Lesson 21: Injury Prevention Flashcards
What are the primary signs/symptoms of overtraining? (10)
- a decline in physical performance with continued training
- elevated heart rate and blood lactate levels at a fixed submaximal work rate
- change in appetite
- weight loss
- sleep disturbances
- multiple colds/sore throats
- irritability, restlessness, excitability and/or anxiousness
- loss of motivation/vigor
- lack of mental concentration/focus
- lack of appreciation for things that are usually enjoyable
Researches have pointed to similarities between overtraining syndrome and clinical depression, as well as disturbances in ___________ levels, __________ pathways and __________ response.
Researches have pointed to similarities between overtraining syndrome and clinical depression, as well as disturbances in (neurotransmitter) levels, (endocrine) pathways and (immune) response.
What is the best way to prevent overtraining?
Following a periodization training model which alternates between easy, moderate and hard periods of training.
As a general rule with periodization training models, 1-2 days/weeks of intense training should be followed by?
1-2 days/weeks of easier training efforts.
Why should easier training days/weeks be implemented between harder training days/weeks in the periodization training models?
Because this alternate-intensity training model allows the hardest working muscle fibers to replenish their energy stores and recover/prepare to take on the next intense training session.
What are DOMS caused by?
Tissue injury from excessive mechanical force, particularly eccentric force that is exerted on muscles and connective tissue.
What does DOMS stand for and what does it refer to?
Delayed Onset Muscle Soreness refers to muscle soreness that generally appears 24-48 hours after strenuous exercise.
What series of events are thought to lead up to DOMS?
- Structural damage to muscle and connective tissue occurs as a result of strenuous eccentric muscle actions.
- Calcium leaks out of the sarcoplasmic reticulum and collects in the mitochondria to the extent that ATP Production halts.
- This breakdown of muscle protein causes an inflammatory process.
- The accumulation of histamines, potassium, prostaglandins and edema surrounding muscle fibers stimulates free nerve endings which results in the sensation of DOMS.
What efforts should be made to prevent DOMS?
Beginning a new training program gradually, starting with low intensity and progressing slowly through the first few weeks.
Minimizing eccentric actions early into the program to allow the muscles to ease in and adapt to the stress.
What is an example of eccentric actions that could be introduced later in a program to avoid DOMS?
Dead lifts
Why is heat overload often common for those that play (American) football? (Rugby)
Because the weight of the padding that they must wear makes it difficult to dissipate heat so it effectively gets trapped beneath the padding and increases the amount of heat build-up and therefore sweat and dehydration.
What is peripheral vasodilation?
Widening of the blood vessels of the peripheral vasculature in the systemic circulation.
How does sweating cool the body?
When the sweat glands excrete water onto the skin, it is evaporated which serves to cool the underlying blood that has been brought to the skin’s surface.
If environmental conditions are favorable, how many degrees F can sweating/adequate clothing prevent the body’s temperature from rising?
2-3 F
What is the average ‘stop now’ temperature for most people?
40 C / 104 F
What is amphetamine?
Speed drug
Why does your HR increase when working out in warmer climates?
2 Reasons:
- As the body tries to cool down, the high level of vasodilation in the vessels supplying the skin reduces venous return of blood to the heart and SV declines. The heart therefore attempts to maintain cardiac output but elevating the HR.
- Sweating results in loss of body water, if these are not replenished then dehydration will occur and therefore a decline in blood volume. This also decrease venous return to the heart leading to a higher HR to maintain cardiac output.
Why is a hot, humid environment the most stressful to workout in?
Because the air contains a large quantity of water vapor so sweat will not evaporate readily and the body will struggle to cool down.
For heat stroke to occur, what does the core temp need to exceed?
40 C / 104 F
Rehydration with water is adequate in warm climates except under extreme conditions when a total of __% of the person’s body weight is lost. What should they rehydrate with?
3% and they should drink sports drinks.
What can exercising in the cold cause?
- Hypothermia or frostbite
- A generalized vasoconstriction that can increase peripheral resistance and blood pressure that can cause issues for those that are hypertensive/have heart disease.
What is clinical hypothermia?
Increased heat losses from sweat and air movement coupled with decreased heat production from a reduced exercise intensity.
E.g staying in your cold, sweaty clothes after an intense session in the cold climate
Between what range of degrees C and calm - 40mph wind speed is deemed to have little danger?
From 10 C @ calm to -29 C @ 40mph is deemed to have little danger.
Between what range of degrees C and calm - 40mph wind speed is deemed to have increasing danger?
From -12 C @ calm to -65 C @ 64mph is deemed increasingly dangerous.
Between what range of degrees C and calm - 40mph wind speed is deemed to have great dangers?
