Quiz 2 [CH 4,6,7] Flashcards
inadequate ____ is one of the biggest causes of sport injuries
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
an athlete’s year of training/competition is divided into what 3 categories
-preseason
-in-season
-off-season
periodization divides an athlete’s year into what 4 phases
-preparatory
-first transition
-competition
-second transition (active rest)
preparatory period
-occurs during off-season when there is no competition + sport-specific work is limited
-starts general + becomes more specific
2 distinct phases of preparatory period
-hypertrophy/strength endurance phase (low intensity high volume)
-basic strength phase (moderate volume moderate intensity)
goal of preparatory period
establish a base level of conditioning to increase athlete’s ability to tolerate more intense training
first transition period
-similar to preseason
-link between preparatory period + competition
goal of first transition period
to focus toward an elevation of strength + its translation into power
what are the 2 main focuses in the first transition period
strength + power
which sports don’t need power
every sport needs power BUT riflery + archery
competition period
-in-season
-depending on the sport, competition may last 1 week or several months
what occurs during competition period
-peaking (high to low intensities with low volume for 1-2 weeks)
-maintenance (moderate to high intensities with moderate volume)
when do most sports try to peak
right before the main event
second transition period (active rest)
-begins after the last competition + comprises the early part of the off-season
-this is what occurs after national championship
how long is the second transition period
not longer than 4 weeks
what do long periods of reduced training require
require athlete to have longer prep period to regain form
what is prevalent in second transition period
cross training
-substitution of alternative activities that have some carryover value to that sport
-ex: a runner, swimming
what does the SAID principle stand for
Specific Adaptations to Imposed Demands
what does SAID principle mean
your body will adapt to the stresses you throw at it + will remodel itself over time to meet these adaptations
principles of conditioning
-warmup/cool down
-motivation
-overload
-consistency
-progression
-intensity
-specificity + individuality
-stress
-safety
warm-up
prepares the body physiologically for some upcoming physical work bout
-increases body temp, stretches muscles, increases ligament elasticity, + increases flexibility
how long should warmup be
10-15 minutes MAX
-typically 5 min of light cardio then 10 min of something more sport specific
cool down
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
what does research on cool down say
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
how long should cool down be
5-10 minutes
flexibility
the ROM possible about a given joint
does increased flexibility have promoted performance + prevent injuries
NO- it has nothing to do with injuries
what athletes require more flexibility
gymnasts
factors affecting flexibility
-muscle + connective tissue
-joint structure
-age + sex
-stretch tolerance
-neutral control
-muscle bulk
-resistance training
-activity level
females or males are usually more flexible
females
stretch tolerance
how far you can stretch without having to stop
how does muscle bulk prevent someone from being flexible
muscles can get in the way
someone that does resistance training is more/less flexible than people who don’t
less flexible
active ROM
voluntary muscle contracton to move a body part
passive ROM
clinician moves the patient through a ROM
agonist muscle
the muscle performing the action
antagonist muscle
muscle opposing the action
-the muscle being stretched in response to a contraction
static stretching
placing a muscle in a maximal stretch position + holding for an extended period of time
dynamic stretching
functionally based stretching
ballistic stretching
involves active muscular effort with bouncing movements
PNF stretching
used to increase flexibility
3 different techniques of PNF stretching
-hold-relax
-contract-relax
-hold-relax with agonist contraction
3 types of contractions
-isometric
-concentric
-eccentric
isometric
change in tension but no change in length
concentric
muscle shortens to overcome a resistance
eccentric
muscle lengthens while maintaining tension
strength
the ability to generate force against some resistance
is strength associated with speed
no
-usually slow
endurance
the ability to perform repetitive muscular contractions against some resistance for an extended time
power
the ability to generate force rapidly
how is strength determined?
size of the muscle
the greater the cross-sectional diameter, the stronger the muscle
how is strength determined?
number of muscle fibers
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
how is strength determined?
neuromuscular efficiency
-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
how is strength determined?
biomechanical factors
the position of the attachment of a muscle will determine how much force can be applied
how is strength determined?
fast-twitch vs slow-twitch
everyone has both types of muscle fibers, but sprinters have a higher concentration of fast twitch
postural muscles are fast/slow twitch
slow
muscles producing power are fast/slow twitch
fast
how many muscles make up the lumbo-pelvic-hip complex (aka core)
29
what 4 things will a core stabilization program do
-ensure appropriate muscular balance
-improve dynamic control
-improve neuromuscular efficiency
-provides proximal stability for efficient lower extremity movements
dynamic control
as you move, does your core keep you stabilized
what does formal physical therapy generally start with
isometrics
why would an athlete start with isometrics in PT
-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
progressive resistance exercise
-uses concentric/eccentric contractions
-most common technique for improving muscle strength
-ex: biceps curl
intensity
rate of percieved exertion or % intensity
frequency
how often during the week you’re training
rest
can be in between workouts but also in between days of training
endurance is anything above what # of reps
above 12 reps
5 sets of 5 reps
strength, hypertrophy, or endurance
strength
3 sets of 8-10 reps
strength, hypertrophy, or endurance
hypertrophy
isokinetic exercise
-resistance at a fixed velocity of movement
-not widely used in training
3 sets of 15 reps
strength, hypertrophy, or endurance
endurance
open kinetic chain
when the foot or hand is NOT in contact with the ground or some other surface
closed kinetic chain
the foot or hand is weightbearing
circuit training
can be a combination of cardio + resistance or resistance in different body parts
-good way to utilize time when training
plyometric exercise
uses a quick eccentric stretch of the muscle to facilitate a concentric contraction
-hops, jumps, bounds, depth jumps, etc.
