatar moved to cooler months of December

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39
Q

thermoreceptors

A

in body, sense temperature changes

trigger medulla oblongata to initiate a series of actions

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40
Q

Sweating - heat

A

heat is transported to the surface of the skin by blood
Vessels vasodiliate & allow heat to be lost through evaporation

can lose 2-5litres of water per hour

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41
Q

dehydration

A

causes total blood volume to decrease, more blood to be redirected to the skin -> the amount of oxygen available to working muscles is reduced

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42
Q

Humidity

A

humidity is the water content in the air
- high humidity will reduce the body’s ability to cool by sweating

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43
Q

hyperthermia & factors causing it

A

hyperthermia is a rise in core body temperature of several degrees.

  • high & prolonged exercise intensity, body experiences an upawrd drift in heart rate -‘‘cardiovascular drift’’
  • high air temperature
  • high levels of humidity
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44
Q

the cardiovascular drift

A

exercising in heat causes the c.v. system to remove the heat produced by metabolic action plus cooling -> additional load on heart rate -> cardiovascular drift

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45
Q

Temperature regulation - CV

A
  • Dilation of arterioles & capillaries to skin → increased blood flow and blood pooling in limbs
  • Decreased blood volume, venous return, stroke volume, cardiac output and blood pressure → increased heart rate, increased strain on the cardiovascular system, reduced oxygen transport to working muscles.
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46
Q

effects of heat on the respiratory system

A
  • Dehydration & drying of airways → difficulties in breathing & increased mucus production
  • Increased frequency of breathing to maintain oxygen consumption
  • High levels of humidity = irritation of airways → increased likelihood of asthma

reduced thermal strain increases use of anaerobic system → affecting endurance based activities like marathons, cycling and team games.

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47
Q

Strategies to reduce affects of heat

A
  • Pre-event: acclimatise to the temperature, 7-14 days will increase body’s tolerance to humidity
  • post event: use cooling aids to delay the effect of high temperatures and dehydration e.g. Ice Vests, use fans
  • During event: wear loose wicking clothing, isotonic & hypertonic drinks, salt
  • during training alter the intensities
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48
Q

Injury prevention and rehabilitation

A

-injuries occur due to overtraining, poor technique, poor preparation and impacts during a game.

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49
Q

Types of injuries

A
  • Acute injuries: occur as a result of an incident during an event, match. They are sudden & preventable. e.g. fractured metatarsels & anterior cruciate ligament damage (ACL)
  • Chronic injuries: occur over a period of time, associated with repetitive use or strain. e.g. Tennis elbow.
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50
Q

Injury classification

A
  • Hard tissue - damage involving bone, joints or cartilage e.g. Fracture of femur in right leg. Bone fractures are when a crack or break in the bone occurs due to excessive force from a collision/ poor landing.
  • Soft tissue - includes sprains and strains of muscles, tendons and ligaments. e.g. slip and land on knee, spraining a ligament.
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51
Q

Simple closed fracture

A

-surrounding skin is unbroken, internal tissue may cause swelling.

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52
Q

compound fracture

A
  • surrounding skin is broken and bone may protrude through
  • increased risk of infection
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53
Q

green stick fracture

A

-in a young soft bone, meanig that bone bend and partially breaks

Common injury in children

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54
Q

Comminuted fracture

A

Bone shatters into three or more pieces

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55
Q

dislocation fracture

A

Dislocation as a result of a direct trauma. Typically seen in shoulder, hip, knee, ankle, elbow, fingers & toes. Causes deformity+ pain.

To treat use orthopaedic surgeon + physiotherapy

damages the ligaments & stretches them - may stay elongated -> problems with joint stability.

Can be career ending.

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56
Q

Subluxion

A

partial dislocation

damages the ligaments & stretches them - may stay elongated -> problems with joint stability.

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57
Q

Where is protein found?

A

most foods - large quantities in milk, eggs, meat and soya

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58
Q

What is the function of protein?

A

makes muscle proteins, haemoglobin, enzymes, antibodies and collagen

Amino acids - growth, repair of cells and tissues

also broken down to provide energy aerobically

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59
Q

How can being an athlete affect protein intake?

A

-higher requirements for protein:

to compensate for increased muscle breakdown

to build new muscle cells

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60
Q

What are vitamins?

A

organic nutrients required in small quantities to maintain healthy bodily functions

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61
Q

What are the two types of vitamins?

A

fat soluble

water soluble

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62
Q

Fat soluble vitamins

A

stored in the body

found in fatty foods

Vitamin A,D,E,K

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63
Q

What is vitamin A good for?

A

an antioxidant

-eye health, cell & bone growth

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64
Q

What is vitamin D good for?

A

-bone health, protects against cancer & heart disease

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65
Q

What is vitamin E good for?

A

an antioxidant

-skin, eyes and immune system

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66
Q

What is vitamin K good for?

A

blood clotting & bone health

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67
Q

Water soluble vitamins

A

require regular intake

found in fruit, veg, grains, milk and diary foods

Vitamin C & B

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68
Q

What is Vitamin C good for?

A

skin, blood vessels, tendon, ligament and bone health

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69
Q

What is Vitamin B good for?

A

breakdown of food, haemoglobin formation and skin, eye and nervous system health

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70
Q

Recommended calory intake

A

AVG MALE - 2550 kcal/day

AVG female - 1900 Kcal/day

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71
Q

What should the diet be composed of?

A

55% carbohydrates

15% protein

30% fats

5 portions of fruit & veg

ex. Eatwell guide

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72
Q

What is the role of carbohydrates?

A

feul for exercise

For energy production, cell division, active transport and formation of molecules

Glucose & glycogen

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73
Q

what type of carb is glycogen?

