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ATR2010 > Quiz 2 [CH 4,6,7] > Flashcards

Quiz 2 [CH 4,6,7] Flashcards

1
Q

inadequate ____ is one of the biggest causes of sport injuries

A

conditioning

-improving flexibility, muscular strength, endurance, power, + cardiorespiratory through well designed programs can reduce the likelihood of injury
-fitness doesn’t develop overnight, it takes time + careful preparation

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2
Q

an athlete’s year of training/competition is divided into what 3 categories

A

-preseason
-in-season
-off-season

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3
Q

periodization divides an athlete’s year into what 4 phases

A

-preparatory
-first transition
-competition
-second transition (active rest)

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4
Q

preparatory period

A

-occurs during off-season when there is no competition + sport-specific work is limited

-starts general + becomes more specific

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5
Q

2 distinct phases of preparatory period

A

-hypertrophy/strength endurance phase (low intensity high volume)
-basic strength phase (moderate volume moderate intensity)

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5
Q

goal of preparatory period

A

establish a base level of conditioning to increase athlete’s ability to tolerate more intense training

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6
Q

first transition period

A

-similar to preseason
-link between preparatory period + competition

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7
Q

goal of first transition period

A

to focus toward an elevation of strength + its translation into power

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8
Q

what are the 2 main focuses in the first transition period

A

strength + power

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9
Q

which sports don’t need power

A

every sport needs power BUT riflery + archery

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10
Q

competition period

A

-in-season
-depending on the sport, competition may last 1 week or several months

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11
Q

what occurs during competition period

A

-peaking (high to low intensities with low volume for 1-2 weeks)
-maintenance (moderate to high intensities with moderate volume)

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12
Q

when do most sports try to peak

A

right before the main event

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13
Q

second transition period (active rest)

A

-begins after the last competition + comprises the early part of the off-season
-this is what occurs after national championship

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14
Q

how long is the second transition period

A

not longer than 4 weeks

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15
Q

what do long periods of reduced training require

A

require athlete to have longer prep period to regain form

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16
Q

what is prevalent in second transition period

A

cross training
-substitution of alternative activities that have some carryover value to that sport
-ex: a runner, swimming

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17
Q

what does the SAID principle stand for

A

Specific Adaptations to Imposed Demands

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18
Q

what does SAID principle mean

A

your body will adapt to the stresses you throw at it + will remodel itself over time to meet these adaptations

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19
Q

principles of conditioning

A

-warmup/cool down
-motivation
-overload
-consistency
-progression
-intensity
-specificity + individuality
-stress
-safety

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20
Q

warm-up

A

prepares the body physiologically for some upcoming physical work bout
-increases body temp, stretches muscles, increases ligament elasticity, + increases flexibility

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21
Q

how long should warmup be

A

10-15 minutes MAX

-typically 5 min of light cardio then 10 min of something more sport specific

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22
Q

cool down

A

allows the body to cool + return to a resting state
-ex: light jog around a track decreasing the pace into a walk followed by stretching activities
-helps return blood to the heart for reoxygenation thus preventing blood from pooling in the muscles of the arms + legs

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23
Q

what does research on cool down say

A

says that cool down does nothing
-it has been engraved in training for so long + that is why we keep it but it is not really necessary because the body cools down on its own after a workout/game
-a cool down STRETCHING session would be very beneficial instead

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24
Q

how long should cool down be

A

5-10 minutes

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25
Q

flexibility

A

the ROM possible about a given joint

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26
Q

does increased flexibility have promoted performance + prevent injuries

A

NO- it has nothing to do with injuries

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27
Q

what athletes require more flexibility

A

gymnasts

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28
Q

factors affecting flexibility

A

-muscle + connective tissue
-joint structure
-age + sex
-stretch tolerance
-neutral control
-muscle bulk
-resistance training
-activity level

