Exercise physiology (Energy, recovery, rehab, prep & training) P1 Flashcards
(299 cards)
1
Q
Energy for Exercise
A
the food we eat ->carbohydrates, fats and proteins -> Carbohydrates broken into simple sugars -> glucose C6H12O6.
2
Q
Glucose
A
- In blood stream can be stored in the liver or muscle cell sarcoplasm
- when exercised, glucose moves into mitochondria to break down anaerobically: C6H1206 -> 6CO2 + 6H20 + Energy
The ‘energy’ produced is used to resynthesise ATP.
3
Q
ATP
A
-Adenosine Triphosphate
-High energy source
-Only usable energy source for muscle contractions
-takes 2/3s to use
ATP is where the energy from foods we eat is stored so it can be used
4
Q
ATP Structure
A
- AN adenosine molecule attached to three phosphate molecules by energetic bonds.
- Bonds are unstable
5
Q
ATP BREAKDOWN
A
- ATP -> Adenosine diphosphate + phosphate + energy - energy gets recycled energy system
- ATP-ase, enzyme, catalyses reaction
- Exothermic, gives energy out
6
Q
ATP resynthesise
A
- Endothermic, absorbs energy
- ATP is used in 3 seconds so needs to be replenished immediately
- Happens through energy systems
- ADP + Phosphate -> ATP
7
Q
ATP/PC - Alactic
A
- Deleted ATP stores trigger the release of creatine Kinase, triggers phosphocreatine -> phosphate + creatine + energy
- Anaerobically
- PC is a energy rich chemical produced by the body, in sarcoplasm
- Available for contractions of high power e.g. 100m
- Duration: 10seconds when sub-maximal
- 1:1 ration of PC to ATP production, a small store
8
Q
Coupled reaction - ATP/PC
A
The products of breakdown of PC, by creatine kinase, are used to resynthesise ATP
-Energy produced from the PC breakdown is used to resynthesise ATP
9
Q
Advantages of ATP/PC
A
Regenerated rapidly
PC Stores are replenished within 3 minutes
No fatiguing by products ( hence A Lactic , without LA)
The ATP/PC system can be extended through the use of a creatine supplement
10
Q
Disadvantages of ATP/PC
A
Limited supply of PC in the body
Only 1 ATP molecule regenerated for 1 Molecule of PC.
11
Q
Glycolytic System - Lactic acid
A
- After the ATP/PC system
- Regenerates ATP from the breakdown if GLUCOSE -> only if Phosphofructokinase is present (Enzyme)
- High intensity over 10 seconds & less than 3 minutes e.g. 400m/ attacking phase in football
- in absence of oxygen, Anaerobic Glycolysis -> Pyruvic Acid
- Longer exercise continues the higher the rise in LACTIC ACID AND pH levels -> inhibits enzyme activity -> fatigue & OBLA
12
Q
Glycolysis - Glycolytic system
A
Glycogen -> Glucose, enzyme Glycogen Phosphorylase (GPP) -> 2 ATP moles and energy
Glucose is broken -> Pyruvic Acid, by Phosphofructokinase (PFK)
Pyruvic Acid -> Lactic Acid, enzyme Lactate Dehydrogenase (LDH)
13
Q
OBLA
A
Onset Blood Lactate Accumulation
- at rest is 2mmol/L, increases depending on intensity of exercise
- At 4mmol/L OBLA is reached, a threshold beyond lactate production is greater than breakdown.
- > Exercise that is anaerobic eventually leads to exhaustion.
-> train muscles to delay the OBLA threshold, due to body’s ability to tolerate high levels of lactic acid.
