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AT Exam > Risk Management (4-8) > Flashcards

Risk Management (4-8) Flashcards

1
Q

what are 10 principles of conditioning

A
  1. safety
  2. motivation
  3. warm up/cool down
  4. overload
  5. progression
  6. intensity
  7. specificity
  8. individualizition
  9. consistency
  10. minimize stress
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2
Q

what is SAID

A

specific adaptations to imposed demands - the body will gradually adapt to overcome stresses placed on it

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3
Q

purpose of warm up

A
  • increase muscle temp
  • increase circulation
  • stimulate cardiorespiratory
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4
Q

what is VO2max?

A

max aerobic capacity, the greatest rate at which oxygen can be taken in and used during exercise

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5
Q

what are 3 factors that determine VO2max?

A
  1. external respiration - pulmonary function and ventilatory process
  2. gas transport ** most limiting factor
  3. internal respiration - use of oxygen to produce energy
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6
Q

when does stroke volume plateau

A

at 40% maximal Heart rate

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7
Q

what is training effect

A

increased efficiency of heart to pump blood (cardiac output)

- stroke volume increases while heart rate decreases

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8
Q

describe intensity and duration of aerobic activity

A

long duration, continious, less intense 60-90% max range

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9
Q

describe intensity and duration of anaerobic activity

A

explosive, short duration, 10s-2min, 90-100% man range

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10
Q

what is FITT principle for improving CR endurance

A

Frequency - 3-5 sessions/week
Intensity - identify w/ HR (70%)
Type - aerobic activity
Timing - atleast 20 mins

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11
Q

HRmax equation?
HRR equation?
Target HR equation

A

HRmax = 208 - 0.7 x Age
HRR = HRmax - HRrest
Target HR = HRrest + % Target intensity x HRR

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12
Q

what are 3 techniques to improve CR endurance

A 
continuous training (FITT)
interval training 
Fartletk (speed play)
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13
Q

explain how muscles hypertrophy

A

myofilaments (contractile element of muscle) increase in size and number causing muscle fibers to increase in diameter

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14
Q

what are slow twitch fibers (Type 1)

A

slow oxidative

  • red in colour (has myoglobin)
  • resist fatigue because they carry O2
  • takes long to generate force
  • aerobic
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15
Q

what are fast twitch fibers (type 2)

A

fast oxidative glycolytic

  • quick forceful contraction
  • fatigue easily
  • short term anaerobic
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16
Q

describe subtypes of fast twitch fibers

A

Type 2a - moderatly resistant to fatigue
Type 2b - white, fatigue fast
Type 2x - fastest, contract rapidly, fatigue fast

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17
Q

what is plyometric exercise

A

exercise that has rapid stretch of muscle eccentrically, followed by rapid concentric contraction - to produce explosive movement

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18
Q

factors that limit flexibility

A
  • bony structure
  • excess fat
  • inelastic skin
  • muscles
  • connective tissue tightness
  • neural tissue tightness
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19
Q

Neurophysiological basis of stretching

  • muscle spindle
  • golgi tendon reflex
  • autogenic inhibition
  • reciprocal inhibition
A
  • muscle spindle: respond to stretch, impulse to CNS, cause muscle to contract (resist stretch)
  • GTO: sense change in tension, impulse to CNS, cause muscle to reflexively relax (overrides muscle spindle)
  • Autogenic inhibition: reflex relaxation of antagonist
  • Reciprocal Inhibition: contract agonist causes relaxation antagonist
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20
Q

What are diet intake recommendations

A

carbs 45-65%
fat 20-35%
protein 10-35%

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21
Q

role of calcium

A
  • bones, teeth
  • muscle contraction
  • nerve conduction
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22
Q

role of iron

A

form hemoglobin

23
Q

what is protein intake for muscle building

A

1 - 1.5 g of protein / kg BW

24
Q

what are physiological effects of creatine

A
  • resynthesis ATP
  • protein synthesis
  • decrease total Cholesterol, Triglycerides
  • increase fat-free mass
25
Q

what is loading dosage phase for creatine?

maintenace dosage?

A

loading - consume 0.3 g / kg of BW for 5 days

maintenance - consume 0.03 g / kg of BW for month

26
Q

what is purpose of pre-event meal

A

maximize carb stored in muscle as glycogen

27
Q

what is glycogen supercompensation?

how often should it be done?