A
  • stored in liver & muscles
  • found in starches, rice and potatoes

broken down to maintain blood glucose levels

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74
Q

What does glucose do?

A

found in fruit, sugar and honey

surplus of glucose → excess body fat

provides feul for aerobic & anaerobic energy production

good for endurance performers → Marathon runners

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75
Q

Role of fats

A

to provide fatty acids & fat soluble vitamins

-insulates nerves, form cell membranes, cushions organs and provide an energy store

Saturated & Unsaturated

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76
Q

Saturated fatty acids

A

found in butter and bacon

should limit to reduce risk of cardiovascular disease

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77
Q

Unsaturated fatty acids

A

found in avocado and soya beans

should be majority

omega 3’s are beneficial as boosts delivery of oxygen, improves endurance recovery rates, reduces inflammation & joint stiffness

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78
Q

Role of water in the diet

A

hydration - dehydration results in decreased plasma volume, stroke volume and increased heart rate & temperature → endurance + strength suffers

body is ⅔’s water

allows chemical reactions to dissolve and move substances around the body

Regulates temperature

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79
Q

the role of fibre in the diet

A

found in cereals, bread, beans, lentils, fruit & veg

Important for normal functioning of large intestine

reduce cholesterol, risk of diabetes and obesity

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80
Q

effect of not meeting nutritional /energy needs

A

Atrophy - muscle loss, decreased intensity, duration of performance, slower recovery rates & increased risk of fatigue

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81
Q

what is energy (diet & nutrition)

A

the ability to perform work

measured in joules/ calories

1 calories = 4.18 joules

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82
Q

what is energy expenditure?

A

the sum of basal metabolic rate, the thermic effect of food and the energy expended in physical activity

-the more accurate, the more precise a diet can be designed to provide the correct energy intake

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83
Q

Factors which affect energy expenditure

A

intensity of sport

duration of sport

level of opposition in sport

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84
Q

What is physical activity energy expenditure?

A

the total number of calories required to perform daily tasks

accounts for 30% of daily expenditure

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85
Q

What is Metabolic Equivalent values?

A

used to build precise picture of additional energy expenditure associated with diff physical activities

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86
Q

What is the MET value for rest?

A

1kcal/ 1kg/1 hr

O2 uptake of 3.5ml/kg/min

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87
Q

Different MET values for Diff activities

A

Sitting relaxed = 1 MET

Less than 3.0 met - light

  1. 0-6.0 MET -moderate
  2. 0 + MET - vigorous

Ice skating - 7

Rowing at 200 watts - 12

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88
Q

What is energy intake?

A

the total amount of energy from food and beverages consumed and measured in Joules & Calories

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89
Q

What is energy balance?

A

the relationship between energy intake and energy expenditure

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90
Q

How is weight maintained?

A

if energy intake = energy expenditure

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91
Q

How is weight gained?

A

energy intake is more than energy expenditure

Body fat % will ^

negative implications on health & performance

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92
Q

how is weight lost?

A

if energy intake is less than energy expenditure

carefully monitor -minimise loss of muscle mass & performance

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93
Q

What is an ergogenic aid?

A

A Substance, object or method used to improve or enhance performance

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94
Q

why is testing for banned substances difficult?

A

due to pace of pharmalogical advances

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95
Q

Who controls the list of banned substances?

A

World Anti-doping Association

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96
Q

what is WADA’s mission?

A

lead a worldwide movement for doping-free sport & compiles the lists of prohibited & non-prohibited substances and methods used in sport

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97
Q

What did the german study find about WADA?

A

6.8% anonymously reported using ergogenic aids whilst only 0.81% tested positive in WADA’s tests.

2009 - Athlete Biological passport, monitors selected variables → reveals the effects of doping

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98
Q

What are pharmalogical aids?

A

group of ergogenic aids, taken to ^ levels of hormones or neural transmitters naturally produced in the body

Most = Illegal → bans and severe penalties

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99
Q

Anabolic steriods

A

male testosterone

promotes protein synthesis, muscle growth

Quality & Quantity of training can be increased as strength & speed of recovery improves

easily detected

illegal

E.g. Dwain chambers, Marion jones

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100
Q

Effects of anabolic steriods

A

aggressiveness

paranoia

acne

liver damage

hair loss

females become more masculine - facial hair

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101
Q

What is erythropoietin (EPO)?

A

an illegal synthetic product copying natural erythropoietin

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102
Q

What can EPO cause?

A

Hyper viscosity

high red blood cell count

increases O2 transport, aerobic capacity, intensity and duration of performers before fatigue

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103
Q

Hyper viscosity

A

excessively thickened blood with high resistance to flow

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104
Q

what types of athletes are associated with EPO?

A

Endurance runners

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105
Q

difficulties of EPO

A

hard to detect in blood/urine samples

decreased cardiac output, ^ risk of blood clots & heart failure

those abusing needs plasma infusions and take blood thinners to reduce negative effects

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106
Q

What is the Human Growth Hormone?

A

illegal synthetic product copying natural growth hormone to increase protein synthesis for muscle growth, repair and recovery

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107
Q

What does HGH effect?

A

increases the metabolism of fats, glucose levels and quality of training → increased percentage of lean mass

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108
Q

What type of athlete uses HGH?

A

Maximal and explosive strength basesd performers

e.g. power lifters, sprinters, throwers

illegal

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109
Q

What are the side effects of HGH?

A

increased bone and organ cancer, bone deformities, heart failure, enlarged intensities and increased risk of certain cancers

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110
Q

What are physiological aid?

A

a group of ergogenic aids, used to increase rate of adaptation by the body to increase performance,

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111
Q

What is blood doping?