14
Q
Advantages of Glycolytic System
A
ATP regenerated quickly -> few chemical reactions needed
With O2 present, Lactic acid is converted back into glycogen -> recycles energy
Useful - produces extra burst of energy
15
Q
Disadvantages of Aerobic system
A
Delay for oxygen delivery -> due to complex series of reactions
Slow energy production limits activity to sub-maximal intensity
FFAs demand 15% more oxygen for breakdown
16
Q
Advantages of aerobic system
A
Large fuel stores ->triglycerides, FFAs glycogen & glucose
High ATP yield (38 ATP moles)
Long duration of energy production
No fatiguing by-products
17
Q
Aerobic system - diagram
A
18
Q
Free fatty acids -Aerobic
A
Long distance performers - glycogen stores, high intensity e.g. Sprint finishes
-Tryglycerides can be metabolised aerobically as free fatty acids, provide a huge potential store -> conserves glycogen+ glucose
Lipase converts triglycerides into FFAs + glycerol, FFA’s -> Acetyl CoA - go through link reaction in Kreb’s cycle -> ETC as PA
- Produce more Acetyl CoA + a higher energy yield -> long distance athletes with events longer than an hour
- Require 15% more O2 to metabolise - low intensity
19
Q
Electron Transport Chain (ETC)
A
-last stage in aerobic energy system
Hydrogen released in Kreb’s cycle are carried through ETC, in cristae, by NAD & FAD -hydrogen carriers
-NAD & FAD split the hydrogens into H+ ions & H- electrons. These pairs of H carried by NAD release energy to resynthesise 30 moles of ATP, those carried by FAD release energy to resynthesise 4 moles of ATP
Hydrogen is oxidised removed as H2O
Overall releases energy to resynthesise 34 ATP moles
20
Q
Kreb’s Cycle
A
-A CYCLE OF REACTION
Acetyl CoA + oxaloacetic acid -> Citric acid - oxidised through Kreb’s Cycle
-Site is mitochondria matrix
-CO2, Hydrogen and energy used for ATP resynthesise of 2 moles of ATP are released
21
Q
Aerobic Glycolysis
A
Glycogen -(enzyme GPP) >Glucose, -(PFK)> Pyruvic Acid - creates enough energy to resynthesise 2 moles of ATP.
O2 is present -> Pyruvic acid goes through link reaction - catalysed coenzyme A -> Acetyl CoA - Gives access to mitochondria matrix.
22
Q
Aerobic System
A
- During Low-Moderate intensity & long period of time e.g. Marathon
- Presence of oxygen allows continued energy production
- Utilises 95% of potential energy in glucose through Aerobic Glycolysis, Kreb’s Cycle and The Electron transport chain
- Uses free fatty acids to provide huge potential energy store
- Long Distance performers
23
Q
Disadvantages of Glycolytic
A
Lactic acid is a fatiguing by-product
A small amount of energy is released from glycogen under anaerobic conditions.
24
Q
Example of the energy systems contribution of a 800m race
A
- ATP/PC SPRINT START
- Glycolytic after the first 10 seconds for up to 3 minutes of high intensity
- As the intensity drops the aerobic system becomes predominant as there is sufficient o2 available
25
Threshold - Glycolytic/Aerobic
- after counter attack -\> goal scored, player jogs back into position ready for next C pass to be taken.
- Intensity is significantly reduced & there is sufficient o2 available for the aerobic system to take over as the predominant energy producer
26
Thresholds -ATP/PC
- ATP-PC/Glycolytic threshold: WA will hear the whistle -\> sprint to receive over 3 s - use of resynthesized ATP by ATP-pc system. Loss of possession -\> man-man marking for 1 minute -\> regain possession.
- PC stores quickly deplete & the glycolytic system takes over as the predominant energy production
27
Fast component of EPOC
Alactacid component
- increased rate of respiration continues to supply O2 to body & myoglobin stores -\> need reoxygenation
- takes 2-3 minutes
- replenishes myoglobin & O2 stores
- takes 3 mins for 100% recovery of PC stores
- takes 30seconds for 50% recovery for PC stores
- Saturated haemoglobin uses 1-4 L of O2
28
EPOC 2
Exercise post-exercise oxygen consumption
-H2O + CO2 -\> H2CO2, following exercise our body needs to return back to it's pre-exercise.
Myoglobin needs to be resaturated with oxygen to form oxymyoglobin, when glucose, ATP/PC level shave been depleted and when lactic acid needs removing
The aerobic energy system is responsible for recovery.
