Injury Flashcards
Common Causes of Injury
- unrealistic goals
- Impatience
- Poor alignment /technique
- Overtraining
- Poor shoes and equipment
- Poor exercise programs
- Poor guidance /instruction
- Stubborn
- Insufficient rest
- Ignorance combined with action
- Inappropriate clothing
- Poor preparation
- Pride and ego “overdrive”
Acute vs. Chronic Injuries
Acute pain level is intense and lasts only a short time.
Acute Injury
Pain is intense and lasts only 2-3 days, do not exercise
-Redness in and around area
-Swelling (different types)
-Heat – metabolic processes
-Pain
-Loss of Function
Chronic
The injury lasts a long time (6wks-6months) and is of a lower pain intensity than acute during normal daily activities or the pain is recurring
Why Health Screen?
- Fulfils your legal responsibility to protect your client against harm
- Identifies medical conditions that could be aggravated by exercise
- Identifies non-productive high-risk behaviours (smoking, etc.)
- Helps with program design
Risk Factors for CVD
Cardiovascular Disease (CVD)
-Family History – Heredity (history of CVD in immediate family)
-Inactivity and age (Men > 45 and Women > 55 new to fitness and exercise)
-Hypertension (ACSM ³140/90 mm Hg)
-Smoker
-Diabetes
-Resting heart rate over 100 bpm
Who requires medical clearance for exercise?
-Pre/post natal;
-Arthritis,
-Diabetes;
-Coronary Artery Disease; -Respiratory problems
-Musculoskeletal problems aggravated by exercise
-Recent surgery or advice from the physician not to exercise (abdominal surgery needs at least 6 weeks rest)
-Any condition that you are not familiar with or trained to handle
What is a PAR-Q?
The physical activity readiness questionnaire (PAR-Q) is a self-screening tool that can be used by anyone who is planning to start an exercise program.
What is a PAR-QX?
“The PARmed-X is a physical activity-specific checklist to be used by a physician with patients who have had positive responses to the Physical Activity Readiness Questionnaire (PAR-Q).
What is PRICE Therapy
Protect
Rest
Ice
Compression
Elevation
Strains
Strains are tears to muscle and are classified into 3 categories below:
Grade One Strain: slight tear in muscle, minimal disruption of movement
Grade Two Strain: major tear in muscle, significant hemorrhaging and disruption
Grade Three Strain: severe rupture, complete loss of continuity and function
Sprains
Sprains are tears to ligamentous tissue and are classified into 3 categories described below:
1st Degree Sprain – mild stretch of the supporting ligament(s) causing tenderness Rehabilitation is usually rapid, lasting ~15 days if all goes well.
2nd Degree Sprain – Involves partial tearing of the supporting ligament(s) causing swelling, dull or sharp pain, Rehabilitation may last up to 30 days and might require surgery.
3rd Degree Sprain- Involves a complete rupture of the supporting ligaments and possibly other associated tissues of the joint (i.e. in the AC joint, the Acromio-Clavicular & coracoclavicular ligaments are torn). Surgery/ and recovery last up to 2 months to 6 months long depending on the joint injured or complications.
Lordosis
Excessive anterior pelvic tilt caused by muscular imbalances often iliopsoas, rectus femoris and erector spinae are shortened or tight along with hamstrings and rectus abdominus being lengthened or weakened
Subluxation
A partial displacement of a bone from its joint with minor to moderate damage to the surrounding tissues
Dislocation
A complete displacement of a bone from its joint with great damage to the surrounding tissues
Tendinitis
The tendon of a muscle becomes inflamed due to over-stretching or friction against a bone. Improper technique are the cause.
Bursitis
Bursae are fluid (synovial) filled sacs generally located around joints and sit between bones and tendons to reduce the friction. When these sacs become inflamed due to overuse or continual pressure (e.g., when kneeling on bare floors) they produce pain, stiffness and swelling if the condition persists.