A

An illegal method of increasing red blood cell content by infusing blood prior to competition

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112
Q

What effects does blood doping have?

A

increases total blood volume, red blood cell count and oxygen-carrying capacity

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113
Q

What type of athletes use blood doping?

A

endurance performers

Tour De France cyclists

increased aerobic capacity and intensity/duration of training before fatigue

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114
Q

What are the side effects of blood doping?

A

difficult to detect through blood samples

increased risk of infection

thickens the blood → decreases Q → ^ risk of blood clots & heart failure

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115
Q

What is hypoxia?

A

a condition where the body is subjected to an inadequate oxygen supply to maintain normal function

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116
Q

What is buffering capacity?

A

the ability to resist changes in pH

ex. the ability to reduce the negative effect of hydrogen ions on muscular contractions

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117
Q

What is intermittent training?

A

interval training with work intervals performed under hypoxic conditions

WADA Status: Legal

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118
Q

How can intermittent hypoxic training be most effective?

A

Minimal travel exposure

minimal disruption to training

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119
Q

What adaptions does Intermittent hypoxic training cause?

A

^ the rate of adaption to training, red blood cell & Haemoglobin volume, oxygen-carrying capacity and aerobic energy production.

Increases mitochondrial density and buffering capacity

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120
Q

What types of athletes use intermittent hypoxic training?

A

Endurance performers

marathon runners

triathletes

team game players

especially for events at altitude, Estadio Nacional in Brasilia

121
Q

What is the intermittent hypoxic training method?

A

ranges from 4-8 weeks

high intensity work intervals of 1-3 minutes

or aerobic work intervals of 15-40minutes under hypoxic conditions

relief intervals range from 1-40 mins under normal conditions

122
Q

Why are cooling aids used pre-event?

A

reduce core body temperature → sustain intensity and speed

→ reduce thermal strain & cardiovascular drift

reduce overheating, fatigue, dehydration, sweating

used by endurance performers in hot climates e.g. ice vests can be worn for 10-30mins during a warm up

123
Q

How can cooling aids be used for injury treatment?

A

use cooling aids, ice packs and sprays during or after an event → reduce pain & swelling

nerve endings are numbed to reduce pains & arterioles vasoconstrict to reduce blood flow & minimise swelling

used by games players, espec. in contact sports.

follow price procedure.

124
Q

How can cooling aids be used post-event?

A

used after to speed up recovery by reducing exercise induced muscle damage & decreasing DOMS

  • during ice bath, blood vessels dilate flushing the muscle tissue w nutrient rich o2 blood flow → healing & repairing damaged cells.
  • legal
  • used by rugby & football players, endurance athletes
125
Q

drawbacks of cooling aids post event?

A

use of ice immediately can be painful

can cause ice burns if placed directly onto thw akin

can hide complicated injuries

if used in chest region, coronary arteries can constrict and trigger angina & chest pains → avoided by elderly, w heart conditions & hypertension

126
Q

What is included in nutritional aids?

A

WADA = LEGAL

meals

glycogen loading

hydration

creatine supplementation

caffeine

bicarbonate

nitrate

127
Q

what is a nutritional aid?

A

a supplement that can be added to an athletes diet

used to increase energy stores → enhance athletic performance.

at least 59% of British athletes use at least one dietary supplement

128
Q

How does endurance training effect nutritional aids?

A

recommended for those who train at a mod intensity for one hour day consumes 5-7g of carbohydrates per kilogram of body mass per day.

-those training more than 4 hours a day, a carbohydrate intake of 10-12g per kilogram per day

129
Q

Examples of food with high carbs

A

Apple (100g) = 47kcal, 12g of carbs

Bread (100g) = 228kcal, 43g of carbs

Rice (100g raw) = 356kcal, 81g of carbs

130
Q

What is meant by the glycaemic index?

A

a rating scale showing how quickly a carbohydrate affects blood glucose levels

131
Q

what is meant by hypoglycaemia?

A

low blood glucose levels associated with dizziness, shaking and raise heart rate

132
Q

What should a pre event meal for someone who endurance trains look like?

A
  • 3hrs before event
  • eat a slow digesting carb meal like porridge oats/beans
  • contain 1-4kg of complex or low glycaemic index carbs to maximise glycogen stores & prevent glycogen depletion

1 - 2 hrs before - eat a smaller fast digesting meal such s honey on a bagel

133
Q

what should an endurance athlete consume during event?

A

body can absord 60-90g of carbs per hour

for those who compete longer than an hour to consume regular small amounts of fast-digesting carbs to maintain blood glucose levels & preserve muscle glycogen stores

-ex. is tennis players using glucose tablets, gels, bananas or sports drinks → prevent dehydration

134
Q

what should an endurance athlete eat as a post event meal?

A

rapid post exercise recovery is aided by 1-1.5g per kg of carbs per hour

  • consume within 30 mins of event finishing, repeat at two hour intervals for up to 6 hours post event
  • moderate to fast-digesting carbs will promote faster recovery
135
Q

how does strength training affect nutritional aids used?

A

training to increase muscle mass & strength should have:

5-6 meals per day every few hours

up to 30% lean protein to enhance muscle building and repair like tuna & turkey

  • complex carbs to release energy slowly, control blood sugar levels & minimise the storage of fat e.g. black beans & oatmeal
  • limited fat intake → provides energy & important for hormone production like flaxseeds
136
Q

what should a pre strength training meal consist of?

A

30-60m before training, small meal with equal quantities of fast-digesting carbs and protein

e.g. white bagels, rice

fast digested & quickly accessed during a hard training session.

137
Q

what should a post strength training meal consist of?