-Two components - Fast component and Slow component
29
EPOC -recovery
-Excessive Post-exercise oxygen consumption
the volume of oxygen consumed after exercise which is over & above that consumed at risk
-An athlete with high aerobic capacity can utilise a large volume of oxygen, increasing the intensity of the exercise before OBLA is reached -\> Fatigue
30
Factors which affect energy system contribution
- Position of players
- Tactics & Strategies: man-man marking will raise intensity and require anaerobic energy systems - ATP/PC & Glycolytic
- Level of opposition - tougher -\> rely on anaerobic ES for ATP resynthesise
- Size of playing spaces -SMALL -\> Increase anaerobic systems
31
Recovery
PC Stores deplete in 8-9 s
50% recovery = 30 seconds
100% recovery = 180 seconds (3 minutes)
- Timeouts allow for myoglobin to resaturate with oxygen
- Lactic acid produced by the glycolytic system can be removed through good work: relief ratio. Can increase with low intensity exercise -\> LA can rise + fall
- Use recovery to rehydrate, carbo-replenish -\> activites less than 1 hr, use bananas, glucose tablets, gels & isotonic drinks
32
Energy Continuum
-All 3 energy systems work in conjunction with each other, the extent to which each system contributes depends on the intensity & duration
Games intermittently move between energy systems
ATP/PC-\> Glycolytic -\> Aerobic
33
Slow component of EPOC
lactacid component
-full recovery = 1hr, depends on intensity & duration
-respiratory rate, heart rate, body temperature remain high
- high removal of by-products e.g. co2, lactic acid, carbonic acid
-uses 4-8L of oxygen to remove by products
-Pyruvic acid is o2nised, enters kreb's cycle, uses 65% of Lactic acid involved
-CO2, H2O and energy -\> glucose -\>glycogen + stored in liver/ muscle - uses 25%
''gluconeogenesis'' + ''gluconeogenesis''
converts glycogen into protein -\> uses 10% of lactic acid involved
34
Training implications on recovery
- Warm up thoroughly -\> reduces o2 deficit & increases o2 supply to working muscles
- Active recovery -\>maintains respiratory & heart rates, flushes muscles + capillary beds with O2 blood flow
- Monitor training intensities -\> avoid OBLA
- Cooling aids
- Work:Relief ratios, training should adopt correct ratios, ATP/PC = 1:3, Glycolytic = 1:2, aerobic =1:0.5
- strategies -\> use timeouts & substitutions -\> lactic acid removal + atp resynthesis
35
Altitude training
- experience issues with partial pressure of oxygen -\> more you ascend = worsens - problem over 1500m
- At altitude the % of o2 in air is same, the ppO2 decreases as Altitude increases -\> reduces the diffusion gradient in air and lungs between blood & alveoli
E.g. Mexico city football stadia is altitude of 2240m above sea level and pressure of o2 = 115 mmHg
Denver Broncos Stadium = 1609m, pO2 is 132 mmHg
Diffusion gradient = pO2 - 40
Mexico city is 115-40 = 75mmHg -\> haemoglobin is not fully saturated - lower oxygen carrying capacity of blood
36
Effects of altitude
- Breathing frequencies increases at rest & exercise in an attempt to compensate
- Blood volume decreases in order to concentrate red blood cells
- Stroke volume decreases as heart rate increases to compensate
- Cardiac output, Stroke volume and Heart rate reduce
37
effects of reduced partial pressure of Oxygen
-decreased pressure of o2 in alveolar air:
decreases diffusion rate to the capillary blood, haemoglobin & oxygen association, oxygen transport to muscle tissue, oxygen supply for aerobic energy
Increased breathing frequencies and heart rate, decreased blood volume & stroke volume
-\> decreased VO2 MAX, aerobic capacity, intensity & duration of aerobic performance before fatigue
38
exercise in Heat
- thermoregulation maintains core body temperature
- Need to acclimatise -\> enables body to modify the control systems that regulate blood flow to the skin
e.g. World Cup 2022 Qatar moved to cooler months of December
39
thermoreceptors
in body, sense temperature changes
trigger medulla oblongata to initiate a series of actions
40
Sweating - heat
heat is transported to the surface of the skin by blood
Vessels vasodiliate & allow heat to be lost through evaporation
can lose 2-5litres of water per hour
41
dehydration
causes total blood volume to decrease, more blood to be redirected to the skin -\> the amount of oxygen available to working muscles is reduced
42
Humidity
humidity is the water content in the air
- high humidity will reduce the body's ability to cool by sweating
43
hyperthermia & factors causing it
hyperthermia is a rise in core body temperature of several degrees.
- high & prolonged exercise intensity, body experiences an upawrd drift in heart rate -''cardiovascular drift''
- high air temperature
- high levels of humidity
44
the cardiovascular drift
exercising in heat causes the c.v. system to remove the heat produced by metabolic action plus cooling -\> additional load on heart rate -\> cardiovascular drift
45
Temperature regulation - CV
* **Dilation of arterioles & capillaries to skin →** increased blood flow and blood pooling in limbs
* **Decreased blood volume, venous return, stroke volume, cardiac output and blood pressure →** increased heart rate, increased strain on the cardiovascular system, reduced oxygen transport to working muscles.
46
effects of heat on the respiratory system
* **Dehydration & drying of airways →** difficulties in breathing & increased mucus production
* Increased frequency of breathing to maintain oxygen consumption
* High levels of humidity = irritation of airways → increased likelihood of asthma
reduced thermal strain increases use of anaerobic system → affecting endurance based activities like marathons, cycling and team games.
47
Strategies to reduce affects of heat
* Pre-event: acclimatise to the temperature, 7-14 days will increase body's tolerance to humidity
* post event: use cooling aids to delay the effect of high temperatures and dehydration e.g. Ice Vests, use fans
* During event: wear loose wicking clothing, isotonic & hypertonic drinks, salt
* during training alter the intensities
48
Injury prevention and rehabilitation
-injuries occur due to overtraining, poor technique, poor preparation and impacts during a game.
