Quiz 2 Continued Flashcards
4 Types of Muscle Contractions
- Isometric
- Isotonic
- Isokinetic
4.Plyometric
forcefully contracting a muscle in a static position
no change in the length of muscle or the joint angle
Isometrics
+ of Isometrics (2)
Safe
Cheap
- of Isometrics (3)
- Can’t quantify
- Limited to specific angle
- Hard to motivate
moving a resistive force through a full range of motion
ex. free weights not machines
Isotonics
2 types of Isotonics
Concentric
Eccentric
Shortening of muscle
Concentric Isotonics
lengthening of muscle
Eccentric Isotonics
+ of Isotonics (4)
- complete ROM
- Develop optimal strength
- Develop skill & coordination
- Able to quantify
a dynamic resistive exercise that incorporates a full range of motion with the maximal force at all points in the range of motion.
speed is controlled
have a constant and consistent force which adjusts during the range of motion
uses all or more of muscle fibers
more often used in rehab
Isokinetics
must overcome inertia
different weight throughout because of momentum and gravity
slow and controlled movement that is not specific
cost
not always safe
can cheat the machine
- of isokinetics
max resistance through a full ROM
train at various speeds with specific effects due to the contraction speed **
agonist/antagonist training in series
less risk for overload
minimal muscle soreness
very safe
eccentrics
+ of isokinetics
maximizes the myotatic or stretch reflex
Plyometrics
developed from exercises used in 1960’s
designed to develop power characterized as “explosive”
concentrates on large amount of force in a very short period of time
Plyometrics
3 phases of plyometrics
- Vigorous stretch
- Transition Period
- Final Reaction & motion
Spring Loading - Eccentric contraction
ex. 1 ft box & when you land
vigorous stretch
as short as possible
ex. waiting before the jump
transition period of plyometrics
Concentric contraction
Explosiveness
Final reaction & Motion of Plyometrics
distal segment is fixed
multiarticular closed chain is created
Closed Kinetic Chain Exercises
distal segment is allowed to move freely through space
one joint will be worked at a time
Open Kinetic chain Exercises
foot or ankle is fixed
multiple joints simultaneously
ex. squat: ankle, knees, hips bending
preferred type of activity
example of closed kinetic chain exercises
Knee extension machines in the rec
Does not recommend
open kinetic chain exercises example
due to overexertion
specific indicators include
- acute muscle soreness
- muscle stiffness
- delayed muscle soreness
- muscle cramping
Muscle soreness
2 Types of Muscle Soreness
- Acute Onset
- Delayed Onset (DOMS)
pain felt during and immediately after exercise
Caused by:
-accumulation of lactic acid
-tissue edema (pumped up feeling)
Disappears within a few minutes to several hours after the exercise
Acute-onset Muscle Soreness
muscle soreness felt a day or two after a heavy bout of exercise
occurs within first 24 to 48 hours following exercise
peak intensity of discomfort somewhere between 24 to 72 hours until it has completely disappeared within 7 to 10 days
Delayed-onset Muscle Soreness
T/F : DOMS is not totally understood
True
2 Theories of DOMS’cause
- structural damage in the muscle membranes
- inflammatory reactions in the muscle
Primary indicator of DOMS
Eccentric action
T/F : Muscle Soreness only affects skeletal muscle
True
T/F: muscle soreness Does not result in any long term damage
True
T/F: muscle soreness is unavoidable
True
T/F: muscle soreness is self limiting to a few days
True
T/F: muscle soreness offers protection against redevelopment for at least 6 weeks
(may be due to adaptive process of healing)
True
reducing the eccentric component of muscle action during early training
starting training at a low intensity and gradually increasing it
Prevention of muscle soreness
4 reasons for Nutrition
- performance
- body composition
- healthy/injury
- competitive advantage
5 superior fuel benefits from nutrition
- more energy to train
- better practice = better performance
- enhanced energy during final minutes
- outwork the competition
- career longevity
5 roles of Nutrition
Hydration
Optimal nutrition via recovery, team meal & traveling
Educational functions
- AGGIE FIT labeling/offseason program
Supplement expertise
NCAA compliance
Sweat =
weight loss
Weight loss is a loss in
body fluid that regulates body tempt & lubricates tissue
electrolytes, Na, K, Cl, & Mg
Drink what size of amount of fluid every 20-30 minutes during activity at minimum ?