A

within 2 hrs, a meal consisting of fast-digesting carbs & protein should be consumed

-replacing the lost glycogen & satisfy the far higher nee for protein → boosts protein synthesis, and muscle & strength gains

138
Q

What is meant by glycogen loading?

A

the manipulation of carb intake in the week before competition to maximise stores of glycogen

gives up 50% higher glycogen stores ready for competition day

→ larger feul store for aerobic energy production, increasing the duration and intensity of performance while reducing fatigue

-used by marathon runners, triathletes & has results of improved team sports

139
Q

the method of glycogen loading?

A

-starts one week before compeition: day one, glycogen depleting bout of endurance exercise, day ⅔ high in protein, high in fat diet, day 4, glycogen depleting bout of endurance exercise, day 5-7, a high carb diet while training is tapered or reduced.

140
Q

benefits of glycogen loading?

A

competing less than 30 mins - little benefit

competing for 90 mins - increase time to exhaustion by up to 30% & time to complete a task by 2-3%

141
Q

Evaluate glycogen loading and it’s effects on performance?

A

+

increased glycogen stores, increased endurance capacity, delays fatigue

-

hypoglycaemia in depletion phase, poor recovery rates, lethargy & irritability, ^ risk of energy - affects mental preparation pre competition

142
Q

what are electrolytes?

A

salts and minerals that conduct electrical impulses like sodium & potassium

lost through sweat but need to be replaced to prevent early fatigue

143
Q

how does dehydration effect performance?

A

all levels decrease performance

as dehydration ^ so does the negative effects

144
Q

what does a 2% of body weight in sweat cause a 20% decrease in because of?

A

decreased heat regulation

increased body temperature

increased blood viscosity

increased heart rate

increased fatigue

decreased cognitive function & skill level

145
Q

what can a loss of electrolytes through sweat cause?

A

fatigue

cramping

146
Q

how much fluid should be consumed for a athlete depending on their body mass?

A

should be hydrated before training /performance

for every 1kg of body mass lost during activity, 1 litre of fluid should be consumed

147
Q

three classifications of sports drink

A

Hypotonic

Isotonic

Hypertonic

legal aids

148
Q

what is meant by a hypotonic drink?

A

a lower glucose concentration than the bloodstream

4% conc glucose

quickly replaces fluids lost by sweating while providing small amounts of glucose for energy production

used by athletes for hydration w/o energy boost e.g. jockeys, gymnasts

149
Q

what is meant by a Isotonic drink?

A

equal concentration of glucose to blood stream

5-8% glucose absorbed at same rate of water

quickly rehydrates and supplies glucose for energy production

used by middle and long distance runners, games players

150
Q

what is meant by a Hypertonic drink?

A

contains a higher conc of glucose than the bloodstream

15% conc glucose absorbed at slower rate than water

used post-exercise to maximise glycogen replacement in recovery

additional water needed to dilute the carb for use and storage

used by ultra distance athletes to meet their energy requirements

151
Q

what is meant by creatine supplementation?

A

legal

consumption of creatine monohydrate to increase stores if PC to increase intensity and duration of performance

152
Q

what is creatine?

A

produced naturally from amino acids

consumed when eating meat

stored in muscle tissue as phosphocreatine

used to fuel very high intensity energy production

increase muscle stores of PC up to 50% → train at high intensity for longer

153
Q

how does creatine come in form?

A

powder

capsules

tablets

can combine w protein in a powder

154
Q

how does creatine increase muscle stores of PC by up to 50%?

A

allows for training at higher intensity for longer

can initially cause weight gain

as creatine pulls water into muscle cell → increasing protein synthesis

155
Q

what is caffeine?

A

a stimulant used to heighten the central nervous system and mobilise fats to prolong aerobic

legal

156
Q

how can caffeine be consumed?

A

tea

coffee

energy drinks

tablet form

157
Q

how does caffeine affect performance?

A

evidence to suggest that consuming 3-9mg per kilogram of body weight a hour before performance can increase the aerobic capacity of endurance performance

the increased use of fats as fuel preserves the glycogen store for higher intensity bouts of activity

delays fatigue

158
Q

what is meant by bicarbonate?

A

an alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic actibity

known as ‘soda loading’

legal

159
Q

how does bicarbonate affect performance?

A

before: the lactic acid releases hydrogen ions induces fatigue

after consumption of 0.3g of bicarbonate per kilogram of mass, consumed an hour before performance, it increases body’s tolerance to lactic acid → buffering hydrogen ions, drawing acid out of the muscle cell and neutralising the blood stream

delays fatigue & increase the intensity and duration if performance.

available as baking soda

benefits athletes competing for 1-7mins like 400m -1,500m & rowing events

160
Q

what is meant by Nitrate?

A

an inorganic compound which dilate blood vessels, reducing blood pressure and increasing blood flow to the muscles

161
Q

how does nitrate effect performance?

A

nitrates under low o2 and acidic conditions are converted into nitric oxide, important in vascular & metabolic control.

supplementing nitrates dilates blood vessels → reducing blood pressure → ^blood flow to tissues, reduce the oxygen ‘cost’ of exercise and aids recovery

used by athletes who compete over 5-30mins or 5,000-10,000m - provide conditions required to maximise effect

162
Q

when should you supplement nitrate?

A

6 days before an event 6-12mg per kilogram of body weight per day can be added to diet

take final does one hour before exercise

163
Q

what are the risks with creatine supplementation?

A

initial weight gain, bladder problems, increased risk of liver disease

164
Q

what is the risk of using caffeine?

A

over stimulation can negatively effect the performance of an athlete

165
Q

what are the risks of using bicarbonate?