49
Types of injuries
* **Acute injuries:** occur as a result of an incident during an event, match. They are sudden & preventable. e.g. fractured metatarsels & anterior cruciate ligament damage (ACL)
* **Chronic injuries:** occur over a period of time, associated with repetitive use or strain. e.g. Tennis elbow.
50
Injury classification
* **Hard tissue -** damage involving bone, joints or cartilage e.g. Fracture of femur in right leg. Bone fractures are when a crack or break in the bone occurs due to excessive force from a collision/ poor landing.
* **Soft tissue -** includes sprains and strains of muscles, tendons and ligaments. e.g. slip and land on knee, spraining a ligament.
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Simple closed fracture
-surrounding skin is unbroken, internal tissue may cause swelling.
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compound fracture
- surrounding skin is broken and bone may protrude through
- increased risk of infection
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green stick fracture
-in a young soft bone, meanig that bone bend and partially breaks
Common injury in children
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Comminuted fracture
Bone shatters into three or more pieces
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dislocation fracture
Dislocation as a result of a direct trauma. Typically seen in shoulder, hip, knee, ankle, elbow, fingers & toes. Causes deformity+ pain.
To treat use orthopaedic surgeon + physiotherapy
damages the ligaments & stretches them - may stay elongated -\> problems with joint stability.
Can be career ending.
56
Subluxion
partial dislocation
damages the ligaments & stretches them - may stay elongated -\> problems with joint stability.
57
Where is protein found?
most foods - large quantities in milk, eggs, meat and soya
58
What is the function of protein?
makes muscle proteins, haemoglobin, enzymes, antibodies and collagen
Amino acids - growth, repair of cells and tissues
also broken down to provide energy aerobically
59
How can being an athlete affect protein intake?
-higher requirements for protein:
to compensate for increased muscle breakdown
to build new muscle cells
60
What are vitamins?
organic nutrients required in small quantities to maintain healthy bodily functions
61
What are the two types of vitamins?
fat soluble
water soluble
62
Fat soluble vitamins
stored in the body
found in fatty foods
Vitamin A,D,E,K
63
What is vitamin A good for?
an antioxidant
-eye health, cell & bone growth
64
What is vitamin D good for?
-bone health, protects against cancer & heart disease
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What is vitamin E good for?
an antioxidant
-skin, eyes and immune system
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What is vitamin K good for?
blood clotting & bone health
67
Water soluble vitamins
require regular intake
found in fruit, veg, grains, milk and diary foods
Vitamin C & B
68
What is Vitamin C good for?
skin, blood vessels, tendon, ligament and bone health
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What is Vitamin B good for?
breakdown of food, haemoglobin formation and skin, eye and nervous system health
70
Recommended calory intake
AVG MALE - 2550 kcal/day
AVG female - 1900 Kcal/day
71
What should the diet be composed of?
55% carbohydrates
15% protein
30% fats
5 portions of fruit & veg
ex. Eatwell guide
72
What is the role of carbohydrates?
feul for exercise
For energy production, cell division, active transport and formation of molecules
Glucose & glycogen
73
what type of carb is glycogen?
- stored in liver & muscles
- found in starches, rice and potatoes
broken down to maintain blood glucose levels
74
What does glucose do?
found in fruit, sugar and honey
surplus of glucose → excess body fat
provides feul for aerobic & anaerobic energy production
good for endurance performers → Marathon runners
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Role of fats
to provide fatty acids & fat soluble vitamins
-insulates nerves, form cell membranes, cushions organs and provide an energy store
Saturated & Unsaturated
76
Saturated fatty acids
found in butter and bacon
should limit to reduce risk of cardiovascular disease
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Unsaturated fatty acids
found in avocado and soya beans
should be majority
omega 3's are beneficial as boosts delivery of oxygen, improves endurance recovery rates, reduces inflammation & joint stiffness
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Role of water in the diet
hydration - dehydration results in decreased plasma volume, stroke volume and increased heart rate & temperature → endurance + strength suffers
body is ⅔'s water
allows chemical reactions to dissolve and move substances around the body
Regulates temperature
79
the role of fibre in the diet
found in cereals, bread, beans, lentils, fruit & veg
Important for normal functioning of large intestine
reduce cholesterol, risk of diabetes and obesity
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effect of not meeting nutritional /energy needs
Atrophy - muscle loss, decreased intensity, duration of performance, slower recovery rates & increased risk of fatigue
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what is energy (diet & nutrition)
the ability to perform work
measured in joules/ calories
1 calories = 4.18 joules
82
what is energy expenditure?
the sum of basal metabolic rate, the thermic effect of food and the energy expended in physical activity
-the more accurate, the more precise a diet can be designed to provide the correct energy intake
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Factors which affect energy expenditure
intensity of sport
duration of sport
level of opposition in sport
84
What is physical activity energy expenditure?
the total number of calories required to perform daily tasks
accounts for 30% of daily expenditure
85
What is Metabolic Equivalent values?
used to build precise picture of additional energy expenditure associated with diff physical activities
86
What is the MET value for rest?