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29
Q

females or males are usually more flexible

A

females

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30
Q

stretch tolerance

A

how far you can stretch without having to stop

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31
Q

how does muscle bulk prevent someone from being flexible

A

muscles can get in the way

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32
Q

someone that does resistance training is more/less flexible than people who don’t

A

less flexible

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33
Q

active ROM

A

voluntary muscle contracton to move a body part

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34
Q

passive ROM

A

clinician moves the patient through a ROM

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35
Q

agonist muscle

A

the muscle performing the action

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36
Q

antagonist muscle

A

muscle opposing the action
-the muscle being stretched in response to a contraction

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37
Q

static stretching

A

placing a muscle in a maximal stretch position + holding for an extended period of time

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38
Q

dynamic stretching

A

functionally based stretching

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39
Q

ballistic stretching

A

involves active muscular effort with bouncing movements

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40
Q

PNF stretching

A

used to increase flexibility

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41
Q

3 different techniques of PNF stretching

A

-hold-relax
-contract-relax
-hold-relax with agonist contraction

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42
Q
A
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43
Q

3 types of contractions

A

-isometric
-concentric
-eccentric

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44
Q

isometric

A

change in tension but no change in length

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45
Q

concentric

A

muscle shortens to overcome a resistance

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46
Q

eccentric

A

muscle lengthens while maintaining tension

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47
Q

strength

A

the ability to generate force against some resistance

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48
Q

is strength associated with speed

A

no
-usually slow

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49
Q

endurance

A

the ability to perform repetitive muscular contractions against some resistance for an extended time

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50
Q

power

A

the ability to generate force rapidly

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51
Q

how is strength determined?
size of the muscle

A

the greater the cross-sectional diameter, the stronger the muscle

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52
Q

how is strength determined?
number of muscle fibers

A

this number is an inherited characteristic; the more the better

-only way to change # muscle fibers is by taking growth hormone or having a growth spurt

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53
Q

how is strength determined?
neuromuscular efficiency

A

-initial gains in strength due to increased neuromuscular efficiency
-need motor units to fire

-in the first few weeks of a program, we don’t see a lot of gains in strength from muscle size difference, but we do see neuromuscular efficiency that causes the strength

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54
Q

how is strength determined?
biomechanical factors

A

the position of the attachment of a muscle will determine how much force can be applied

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55
Q

how is strength determined?
fast-twitch vs slow-twitch

A

everyone has both types of muscle fibers, but sprinters have a higher concentration of fast twitch

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56
Q

postural muscles are fast/slow twitch

A

slow

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57
Q

muscles producing power are fast/slow twitch

A

fast

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58
Q

how many muscles make up the lumbo-pelvic-hip complex (aka core)

A

29

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59
Q

what 4 things will a core stabilization program do

A

-ensure appropriate muscular balance
-improve dynamic control
-improve neuromuscular efficiency
-provides proximal stability for efficient lower extremity movements

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60
Q
A
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61
Q

dynamic control

A

as you move, does your core keep you stabilized

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62
Q

what does formal physical therapy generally start with

A

isometrics

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63
Q

why would an athlete start with isometrics in PT

A

-there is probably a reason why they can’t fully move through ROM
-we don’t want to take the time to heal because atrophy will occur, so isometrics are good in this scenario

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64
Q

progressive resistance exercise

A

-uses concentric/eccentric contractions
-most common technique for improving muscle strength
-ex: biceps curl

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65
Q

intensity

A

rate of percieved exertion or % intensity

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66
Q

frequency

A

how often during the week you’re training

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67
Q

rest

A

can be in between workouts but also in between days of training

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68
Q

endurance is anything above what # of reps

A

above 12 reps

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69
Q

5 sets of 5 reps
strength, hypertrophy, or endurance

A

strength

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70
Q

3 sets of 8-10 reps
strength, hypertrophy, or endurance

A

hypertrophy

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71
Q

isokinetic exercise

A

-resistance at a fixed velocity of movement
-not widely used in training

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71
Q

3 sets of 15 reps
strength, hypertrophy, or endurance

A

endurance

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72
Q

open kinetic chain

A

when the foot or hand is NOT in contact with the ground or some other surface

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73
Q

closed kinetic chain

A

the foot or hand is weightbearing

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74
Q

circuit training

A

can be a combination of cardio + resistance or resistance in different body parts
-good way to utilize time when training

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75
Q

plyometric exercise

A

uses a quick eccentric stretch of the muscle to facilitate a concentric contraction
-hops, jumps, bounds, depth jumps, etc.