reason for countermovement in plyos
primes muscles to hold force for a small amount of time + use it to do the motion
what part of plyometric is essential
eccentric
what are plyometrics designed to improve
power
bodyweight strengthening exercise
easily available means of developing strength
functional strength training
-body is designed to move in all 3 planes, not 1 singular isolated movement
-simultaneously uses all 3 types of muscular contractions
what 2 things does functional strength training improve
-strength
-neuromuscular control
strength training considerations for female athletes
-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
should females + males follow the same strength training guidelines
yes
cardiovascular endurance is essential to ____
minimize fatigue which can lead to injury
aerobic exercise
-oxygen
-low intensity for oxygen to be applied for a long period
anaerobic exercise
-without oxygen
-demand for oxygen is greater than the body can give
-short bursts of exercise
VO2 max
the maximum rate at which oxygen can be used
is VO2 max genetically determined
yes, largely
-but we can train it!
the more active an athlete is, the lower/higher the VO2 max will be
higher
does type of muscle fibers affect VO2 max
yes
-those with more slow-twitch fibers are more resistant to fatigue + can use oxygen more efficiently
what is an indirect method of estimating max aerobic capacity
monitoring heart rate
continuous training
exercises performed at the same level of intensity for long periods
continuous training is aerobic/anaerobic
aerobic
how many exercise sessions must someone engage in per week for continuous training
at least 3/week
how long should activity be for continuous training
20-60 min with heart rate elevated to training levels
HIIT
high intensity interval training
define HIIT training
-alterating periods of intense work + active recovery
-allows athlete to be more sport specific as many sports are anaerobic
fartlek training
“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
why are standards neede for protective equipment maintenance
BOTH to keep it in good repair + to determine when to throw it away
ex: JV football player with helmet 2 sizes too big
NOCSAE
National Operating Committee on Standards for Athletic Equipment
what does NOCSAE do
established test standards to reduce head injuries by identifying safety requirements for
-football helmets
-face masks
-lacrosse helmets
-baseball/softball helmets
what must equipment have to show it was tested before being used in sports
NOCSAE sticker
legal concerns in using protective equipment
-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
off-the-shelf equipment
-premade
-can be used immediately without modification
-ex: neoprene sleeves, shoe inserts, + protective ankle braces
customized equipment
constructed according to the individual characteristics of the athlete
requirements of football helmets
-must have NOCAE sticker
-must have warning label on outside
-players must read the warning label + sign a consent form
do football helmets prevent concussions
NO, they don’t even reduce risk
-only designed to prevent skull fractures
why was NCAA formed
because too many athletes were dying from skull fractured
-created to establish that there should be some type of head covering
football helmet should be ___ finger widths above the eyes
2
football helmet should be ___ finger widths away from the chin
3
____ should be covered by football helmet
base of the skull
how should football helmet fit
snug
should the athletes head move with the football helmet
YES
why should football helmet cover base of skull
because base of skull fractures are really bad compared to other types of skull fractures
ice hocky helmets
-must withstand both high velocity impacts + high mass-low velocity forces
what organization regulates ice hockey helmets
Canadian Standards Association (CSA)
baseball/softball batting/pitching helmets
-must withstand high velocity impacts
-must have NOCSAE sticker on helmet
cycling helmets
-designed to protect head during 1 single event
-football, hockey, + baseball helmets are more durable + can survive repeated impact
lacrosse helmets
-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
what do goalie lacrosse helmets have
an added throat protector
face guards are for what fractures
-nasal
-orbital
-zygomatic (cheek)
laryngotracheal (throat) protection
protects positions such as baseball catchers, lacrosse goalies, + ice hockey goalies
mouth guards
protect DENTAL TRAUMAS, not concussions
-should cover last molar
ear guards
most commonly used for wrestlers + cauliflower ear
football shoulder pads
-cantilevered + non-cantilevered
-non-cantilevered allows more shoulder ROM
O-line uses cantilievered/noncantilevered
while QB’s + WR’s use which
O-line uses cantileavered
QB’s/WR’s use noncantilevered
sports bras
minimize excessive vertical + horizontal movements of breasts that occur with running + jumping
what ligament do sports bras protect
Cooper’s ligament
shorter/longer cleats have higher incidence of injury
longer, can get stuck in grass
which athlets want tighter shoes
soccer players
functional knee braces
can be worn both during + after rehab period to provide support
rehabilitative knee braces
widely used after surgical repair
neoprene sleeves (knee braces)
can protect collateral ligaments
what is more important than the type of brace bought
brand
what do rehabilitative knee braces restrict
ROM