fist
Each pound of wt loss requires _ to __ oz of fluid for rehydration
16 to 20 oz
Consistent crampers- typically most fit,
most athletic players at their position
Sweat early and heavily
Sweat tastes salty
Visible grains of salt around face
Push sports drink, minimize water
(hyponatremia)
salty sweater
you need to minimize water intake
hyponatremia
What snacks would you encourage a salty sweater to eat?
salty snacks
- pretzels, popcorn, crackers, soups, cheese, peanut butter
- add 1/4 to 1/2 tsp salt to sports beverage
Global knowledge, research oriented, details, family history and lifecycle concerns, “how does this apply to me?”
what sex learner is this?
female
Typically, lower level of interest… PERFORMANCE, PERFORMANCE, PERFORMANCE…and vanity, professional team applications, visual learners, constant reinforcement, vulnerable to marketing/supplement claims, “don’t lecture me!”
what sex learner is this
male
T/F Both sexes have
Vulnerability with weight issues
Emotional eating
True
males have an ED tendency for
binge eat/drink
females have an ED tendency for
restrict (anorexia/bulimia)
Team meeting, cooking demo and shopping tour
Body Comp testing and 2-3 individual meetings
Results!
Team body fat: -4.3%
Team lean mass: +60.4#
Staff response:
Comprehensive plan
Impact on travel, operations
Women’s teams
Most male athletes are what type of learners
visual
3 types of nutrients
- Carbohydrate
- Protein
- Fat
Starch, like pasta, potatoes, rice, bread, cereal, pretzels, corn
Sugar, like juice, fruit and sweet drinks
Sweets, like cakes, cookies, pies, etc
Carbohydrates
Milk, eggs, meat, skinless chicken, fish, yogurt, beans, low fat cheese
Protein
Nuts, olives, avocado, and fish like salmon and tuna
Fried foods, salad dressings, whole milk
Fat
Nuts, olives, avocado, and fish like salmon and tuna
Good fat
Fried foods, salad dressings, whole milk
Bad fat
Please do not confuse your dietary needs with that of an athlete.
Match carb intake to your activity.
carbohydrates are fuel
Without enough carbohydrates, ___ is burned as fuel.
protein
Consumed within one hour of workout, carbs increase _____ by replenishing muscle _____.
endurance ; glycogen
Include _____ in every meal or snack.
Milk (skim, 1%, 2%)
Eggs
Skinless chicken or turkey
Fish
Meat
Cheese and yogurt
Beans
Nuts and nut butters
Proteins
Calories/protein/fat
Chicken wings (#6) 480/24/66
Chicken breast 220/28/1
Rib eye (6 oz) 450/42/30
Whole milk 150/7/8
Skim milk 90/7/1
Lean Protein
healthy fats enhance ____ & provide long term ____
immunity ; energy
TIMING ***
FOOD CHOICES
PHYSICAL DEMANDS
BODY COMPOSITION GOALS
Carbohydrate Digestion time
8 minutes to 2 hrs
Protein digestion time
4-6 hrs
Fat digestion time
6-8 hrs
Digestion requires
blood flow
Aggie Fit labeling:
Nutrition Rx: Be there, without being there!
Avoid walking student athletes through the line
Promote healthy, customized choices and empower the student athlete
Meal planning to “periodize” meals
Encourage foods without creating an inflexible environment
For example…
Football, once a week competition
Basketball, multiple competitions in one week
The Educational Training Table
Summer workouts + Supplements + Dieting for weight loss =
Trouble
Functional Foods
antioxidant & anti-inflammatory
Berries
Cherry, pomegranate, blueberry, cranberry juices
- Green and white teas
- No extracts due to NCAA guidelines
Watermelon, tomato, marinara (lycopene)
Olives, olive and canola oils, avocado
Tuna, salmon, etc
Nuts, nut butters, seeds (especially walnuts & almonds)
antioxidants & anti-inflammatory foods
what juice is heavily used at a&m
cherry juice - concern w/ the FDA about what’s in them
Eat a rainbow everyday
Eat whole foods/Eat from the earth
For proteins: the fewer legs, the better!
