Quiz #2/Test #2
How can we prevent jet lag?
- Depart well rested - Pre-adjust by eating according to time changes, avoid dehydration & altering training schedule - use caffeine when traveling west - adopt local time on arrival - avoid alcohol, before during & after trip
What are some ways athletes tend to deal with injuries?
- Viewed as disastrous - opportunity to show courage - use as an excuse for poor performance - escape from losing team - everybody deals differently
How does the body adapt to jet lag?
- immediately (protein metabolism) - over 8 days (body temperature) - three weeks (adrenal hormones)
What are the different forms of stretching?
1. Ballistic 2. Dynamic 3. Static
What are 3 ways to improve cardiorespiratory endurance?
1. Continuous training: frequency at least 3 times a week 2. Interval training 3. Speed play: cross country running with varying terrain
What are the forms of visual rehearsal involved in imagery and what is their purpose?
1. Coping rehearsal: visualizing the problem and a way to overcome it 2. Mastery rehearsal: visualizing a successful return to competition 3. Emotive rehearsal: visualizing confidence and pride in ones self 4. Body rehearsal: visualize the body healing
What stages do patients go through psychologically after an injury?
1. Immediate post injury - fear and denial reign 2. Early postoperative period - patient becomes a disabled individual 3. Advanced postoperative/rehabilitation period - positive reinforcement critical during this time
How can we help patients regain confidence?
1. Progress in small increments 2. Have patient practice systematic desensitization (relaxation techniques, monitoring anxiety)
What are the reactive phases after an injury occurs?
1. Reaction to injury 2. Reaction to rehabilitation 3. Reaction to return to play or termination of career
What are the 3 techniques for coping with pain & describe each
1. Tension reduction: works to reduce muscle tension associated with anxiety, pain-spasm-pain cycle 2. Attention diversion: diverting attention away from injury/pain by engaging in mental problem solving/pleasant events 3. Altering the pain sensation: utilize imagination to alter pain (thinking you're at the beach when you're freezing)
What are the types of fast twitch fibers?
1. lla = moderately fatigue resistant 2. llx & lld = fast glycolytic, short anaerobic bursts 3. llb = true fast twitch
How quickly will adults lose water/fluids?
1.5L per hour
How much water/fluids should you consume prior to activity?
17-20 fl oz 2-3 hours prior to activity & an additional 7-10 fl oz 10-20 minutes before exercise
Body requires ___________ daily when engaged in minimal activity
2.5L of water
Relative humidity of ___________ impairs evaporation
65%
Relative humidity of _________ stops evaporation
75%
What is a catastrophic injury?
A permanent functional disability
______________: dynamic flexibility; ability to move a joint with little resistance
Active ROM
What do these characteristics describe? - Sudden catabolic destruction and degeneration of skeletal muscle - Occurs during intense exercise in heat & humidity resulting in: -Gradual muscle weakness, swelling, pain, dark urine, renal dysfunction - Severe case = sudden collapse, renal failure & death - Associated with individuals that have sickle cell trait - Should be referred to a physician immediately
Acute Exertional Rhabdomyolysis
______________: muscle producing movement; quads contract to produce knee extension
Agonist
____________: muscle undergoing stretch during movement (muscle acting opposite of agonist); hamstrings will stretch during knee extension
Antagonist
How can we prevent hypothermia?
Apparel: waterproof & windproof fabrics, layers - be aware of inadequate clothing, improper warm up & chill factor can lead to injury, frostbite, chilblains, and/or minor respiratory problems - be aware of hydration levels as well as enhanced blood volume and heat maintenance
What should you do if you are in danger from lightening?
Avoid large trees, flags/light poles, standing water & metal objects. Last resort find a car or ditch for safety. If hair stands up on hand/back of neck you are in imminent danger & should crouch down
____________: syndrome related to physical and emotional exhaustion leading to negative concept of self, job and sports attitudes, and loss of concern for feelings of others; can impact physical health
Burnout
What type of exercise is best for adolescents?
Calisthenics
_______________: resistance training without using equipment ex. sit ups/push ups
Calisthenics
_______________: results from prolonged exposure causing redness and swelling, tingling pain in toes & fingers; due to poor peripheral circulation
Chillblains
_______________: desynchronization of biological & biophysical time clock
Circadian Dysrhythmia (jet lag)
____________: muscle shortens in length as contracting to overcome resistance
Concentric
_______________: heat gain or loss that results from physical contact with an object
Conductive Heat Exchange
____________________: heat gain or loss with the "medium" around the body (medium can refer to air/water) Ex. using an elliptical vs. running outside
Convective Heat Exchange
______________: is an essential component of workout that brings the body back to resting state & lasts about 5-10 minutes; results in decreased muscle soreness following training
Cool-down
______________: indicates frozen skin requiring hospitalization; rapid rewarming is necessary, tissue will become blotchy red, swollen, painful & may become gangrenous
Deep Frostbite
What are the 5 steps of the Kubler Ross model?
