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New BOC Cards > Risk Management > Flashcards

Risk Management Flashcards

1
Q

What is a good warmup routine

A

3 mintues of slow walking, light jogging, or cycling

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2
Q

Define Dynamic Warmup

A

Warmup using hopping, skipping, and bounding activities

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3
Q

Length of Cooldown

A

5-10 minutes

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4
Q

Define Cardiorespiratory Endurance

A

The ability to perform whole body large muscle activities for extended periods of time

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5
Q

Define Maximum Aerobic Capacity

A

The greatest rate at which oxygen can be taken in and used during exercise

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6
Q

When will the hear begin to plataue after exercise

A

about 2 to 3 minutes in

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7
Q

Define Stroke Volume

A

The volume of blood being pumped out with each beat

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8
Q

How much blood does the heart pump out

A

70 mL

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9
Q

What is the ultimate usable form of energy for muscle activity

A

ATP

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10
Q

What is Glucose derived from

A

Breakdown of Dietary Carbs

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11
Q

Longer Duration of Activty

A

The greater amount of fat that is used

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12
Q

Form of energy used during sudden outbursts

A

ATP

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13
Q

Define Anaerobic Metablosim

A

After a few seconds of work Glycogen is broken down to glucose.
Which also produces lactic acid

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14
Q

Define Anaerobic

A

Short bursts of energy

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15
Q

Aerobic

A

Long bursts of energy

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16
Q

What does Aerobic use for energy

A

oxygen

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17
Q

Formula to determine Max HR

A

220-Age

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18
Q

Define Muscular Strength

A

The maximum force that can be applied by a muscle during a single contraction

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19
Q

Define Power

A

The ability to generate force rapidly

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20
Q

Define Muscular Endurance

A

The ability to perform repetitive muscular contractions against some resistance

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21
Q

Define Slow Twitch Fibers

A

Type I

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22
Q

What are SLow Twitch Fibers rich in

A

Mitochondira and myoglobin

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23
Q

Define Fast Twitch Fibers

A

Type II

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24
Q

Which fatigues slower Type I or II

A

Type I (Slow Twitch)

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25
Q

Three types of contraction

A

Isometric
Concentric
Eccentric

26
Q

Define Isometric Contraction

A

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

27
Q

Define Concentric Contraction

A

Muscle Shortens in length

28
Q

Define Eccentric Contraction

A

Muscle lengthens while contracting

29
Q

Define Isometric Exercise

A

Contracts muscle without creating any movement

30
Q

Define Isokinetic Exercise

A

Exercise at a fixed velocity of movement with accommodating resistance

31
Q

Define AROM

A

Degree which a joint can be moved through muscle contraction

32
Q

Define PROM

A

Degree which a joint can be passively moved

33
Q

6 Major Classes of Nutrition

A 
Carbs
Fats
Proteins
Water
Vitamins
Minerals
34
Q

What are the macronutrients

A

Carbs
proteins
fats

35
Q

What are the micronutrients

A

vitamins
minerals
water

36
Q

Essential nutrients must be supplied by

A

Diet

37
Q

Dietary Recommendations

A

Carbs: 55-65%
Fat: 25-30%
Protein: 15-20%

38
Q

Which is the most efficient fuel source

A

Carbs

39
Q

Average adult requires how much water

A

10 glasses a day

40
Q

What do electrolytes do

A

Maintain water balance inside and outside the cell

41
Q

Caloric Content of Nutrients

A

Carbs: 4 calories per gram
Protein: 4 Calories per gram
Fat: 9 calories per gram
Alcohol: 7 calories per gram

42
Q

Define Bulimia

A

Gorges self with thousands of calories after a period of starvation then purges self through induced vomiting and further fasting

43
Q

Define ANorexia

A

Denies Hunger, engages in an excesive amount of exercise

Super thin

44
Q

Define Anorexia Athletica

A

Characterized by several of the features of anorexia but without the self starvation practices

45
Q

Define Female Athlete Triad SYndrome

A

Combination of eating disorder amenorrhea and osteoporosis

46
Q

Define Hyperthermia

A

Elevated body temperature

47
Q

Define Conductive Heat Exchange

A

Physical Contact with other objects that can result in a heat loss or heat gain

48
Q

Define Convective Heat Exchange

A

Occurs when a mass of air or water moves around an individual

49
Q

Define Radiant Heat Exchange

A

Raident heat from the sun

50
Q

Define Evaporative Heat Loss

A

Sweating

51
Q

Recommendation about drinking fluids before a game

A

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

52
Q

Treatment for Heat syncope

A

Lying down in a cool environment, replenishing fluids

53
Q

Where does Frost Nip affect

A 
ears 
nose
cheeks
chin
fingers 
toes
54
Q

Treatment for frost bite

A

Gradual rewarming with water between 100-110 degrees

55
Q

Define Closed Cell foam

A

Preferable in sports because it rebounds to its original shape quickly

56
Q

Define Open celled foam

A

More airy, less riged

57
Q

Treatment for exertional heat cramps

A

Ingesting large amounts of fluid, stretching, ice massage

58
Q

Treatment for heat exhaustion

A

Rest in Cool room

Fluid replacement

59
Q

Treatment for Heatstroke

A

Immersion in ice water
sponge cool water over body
massage limbs

60
Q

Treatment for hyponatremia

A

Transport to ER

New BOC Cards (13 decks)

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