From -34 C @ calm to -99 C @ 64mph is deemed to have great danger.
If the temperature is -51 C and the wind speed is 25mph, does this deem little danger, increasing danger or great danger to exercise in?
Increasing danger.
If the temperature is -57 C and the wind speed is 10mph, is this deemed to have little danger, increasing danger or great danger to exercise in?
Great danger
If the temperature is -29 C and the wind speed is 40mph, is this deemed to have little/increased/great danger to exercise in?
Little danger
At moderate-to-high altitudes, the relative availability of oxygen in the air is reduced, why?
Because there is less pressure to drive the oxygen molecules into the blood as it passes through the lunges, so the oxygen carried in the blood is reduced.
Why will exercise intensity at a mod-to-high altitude need to be reduced?
Because the oxygen carried in the blood is reduced so the oxygen delivered to exercising muscles is reduced, therefore, intensity needs to be lowered as to keep the HR in a target zone.
When is the effect of altitude typically the greatest on performance?
On the 3rd day of altitude.
In wind-resisted activities, the loss of ___ _______ may actually overcome the effect of the reduced ability to _________ ________.
In wind-resisted activities, the loss of (air resistance) may actually overcome the effect of the reduced ability to (consume oxygen).
What is the most common everyday experience of altitude sickness?
When someone flies in to a ski area and tries to ski immediately.
The primary air pollutants are ozone, sulfur dioxide and carbon monoxide - what effect does these have on the body’s exercise performance?
When inhaled, they can irritate the airways and decrease the oxygen-carrying capacity of the blood which hampers performance.
Why is an indoor ice arena thought to be highly pollutant?
Because the ice-prep machines that are powered by propane may leave very high concentrations of pollutants in the air over the ice surface.
What can prolonged exposure to air pollution induce for those with cardiovascular disease?
Ischemia or angina
What are the 3 phases of exercise exhaustion/overtraining from a program?
- Shock/alarm phase can last 2-3 weeks and the body is fatigued and sore. Any gains are due to neural adaptations.
- Adaptation resistance occurs in week 4-6. Biomechanical, mechanical and structural adaptations occur.
- Exhaustion can happen at any time due to burn out.
What 3 types of training should be included in a periodized program?
easy
moderate
difficult
What are examples of eccentric muscle actions?
running down a hill, cross-country skiing downhill, down phase of a squat and down phase of bench press
At what degrees C is heat cramps or heat exhaustion possible?
32 - 41 C
At what degrees C is heat exhaustion likely, heat stroke possible?
43 - 54 C
At what degrees C is heat stroke highly likely?
54 - 66 C
Why is windchill important to consider when exercising outdoors?
Because heat loss is greatly accelerated when there is a strong wind.
How can clients avoid hypothermia when working out outdoors?
- layer clothing and cover head
- begin run going into the wind to have tailwind on the return
- replace lost fluids
When working out in a high pollutant area, how should a client avoid the highest level of pollution?
- work in the morning before smog and pollutants from cars begin to rise
- exercise intensity may need to be reduced to keep the HR in the desired training range
- be aware of the air pollutant index ratings before heading outside to workout
By how much can the metabolic rate rise above resting levels during intense aerobic exercise?
20 - 25 x above resting levels
What are the 4 mechanisms of thermoregulation?
Conduction/convection
Radiation
Evaporation
Excretion
What is the % of the conduction/convection thermoregulation mechanisms at rest and during exercise?
Rest - 20% of total
Exercise - 10-15% of total
What is the % of the radiation thermoregulation mechanisms at rest and during exercise?
Rest - 55-60% of total
Exercise - 5% of total
What is the % of the evaporation thermoregulation mechanisms at rest and during exercise?
Rest - 20% of total
Exercise - 80% of total
What is the % of the excretion thermoregulation mechanisms at rest and during exercise?
Rest - 5-10% of total
Exercise - <2% of total
Which thermoregulatory mechanism is the highest during exercise? And which one is highest at rest?
During exercise - evaporation
At rest - Radiation
What is convection?
When a fluid, such as air or a liquid, is heated and then travels away from the source, it carries the thermal energy along.
What is conduction?
Conduction is the way in which energy is transferred (through heating by contact) from a hot body to a cooler one.
How does the body avoid heat loss?
- Peripheral vasoconstriction - this involves blood flowing away from the fingers/toes and towards the vital organs
- Non-shivering thermogenesis - this stimulates metabolism to increase internal heat production
- Shivering - increases the rate of heat production
What are the 2 cold stressors on the body?
Air and water
What is the most distinct gender difference in heat thermoregulation?
Sweating - women tend to sweat less than men and at higher core temperatures