1kcal/ 1kg/1 hr
O2 uptake of 3.5ml/kg/min
87
Different MET values for Diff activities
Sitting relaxed = 1 MET
Less than 3.0 met - light
3. 0-6.0 MET -moderate
6. 0 + MET - vigorous
Ice skating - 7
Rowing at 200 watts - 12
88
What is energy intake?
the total amount of energy from food and beverages consumed and measured in Joules & Calories
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What is energy balance?
the relationship between energy intake and energy expenditure
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How is weight maintained?
if energy intake = energy expenditure
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How is weight gained?
energy intake is more than energy expenditure
Body fat % will ^
negative implications on health & performance
92
how is weight lost?
if energy intake is less than energy expenditure
carefully monitor -minimise loss of muscle mass & performance
93
What is an ergogenic aid?
A Substance, object or method used to improve or enhance performance
94
why is testing for banned substances difficult?
due to pace of pharmalogical advances
95
Who controls the list of banned substances?
World Anti-doping Association
96
what is WADA's mission?
lead a worldwide movement for doping-free sport & compiles the lists of prohibited & non-prohibited substances and methods used in sport
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What did the german study find about WADA?
6.8% anonymously reported using ergogenic aids whilst only 0.81% tested positive in WADA's tests.
2009 - Athlete Biological passport, monitors selected variables → reveals the effects of doping
98
What are pharmalogical aids?
group of ergogenic aids, taken to ^ levels of hormones or neural transmitters naturally produced in the body
Most = Illegal → bans and severe penalties
99
Anabolic steriods
male testosterone
promotes protein synthesis, muscle growth
Quality & Quantity of training can be increased as strength & speed of recovery improves
easily detected
illegal
E.g. Dwain chambers, Marion jones
100
Effects of anabolic steriods
aggressiveness
paranoia
acne
liver damage
hair loss
females become more masculine - facial hair
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What is erythropoietin (EPO)?
an illegal synthetic product copying natural erythropoietin
102
What can EPO cause?
Hyper viscosity
high red blood cell count
increases O2 transport, aerobic capacity, intensity and duration of performers before fatigue
103
Hyper viscosity
excessively thickened blood with high resistance to flow
104
what types of athletes are associated with EPO?
Endurance runners
105
difficulties of EPO
hard to detect in blood/urine samples
decreased cardiac output, ^ risk of blood clots & heart failure
those abusing needs plasma infusions and take blood thinners to reduce negative effects
106
What is the Human Growth Hormone?
illegal synthetic product copying natural growth hormone to increase protein synthesis for muscle growth, repair and recovery
107
What does HGH effect?
increases the metabolism of fats, glucose levels and quality of training → increased percentage of lean mass
108
What type of athlete uses HGH?
Maximal and explosive strength basesd performers
e.g. power lifters, sprinters, throwers
illegal
109
What are the side effects of HGH?
increased bone and organ cancer, bone deformities, heart failure, enlarged intensities and increased risk of certain cancers
110
What are physiological aid?
a group of ergogenic aids, used to increase rate of adaptation by the body to increase performance,
111
What is blood doping?
An illegal method of increasing red blood cell content by infusing blood prior to competition
112
What effects does blood doping have?
increases total blood volume, red blood cell count and oxygen-carrying capacity
113
What type of athletes use blood doping?
endurance performers
Tour De France cyclists
increased aerobic capacity and intensity/duration of training before fatigue
114
What are the side effects of blood doping?
difficult to detect through blood samples
increased risk of infection
thickens the blood → decreases Q → ^ risk of blood clots & heart failure
115
What is hypoxia?
a condition where the body is subjected to an inadequate oxygen supply to maintain normal function
116
What is buffering capacity?
the ability to resist changes in pH
ex. the ability to reduce the negative effect of hydrogen ions on muscular contractions
117
What is intermittent training?
interval training with work intervals performed under hypoxic conditions
WADA Status: Legal
118
How can intermittent hypoxic training be most effective?
Minimal travel exposure
minimal disruption to training
119
What adaptions does Intermittent hypoxic training cause?
^ the rate of adaption to training, red blood cell & Haemoglobin volume, oxygen-carrying capacity and aerobic energy production.
Increases mitochondrial density and buffering capacity
120
What types of athletes use intermittent hypoxic training?