Negotiate a way to make favorites fit
Most of us know intuitively what is good for us to eat…
Make the environment conducive to success
Demonstrate that food is a priority over supplements
Athletes at all levels need coaching!
Coaches at all levels need professionals
Final Thought on Food
Nutritionist is “one who eats”
Anyone around an athlete may influence…
Athletes on a big stage are vulnerable
Supplement companies are great marketers
Eating disorders spread like a virus
All staff members need nutrition training! It takes time, effort and persistence to win coaches over.
Americans have lost the concept of “healthy weight.”
Challenges
8 Pieces of Information Gained by history
- Primary complaint
- Mechanism of injury (MOI)
- Area & nature of pain
- Functional Abilities
- Symptoms associated w/ injury
- Level of Consciousness
- Previous History
- Pre-existing medical conditions or medications
Where is the pain
What type is it
Understanding their 10 & your 10 are different
Area & nature of Pain
Overuse situation: looking at somebody who has a shoulder problem
- can you reach the gallon of milk from the refrigerator
Functional Abilities
Have you ever hurt the left shoulder?
Previous history
High BP
Diabetic
Allergic to certain medications
Pre-existing medical conditions or medications
8 observations in assessment
- Survey the entire scene
- Look for obvious signs
- Note general body alignment
- Observe Functional Abilities
- Inspect the injured area
- Be alert for signs of trauma
- Watch the athletes face & eyes
- Compare contralateral areas
Bright red blood squirting out
look for obvious signs
Walking
noting general body alignment
Do all of these steps happen at the same time ?
Yes
8 Pieces of Information gained by observation
- Expressions denoting pain
- Obvious deformity
- Bleeding
- Swelling
- Skin appearance
- Discoloration
- Symmetry
- Signs of trauma
Total and complete shutdown of body’s cooling mechanism
Heat Stoke
Body Temperature is hot
Hot, dry, flushed skin (no sweating)
Possibly unconscious
signs & symptoms of heat stroke
2 Types of Heat Stroke
- Classic
- Exertional
The body starts having internal damage when it reaches ___ degrees Fahrenheit.
105.5
T/F:
Both classic & exertional have hot body temperature
True
At what degrees do you have to be on the look out for problem?
103 degrees
____ stroke takes days to develop
No sweating
Classic Heat Stroke
___ stroke has a rapid onset
Some sweating
seen in athletes
Exertional Heat Stroke
Difference between classical vs. exertional heat stroke
sweating
Age group usually affected in Classic Heat stroke
older ppl
Age group usually affected in exertional heat stroke
15-45 yr olds
Claims many people at the same itme during heat waves
Classic Heat Stroke
Claims many ppl at the same time during athletic competition
exertional heat stroke
chronically ill health status
classic heat stroke
Healthy & physically fit health status
exertional heat stroke
sedentary activity at the time of the incident
classical heat stroke
strenuous exercise activity at time of incident
exertional heat stroke
common medication use
classic heat stroke
usually no medication use
exertional heat stroke
absent sweating
classical heat stroke
often present (50% of ppl) sweating
exertional heat stroke
3 Treatment actions of Heat Stroke
- Immediate cooling of the whole body
- Removal of clothing
- Transport
Cold water immersion: put person into ice water
when 101 or 102 take them to hospital
immediate cooling of the whole body
Removing pads/helmets
removal of clothing
ppl need to be at hospital once 101 or 102 degrees
long-term treatment; several days
Transport
Heat stroke institute dedicated to
Cory stringer
8 ways to prevent heat problems
- Fluid intake
- Wear appropriate clothing
- Proper diet to maintain electrolytes & reduction of fat
- Proper physical conditioning
- monitor environmental conditions
- Acclimzation
- Avoid 10-2 time frame
- Be aware of surfaces
fluids are replaced at a rate of one pint for every lost pound (need to weigh before and after practice)
- Need to gain weight back bc if not = ur still dehydrated
water should be given before, during, and after practice (during should give 8 oz. for every 1/2 hour)
- water should be given freely 80z for every 30 minutes
Fluid intake
(since evaporation of sweat in primary way to dissipate heat)
light colored shorts and t-shirts, loose fitting, wide brim hat
wearing appropriate clothing to prevent heat problems
(look for high or low humidity)
Heat index:
Air temperature and dew point;
Air temperature and humidity
Monitor environmental conditions
Is the heat index exact?
no ; just guidelines
Heat index is measured by a
sling psychrometer
How many days are needed to acclimatize
4 - 10 days of exposure
tennis courts, astroturf-can increase 10+ degrees
example of surfaces that can lead to heat problems
Flash to Bang Theory
for every 5 seconds after seeing lightning until hearing thunder = 1 mile
Activate lightning safety evacuation plan at the count of
30 which is 6 miles
SEC changed their policy in the Spring of
2014 : 40 second count
Allow ___ minutes from the last nearby lightning strike before returning to activity.