A

can cause stomach ache

bad taste

166
Q

what are the risks using nitrate?

A

causes low blood pressure, headaches, nausea, dizziness or light headed-ness

167
Q

what is meant by acclimatisation?

A

a process of gradual adaptation to a change in environment

168
Q

what is meant by altitude?

A

the height or elevation of an area above sea level

169
Q

what is meant by humidity?

A

the amount of water vapour in the atmospheric air

170
Q

what is meant by intermittent exercise?

A

activity where the intensity alternates

either during interval training between work and relief intervals or during a game with breaks of play

171
Q

what is phosophofructokinase (PFK)?

A

enzyme which catalyses the breakdown of glucose

172
Q

what is meant by anaerobic glycolysis?

A

the partial breakdown of glucose intro pyruvic acid

173
Q

what is meant by lactate dehydrogenase (LDH)?

A

enzyme which catalyses the conversion of pyruvic acid into lactic acid

174
Q

what is meant by periodisation?

A

the organised division of training into blocks, each with a goal and a time-frame

macrocycle, mesocycle, microcycle

175
Q

what is meant by tapering?

A

maintaining the intensity but decreasing the volume of training by one third to prepare for competition

176
Q

what is meant by aerobic capacity?

A

the ability of a body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity

177
Q

what is meant by VO2 max?

A

maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise

178
Q

what is meant by capillarisation?

A

the formation and development of a network of capillaries to a part of the body increased through aerobic training

179
Q

what is meant by continuous training?

A

steady-state low-moderate intensity work for a prolonged period of time

180
Q

what is meant by fartlek training?

A

continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods

181
Q

what is meant by High-intensity interval training (HIIT)?

A

repeated bouts of high intensity work followed by varied recovery times

182
Q

what is meant by Asthma?

A

constriction of the bronchial airways and inflammation of the mucous membranes, which restricts the airways and limit breathing

183
Q

what is meant by cardiac hypertrophy?

A

training induced enlargement of the heart

increasing ventricular contractility

184
Q

what is meant by blood viscosity?

A

the thickness & stickiness of the blood

185
Q

what is meant by hypertension?

A

chronic high blood pressure defined as consistently high blood pressure over 1400mmHg

186
Q

what is meant by Coronary heart disease?

A

the narrowing of coronary arteries reducing oxygenated blood flow to the cardiac muscle

187
Q

what is meant by a stroke?

A

a blockage in cerebral artery cutting off oxygenated blood flow to an area of the brain or a burst blood vessel within or on the surface of the brain

188
Q

what is meant by neuromuscular system?

A

the connection between the muscles and nervous system

189
Q

what is meant by power output?

A

the amount of work performed per unit of time measured in Watts

190
Q

what is meant by Maximum strength?

A

the ability to produce a maximal amount of force in a single muscular contraction

191
Q

what is meant by explosive strength?

A

the ability to produce a maximal amount of force in one or a series of rapid muscular contractions

192
Q

what is meant by strength endurance?

A

the ability to sustain repeated muscular contractions over a period of time withstanding fatigue

193
Q

what is meant by a dynamometer?

A

a device used to measure force production

194
Q

what is meant by plyometrics?

A

a series of explosive exercises such as hopping, bounding & jumping to improve the speed at which a muscle shortens

195
Q

what is meant by stretch reflex?

A

a protective mechanism

causes a muscle to concentrically contract in response to being overstretched

196
Q

what is meant by circuit training?

A

a series of exercise stations usually arranged in a specific order to work alternate muscle groups

197
Q

what is meant by muscle hypertrophy?

A

increased muscle cell size

198
Q

what is meant by muscle hyperplasia?

A

increased number of muscle fibres

199
Q

what is meant by actin-myosin filaments?

A

proteins which form the contractile units of skeletal muscle

200
Q

what is meant by flexibility?

A

the range of motion around a joint

201
Q

what is meant by static flexibility?

A

the range of motion about a joint w/o reference to speed of movement

202
Q

what is meant by dynamic flexibility?

A

the range of motion around a joint with reference to speed of movement

203
Q

what is meant by static active flexibility?

A

a performer moves the joint into its fully stretched position themselves w/o any assistance & holds for 10-30s

204
Q

what is meant by static passive stretching?

A

a performer moves the joint just beyond the point of resistance with assistance & holds for 10-30s

205
Q

what is meant by isometric stretching?

A

a performer isometrically contracts the muscles while holding a stretched position for 7-20s

206
Q

what is meant by ballistic stretching?

A

swinging or bouncing movements to create momentum to force the joint through its extreme range of motion

207
Q

what is meant by dynamic stretching?

A

stretching technique which involves taking a joint through its full range of motion with control over the entry and exit of the stretch, e.g. walking lunge

208
Q

what is meant by proprioceptive neuromuscular facilitation?

A

a stretching technique to desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further

209
Q

what is meant by muscle spindles?

A

sensory receptors within the muscle that detect stretch and relay the information to the brain

210
Q

what is meant by atherosclerosis?

A

fatty plaque development in the arterial walls progressively narrowing the lumen and hardening the walls

211
Q

what is meant by a heart attack?

A

a blockage in a coronary artery cutting off oxygenated blood flow to an area of the cardiac musle

212
Q

what is meant by HDL & LDL cholesterol?

A

high-density lipoproteins actively remove cholesterol from arterial walls and transport it to the liver (HDL

LDL (low density lipoproteins) - deposit cholesterol on the arterial walls

213
Q

what is meant by chronic obstructive pulmonary disease? COPD

A

term for one or more respiratory diseases

severe asthma, chronic bronchitis and emphysema

where persistent inflammation leads to permanent damage in the airways and lung tissue

214
Q

what is meant by a transverse fracture?