Endurance performers
marathon runners
triathletes
team game players
especially for events at altitude, Estadio Nacional in Brasilia
121
What is the intermittent hypoxic training method?
ranges from 4-8 weeks
high intensity work intervals of 1-3 minutes
or aerobic work intervals of 15-40minutes under hypoxic conditions
relief intervals range from 1-40 mins under normal conditions
122
Why are cooling aids used pre-event?
reduce core body temperature → sustain intensity and speed
→ reduce thermal strain & cardiovascular drift
reduce overheating, fatigue, dehydration, sweating
used by endurance performers in hot climates e.g. ice vests can be worn for 10-30mins during a warm up
123
How can cooling aids be used for injury treatment?
use cooling aids, ice packs and sprays during or after an event → reduce pain & swelling
nerve endings are numbed to reduce pains & arterioles vasoconstrict to reduce blood flow & minimise swelling
used by games players, espec. in contact sports.
follow price procedure.
124
How can cooling aids be used post-event?
used after to speed up recovery by reducing exercise induced muscle damage & decreasing DOMS
- during ice bath, blood vessels dilate flushing the muscle tissue w nutrient rich o2 blood flow → healing & repairing damaged cells.
- legal
- used by rugby & football players, endurance athletes
125
drawbacks of cooling aids post event?
use of ice immediately can be painful
can cause ice burns if placed directly onto thw akin
can hide complicated injuries
if used in chest region, coronary arteries can constrict and trigger angina & chest pains → avoided by elderly, w heart conditions & hypertension
126
What is included in nutritional aids?
WADA = LEGAL
meals
glycogen loading
hydration
creatine supplementation
caffeine
bicarbonate
nitrate
127
what is a nutritional aid?
a supplement that can be added to an athletes diet
used to increase energy stores → enhance athletic performance.
at least 59% of British athletes use at least one dietary supplement
128
How does endurance training effect nutritional aids?
recommended for those who train at a mod intensity for one hour day consumes 5-7g of carbohydrates per kilogram of body mass per day.
-those training more than 4 hours a day, a carbohydrate intake of 10-12g per kilogram per day
129
Examples of food with high carbs
Apple (100g) = 47kcal, 12g of carbs
Bread (100g) = 228kcal, 43g of carbs
Rice (100g raw) = 356kcal, 81g of carbs
130
What is meant by the glycaemic index?
a rating scale showing how quickly a carbohydrate affects blood glucose levels
131
what is meant by hypoglycaemia?
low blood glucose levels associated with dizziness, shaking and raise heart rate
132
What should a pre event meal for someone who endurance trains look like?
- 3hrs before event
- eat a slow digesting carb meal like porridge oats/beans
- contain 1-4kg of complex or low glycaemic index carbs to maximise glycogen stores & prevent glycogen depletion
1 - 2 hrs before - eat a smaller fast digesting meal such s honey on a bagel
133
what should an endurance athlete consume during event?
body can absord 60-90g of carbs per hour
for those who compete longer than an hour to consume regular small amounts of fast-digesting carbs to maintain blood glucose levels & preserve muscle glycogen stores
-ex. is tennis players using glucose tablets, gels, bananas or sports drinks → prevent dehydration
134
what should an endurance athlete eat as a post event meal?
rapid post exercise recovery is aided by 1-1.5g per kg of carbs per hour
- consume within 30 mins of event finishing, repeat at two hour intervals for up to 6 hours post event
- moderate to fast-digesting carbs will promote faster recovery
135
how does strength training affect nutritional aids used?
training to increase muscle mass & strength should have:
5-6 meals per day every few hours
up to 30% lean protein to enhance muscle building and repair like tuna & turkey
- complex carbs to release energy slowly, control blood sugar levels & minimise the storage of fat e.g. black beans & oatmeal
- limited fat intake → provides energy & important for hormone production like flaxseeds
136
what should a pre strength training meal consist of?
_30-60m_ before training, small meal with equal quantities of fast-digesting carbs and protein
e.g. white bagels, rice
fast digested & quickly accessed during a hard training session.
137
what should a post strength training meal consist of?
within 2 hrs, a meal consisting of fast-digesting carbs & protein should be consumed
-replacing the lost glycogen & satisfy the far higher nee for protein → boosts protein synthesis, and muscle & strength gains
138
What is meant by glycogen loading?
the manipulation of carb intake in the week before competition to maximise stores of glycogen
gives up 50% higher glycogen stores ready for competition day
→ larger feul store for aerobic energy production, increasing the duration and intensity of performance while reducing fatigue
-used by marathon runners, triathletes & has results of improved team sports
139
the method of glycogen loading?