A

increase glycogen stores in muscle/liver by increasing CHO intake 1 week before event, reducing training
- not more than 2-3x / year

28
Q

what are low GI foods good for

A

less spike in BG and insulin levels - release energy slowly over period of time

29
Q

what are the calories in CHO, fat, protein, alcohol

A

CHO - 4 calories/g
Protein - 4 calories/g
Fat - 9 calories/g
Alcohol - 7 calories/g

30
Q

what is female triad syndrome

A
  • osteoporosis
  • amenorrhea
  • eating disorder
31
Q

what are factors that affect body temp

A 
metabolic heat production 
conduction
convection
radiation
evaporation
32
Q

when is evaporation impaired

A

at 65-75% humidity

33
Q

ways to prevent heat illness

A
  1. hydration - loss of 2% BW is dehydration
  2. acclimitization to heat - progressive exposoure over 6 days, short practices
  3. ID Susceptible individuals - overweight, poor fitness
  4. Uniforms
  5. Weight records - loss of 2% BW is dehydratio
  6. Monitor heat index
34
Q

why does heat syncope happen

A

vasodilation of blood vessels and pooling of blood in extremities

35
Q

how do heat cramps occur

A

excessive fluid intake and loss of water/electrolytes

36
Q

name S/S of Exertional Heat Exhaustion

A
  • lethargy, pale skin, sweating, cramps, nausa/vomit/diarrhea, dizziness
  • no change to CNS
  • rectal temp is 105 F
37
Q

name S/S of Exertional Heat Stroke

A
  • CNS dysfunction
  • Body temp over 105 F
  • slow breathing, rapid pulse, no sweating, dec BP, dehydration
  • requires MD clearance
38
Q

What happens in Acute Exertional Rhabdomyolysis?
What are S/S?
Who is at risk

A

skeletal muscle breakdown causing myoglobin to leak into blood
S/S: dark urine, mm weakness, swelling, pain
Risk: sickle cell trait

39
Q

What are S/S of Exertional Hyponatremia?

A

headache, nausea, swelling hands/feet, lethargy, low blood sodium

40
Q

__% heat loss through radiation

__% heat loss through evaporation

A

65%

20%

41
Q

when does shivering stop?

what temp does death occur

A

shivering stops at 29.4-32.2 C

death from 25-29 C

42
Q

What are signs of Mild Hypothermia?

A

shivering, incr BP, loss of fine motor skill, lethargy, amensia

43
Q

what are signs of Moderate-Severe Hypothermia?

A

shivering stop, dec vitals, dec mental function, slurred speech, LOC, dec gross motor, arrthymia (Severe)

44
Q

what is difference bw frost nip and chillblains

A

frost nip - skin is cold, firm, painless, can peel/blister - occurs in ears, nose, fingers with windy cold temp
chill blain - type of frost bite, skin is red, swell can have tingling

45
Q

What happens in High Altitude Pulmonary edema?

S/S?

A

pulmonary edema forms because of fluids in alveolar walls

S/S - cough, headache, LOC

46
Q

What happens in High Altitude Cerebral Edema?

S/S?

A

hypoxia causes increase blood flow in brain

S/S: severe headache, confusion, neurological signs, mental dysfunction

47
Q

How does sickle-cell trait get affected in high altitudes

A

hemoglobin cells get clumped together, can cause enlarged spleen which is prone to rupture

48
Q

How do you count how far away lightning is?

what are measures for safety?

A

seconds flash to bang, divide by 5
30 - monitor, could be dangerous
15 - evacuate

49
Q

what does NOCSAE stand for

A

National Operating Committee on Standards for Athletic Equipment

50
Q

what is the helmet standard

A

statement that helmet has met requirements of performance tests when it was manufactured

51
Q

what is the the fit check for helmets

A
  • slide credit card between head and liner
  • cheek pads snug
  • covers base of skull
  • 2 fingers above eyes
  • ear holes line up
  • 3 fingers above nose
  • doesnt move
52
Q

what is difference between cantilever and noncantilever shoulder pads?

A

cantilever - pads over shoulder to disperse force (blocking and tackling)
noncantilever - doesnt restrict shoulder motion (QB, non tackle)

53
Q

how do you fit for shoulder pads

A
  • measure width of shoulders
  • inside shoulder pad should cover tip of shoulder
  • epaulets cups cover deltoid but allow for motion

AT Exam (5 decks)

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