30 minutes
Decreased body temperature
Hypothermia
rectal temperature >90°F
Mild Hypothermia
rectal temperature <90°F
Severe Hypothermia
Still shivering
May appear clumsy
Apathetic/confused
Slurred speech
Stumbles
Drops things
appears to be drunk
Mild Hypothermia
Shivering decreases/stops
Jerky erratic movements
Individual unaware of surroundings
Severe Hypothermia
Is shivering good or bad ?
good - generating heat
Gradual rewarming
Transport
Mild Hypothermia Treatment
Transport
Do not attempt rewarming
Severe Hypothermia Treatment
1st degree frostbite aka
superficial
involves the skin and underlying tissues:
Skin is soft to touch
Skin is initially red, then white, and is usually painless
1st degree Frostbite
really cold but not frozen
1st degree frostbite
top part of the ice is frozen but you can break under the liquid
2nd degree
completely frozen
3rd degree
damage extends into the subcutaneous tissues
Skin is firm to touch but tissue beneath is soft
Skin is red and swollen
Diffuse numbness preceded by itchy or prickly sensation
White or waxy skin color may appear later
second degree frostbite
3rd degree aka
deep frostbite
involves the tissues deep to the subcutaneous layers and may result in complete destruction of the injured tissue
Skin is hard to touch
Totally numb
Blotchy white to yellow-gray or blue-gray
3rd degree
remove from cold
careful, rapid warming of the area
Management of superficial frostbite
Transport
No active rewarming
Management of deep frostbite
cynotic: bluish tint in nail bed
skin appearance
bruising common thing
discoloration
looking from side to side & comparing the 2 in the extremities
symmetry
bad to worse all of a sudden
signs of trauma
Palpitation assessment (8)
- Understand underlying anatomy
- Compare contralateral areas
- Avoid causing unnecessary pain
- Ensure area as relaxed as possible
- Demonstrate care and concern
- Encourage cooperation and confidence
- Begin away from injury
- visualize structures
Information gained by palpation (8)
- Sensory function
- Pain & point tenderness
- Deformity
- Pulses
- Muscle spasms
- Skin temperature
- Swelling
- Crepitation
can you feel it or not
sensory function
distal point to injury
pulses
distal point to injury
pulses
Squeaking noise sensation
Grinding sensation
2 types of crepititation
Stress Assessment (8)
- Promote cooperation & trust
- Calm athlete
- Begin slowly & gently
- Stress uninjured side first
- Increase intensity as tolerated
- Compare contralateral areas
- Explain maneuvers
- Talk to the athlete
Information gained by stress procedures (8)
- Ability to move
- Range of motion
- Pain
- Strength
- instability
- Point tenderness
- creptitation
- Functional abilities
Heat gained or lost by
1. conduction
2. convection
3. radiation
4. evaporation
Hyperthermia
direct contact with other objects (absorbed into surrounding objects)
conduction
indirect heat loss through a medium such as air or liquid
convection
emission/diffusion of rays of heat (sun or body emitting radiant heat energy)
radiation
sweating; only effective means the body has heat dissipation
evaporation
2 problems of dehydration
- Difficulty sweating
- Decreases the total blood volume
If you’re not sweating means
you’re not cooling down
decrease the total blood volume decreases performance potential bc
starts taking away blood flow from extremities
Painful muscle spasms that occur during or after vigorous exercise
Heat cramps
cramping **
sweating
dizziness
headache
nausea/vomiting
signs & symptoms of Heat cramps
rest
water & fluids
remove from hot environment
Heat cramps Treatment
The body loses so much water & electrolytes through sweating that fluid depletion occurs
Heat exhaustion
Skin cold & clammy
Grayish color
Dizzy, weak, faint
Nausea (red flag for moving into heat stroke)
Headache
Temperature is usually normal
pupils may be dilated
profuse sweating
signs & symptoms of heat exhaustion
Remove from heat
Loosen clothing
Drink fluids
Treatment of heat exhaustion
Nov. 7 1991
HIV + outting
Provides requirements for employers to follow to ensure employee safety with regard to occupational exposure to bloodborne pathogens