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76
Q

reason for countermovement in plyos

A

primes muscles to hold force for a small amount of time + use it to do the motion

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77
Q

what part of plyometric is essential

A

eccentric

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78
Q

what are plyometrics designed to improve

A

power

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79
Q

bodyweight strengthening exercise

A

easily available means of developing strength

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80
Q

functional strength training

A

-body is designed to move in all 3 planes, not 1 singular isolated movement
-simultaneously uses all 3 types of muscular contractions

81
Q

what 2 things does functional strength training improve

A

-strength
-neuromuscular control

82
Q

strength training considerations for female athletes

A

-significant muscle hypertrophy depends on presence of testosterone
-the most critical difference between males + females regarding physical performance is ratio of strength to BW due to females’ higher % of body fat

83
Q

should females + males follow the same strength training guidelines

A

yes

84
Q

cardiovascular endurance is essential to ____

A

minimize fatigue which can lead to injury

85
Q

aerobic exercise

A

-oxygen
-low intensity for oxygen to be applied for a long period

86
Q

anaerobic exercise

A

-without oxygen
-demand for oxygen is greater than the body can give
-short bursts of exercise

87
Q

VO2 max

A

the maximum rate at which oxygen can be used

88
Q

is VO2 max genetically determined

A

yes, largely
-but we can train it!

89
Q

the more active an athlete is, the lower/higher the VO2 max will be

A

higher

90
Q

does type of muscle fibers affect VO2 max

A

yes
-those with more slow-twitch fibers are more resistant to fatigue + can use oxygen more efficiently

91
Q

what is an indirect method of estimating max aerobic capacity

A

monitoring heart rate

92
Q

continuous training

A

exercises performed at the same level of intensity for long periods

93
Q

continuous training is aerobic/anaerobic

A

aerobic

94
Q

how many exercise sessions must someone engage in per week for continuous training

A

at least 3/week

95
Q

how long should activity be for continuous training

A

20-60 min with heart rate elevated to training levels

96
Q

HIIT

A

high intensity interval training

97
Q

define HIIT training

A

-alterating periods of intense work + active recovery
-allows athlete to be more sport specific as many sports are anaerobic

98
Q

fartlek training

A

“speed play”
-intermittent bursts of speed throughout a workout session
-terrain + pace are ever changing
-best as an off-season activity or a change-of-pace activity to counteract boredom

99
Q

why are standards neede for protective equipment maintenance

A

BOTH to keep it in good repair + to determine when to throw it away

ex: JV football player with helmet 2 sizes too big

100
Q

NOCSAE

A

National Operating Committee on Standards for Athletic Equipment

101
Q

what does NOCSAE do

A

established test standards to reduce head injuries by identifying safety requirements for
-football helmets
-face masks
-lacrosse helmets
-baseball/softball helmets

102
Q

what must equipment have to show it was tested before being used in sports

A

NOCSAE sticker

103
Q

legal concerns in using protective equipment

A

-if any injury occurs as a result of an athlete using a piece of equipment + if that piece of equipment is determined to be defective or inadequate for it’s intended purpose, then the manufacturer is considered liable

-if a piece of protective equipment is modified in any way by the athlete or another individual, the liability on the manufacturer is voided + becomes the individual’s responsibility

104
Q

off-the-shelf equipment

A

-premade
-can be used immediately without modification
-ex: neoprene sleeves, shoe inserts, + protective ankle braces