Denial, Anger, Bargaining, Depression, Acceptance
______________: negative stressors
Distress
What does core training work to improve?
Dynamic postural control, muscular balance, functional strength, neuromuscular efficiency
______________: muscle lengthens as contracting due to resistance being greater than muscular force; best for strength gain
Eccentric
What can limit heat dissipation?
Equipment
_________: positive stress (beneficial)
Eustress
When radiant heat and environment temperature are higher than body temperature, loss of heat through ____________ is key
Evaporation (Evaporative Heat loss)
What do these characteristics describe? - Life threatening condition - Unknown specific cause - Core temp is higher than 104 - Sudden collapse, CNS dysfunction, flushed hot skin, minimal sweating, shallow breathing, strong, rapid pulse - Unable to sustain adequate cardiac output - Drastic measures taken to cool athlete - Strip clothing, cold water immersion, transport to hospital, cool first, transport second - Athlete should avoid exercise for a minimum of one week and gradually return to full practice (must be asymptomatic & cleared by physician) - Death may result if not treated appropriately
Exertion Heat Stroke
What do these characteristics describe? - Fluid/electrolyte disorder --> abnormally low concentration of sodium in blood - Caused by ingesting too much fluid before, during & after exercise - May be result of too little sodium in diet or too much ingested fluids over a period of prolonged exercise - Athletes that ingest large quantities of water and sweat over several hours are at risk (marathon, triathlon) - Preventable - must maintain balance - Signs & symptoms: progressively worsening headache, nausea, vomiting, swelling of hands/feet, lethargy, apathy or agitation, low blood sodium, could compromise CNS & create life-threatening situation - If levels cannot be determined on site, measures to rehydrate should be delayed and the athlete should be transported to a medical facility - Delivery of sodium, diuretics, or intravenous solutions may be necessary
Exertion Hyponatremia
What do these characteristics describe? - Inadequate fluid replacement - Unable to sustain adequate cardiac output - Signs of profuse sweating, pale skin, mildly elevated temperature, dizziness, nausea, hyperventilation, persistent muscle cramps, loss of coordination - May develop heat cramps/become faint - Core temp will be <104 - Immediate fluid ingestion, place in cool environment & remove excess clothing, monitor vital signs, return to play if adequately rehydrated, could progress to exertional heat stroke
Exertional Heat Exhaustion
What do these characteristics describe? - fatigue quickly - anaerobic in nature - high force in short amount of time - produce powerful movements
Fast twitch (Type 2, fast oxidative glycolytic)
What does circadian dysrhythmia cause?
Fatigue, headaches, digestive disorder, changes in blood pressure, HR, hormone & bowel habits. Could negatively impact performance & predispose athlete to injury
Why is fitness important?
Fitness allows athletes to - compete at a high level - prevent injury
_____________: is a year round process that is overseen by the strength & conditioning coach, ATC and coach
Fitness conditioning
Why are sports drinks more effective at replacing fluids than just water?
Flavoring results in increased desire to consume, replaces fluids & electrolytes & water can prematurely stop thirst response and initiate fluid removal by kidneys
Explain the flash to bang ratio
From the time lightening is sighted to the clap of thunder count and then divide by 5 to calculate the number of miles away (count of 30 indicates inherent danger)
What are chilblains, superficial frostbite and deep frostbite all forms of?
Frost bite
What do these characteristics describe? - involves ears, nose, chin, fingers and toes - occurs with high wind and/or severe cold - skin appears firm with cold painless areas that may peel and blister - treat with firm pressure, blowing warm air on hands/fingers - do not rub
Frost nip
______________: integrated exercises designed to improve functional movement patterns, driven by kinetic chain concept & training done in 3 planes of motion
Functional training
What is the most effective method of avoiding heat stress?
Gradual Acclimatization
Describe gradual acclimatization/how long it takes to achieve
Gradual increasing of intensity with progressive exposure over a 7-10 day period; 80% of acclimatization can be achieved during first 5-6 days
What do these characteristics describe? - painful muscle spasms (calf, abdominal) due to excessive water loss and electrolyte imbalance - occurs in individual in good shape that overexerts themselves
Heat Cramps
To prevent _________________ the body must dissipate heat to maintain homeostasis
Heat Stress
What do these characteristics describe? - associated with rapid fatigue & overexposure - peripheral vasodilation --> pooling of blood in extremities --> dizziness & fainting - treat by placing athlete in cool environment, consuming fluids & laying down
Heat Syncope (heat collapse)
What do these characteristics describe? - requires knowledge & information concerning temperature, humidity & weather to make decisions regarding the dangers - has caused a number of deaths over the years - biggest issue is getting coaching staff on board with proper treatment - completely preventable injury
Hyperthermia
What are the areas of concern for environmental stress for athletes?