do neoprene sleeves prevent injruy
no
hyperthermia
refers to an increase in body temperature
in recent years, there have been several deaths caused by hyperthermia (more specifically heat stroke) in which 2 sports
-football
-wrestling
what is normal body temperature
98.6 degrees
what is the #1 most preventable injury
heat stroke
what plays a big role in heat stroke
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
is heat stress preventable
100% preventable
what does maintenance of normal temperature in a hot environment depend on
the ability of the body to dissipate heat
most heat that is dissipated from the body is through what process
evaporation
-ex: sweating
at what % humidity is heat loss through evaporation severely impaired
at what % humidity does it stop
severely impaired at 65%
virtually stops at 75%
universal WBGT (Wet Bulb Globe Temperature) index
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
digital psychrometer
measures temperature, relative humidity, dew point, + heat index
can the digital psychrometer measure as much as the WBGT
NO
WGBT reading:
over 92
think of as an A
-NO OUTDOOR WORKOUTS
-cancel exercise + delay practice until cooler WBGT reading
WGBT reading:
90-92
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
WGBT reading:
87-89.9
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
WGBT reading:
82-86.9
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
WGBT reading:
under 82
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
heat syncope
-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
how is heat syncope relieved
-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
exertional heat cramps
-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
heat cramps typically occur where
lower body
-abdomen + calf
what does more recent research say about heat cramps
it is potentially genetic + doesn’t matter how hydrated you are
how do we fix heat cramps
-push sodium chloride (salt)
-ingestion of large quantities of fluid
-mild stretching
heat exhaustion
-results from inadequate replacement of fluids lost through sweating
-athlete may collapse, profusely be sweating, pale skin, elevated temperature, dizziness, rapid pulse
how MUST temp be taken for heat exhaustion
only way is rectal thermometer
-goes in + STAYS in so you can monitor temp and ensure they don’t die
biggest difference in heat stroke vs heat exhaustion
temperature
-higher temp for heat stroke
temperature for heat exhaustion
less than 104 F
temperature for heat stroke
greater than 105 F
heat stroke
-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)
do people die from heat exhaustion
NO
do people die from heat stroke
YES
proper management of heat stroke
-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
what temp must athlete be cooled to before transport to hospital
102 F
2 types of heat strok
-passive
-athletic
passive heat stroke
sitting in a place for a long time, get overheated, + body loses ability to keep cool
-seen frequently in old people
what is the biggest indicator of passive heat stroke
no sweating occurs
athletic heat stroke
sweat will be all over them, not allowing them to cool down
TACO method (Tarp-Assisted Colling with Oscillation)
using tarp + coolers of ice/water to save life
ways to prevent heat illness
-fluid replacement
-using sports drinks
-gradual acclimatization
-identifying susceptible idividuals
-keeping weight records
-uniforms
preventing heat illness:
fluid replacement
-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
what intervals is fluid replacement most effective at
15 min intervals
preventing heat illness:
using sports drinks
replace both fluids + electrolytes that are lost in sweat
preventing heat illness:
gradual acclimatization
-becoming acclimatized to exercising in hot temperatures
-preseason conditioning programs take 10-14 days for proper acclimatization
how long does proper acclimatization take
10-14 days
why do larger individuals generate more heat
they have more muscle mass which generates more heat
-increased fat mass acts as insulator, which keeps all the heat inside one’s body
how much % weight loss reduces blood volume + is considered a health threat
3-5%
preventing heat illness:
uniforms
initial practices should be conducted in light colored, short-sleeved shirts + shorts
-even if the teams colors are dark
SPF
sun protection factor
what does SPF 15 mean
the athlete can be exposued to UVR 15x longer than without sunscreen before the skin will turn red
hypothermia
-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
frostnip
-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
chillblain
-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
what differentiates frostnip vs chillblain
chillblain is outside for longer + has inflammatory response
frostbite
-skin is pale, hard, + waxy
-freezing of tissue to the point that tissue dies
superficial/deep frostbite is a medical emergency
deep
what is a precursor to frostbite
frostnip
why do we amputate dead tissue
because it will start to poison the body, causing infections
what is the #2 cause of death by weather phenomena
lightening
how many deaths per year from lightening
110
safe/unsafe shelter:
indoor facility
safe
safe/unsafe shelter:
automobile
safe
safe/unsafe shelter:
under a tree
unsafe
safe/unsafe shelter:
dugouts
unsafe
safe/unsafe shelter:
gazebos
unsafe
how long should activity be suspended after the LAST strike of lightening
30 min after the LAST strike
