Preventing Injuries

Question 1

During exercise, body temperature rises to the highest level in these environmental conditions

Answer 1

High Temperature and High Humidity

Question 2

The best way to determine whether environmental conditions are imposing a heat load on your body during exercise is to monitor your________

Answer 2

heart rate

Question 3

Physiological adaptation that allows the body to adjust to environmental extremes is known as

Answer 3

acclimatization

Question 4

This temperature-induced condition is characterized by weakness, fatigue, decreased blood pressure blurred vision, profuse sweating, and clammy skin

Answer 4

Heat Exhaustion

Question 5

Symptoms of a stroke

Answer 5

Failure to sweat
Limp muscles
Seizures
Vomiting

Question 6

To help someone suffering from heat stroke you should

Answer 6

*Call 911
*Provide care by moving the victim to a cool place
*Administering First Aid

Question 7

The primary concern with exercise at high altitudes is

Answer 7

the lower the barometric pressure, limiting oxygen transport in the blood

Question 8

When exercising in the heat, individuals should drink _______ oz of fluid every _________ and supplement with electrolytes after.

Answer 8

*4-8 oz every 15 min
* 60 min of continuous exercise

Question 9

Too much exercise and not enough recovery time between workouts that can lead to illness and injury is referred to as _________

Answer 9

Overtraining Syndrome

Question 10

Two primary means of heat loss/cooling during exercise and their method of cooling

Answer 10

Convection - movement of air or water around the body
Evaporation - heat release as sweat converts to gas (most important means of cooling)

Question 11

Duration of exposure needed for the body to acclimatize to heat and high altitude respectively

Answer 11

10-12 days of heat
1-3 days up to several weeks depending on the altitude

Question 12

Tissue affected by strains and the symptoms of each degree

Answer 12

Muscle
* 1st degree - few muscle fibers involved
* 2nd degree - many fibers torn, limited movement
* 3rd degree - complete tear, movement usually impossible

Question 13

Tissue affected by sprains and the symptoms of the different categories of injury

Answer 13

Ligaments
* 1st Degree - Minimal disruption of the ligament
* 2nd Degree - Severe tearing and loss of joint stability
* 3rd Degree - Complete separation of the joint

Question 14

Clothing recs for hot vs cold environments

Answer 14

Heat
* Minimal clothing
* Light-Weight
* Light Colors
* Absorb moisture and allow air to move freely
Cold
* Layers
* Base layer removes moisture from the skin (avoid cotton)
* Middle layer insulates the body, heavier, wicks moisture to outer layer
* Outer layer protects from wind/water, ventilated and lightweight
Hats, scarves, gloves protect extremities from frostbite and heat loss