A

a crack perpendicular, diagonal respectively across the length of the bone

215
Q

what is meant by impacted fracture?

A

a break caused by the ends of a bone being compressed together

216
Q

what is meant by an avulsion fracture?

A

a bone fragment detached at the site of connective tissue attachment

217
Q

what are the types of acute injuries?

A

contusion & haematoma

sprain

strain

abrasions

blisters

concussion

218
Q

what is meant by a contusion & haematoma?

A

a contusion is an area of the body where blood vessels have been damaged under the skin/tissues

caused by a fall or direct impact from a player

→ haematoma - the bleeding fills the local area

219
Q

what are the symtpoms of contusion?

A

swelling

discolouration

220
Q

what is meant by a sprain?

A

ligaments at a specific joint get stretched or torn

a soft tissue injury

common in basketball

221
Q

what is meant by a strain?

A

an overstretched or torn muscle/tendon

common in games players

classified as grade 1-3 depending on severity

222
Q

what is meant by abrasions?

A

damage to the skin caused by scrping against a playing surface

open wounds carry an infection risk

may require medical attention if cuts are deep

223
Q

what is meant by blisters?

A

after friction, layers of skin become separated & form a pocket of fluid between them

-not stop participation

224
Q

what is meant by a concussion?

A

trauma/injury to the brain

caused by a direct blow to the head resulting in a disruption to brain functioning

225
Q

what are the symptoms of a concussion?

A

may be unconscious, feel sick, dizzy or drowsy & get confused

stare & suffer from memory loss

226
Q

what is meant by chronic injuries?

A

overuse injuries

slowly develop & last long periods of time

stress fracture, shin splints & tendinosis

227
Q

what is meant by a stress fracture?

A

a hairline crack on the surface of the bone that develops because of repeated forces against the bone

common for long distance runners & basketball players

228
Q

what is meant by shin splints?

A

repeated overuse of the tibialis anterior can cause tenderness and inflammation around shin area

cased by; excess weight, inadequate footwear and poor technique

common for runners, dancers and footballers

229
Q

how can shin splints be treated?

A

protect

rest ice, anti-inflammatory painkillers

230
Q

what is meant by tendinosis?

A

the chronic overuse of tendons

common for achilles tendinosis and tennis elbow in sportswomen & men

231
Q

how can tendinosis be treated?

A

rest, ice, painkillers

232
Q

what is meant by an extrinsic risk factor?

A

an injury or force from outside the body

233
Q

what is meant by an intrinsic risk factor?

A

an injury risk or force from inside the body

234
Q

what are the main risk factors in sport?

A

Lack of fitness, lack of preparation

Inappropriate technique

Body connective tissues not ready

C.V. FITNESS

Age

poor kit

235
Q

what are four intrinsic risk factors?

A

Poor preparation → lack of warm up → increases chance of tear of strain → use of cool down & training

poor fitness levels → early fatigue → poor technique & decision making → drop in performance

previous soft tissue injurys can cause a loss of balance in muscle groups → decreases joint stability & kinesthesis

Postural alignment issues increase risk of injury especially the legs & ankles

236
Q

what are three extrinsic risk factors?

A

incorrect equipment, footwear or clothing - adapted equipment for younger ppts to ensure no strain, protective equipment like gumshields and footwear designed with sport in mind

inappropriate overload w/o considering progression - use principles of training

Poor Biomechanics - coaches should ensure correct technique, warm up and practices are used e.g. rugby scrum engage sequence → if poor led to acute & chronic injuries to soft tissues → cauliflower ear (inflammation)

237
Q

what are the benefits of using a warm up and cool down?

A

increases pliability of muscles

increase blood flow and oxygen supply

increased saturation of 02, myoglobin prevents early fatigue

CD- reduces Heart rate and removes lactic acid and carbon dioxide, reduces blood pooling & speeds up waste removal

dialtes blood vessels

238
Q

what makes a warm up & cool down most effective?

A

-prior to exercise

wu should last 30 minutes, increasing the intensity & has 3 steps

step 1 - pulse raiser, jogging/running

step 2 - dynamic stretches, stretch the major joints & muscles of the body

step 3 - sport specific skills, catching drills/ shooting practice

static stretches don’t prevent injury, reduces the peak force capability due to lengthen muscle too much & reduce the muscles ability to consume oxygen by 50%

239
Q

what makes a cool down most effective?

A

last 20 minutes

gradually decrease the intensity

follows two stages

stage one pulse downer - gentle jogging

step 2 dynamic stretches

-cool down aims to flush the muscle tissue w oxygenated blood & remove waste products

240
Q

what should be done in response to injuries?

A

‘SALTAPS’

assesses whether a player can continue or not

S for see & stop if player goes down

A is for ask player what happened

Lis for look at injured limbs for obvious signs e.g. bleeding, bruising

T is for touch the site, gently palpitate to find source of pain

A is for active movement, can the player move the limb w or w/o pain?

P os for passive movement, if a applies, move the limb to full extent & note reaction

S is for strength training - performed with medical personnel & continue playing

241
Q

what is the procedure used to treat injuries on & off pitch?

A

Protection

Rest

Apply ICE to reduce swelling for max of 10 mins

Compress the injured areas

Elevate the injured part to decrease blood supply

242
Q

how should a concussion be assessed & treated?

A

can be life threatening & onvolves injury to the brain

launch of ‘recognise and remove’ campaign → improved the number of severe cases

  1. Recognise - learn signs & symptoms
  2. Remove the player immediately
  3. Refer to a medical practitioner
  4. Rest, players must rest from exercise until symptoms free
  5. Recover, full recovery is required before return to play is authorised, includes being symptom free
  6. Return - to return player must be symptom free & cleared by a medical practitioner or healthcare professional who is trained in evaluating & treating concussions
243
Q

what is meant by rehabilitation?