-starts one week before compeition: day one, glycogen depleting bout of endurance exercise, day ⅔ high in protein, high in fat diet, day 4, glycogen depleting bout of endurance exercise, day 5-7, a high carb diet while training is tapered or reduced.
140
benefits of glycogen loading?
competing less than 30 mins - little benefit
competing for 90 mins - increase time to exhaustion by up to 30% & time to complete a task by 2-3%
141
Evaluate glycogen loading and it's effects on performance?
+
increased glycogen stores, increased endurance capacity, delays fatigue
-
hypoglycaemia in depletion phase, poor recovery rates, lethargy & irritability, ^ risk of energy - affects mental preparation pre competition
142
what are electrolytes?
salts and minerals that conduct electrical impulses like sodium & potassium
lost through sweat but need to be replaced to prevent early fatigue
143
how does dehydration effect performance?
all levels decrease performance
as dehydration ^ so does the negative effects
144
what does a 2% of body weight in sweat cause a 20% decrease in because of?
decreased heat regulation
increased body temperature
increased blood viscosity
increased heart rate
increased fatigue
decreased cognitive function & skill level
145
what can a loss of electrolytes through sweat cause?
fatigue
cramping
146
how much fluid should be consumed for a athlete depending on their body mass?
should be hydrated before training /performance
for every 1kg of body mass lost during activity, 1 litre of fluid should be consumed
147
three classifications of sports drink
Hypotonic
Isotonic
Hypertonic
legal aids
148
what is meant by a hypotonic drink?
a lower glucose concentration than the bloodstream
4% conc glucose
quickly replaces fluids lost by sweating while providing small amounts of glucose for energy production
used by athletes for hydration w/o energy boost e.g. jockeys, gymnasts
149
what is meant by a Isotonic drink?
equal concentration of glucose to blood stream
5-8% glucose absorbed at same rate of water
quickly rehydrates and supplies glucose for energy production
used by middle and long distance runners, games players
150
what is meant by a Hypertonic drink?
contains a higher conc of glucose than the bloodstream
15% conc glucose absorbed at slower rate than water
used post-exercise to maximise glycogen replacement in recovery
additional water needed to dilute the carb for use and storage
used by ultra distance athletes to meet their energy requirements
151
what is meant by creatine supplementation?
legal
consumption of creatine monohydrate to increase stores if PC to increase intensity and duration of performance
152
what is creatine?
produced naturally from amino acids
consumed when eating meat
stored in muscle tissue as phosphocreatine
used to fuel very high intensity energy production
increase muscle stores of PC up to 50% → train at high intensity for longer
153
how does creatine come in form?
powder
capsules
tablets
can combine w protein in a powder
154
how does creatine increase muscle stores of PC by up to 50%?
allows for training at higher intensity for longer
can initially cause weight gain
as creatine pulls water into muscle cell → increasing protein synthesis
155
what is caffeine?
a stimulant used to heighten the central nervous system and mobilise fats to prolong aerobic
legal
156
how can caffeine be consumed?
tea
coffee
energy drinks
tablet form
157
how does caffeine affect performance?
evidence to suggest that consuming 3-9mg per kilogram of body weight a hour before performance can increase the aerobic capacity of endurance performance
the increased use of fats as fuel preserves the glycogen store for higher intensity bouts of activity
delays fatigue
158
what is meant by bicarbonate?
an alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic actibity
known as ‘soda loading’
legal
159
how does bicarbonate affect performance?
before: the lactic acid releases hydrogen ions induces fatigue
after consumption of 0.3g of bicarbonate per kilogram of mass, consumed an hour before performance, it increases body's tolerance to lactic acid → buffering hydrogen ions, drawing acid out of the muscle cell and neutralising the blood stream
delays fatigue & increase the intensity and duration if performance.
available as baking soda
benefits athletes competing for 1-7mins like 400m -1,500m & rowing events
160
what is meant by Nitrate?
an inorganic compound which dilate blood vessels, reducing blood pressure and increasing blood flow to the muscles
161
how does nitrate effect performance?
nitrates under low o2 and acidic conditions are converted into nitric oxide, important in vascular & metabolic control.
supplementing nitrates dilates blood vessels → reducing blood pressure → ^blood flow to tissues, reduce the oxygen ‘cost’ of exercise and aids recovery
used by athletes who compete over 5-30mins or 5,000-10,000m - provide conditions required to maximise effect
162
when should you supplement nitrate?
