Risk Management (4-8)

Question 1

what are 10 principles of conditioning

Answer 1

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

Question 2

what is SAID

Answer 2

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

Question 3

purpose of warm up

Answer 3

• increase muscle temp
• increase circulation
• stimulate cardiorespiratory

Question 4

what is VO2max?

Answer 4

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

Question 5

what are 3 factors that determine VO2max?

Answer 5

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

Question 6

when does stroke volume plateau

Answer 6

at 40% maximal Heart rate

Question 7

what is training effect

Answer 7

increased efficiency of heart to pump blood (cardiac output)

- stroke volume increases while heart rate decreases

Question 8

describe intensity and duration of aerobic activity

Answer 8

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

Question 9

describe intensity and duration of anaerobic activity

Answer 9

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

Question 10

what is FITT principle for improving CR endurance

Answer 10

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

Question 11

HRmax equation?
HRR equation?
Target HR equation

Answer 11

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

Question 12

what are 3 techniques to improve CR endurance

Answer 12

continuous training (FITT)
interval training 
Fartletk (speed play)

Question 13

explain how muscles hypertrophy

Answer 13

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

Question 14

what are slow twitch fibers (Type 1)

Answer 14

slow oxidative

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

Question 15

what are fast twitch fibers (type 2)

Answer 15

fast oxidative glycolytic

• quick forceful contraction
• fatigue easily
• short term anaerobic

Question 16

describe subtypes of fast twitch fibers

Answer 16

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

Question 17

what is plyometric exercise

Answer 17

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

Question 18

factors that limit flexibility

Answer 18

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

Question 19

Neurophysiological basis of stretching

• muscle spindle
• golgi tendon reflex
• autogenic inhibition
• reciprocal inhibition

Answer 19

• 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

Question 20

What are diet intake recommendations

Answer 20

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

Question 21

role of calcium

Answer 21

• bones, teeth
• muscle contraction
• nerve conduction

Question 22

role of iron

Answer 22

form hemoglobin

Question 23

what is protein intake for muscle building

Answer 23

1 - 1.5 g of protein / kg BW

Question 24

what are physiological effects of creatine

Answer 24

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

Question 25

what is loading dosage phase for creatine? | maintenace dosage?

Answer 25

loading - consume 0.3 g / kg of BW for 5 days | maintenance - consume 0.03 g / kg of BW for month

Question 26

what is purpose of pre-event meal

Answer 26

maximize carb stored in muscle as glycogen

Question 27

what is glycogen supercompensation? | how often should it be done?

Answer 27

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

Question 28

what are low GI foods good for

Answer 28

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

Question 29

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

Answer 29

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

Question 30

what is female triad syndrome

Answer 30

- osteoporosis - amenorrhea - eating disorder

Question 31

what are factors that affect body temp

Answer 31

``` metabolic heat production conduction convection radiation evaporation ```

Question 32

when is evaporation impaired

Answer 32

at 65-75% humidity

Question 33

ways to prevent heat illness

Answer 33

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

Question 34

why does heat syncope happen

Answer 34

vasodilation of blood vessels and pooling of blood in extremities

Question 35

how do heat cramps occur

Answer 35

excessive fluid intake and loss of water/electrolytes

Question 36

name S/S of Exertional Heat Exhaustion

Answer 36

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

Question 37

name S/S of Exertional Heat Stroke

Answer 37

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

Question 38

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

Answer 38

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

Question 39

What are S/S of Exertional Hyponatremia?

Answer 39

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

Question 40

__% heat loss through radiation | __% heat loss through evaporation

Answer 40

65% | 20%

Question 41

when does shivering stop? | what temp does death occur

Answer 41

shivering stops at 29.4-32.2 C | death from 25-29 C

Question 42

What are signs of Mild Hypothermia?

Answer 42

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

Question 43

what are signs of Moderate-Severe Hypothermia?

Answer 43

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

Question 44

what is difference bw frost nip and chillblains

Answer 44

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

Question 45

What happens in High Altitude Pulmonary edema? | S/S?

Answer 45

pulmonary edema forms because of fluids in alveolar walls | S/S - cough, headache, LOC

Question 46

What happens in High Altitude Cerebral Edema? | S/S?

Answer 46

hypoxia causes increase blood flow in brain | S/S: severe headache, confusion, neurological signs, mental dysfunction

Question 47

How does sickle-cell trait get affected in high altitudes

Answer 47

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

Question 48

How do you count how far away lightning is? | what are measures for safety?

Answer 48

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

Question 49

what does NOCSAE stand for

Answer 49

National Operating Committee on Standards for Athletic Equipment

Question 50

what is the helmet standard

Answer 50

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

Question 51

what is the the fit check for helmets

Answer 51

- 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

Question 52

what is difference between cantilever and noncantilever shoulder pads?

Answer 52

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

Question 53

how do you fit for shoulder pads

Answer 53

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