Shin Splints
pain felt on the front or side of the tibia and can be caused by: poor shoes, orthopedic problems or running or jumping technique or imbalance of muscles
Cause of Low Back Pain
-Poor posture mechanics during lifting, exercising and sitting
-Lack of trunk flexibility
-Muscular imbalances between the abdominals, erector spinae, hip flexors and hamstrings etc.
-Violent, extreme, or ballistic movements (e.g. Sudden hyperextension of the spine)
-Water and elasticity loss in between vertebral discs, possibly due to inactivity of the spine
-Congenital birth abnormalities
Heat Cramps
painful skeletal muscle contractions that are due to profuse sweating that removes water and salt from the body.
Heat Exhaustion (Heat Prostration)
Due to fluid and electrolyte loss, results in a normal or below normal body temperature, profuse perspiration, nausea or vomiting, cramps, and dizziness or fainting. Blood pressure may also decrease as a result.
Heatstroke (Sunstroke):
occurs when the temperature and relative humidity are high, making it difficult for the body to lose heat by normal means. It results in decreased blood flow to the skin, reduced perspiration, and sharply rising body temperature.
Hypothermia:
The body’s temperature lowers gradually from the peripheral to eventually the deeper tissues and organs. Air temperature need not be freezing (0<M^>oC) but rather be constant allowing the body to gradually lose body heat. When submerged in water can result in this condition.
Different stages of hypothermia exist. Mild hypothermia is considered to be when the body temperature drops between 97o-93oF; moderate hypothermia 90o-80oF.; severe hypothermia, 79o-64oF.
What is Overtraining
a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness.
Precautions at Higher Altitudes
When exercising at high altitudes, the body has difficulty taking in air due to lower atmospheric pressure. Reducing exercise intensity and increasing warm-up time is advised.
5 Basic Components of a Workout
- The warm up
- Cardio Session
- Post-Cardio Cool-Down
- Strength
5 Flexibility
The Warm-Up
5-10 minutes
Purpose:
– Increase body temperature
– Release synovial fluid
– Increase extensibility of muscles
– Prepare the mind for the workout
Cardio Workout
20+ minutes
Purpose:
– Increase heart rate to aerobic training zone
– Decrease risk of heart disease
– Decrease blood pressure
– Increase VO2 max
– Decrease RHR
– More efficient weight maintenance
Post Cardio Cool-Down
3-5 minutes
Purpose:
– Return heart rate < 120 bpm
– Prevents Venous Pooling
Strength Workout
15+ minutes
Purpose:
– Increase Basal Metabolic Rate
– Increase Bone Density
– Increase Joint Stability
– More efficient weight maintenance
Flexibility Workout
10 minutes
Purpose:
– Decrease Injury
– Return muscles back to or beyond resting length
– Promote relaxation
What is Basal Metabolic Rate (BMR)
the number of calories you burn as your body performs basic (basal) life-sustaining function. Commonly also termed as Resting Metabolic Rate (RMR)
High Risk Exercises
The Plough / Full Head Circles/ Raised Hamstring Stretch, Double Leg Heal Raises, Forward Lunge on knee, ballistic cycling, forward flexion with rounded back
Convection
The passing of air or water over the body (fan / cool shower)
Conduction
Coming into contact with a cooler object
Radiation
Being close to a cooler object but not touching it
Evaporation
Heat is transferred to sweat on skin which then vaporizes into the air
General Adaptation Syndrome (GAS)
bodys short and long term reaction to stress with 3 stages
1. Shock/Alarm
2. Adaptation / Resistance
3. Exhaustion
Thermoregulation
process that maintains a steady internal body temperature despite changes in external conditions
Different stages of hypothermia
Mild hypothermia is when body temperature drops between 97o-93oF; moderate hypothermia 90o-80oF.; severe hypothermia, 79o-64oF.
What is resting metabolic rate (RMR)
the number of calories you burn as your body performs basic (basal) life-sustaining function. Commonly also termed as Basal Metabolic Rate (BMR)