A

the process of restoring full physical function after an injury has occured

244
Q

what are the stages of graduated return to play?

A
  1. Early stage - rehab is gentle exercise allowing for damaged tissue to heal
  2. Mid stage - rehab involves progressively loading the muscles/ tendons/ bones or ligaments to develop strength
  3. Late stage - where tissue adapts and is stressed using functional exercises & drills to ensure body is ready to return to play
245
Q

what is meant by massage therapy?

A

a physical therapy used for injury prevention & soft tissue recovery

246
Q

how is stretching used as treatment during rehabilitation?

A

correct techniques → increase speed of recovery

Acute phase (day 0-3), no stretching & apply price, stretching can cause further injury & delayed recovery

Mid phase (day 4+) inflammation and bleeding should have lessened & gentle but active rehabilitation can start

up to two weeks heat therapy and gentle static & passive stretching have proven to speed up recovery process

  • joints connective tissue will be lightly moved into a stretched position to increase the tension and allow tissues to lengthen
    *
247
Q

what does massage therapy do as a treatment in rehabilitation?

A
  • realigns connective muscle fibres & flushes toxins from a damaged area
  • good for soft tissue injuries → increases joint mobility & flexibility

it can move fluid and nutrients through damaged tissue to encourage healing & accelerate the removal of waste products, stretch tissues releasing tension & pressure → inc. elasticity

248
Q

what is meant by cold therapy?

A

applying ice or cold to an injury or after exercise for a therapeutic effect e.g. reduced swelling

249
Q

what is contrast therapy?

A

the use of alternative cold and heat for a therapeutic effect e.g. increased blood flow

250
Q

what does the choice of hot/cold/contrast therapy consist of?

A

depends on severity of injury

type of injury

nature of the injury

251
Q

what is the benefit of cold/heat therapy as proven by coaches?

A

treats injuries, pain

boosts recovery rates

252
Q

what is the benefit of using cold therapy?

A

reduce tissue temperature, metabolic rate and the speed of nerve impulses

vasoconstricts blood vessels → reducing blood flow, inflammation, swelling & pain associated with injuries

253
Q

how is cold therapy best used?

A

after acute injuries for periods of 20 minutes & reapplied every 1-3 hrs

  • apply price as early as possible & continue for 24-48hrs, ice packs are prefereable
  • cold water immersion at 10C for 10mins has shown to reduce pain & drops in performance associated with exercise-induced muscle damage post exercise
  • can use cryokinetics or cryostretching
254
Q

what is meant by cryokinetics?

A

ice application followed by rehab exercises

-proven successful in treating ligament sprains

255
Q

what is meant by cryostretching?

A

combines ice application and stretching to reduce muscle tension & increase flexibility → decreases pain associated with exercise induced muscle damage

256
Q

What is the procedure of heat therapy?

A
  • chronic and late acute injuries, around 48hrs post injury & during rehab
  • use of heat packs, hot towels, heat rubs and warm water immersion for up to 20mins at a time
  • combined w stretching can increase connective tissue elasticity during rehab and before exercise
  • not good for acute phase → greater blood flow lead to increased swelling
257
Q

how is contrast therapy best used?

A

once bleeding has stopped & inflammation has disappeared after the acute phase

immerse body up to should level post exercise, use cold water followed immediately by 6-10mins w warm:cold ratio of 1:3 or 1:4

258
Q

what is the benefits of heat therapy?

A

vasodilation of blood vessels → increased blood flow

decreased muscle tension, stiffness and pain

259
Q

what are the risks of heat therapy?

A

increased swelling and pain after an acute injury

260
Q

what are the uses of heat therapy?

A

chronic injuries

late stage acute injuries before exercise

261
Q

what is the benefit of using cold therapy?

A

vasoconstriction → decreased blood flow, swelling & pain

262
Q

what are the risks of using cold therapy?

A

tissue & nerve damage if in contact for too long

skin abrasions if direct contact of ice & skin

263
Q

what are the best uses of cold therapy?

A

acute injuries

after exercise to relieve symptoms of exercise-induced muscle damage

264
Q

what are the benefits of using contrast therapy?

A

increased blood flow & nutrient delivery due to damaged tissue → decreasing swelling & pain

265
Q

what is the risk of using contrast therapy?

A

limited benefit over and above cold therapy

266
Q

what are the best uses of contrast therapy?

A

acute injuries after bleeding & inflammation have stopped

relieve symptoms of exercise induced muscle damage

267
Q

what is meant by anti-inflammatory drugs?

A

NSAIDS

non-steroid anti-inflammatory drugs are medication taken to reduce inflammation, temperature and pain following an injury

268
Q

what are common examples of NSAIDS?

A

ibruprofen & aspirin - for acute injuries

269
Q

how do NSAIDS work?

A

following a soft acute injury , chemicals released by damaged cells cause vasodilation of blood vessels and an increase in blood & cellular fluid → causes swelling & redness → activates pain activators

-NSAIDS reduce inflammatory response by inhibiting the chemical release which leads to inflammation → interfering with pain signals & reducing temperature

270
Q

what are the side effects of NSAIDS?

A

heartburn, nausea, headaches & diarrhoea

long term can be chronic injuries - need to be monitored as may develop into gastro-intestinal bleeding, shock, anaemia, stroke and heart attack

271
Q

what is meant by physiotherapy?

A

the physical treatment of injuries and diseases using methods such as mobilisation, massage, exercise therapy and postural training

272
Q

what may physiotherapy treatment consist of?