Hyperthermia, Hypothermia, Altitude, Exposure to sun, Lightening storms, air pollution, circadian dysrhythmia (jet lag)
What do these characteristics describe? - Temperature in conjunction with wind chill & dampness or wetness can increase chances of hypothermia - 65% of body heat is lost through radiation (head & neck 50%) - 20% through evaporation - 2/3 through skin but 1/3 through respiration - Problems arise when heat lost exceeds heat production via metabolism (impairment of neuromuscular function) - drop in core stimulates shivering but stops after temp drops below 85-90 - death is imminent when temp falls below 77-85
Hypothermia
_______________: muscle contracts to increase tension but no change in muscle length
Isometric
What is the #2 cause of death by weather phenomena?
Lightening
_______________: emergency action plans must be set for this type of event involving chain of command, monitoring of weather service, decision making regarding removal and return to field
Lightening Safety
____________: complete training cycle; broken into mesocycles
Macrocycles
What are some techniques for reducing tension & anxiety?
Meditation, Progressive Relaxation (series of muscle contractions & relaxations)
___________________: heat your body generates off of general life functions; will increase with exercise
Metabolic Heat production
_________________: repetitive muscular contractions against some resistance (increase strength = increased endurance)
Muscular endurance
_______________: unpleasant mental symptom in individual who is still intact with reality. Symptoms include anxiety, depression
Neurosis
Mental disorders can be classified as ?
Neurosis or Psychosis
_____________: result of imbalances between physical load being placed on athlete and his/her coping capacity
Overtraining
______________: static flexibility; motion of joint to end points without muscle contraction
Passive ROM
_____________: rapid stretch, eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement
Plyometric exercise
_______________: the relationship between strength and time
Power
____________: disturbance in which there is disintegration in personality & loss of contact with reality. Characterized by delusions and hallucinations
Psychosis
_______________________: comes from the sun & usually results in an increase in temperature
Radiant Heat Exchange
Negative self-talk can hinder treatment progression. What are some ways to prevent this?
Refuting irrational thoughts, thought stopping, imagery
____________: progressive resistance exercise, overload principle must be applied
Resistance training
What are some of the principles of conditioning & training?
Safety, warmup/cool down, progression, intensity, consistency, specificity, overload & SAID principle
____________: characterized by mental depression during certain points of the year; symptoms include fatigue, diminished concentration, daytime drowsiness. Treated with light therapy, stress management, antidepressants & exercise
Seasonal Affective Disorder (SAD)
What do these characteristics describe? - fatigue resistant - time necessary to produce force is greater - long duration, aerobic type of activities - generally major constituent of postural muscles
Slow twitch (Type 1, slow oxidative)
What is the SAID principle?
Specific adaptation to impose demands, basically don't overload too fast
___________: results from training too long & hard w/o rest; attributed to emotional problems stemming from daily worries & fear and comes with anxiety. Minimal positive reinforcement can lead to this
Staleness
What can overtraining lead to?
Staleness & eventually burnout
______________: ability to generate force against resistance
Strength
How should you train for strength vs endurance?
Strength: involve lower repetitions at heavier weight Endurance: requires lower weight at 12-15 reps
___________: involves only skin & subcutaneous tissue; appears pale, hard cold & waxy, when rewarming the area will feel numb, then sting & burn
Superficial Frostbite
What should the athlete-ATC relationship be like?
The athlete should believe that the ATC cares & this should be established before an injury occurs so that the athlete will trust the ATC when the injury does occur; people want to know how much you care before they care how much you know
What makes up the core?
The lumbo-pelvic-hip complex
What are the signs & symptoms of mild dehydration?
Thirst, dizziness, dry mouth, irritability, excessive fatigue, possible cramps
What are examples of the mesocycles?
Transition period, preparatory period, competition period
What two forms can depression be in?
Unipolar & Bipolar
Heat + sunshine + humidity = ?
WBGT - Wet bulb globe temperature index
_______________ provides objective measure for determining precautions concerning participation in heat by incorporating different thermometer readings
WBGT - wet bulb globe temperature index
______________: a precaution against unnecessary musculoskeletal injury & soreness
Warm up
What does warm up do & how long should it last?
Warm up prepares the body physiologically for physical work by stimulating cardiorespiratory system. It should last 10-15 min for 45 min workout
How should you begin an exercise activity?
Well hydrated; involves hydrating during the 24 hours prior to the activity
When does mild dehydration occur? What will it impair?
When 2% of body weight is lost in fluid; cardiovascular/thermoregulatory responses
Can heat stress occur in cold weather?
Yes, if heat dissipation is limited & dehydration occurs
Typically better rehab success is seen when patients have a hand in creating and setting ____________
goals
Females have ______________ to body weight ratio due to higher percentage of body fat
reduced strength
