Risk Management Flashcards
What is a good warmup routine
3 mintues of slow walking, light jogging, or cycling
Define Dynamic Warmup
Warmup using hopping, skipping, and bounding activities
Length of Cooldown
5-10 minutes
Define Cardiorespiratory Endurance
The ability to perform whole body large muscle activities for extended periods of time
Define Maximum Aerobic Capacity
The greatest rate at which oxygen can be taken in and used during exercise
When will the hear begin to plataue after exercise
about 2 to 3 minutes in
Define Stroke Volume
The volume of blood being pumped out with each beat
How much blood does the heart pump out
70 mL
What is the ultimate usable form of energy for muscle activity
ATP
What is Glucose derived from
Breakdown of Dietary Carbs
Longer Duration of Activty
The greater amount of fat that is used
Form of energy used during sudden outbursts
ATP
Define Anaerobic Metablosim
After a few seconds of work Glycogen is broken down to glucose.
Which also produces lactic acid
Define Anaerobic
Short bursts of energy
Aerobic
Long bursts of energy
What does Aerobic use for energy
oxygen
Formula to determine Max HR
220-Age
Define Muscular Strength
The maximum force that can be applied by a muscle during a single contraction
Define Power
The ability to generate force rapidly
Define Muscular Endurance
The ability to perform repetitive muscular contractions against some resistance
Define Slow Twitch Fibers
Type I
What are SLow Twitch Fibers rich in
Mitochondira and myoglobin
Define Fast Twitch Fibers
Type II
Which fatigues slower Type I or II
Type I (Slow Twitch)
Three types of contraction
Isometric
Concentric
Eccentric
Define Isometric Contraction
Occurs when the muscle contracts to increase tension but there is no change in the length of the muscle
E.G. Trying to move something heavy but it not going anywhere
Define Concentric Contraction
Muscle Shortens in length
Define Eccentric Contraction
Muscle lengthens while contracting
Define Isometric Exercise
Contracts muscle without creating any movement
Define Isokinetic Exercise
Exercise at a fixed velocity of movement with accommodating resistance
Define AROM
Degree which a joint can be moved through muscle contraction
Define PROM
Degree which a joint can be passively moved
6 Major Classes of Nutrition
Carbs Fats Proteins Water Vitamins Minerals
What are the macronutrients
Carbs
proteins
fats
What are the micronutrients
vitamins
minerals
water
Essential nutrients must be supplied by
Diet
Dietary Recommendations
Carbs: 55-65%
Fat: 25-30%
Protein: 15-20%
Which is the most efficient fuel source
Carbs
Average adult requires how much water
10 glasses a day
What do electrolytes do
Maintain water balance inside and outside the cell
Caloric Content of Nutrients
Carbs: 4 calories per gram
Protein: 4 Calories per gram
Fat: 9 calories per gram
Alcohol: 7 calories per gram
Define Bulimia
Gorges self with thousands of calories after a period of starvation then purges self through induced vomiting and further fasting
Define ANorexia
Denies Hunger, engages in an excesive amount of exercise
Super thin
Define Anorexia Athletica
Characterized by several of the features of anorexia but without the self starvation practices
Define Female Athlete Triad SYndrome
Combination of eating disorder amenorrhea and osteoporosis
Define Hyperthermia
Elevated body temperature
Define Conductive Heat Exchange
Physical Contact with other objects that can result in a heat loss or heat gain
Define Convective Heat Exchange
Occurs when a mass of air or water moves around an individual
Define Radiant Heat Exchange
Raident heat from the sun
Define Evaporative Heat Loss
Sweating
Recommendation about drinking fluids before a game
17-20 fluid ounces of water or a sports drink 2-3 hours before exercise
Another 7-10 fluid ounces of water 10-20 minutes before
Treatment for Heat syncope
Lying down in a cool environment, replenishing fluids
Where does Frost Nip affect
ears nose cheeks chin fingers toes
Treatment for frost bite
Gradual rewarming with water between 100-110 degrees
Define Closed Cell foam
Preferable in sports because it rebounds to its original shape quickly
Define Open celled foam
More airy, less riged
Treatment for exertional heat cramps
Ingesting large amounts of fluid, stretching, ice massage
Treatment for heat exhaustion
Rest in Cool room
Fluid replacement
Treatment for Heatstroke
Immersion in ice water
sponge cool water over body
massage limbs
Treatment for hyponatremia
Transport to ER
