Topic 3: Injury Prevention Flashcards

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1
Q

who should be making any health related decisions?

A

health care professionals

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2
Q

what is an epidemiologist?

A

the professional that studies the rate and determinants of injury
- use research methods to investigate the rates and determinants of injury and disease

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3
Q

Define EpidemiOLOGY

A

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

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4
Q

how will epidemiologists determine the causes of a disease?

A

they will combine knowledge of research methods and research health related problems

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5
Q

what are epidemiological factors?

A

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

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6
Q

What aspects will need to be considered with respect to the ‘person’ variable in epidemiological factors?

A

age, ethnicity, lifestyle, sex

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7
Q

What aspects will need to be considered with respect to the ‘place’ variable in epidemiological factors?

A
  • climate, diet, population density, playing surface
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8
Q

What aspects will need to be considered with respect to the ‘time’ variable in epidemiological factors?

A
  • viruses are better in cold and bacteria is better is warm
  • ex. cold happens when seasons changes
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9
Q

what does knowing the cause of an injury or illness do for us?

A
  • 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
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10
Q

ways to prevent injury and promote wellness:

A
  • 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
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11
Q

main purpose of a pre-participation exam (PPE)?

A

pick up the problems that could predispose an athlete to injury

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12
Q

what are our MACROnutrients and what are their roles?

A
  • carbs, proteins and fats
  • production of energy
  • growth, repair, and tissue maintenance
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13
Q

what are our MICROnutrients and what are their roles?

A
  • vitamins, minerals and water
  • regulation of body processes
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14
Q

how is ATP initially produced?

A

from the breakdown of glucose in muscle AKA anaerobic metabolism

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15
Q

What is ATP?

A

our immediate energy source

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16
Q

when is utilizing fat as an energy source occur?

A

only under aerobic conditions like longer duration activities.

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17
Q

the type of ATP production is determined by what?

A

intensity.
short burst (high intensity) = anaerobic
vs.
long duration (sustained intensity) = aerobic

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18
Q

what is our bodys most efficient energy source?

A

carbohydrates

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19
Q

what are carbohydrates two main components?

A
  • simple carbohydrates (simple sugars)
  • complex carbohydrates (starches and fibers)
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20
Q

how does the body use starch?

A

it breaks it down into simple sugars and unused starched are stored as glycogen

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21
Q

types of fibers

A
  • soluble
  • insoluble
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22
Q

what does fiber do?

A
  • it aids in the normal elimination of waste
  • prevents colon cancer
  • reduces incidences of constipation and other bowel issues like colitis
  • help with diabetes
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23
Q

what does too much fiber do?

A

intestinal discomfort and constipation

24
Q

what does excess protein get converted into?

A

fat

25
Q

what do proteins do for our body mainly?

A

growth, maintenance and repair of the body

26
Q

what do proteins do for us?

A
  • build cell membranes
  • carries heredity information
  • maintains acid-base balance
  • promotion of hormones or synthesis of hormones
27
Q

what are fats essential for?

A

normal growth and development

28
Q

Saturated fatty acids:

A
  • derived from animal products
  • solid at room temperature
  • increases risk of heart disease
29
Q

unsaturated fatty acids:

A
  • plant derives
  • liquid at room temperature
  • decreases heart disease, stroke and hypertension
30
Q

trans fatty acids:

A
  • resembles saturated fat
  • junk food and fast food
31
Q

omega-3 fatty acids:

A
  • unsaturated fat
  • cold water fish
32
Q

what do vitamins serve as?

A

regulators in many body processes

33
Q

what vitamins are fat soluble?

A

A DEK :)
- found in fatty portion of foods and oils
our body can store it so we do NOT need these everyday

34
Q

what vitamins are water soluble?

A

C and B-complex
- help to regulate metabolism but cannot be stored
our body cannot store it so we DO need these everyday

35
Q

What vitamins are our antioxidants?

A
  • ACE
  • may prevent premature aging, cancers and heart disease
  • found in dark green, deep yellow and orange fruits and vegetables
36
Q

how to find if there is a vitamin deficiency?

A

blood tests

37
Q

what do minerals do for us and where are they stored?

A
  • have a role in body function
  • many are stored in liver and bones
38
Q

what mineral makes up about 40% of our bodies minerals?

A

calcium

39
Q

what is the most essential nutrient for all chemical processes?

A

water

40
Q

how much of the water in our body lives inside of our cells?

A

62%

41
Q

what does SAID stand for?

A

specific adaptation to an imposed demand (ex. to get stronger biceps, work biceps)

42
Q

Principles of Conditioning and Training

A
  • safety
  • warm-up/cool-down
  • motivation
  • overload and SAID principles
  • consistency and routine
  • progression
  • intensity
  • specificity
  • individuality
  • relaxation / minimize stress
43
Q

why do we “warm-up”?

A
  • 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
44
Q

whats ones of the main reasons for a cool-down?

A

bring the body’s temperature back to its resting state

45
Q

Cool down factors:

A
  • 5-10 minutes
  • decreased muscle soreness if stretch after workout (flushes out lactic acid to prevent DOMS)
46
Q

Techniques of Resistance training:

A
  • 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

47
Q

what is the overload principle?

A
  • to gain more- must increase and upgrade activity
  • work at or near maximum capacity
  • applicable to conditioning and training
    must challenge the person
48
Q

too much overload can lead to what?

A

overtraining

49
Q

what is wrong with overtraining?

A
  • 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
50
Q

Undertraining can lead to what?

A

muscle atrophy

51
Q

what is muscle atrophy?

A
  • when you lose size and strength of a muscle (reversibility)
52
Q

how long will it take to start seeing reversibility in muscles?

A

as little as seven days.

53
Q

Factors that limit flexibility

A
  • bony structures
  • excessive fat
  • muscle and tendon lengths
  • connective tissue
  • skin
  • neural tissue tightness (nerves become tight)
54
Q

Mechanisms for improving flexibility:

A
  • 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
55
Q
A