105
Q

customized equipment

A

constructed according to the individual characteristics of the athlete

106
Q

requirements of football helmets

A

-must have NOCAE sticker
-must have warning label on outside
-players must read the warning label + sign a consent form

107
Q

do football helmets prevent concussions

A

NO, they don’t even reduce risk
-only designed to prevent skull fractures

108
Q

why was NCAA formed

A

because too many athletes were dying from skull fractured
-created to establish that there should be some type of head covering

109
Q

football helmet should be ___ finger widths above the eyes

A

2

110
Q

football helmet should be ___ finger widths away from the chin

A

3

111
Q

____ should be covered by football helmet

A

base of the skull

112
Q

how should football helmet fit

A

snug

113
Q

should the athletes head move with the football helmet

A

YES

114
Q

why should football helmet cover base of skull

A

because base of skull fractures are really bad compared to other types of skull fractures

115
Q

ice hocky helmets

A

-must withstand both high velocity impacts + high mass-low velocity forces

116
Q

what organization regulates ice hockey helmets

A

Canadian Standards Association (CSA)

117
Q

baseball/softball batting/pitching helmets

A

-must withstand high velocity impacts
-must have NOCSAE sticker on helmet

118
Q

cycling helmets

A

-designed to protect head during 1 single event
-football, hockey, + baseball helmets are more durable + can survive repeated impact

119
Q

lacrosse helmets

A

-required for all male lacrosse players
-women’s lacrosse requires only protective eye gear

-designed to absorb repeated impact from a hard, high velocity projectile

120
Q

what do goalie lacrosse helmets have

A

an added throat protector

121
Q

face guards are for what fractures

A

-nasal
-orbital
-zygomatic (cheek)

122
Q

laryngotracheal (throat) protection

A

protects positions such as baseball catchers, lacrosse goalies, + ice hockey goalies

123
Q

mouth guards

A

protect DENTAL TRAUMAS, not concussions
-should cover last molar

124
Q

ear guards

A

most commonly used for wrestlers + cauliflower ear

125
Q

football shoulder pads

A

-cantilevered + non-cantilevered
-non-cantilevered allows more shoulder ROM

126
Q

O-line uses cantilievered/noncantilevered

while QB’s + WR’s use which

A

O-line uses cantileavered
QB’s/WR’s use noncantilevered

127
Q

sports bras

A

minimize excessive vertical + horizontal movements of breasts that occur with running + jumping

128
Q

what ligament do sports bras protect

A

Cooper’s ligament

129
Q

shorter/longer cleats have higher incidence of injury

A

longer, can get stuck in grass

130
Q

which athlets want tighter shoes

A

soccer players

131
Q

functional knee braces

A

can be worn both during + after rehab period to provide support

132
Q

rehabilitative knee braces

A

widely used after surgical repair

133
Q

neoprene sleeves (knee braces)

A

can protect collateral ligaments

134
Q

what is more important than the type of brace bought

A

brand

135
Q

what do rehabilitative knee braces restrict

A

ROM

136
Q

do neoprene sleeves prevent injruy

A

no

137
Q

hyperthermia

A

refers to an increase in body temperature

138
Q

in recent years, there have been several deaths caused by hyperthermia (more specifically heat stroke) in which 2 sports

A

-football
-wrestling

139
Q

what is normal body temperature

A

98.6 degrees

140
Q

what is the #1 most preventable injury

A

heat stroke

141
Q

what plays a big role in heat stroke

A

geographic region

-if you take a player from FL + another from North Dakota, the FL player is better off because they are climatized to heat