A

electrotherapy - repair & stimulate tissues

exercise therapy - strengthen muscles

mobilisation and manipulation of joints and posture realignment training to release tension, minimise injury & maximise power output

273
Q

how would a dislocate shoulder be treated using physiotherapy?

A
  • look for signs of instability
  • joint realignment
274
Q

how should a procedure during physiotherapy be?

A
  1. pain relief, minimise swelling, ice therapy and slings for support
  2. tailored exercises to maintain muscles surrounding joint
  3. restore normal range of motion, muscle length, connective tissue mobility and resting muscle tension around the injured joint with mobillisation, massage, stretching and acupuncture
275
Q

when is surgery used in rehab?

A

when previous methods haven’t worked

following a serious injury

combatting persistent symptoms

276
Q

what can surgery repair in rehab?

A

damaged soft tissue, realignment of bones and repositioning of joints

277
Q

what surgery is done to knee ligaments?

A

anterior cruciate ligament reconstruction following a rupture, tissue graft is used to replace the ACL & restore full function

common for skiers

278
Q

what surgery would be done to stabilise a shoulder?

A

anchor the humerus into the scapula & repair the joint capsule - Bankart repair

common for throwing athletes

279
Q

What is surgery can be done to a meniscal tear?

A

aim to repair as much of damaged cartilage as possible

meniscus can be resurfaced to remove rough projections & in extreme cases a cartilage implant can be inserted.

common for footballers

280
Q

what is an Athroscopy?

A

Keyhole surgery

under general/local anaesthetic

small incision is made & tiny camera is used to guide repair

the damage to surrounding tissues is minimised → less pain & risk of infection → faster initial recovery time than open surgery

-used to repair cartilage and soft tissue damage

281
Q

what is open surgery?

A

done under local or general anaesthetia

an incision is made to open a joint to repair or reconstruct damaged structures

stronger repair → high risk of infection & scaring is significant

-repair fractures & reconstruct ankles

typical recovery ranges from 6 weeks to several months & usually receive physiotherapy

282
Q

how should a simple fracture be treated?

A

use NSAIDS to reduce pain at site & swelling

USE price, immobilisation using a splint, sling, crutches or plaster cast to assist the healing process

more severe fractures will require surgery to realign bones

healing can take several weeks for young ppl or several months for older ppl after a more severe injury

283
Q

what are the signs and symptoms of simple fractures?

A

severe pain at fracture site

loss of movement

swelling and discoloration

284
Q

what are signs and symptoms of a stress fracture?

A

specific spots of pain during activity increasing with further use

285
Q

how are stress fractures treated?

A

medical attention

PRICE to reduce swelling

rest for two weeks & avoid activity for 8 more weeks to prevent larger fracture

immobilisation to limit activity using a splint or brace

a gentle return to exercise

strengthening exercises for surrounding connective tissues

healing may take a significant period of time if rushed, a secondary injury can occur

286
Q

what are the signs and symptoms of dislocation?

A

severe pain

loss of movement

deformity

swelling

‘pop feeling’

287
Q

how is a dislocation treated?

A

medical attention

immobilisation using a splint, sling and no attempt to reposition unless by a professional

PRICE to reduce swelling and relieve pain

NSAIDS

More severe dislocations may require surgery to realign & pin bones into their original position,

-physiotherapy will strengthen the connective tissues around the joint & improve flexibility and mobility

288
Q

what is the signs and symptoms of a sprain?

A

pain

swelling

discoloration

inability to bear weight

289
Q

how is a sprain treated?

A

medical attention

PRICE

Immobilisation or support using strapping, a brace or crutches to assist the healing process

NSAIDS

functional rehabilitation, strengthening, mobility and balance exercises

third degree sprains may require reconstructive surgery

recovery can take from several weeks to several months, surgery will take place as the result of a failure response to non surgical treatments

290
Q

what is a symptom of torn cartilage?

A

associated damage to the ligaments which causes pain and swelling

a clunking/popping sensation of the knee

291
Q

how is a torn cartilage treated?

A

medical attention

PRICE

NSAIDS

Physiotherapy to strengthen connective tissues and restore ROM

Knee brace to aid joint stability

Hydrotherapy to maintain fitness w/o bearing weight

Arthroscopy in persistent cases to remove flaps or jagged sections & to smooth the meniscus

-recovery can be slow due to no blood supply → start participating in sport two months post surgery

292
Q

what is a sign of exercise induced muscle damage?

A

pain

tenderness

swelling

stiffness

decreased ROM & strength peaking 24-72hrs post exercise

293
Q

how can exercise induced muscle damage be treated?

A

symptoms should stop within 5 days

research has shown methods to treat muscle damage to be ineffective, however pain can be reduced by: cold therapy, Massage & stretching, NSAIDS.

medical attention should be sought if there is heavy swelling or dark urine - may indicate level of muscle damage has effected the kidneys

294
Q

what is meant by strength?

A

the ability to exert a large amount of force in a single maximum effort

295
Q

what is meant be dynamic strength?

A

involves movements

used in events that take a long period of time to complete

associated with power output and is power

e.g. rowing action

296
Q

what is meant by static strength?

A

takes place when muscle length stays the same

used to stabilise the body

e.g. a crucifix position in gymnastics

297
Q

what is meant by explosive strength?

A

used when a burst of maximum effort is required

e.g. kicking a ball

298
Q

what is meant by maximum strength?

A

the greatest force that is possible in a single maximum contraction

e.g. one rep max test

299
Q

what is meant by strength endurance?

A

the ability to sustain strong repeated muscular contractions whilst withstanding the fatigue

ocr pe 2022 (7 decks)

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