Lecture 1 and 2 notes Flashcards
What is injury prevention?
Reduction of force, protective equipment, tech development, balanced opponents, preventative taping, facility conditions, rules and enforcement.
How does strengthening of body parts relate to injury?
The stronger the joint, the less likely injury will occur there.
What is the role of screening of participants in injury prevention?
Determine if they are fit to participate and eliminate if it’s not safe for them to participate.
What are the three levels of preventative medicine?
Primary: prevent injury and illness. Secondary: once injury has happened. Tertiary: when original function cannot be returned.
What are primary preventative measures?
Warm up, stretching, training (off season, in season), preparticipation screens, rest days, hydration, diet and lifestyle choices.
What are secondary preventative measures?
Antibiotics/anti-inflammatories, rehab to return to original function, braces and taping on return to sport.
What are tertiary preventative measures?
Reduce long-term impairment, rehab to reduce disability, improve quality of life.
What is the importance of preparation in injury prevention?
Decrease incidence and severity of injuries through general conditioning and endurance training.
What is the relationship between fitness and heart rate?
Fitness is proportional to resting HR over a minute.
What are the types of muscle contractions?
Isometric (muscle contracting without changing length), isotonic (muscle contracting with length change).
What is the difference between gross and fine motor skills?
Gross motor skills involve larger movements, while fine motor skills involve smaller, more precise movements.
What are the macronutrient percentages recommended for a balanced diet?
Proteins: 20-25%, Carbs: 55-60%, Fats: 20-30%.
What are the signs and symptoms of dehydration?
Early: thirst, fatigue, weakness, headache, dry mouth, loss of appetite, dark urine, muscle cramps. Late: nausea, hot to touch, dizziness, confusion, fainting, lack of coordination.
What are the cardinal signs of inflammation?
Rubor (redness), calor (heat), tumor (swelling), dolor (pain), functio laesa (loss of function).
What are the phases of soft tissue injury repair?
Acute Inflammatory Phase (0-72 hours), Proliferation/repair phase (2 days to 6 weeks), Remodeling/maturation phase (4 weeks to 6 months or longer).
What is the difference between strain and sprain?
Strain refers to muscles and tendons, while sprain refers to ligaments.
What is the role of ice in injury treatment?
Ice causes vasoconstriction, decreases bleeding, inflammatory response, swelling, pain, and muscle spasms.
What is the role of heat in injury treatment?
Heat increases blood flow, relaxes muscles, and can help in the healing process.
What is the effect of ice on blood supply?
Ice causes vasoconstriction, leading to decreased bleeding into injured tissue, decreased inflammatory response, decreased swelling, decreased pain, decreased muscle spasms, and decreased cell damage.
Cooling cells reduces their oxygen requirement, resulting in less tissue death.
What happens to muscle below 25 degrees C?
Muscle becomes more susceptible to fatigue below 25 degrees C.
What is the effect of heat on blood supply?
Heat causes vasodilation, leading to increased inflammatory response, increased swelling, decreased pain, decreased muscle spasm, decreased stiffness, and increased metabolism in warm cells.
The critical temperature for threshold benefits is 39 degrees C.
What is inflammation?
Protective tissue reaction initiating the healing process
It is considered ‘clinical’ if it causes pain or disability.
What are the cardinal signs of inflammation?
- Rubour - increased blood flow (redness)
- Calor - increased blood flow (heat)
- Tumour - fluid accumulation (swelling)
- Dolor - local tissue pressure (pain)
- Functio laesa - loss of function
These signs are highly dependent on the severity of the injury.
What occurs during the acute inflammatory phase?
Vascular and cellular events that occur within 0-72 hours after injury
This includes vasoconstriction, stasis, and the activation of the coagulation cascade.
What is vasoconstriction?
Blood vessels constrict for a brief period to limit blood loss
This occurs in seconds.
What is vasodilation?
Increased blood flow and vascular permeability following vasoconstriction
This occurs in minutes.
What is margination in the context of inflammation?
The process where white blood cells roll along the blood vessel wall and expose receptors
This allows for adhesion and migration into damaged tissue.
What are the benefits of inflammation?
- Clotting factors
- Anti-infection materials (leukocytes, phagocytes, antibodies)
- Nutrients (O2, amino acids, glucose)
- Stimulates neovascularization
Inflammation aids in healing and defense against pathogens.
What are potential outcomes of excessive or chronic inflammation?
- Tissue damage
- Fibrosis
- Necrosis
These outcomes can have serious implications for recovery.
What are systemic manifestations of inflammation?
- Fever
- Leukocytosis
- Myalgia
- Arthralgia
- Malaise
- Chills
These symptoms indicate a body-wide response to inflammation.
What is the primary goal of treatment for inflammation?
Remove underlying cause
This may include incising and draining abscesses, antibiotics, and local treatments.
What occurs during the proliferation/repair phase?
Repair of damaged tissue, involving neovascularization and collagen formation
This phase lasts from 2 days to 6 weeks.
What characterizes early scar tissue?
- More type 3 collagen
- Less type 1 collagen
- Weak and susceptible to reinjury
- Poorly vascularized
- Disorganized collagen structure
This is a crucial phase of tissue healing.
What happens during the remodeling/maturation phase?
Realignment and maturation of collagen fibers, typically lasting 4 weeks to 24 months
This stage is essential for restoring normal tissue function.
What is shock?
Decreased blood flow to certain areas of the body
It can result from various causes such as blood pooling or infection.
What are the symptoms of dehydration?
- Early: thirst, fatigue, headache, dry mouth, dark urine, muscle cramps
- Late: nausea, dizziness, confusion, fainting
Severe dehydration can lead to life-threatening conditions.
What are macronutrients?
- Proteins
- Carbohydrates
- Fats
These are essential for energy and bodily functions.
What is the caloric value of proteins, carbohydrates, and fats?
- Protein: 4 kcal/g
- Carbohydrates: 4 kcal/g
- Fats: 9 kcal/g
Understanding this helps in dietary planning.
What are micronutrients?
- Vitamins (ADEK and BC)
- Minerals (essential and trace)
They play crucial roles in body functions but are not used for energy.
What defines essential minerals?
Need approximately 100mg a day
Examples include sodium, potassium, calcium, and magnesium.
What defines trace minerals?
Need less than 30mg a day
Examples include zinc, iron, and copper.