OSHA bloodborne pathogen standard (section 1910.1030)
Disease causing microorganisms that may be present in human blood
BBP (bloodborne pathogens)
2 significant BBP
- Hepatitis B (HBV)
- Human Immunodefiency virus (HIV)
Other BBP
- hepatitis C
- Hepatitis D
- Syphilis
Alot of ppl have it and don’t know it
HBV
Engineering Control
Work practice controls
Personal Protective Equipment
Universal precautions
BBP Prevention
structural or mechanical devices the company provides
Hand washing facilities
Eye stations
Sharps containers
Biohazard labels
Engineering Controls
behaviors necessary to use engineering controls effectively
Using sharps containers
Using eye wash stations
Washing hands after removing personal protective equipment
Work Practice controls
equipment provided by your employer at no cost to you
Latex gloves
Masks
Aprons
Gowns
Face shields
Personal Protective Equipment
concept that all blood and certain body fluids are to be treated as if contaminated with HIV, HBV, or other bloodborne pathogens
Universal Precautions
Blood
Semen
Vaginal secretions
Cerebrospinal fluid
Synovial fluid
Pleural fluid
Any body fluid with visible blood
Any unidentifiable body fluid
Saliva from dental procedures
Materials that require Universal Precautions
Feces
Nasal secretions
Sputum
Sweat
Tears
Urine
Vomitus
Materials that do not require universal precautions
3 doses given over a 6 month period
87% will develop immunity after the second dose
96% will develop immunity after the third dose
BBP Immunization
3 Purposes of athletic equipment
- Provide protection and safety from major significant injuries
2.Increase the comfort and pleasure of participation (by decreasing minor or nuisance injuries)
3.Prevent possible litigation
equipment must fit
equipment must be maintained
equipment must be thrown out when worn
Provide protection and safety from major significant injuries
buy sports equipment from reputable dealer
buy safest equipment that resources will permit
make sure all equipment is assembled correctly
maintain all equipment properly
use equipment for the purpose for which it was designed
warn athletes using equipment about all possible risks that the equipment could entail
use great caution in the construction or customizing of equipment
use no defective equipment
Prevent possible litigation
must function as designed or intended, demonstrating its efficacy
must fit properly and maintain position during participation
must not predispose the athlete to another injury
when used correctly must not be harmful to others
Use of acceptable athletic equipment
2 reasons planning is beneficial
- improve the healthcare of injured athletes
- Legal standpoint (failure to do so could constitute negligence)
phones should be readily accessible
someone assigned to make call and provide adequate information:
- type of emergency
- type of suspected injury
- present condition of athlete
- current assistance being given (CPR)
- location of phone being used
- exact location of emergency
keys to gates or padlocks
separate emergency plans for each sport’s field, court, or gym
all coaches, athletic trainers, nurses, students, EMS personnel should be apprised of the emergency plan at an annual meeting (especially athletic trainers and EMS)
someone should get the injured athlete to the hospital
Developing an emergency plan
- anatomy
- athletic injuries
- evaluative technique
- Signs & symptoms
- Diagnostic Procedure
Athletic
Injury
Assessment
- anatomy
- athletic injuries
- evaluative technique
- Signs & symptoms
- Diagnostic Procedure
Athletic
Injury
Assessment
Anatomy (all aspects)
Evaluative Techniques
Athletic Injuries
Fundamental Requirements for assessment
state of consciousness
pulse
pupils
deformity
vomiting
skin color
respiration
swelling
Signs:
things you notice
nausea
pain
numbness
symptoms: things the patient tells you
nausea
pain
numbness
symptoms: things the patient tells you
2 diagnostic procedures
- primary assessment
- secondary assessment
A- Airway
B-breathing
C- circulation
Primary assessment
H - history
O - observation
P - palpation
S - stress examination
secondary assessment
