Health risks of exercise and PA Flashcards
what are 2 unintended consequences of PA?
- musculoskeletal injury
- exertion related sudden death
what qualifies as an injury?
- depends on what? (2)
- hard to define!
- same injuries for ballerina (stress fracture) vs football player (concussion, hit)?
- also depends on pain threshold
which sport has the highest percentage of participants reporting musculoskeletal injury? vs others?
- weightlifting (2.4%)
- vs gardening/yard work (1.6) > aerobics or aerobic dance or walking for exercise (1.4) > bike riding outdoors (0.9)
risk factors for musculoskeletal injuries (7)
- aging (old people don’t heal as easily, more prone to injuries)
- structural faults (ie normal Q angle more suited for running vs knees towards inside)
- excess body weight
- previous injuries
- low fitness
- smoking
- improper use of protective equipment
- what to do if you have one or more risk factors for musculoskeletal injury?
- people tend to lose what when they are less active? –> how to prevent?
- choose your type and intensity of exercise carefully
- tend to lose flexibility! –> key to remaining flexible is to be active and to move joints through their full ranges of motion
who has highest risk of injury: walkers, runners, sports, non-exercisers?
- men vs women?
runners > sports (especially contact sports) > walkers > non-exercisers
- usually more men than women
- same for both sexes for nonexercisers
which sports have more chances of having head trauma?
- impact sports
- sports that require head protection: cycling, skiing, hockey, football…
- motorcycle
*head protection is super important!
need for hygiene + well fitted!
*public health perspective: law for helmet on motorcycle decrease head trauma incidence by a lot!
what are the components of a joint structure? (4)
- which is prone to injury ish?
- bone
- articular cartilage –> allows bone to glide over each other –> tends to wear out and can tear!
- joint cavity
- joint capsule
why are obese people more prone to injury?
- bc pelvic tilt + curvature in spine –> associated with low back pain
- lardosis: abnormal inward curvature of spine
what are 2 types of joint diseases?
- what?
- increased risk if what?
OSTEOARTHRITIS
- arthritis = erosion of joints
- erosion of bone joints –> ie eroding cartilage on knee so that bone is now exposed
- increase risk if increased exercise
- genetic component as well
RHEUMATOID ARTHRITIS
- more inflammatory disease
- have flare ups
- often in hands –> curved fingers, deformed joints
what are 5 types of soft tissue injuries?
- ligament injuries –> collateral ligaments on sides of knee OR cruciate ligament (ACL) –> crisscross
- muscle injuries –> ie tear your quad
- tendon injuries –> achilles tear
- bursa injuries –> capsule around joint
- overuse injuries –> repetitive stress syndrome, shin splints, only typing with thumbs on cellphone
what is the fastest growing medical problem in the workplace today? how to avoid?
overuse injuries!
- best ways to avoid = decrease number of repetitions of motion that is causing the problem or to correct movement itself
*good companies will bring in ergonomist –> bring in ergonomic devices (good chairs, good keyboards)
what are the risks of injury for insufficiently active subjects (ie weekend warriors) vs active subjects?
FOR:
1. all activities
2. physical activity and sports
3. nonactivity, nonsport
INSUFFICIENT:
1. low (-12)
2. very high (52)
3. low (-20)
ACTIVE:
1. low (-4)
2. medium (20) –> much less than insufficient
3. low (-18)
RUNNING:
- what are the chance of injury?
- what are the likelihood of requiring medical attention?
- risk factors (2)
- 1 in 3 change of injury
- 1 in 10 likelihood med attention
1. increasing mileage
2. increasing intensity
aerobics/group exercise/dance studios
- _____% injuries are below knee –> 76% of these are (2)
- ____% of injuries are knee injuries
- how to overcome ish?
- 36% –> 76% are stress fractures (bc very hard floors) and tibial stress syndrome
- sport specific shoes!
6 ways to prevent musculoskeletal injuries
- warm up
- begin slowly
- don’t overstrain
- use proper form
- use good equipment
- listen to your body
what are the consequences of overdosing on excessive exercise? (5)
- body can enter catabolic state
- excess cortisol can be released –> stress marker
- microscopic tears in muscle don’t heal
- immune system weakened
- may develop insomnia
what is the relative risk of myocardial infarction (y-axis) based on hours of exertion prior to onset of MI?
1 hour –> very high! 6
hour 2 to 5 –> relative risk all below 1
- conclusion: much likely to see MI early in the workout/competition
what is the average risk (of injury?) depending on time of day for sedentary vs active people?
SEDENTARY
- always around 18 (incidence per 10^8 hours at risk) for the entire 24 hours
ACTIVE:
- at around 4 while not active, then increase to 21 when active
- average of around 5 for 24 hours
which quartile of the rate has the most nonsurvivors vs survivors of cardiac arrests?
NONSURVIVORS
- Q4 has the highest number! 32! vs Q1, 2 and 3 –> below 5
SURVIVORS:
- Q4 has the highest: around 8 (a lot less than nonsurvivors) vs other Q –> all below 5
in most recent years, why are sporting events canceled? (2)
- too hot (ie Twin Cities Marathon)
- wildfire smoke (montreal triathlon and Mont-Tremblant ironman)
what are 4 first aid trainings we should have?
- CPR (Keep current)
- AED training
- basic first aid
- ACLS for those in clinical settings