142
Q

is heat stress preventable

A

100% preventable

143
Q

what does maintenance of normal temperature in a hot environment depend on

A

the ability of the body to dissipate heat

144
Q

most heat that is dissipated from the body is through what process

A

evaporation
-ex: sweating

145
Q

at what % humidity is heat loss through evaporation severely impaired

at what % humidity does it stop

A

severely impaired at 65%
virtually stops at 75%

146
Q

universal WBGT (Wet Bulb Globe Temperature) index

A

provides an objective means for determining the necessary precautions for practice + competition in hot weather

-put it outisde in th esun to calculate the temperature
-also calculates how much of sun rays radiate into you, causing body temperature to rise

147
Q

digital psychrometer

A

measures temperature, relative humidity, dew point, + heat index

148
Q

can the digital psychrometer measure as much as the WBGT

A

NO

149
Q

WGBT reading:
over 92

A

think of as an A
-NO OUTDOOR WORKOUTS
-cancel exercise + delay practice until cooler WBGT reading

150
Q

WGBT reading:
90-92

A

think of as A-
-max length of practice is 1 hour
-no protective equipment may be worn during practice + there may be no conditioning activities
-there must be 20 min breaks provided during the hour of practice

151
Q

WGBT reading:
87-89.9

A

think of as B+
-max practice time is 2 hours
-for football: players are restricted to helmet, shoulder pads, + shorts during practice; all protective equipment must be removed for conditioning activities
-for all sports: provide at least 4 separate rest breaks each hour of a minimum of 4 min each

152
Q

WGBT reading:
82-86.9

A

think of as a B
-use discretion for intense or prolonged exercise
-watch at-risk players carefully
-provide at least 3 separate rest breaks each hour of a minimum of 4 min duration

153
Q

WGBT reading:
under 82

A

think of as a B-
-normal activities
-provide at least 3 separate rest breaks each hour of minimum duration of 3 min each during workout

154
Q

heat syncope

A

-caused by standing in heat for long periods or not being accustomed to exercising in the heat
-peripheral dilation of blood vessels, hypotension or pooling of blood in extremities that results in dizziness, fainting, + nausea

-basically, if you stand in the heat for too long you pass out
-blood shifts to periphery of body + brain doesn’t get enough oxygenated blood at some point so goes into defense mechanism of passing out

155
Q

how is heat syncope relieved

A

-laying athlete down in a cool environment
-elevating lower extremities
-replacing fluids

-good thing about this is that it is easy to get them better; as long as they lay flat they should be fine
-elevating legs causes the blood to rush to the head

156
Q

exertional heat cramps

A

-extremely painful muscle spasms that occur most commonly in calf + abdomen
-related to excessive loss of water + loss of electrolytes/ions by sweating
-with this imbalance, painful muscle contractions occur

157
Q

heat cramps typically occur where

A

lower body
-abdomen + calf

158
Q

what does more recent research say about heat cramps

A

it is potentially genetic + doesn’t matter how hydrated you are

159
Q

how do we fix heat cramps

A

-push sodium chloride (salt)
-ingestion of large quantities of fluid
-mild stretching

160
Q

heat exhaustion

A

-results from inadequate replacement of fluids lost through sweating
-athlete may collapse, profusely be sweating, pale skin, elevated temperature, dizziness, rapid pulse

161
Q

how MUST temp be taken for heat exhaustion

A

only way is rectal thermometer
-goes in + STAYS in so you can monitor temp and ensure they don’t die

162
Q

biggest difference in heat stroke vs heat exhaustion

A

temperature
-higher temp for heat stroke

163
Q

temperature for heat exhaustion

A

less than 104 F

164
Q

temperature for heat stroke

A

greater than 105 F

165
Q

heat stroke

A

-serious life-threatening emergency
-death is 100% preventable when management is done properly

symptoms: general CNS dysfunction
-loss of consciousness or altered mental state
-rapid + stroke pulse
-combativeness
-personality changes (temporary)

166
Q

do people die from heat exhaustion

A

NO

167
Q

do people die from heat stroke

A

YES

168
Q

proper management of heat stroke

A

-have member of sports team call 911
-immediately obtain rectal temp using rectal thermometer, NOT oral thermometer
-once temp has been taken, immerse athlete in cold-water talk (35-58 degrees); immerse anyway if no temp taken
-athlete must be cooled to at least 102 before transport to hospital

