Topic 3: Injury Prevention Flashcards
who should be making any health related decisions?
health care professionals
what is an epidemiologist?
the professional that studies the rate and determinants of injury
- use research methods to investigate the rates and determinants of injury and disease
Define EpidemiOLOGY
the study of the distribution and determinants of the varying rates of diseases, injuries, or other health states in human populations
- there is a cause to any injury or problem or disease that happens, NOT bad luck
how will epidemiologists determine the causes of a disease?
they will combine knowledge of research methods and research health related problems
what are epidemiological factors?
how often an injury or illness occurs with respect to 3 variables:
- person
- place
- time
epidemiologists search for the why
- they consider any or all of the factors that could be impacting the outcome
What aspects will need to be considered with respect to the ‘person’ variable in epidemiological factors?
age, ethnicity, lifestyle, sex
What aspects will need to be considered with respect to the ‘place’ variable in epidemiological factors?
- climate, diet, population density, playing surface
What aspects will need to be considered with respect to the ‘time’ variable in epidemiological factors?
- viruses are better in cold and bacteria is better is warm
- ex. cold happens when seasons changes
what does knowing the cause of an injury or illness do for us?
- helps to determine what the best means of prevention or the best course of treatment
- know if a rule affects it
- help monitor health of community
- see if equipment is being used properly
ways to prevent injury and promote wellness:
- conduct PPE (pre-seasonal exam)
- explain important diets and lifestyle choices
- develop training and conditioning programs
- select and fit protective equipment properly
- ensure appropriate medication use and discourage substance abuse
- ensure safe environment
main purpose of a pre-participation exam (PPE)?
pick up the problems that could predispose an athlete to injury
what are our MACROnutrients and what are their roles?
- carbs, proteins and fats
- production of energy
- growth, repair, and tissue maintenance
what are our MICROnutrients and what are their roles?
- vitamins, minerals and water
- regulation of body processes
how is ATP initially produced?
from the breakdown of glucose in muscle AKA anaerobic metabolism
What is ATP?
our immediate energy source
when is utilizing fat as an energy source occur?
only under aerobic conditions like longer duration activities.
the type of ATP production is determined by what?
intensity.
short burst (high intensity) = anaerobic
vs.
long duration (sustained intensity) = aerobic
what is our bodys most efficient energy source?
carbohydrates
what are carbohydrates two main components?
- simple carbohydrates (simple sugars)
- complex carbohydrates (starches and fibers)
how does the body use starch?
it breaks it down into simple sugars and unused starched are stored as glycogen
types of fibers
- soluble
- insoluble
what does fiber do?
- it aids in the normal elimination of waste
- prevents colon cancer
- reduces incidences of constipation and other bowel issues like colitis
- help with diabetes
what does too much fiber do?
intestinal discomfort and constipation
what does excess protein get converted into?
fat
what do proteins do for our body mainly?
growth, maintenance and repair of the body
what do proteins do for us?
- build cell membranes
- carries heredity information
- maintains acid-base balance
- promotion of hormones or synthesis of hormones
what are fats essential for?
normal growth and development
Saturated fatty acids:
- derived from animal products
- solid at room temperature
- increases risk of heart disease
unsaturated fatty acids:
- plant derives
- liquid at room temperature
- decreases heart disease, stroke and hypertension
trans fatty acids:
- resembles saturated fat
- junk food and fast food
omega-3 fatty acids:
- unsaturated fat
- cold water fish
what do vitamins serve as?
regulators in many body processes
what vitamins are fat soluble?
A DEK :)
- found in fatty portion of foods and oils
our body can store it so we do NOT need these everyday
what vitamins are water soluble?
C and B-complex
- help to regulate metabolism but cannot be stored
our body cannot store it so we DO need these everyday
What vitamins are our antioxidants?
- ACE
- may prevent premature aging, cancers and heart disease
- found in dark green, deep yellow and orange fruits and vegetables
how to find if there is a vitamin deficiency?
blood tests
what do minerals do for us and where are they stored?
- have a role in body function
- many are stored in liver and bones
what mineral makes up about 40% of our bodies minerals?
calcium
what is the most essential nutrient for all chemical processes?
water
how much of the water in our body lives inside of our cells?
62%
what does SAID stand for?
specific adaptation to an imposed demand (ex. to get stronger biceps, work biceps)
Principles of Conditioning and Training
- safety
- warm-up/cool-down
- motivation
- overload and SAID principles
- consistency and routine
- progression
- intensity
- specificity
- individuality
- relaxation / minimize stress
why do we “warm-up”?
- prevent muscoskeletal injury and soreness
- enhance performance
- stimulates CV system
- increases metabolic processes, core temp, and muscle elasticity
- 15-20 min of dynamic stretches is recommended
whats ones of the main reasons for a cool-down?
bring the body’s temperature back to its resting state
Cool down factors:
- 5-10 minutes
- decreased muscle soreness if stretch after workout (flushes out lactic acid to prevent DOMS)
Techniques of Resistance training:
- progressive resistance exercise
- overload principle must be applied to grow muscle
- increase intensities to enhance strength over time
- same intensity sustains muscle strength
increase load or intensity or both to gain increase strength
what is the overload principle?
- to gain more- must increase and upgrade activity
- work at or near maximum capacity
- applicable to conditioning and training
must challenge the person
too much overload can lead to what?
overtraining
what is wrong with overtraining?
- can result in psychology and physiological breakdown causing injury, fatigue and illness
- training appropriately, eating right, and getting appropriate amount of rest are critical for prevention
Undertraining can lead to what?
muscle atrophy
what is muscle atrophy?
- when you lose size and strength of a muscle (reversibility)
how long will it take to start seeing reversibility in muscles?
as little as seven days.
Factors that limit flexibility
- bony structures
- excessive fat
- muscle and tendon lengths
- connective tissue
- skin
- neural tissue tightness (nerves become tight)
Mechanisms for improving flexibility:
- range of motion may increase due to strength reflex
- depends on one’s ability to tolerate the stretch
- may be due to viscoelastic properties of the tissues