169
Q

what temp must athlete be cooled to before transport to hospital

A

102 F

170
Q

2 types of heat strok

A

-passive
-athletic

171
Q

passive heat stroke

A

sitting in a place for a long time, get overheated, + body loses ability to keep cool
-seen frequently in old people

172
Q

what is the biggest indicator of passive heat stroke

A

no sweating occurs

173
Q

athletic heat stroke

A

sweat will be all over them, not allowing them to cool down

174
Q

TACO method (Tarp-Assisted Colling with Oscillation)

A

using tarp + coolers of ice/water to save life

175
Q

ways to prevent heat illness

A

-fluid replacement
-using sports drinks
-gradual acclimatization
-identifying susceptible idividuals
-keeping weight records
-uniforms

176
Q

preventing heat illness:
fluid replacement

A

-ideally fluid replacement should match sweat loss
-most effective at regular intervals of 15 min

-to sweat, we must have blood plasma; to have blood plasma you need to be hydrated

177
Q

what intervals is fluid replacement most effective at

A

15 min intervals

178
Q

preventing heat illness:
using sports drinks

A

replace both fluids + electrolytes that are lost in sweat

179
Q

preventing heat illness:
gradual acclimatization

A

-becoming acclimatized to exercising in hot temperatures
-preseason conditioning programs take 10-14 days for proper acclimatization

180
Q

how long does proper acclimatization take

A

10-14 days

181
Q

why do larger individuals generate more heat

A

they have more muscle mass which generates more heat
-increased fat mass acts as insulator, which keeps all the heat inside one’s body

182
Q

how much % weight loss reduces blood volume + is considered a health threat

A

3-5%

183
Q

preventing heat illness:
uniforms

A

initial practices should be conducted in light colored, short-sleeved shirts + shorts
-even if the teams colors are dark

184
Q

SPF

A

sun protection factor

185
Q

what does SPF 15 mean

A

the athlete can be exposued to UVR 15x longer than without sunscreen before the skin will turn red

186
Q

hypothermia

A

-body heat loss exceeds the metabolic heat protection
-the body still sweats on a microscopic level, losing heat
-athletes must replace fluids when working out in cold environments just as much as they do in the heat

187
Q

frostnip

A

-involves ears, nose, cheeks, chin, fingers, + toes
-skin initially appears firm with cold painless areas

-body parts referenced ^ cannot be injected with lidocaine/epinephrine because it will cut off blood supply

188
Q

chillblain

A

-results from prolonged exposure to cold for more than 60 min with temperature at 50 degrees or less
-skin redness, swelling, pain in toes/fingers

-outside longer than frostnip
-inflammatory response

189
Q

what differentiates frostnip vs chillblain

A

chillblain is outside for longer + has inflammatory response

190
Q

frostbite

A

-skin is pale, hard, + waxy
-freezing of tissue to the point that tissue dies

191
Q

superficial/deep frostbite is a medical emergency

A

deep

192
Q

what is a precursor to frostbite

A

frostnip

193
Q

why do we amputate dead tissue

A

because it will start to poison the body, causing infections

194
Q

what is the #2 cause of death by weather phenomena

A

lightening

195
Q

how many deaths per year from lightening

A

110

196
Q

safe/unsafe shelter:
indoor facility

A

safe

197
Q

safe/unsafe shelter:
automobile

A

safe

198
Q

safe/unsafe shelter:
under a tree

A

unsafe

199
Q

safe/unsafe shelter:
dugouts

A

unsafe

200
Q

safe/unsafe shelter:
gazebos

A

unsafe

201
Q

how long should activity be suspended after the LAST strike of lightening

A

30 min after the LAST strike

ATR2010 (11 decks)

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