6 days before an event 6-12mg per kilogram of body weight per day can be added to diet
take final does one hour before exercise
163
what are the risks with creatine supplementation?
initial weight gain, bladder problems, increased risk of liver disease
164
what is the risk of using caffeine?
over stimulation can negatively effect the performance of an athlete
165
what are the risks of using bicarbonate?
can cause stomach ache
bad taste
166
what are the risks using nitrate?
causes low blood pressure, headaches, nausea, dizziness or light headed-ness
167
what is meant by acclimatisation?
a process of gradual adaptation to a change in environment
168
what is meant by altitude?
the height or elevation of an area above sea level
169
what is meant by humidity?
the amount of water vapour in the atmospheric air
170
what is meant by intermittent exercise?
activity where the intensity alternates
either during interval training between work and relief intervals or during a game with breaks of play
171
what is phosophofructokinase (PFK)?
enzyme which catalyses the breakdown of glucose
172
what is meant by anaerobic glycolysis?
the partial breakdown of glucose intro pyruvic acid
173
what is meant by lactate dehydrogenase (LDH)?
enzyme which catalyses the conversion of pyruvic acid into lactic acid
174
what is meant by periodisation?
the organised division of training into blocks, each with a goal and a time-frame
macrocycle, mesocycle, microcycle
175
what is meant by tapering?
maintaining the intensity but decreasing the volume of training by one third to prepare for competition
176
what is meant by aerobic capacity?
the ability of a body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
177
what is meant by VO2 max?
maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
178
what is meant by capillarisation?
the formation and development of a network of capillaries to a part of the body increased through aerobic training
179
what is meant by continuous training?
steady-state low-moderate intensity work for a prolonged period of time
180
what is meant by fartlek training?
continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods
181
what is meant by High-intensity interval training (HIIT)?
repeated bouts of high intensity work followed by varied recovery times
182
what is meant by Asthma?
constriction of the bronchial airways and inflammation of the mucous membranes, which restricts the airways and limit breathing
183
what is meant by cardiac hypertrophy?
training induced enlargement of the heart
increasing ventricular contractility
184
what is meant by blood viscosity?
the thickness & stickiness of the blood
185
what is meant by hypertension?
chronic high blood pressure defined as consistently high blood pressure over 1400mmHg
186
what is meant by Coronary heart disease?
the narrowing of coronary arteries reducing oxygenated blood flow to the cardiac muscle
187
what is meant by a stroke?
a blockage in cerebral artery cutting off oxygenated blood flow to an area of the brain or a burst blood vessel within or on the surface of the brain
188
what is meant by neuromuscular system?
the connection between the muscles and nervous system
189
what is meant by power output?
the amount of work performed per unit of time measured in Watts
190
what is meant by Maximum strength?
the ability to produce a maximal amount of force in a single muscular contraction
191
what is meant by explosive strength?
the ability to produce a maximal amount of force in one or a series of rapid muscular contractions
192
what is meant by strength endurance?
the ability to sustain repeated muscular contractions over a period of time withstanding fatigue
193
what is meant by a dynamometer?
a device used to measure force production
194
what is meant by plyometrics?
a series of explosive exercises such as hopping, bounding & jumping to improve the speed at which a muscle shortens
195
what is meant by stretch reflex?
a protective mechanism
causes a muscle to concentrically contract in response to being overstretched
196
what is meant by circuit training?
a series of exercise stations usually arranged in a specific order to work alternate muscle groups
197
what is meant by muscle hypertrophy?
increased muscle cell size
198
what is meant by muscle hyperplasia?
increased number of muscle fibres
199
what is meant by actin-myosin filaments?
proteins which form the contractile units of skeletal muscle
200
what is meant by flexibility?
the range of motion around a joint
201
what is meant by static flexibility?
the range of motion about a joint w/o reference to speed of movement
202
what is meant by dynamic flexibility?
the range of motion around a joint with reference to speed of movement
203
what is meant by static active flexibility?
a performer moves the joint into its fully stretched position themselves w/o any assistance & holds for 10-30s
204
what is meant by static passive stretching?
a performer moves the joint just beyond the point of resistance with assistance & holds for 10-30s
205
what is meant by isometric stretching?
a performer isometrically contracts the muscles while holding a stretched position for 7-20s
206
what is meant by ballistic stretching?
swinging or bouncing movements to create momentum to force the joint through its extreme range of motion
207
what is meant by dynamic stretching?
stretching technique which involves taking a joint through its full range of motion with control over the entry and exit of the stretch, e.g. walking lunge
208
what is meant by proprioceptive neuromuscular facilitation?
a stretching technique to desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further
209
what is meant by muscle spindles?
sensory receptors within the muscle that detect stretch and relay the information to the brain
210
what is meant by atherosclerosis?
fatty plaque development in the arterial walls progressively narrowing the lumen and hardening the walls
211
what is meant by a heart attack?
a blockage in a coronary artery cutting off oxygenated blood flow to an area of the cardiac musle
212
what is meant by HDL & LDL cholesterol?
high-density lipoproteins actively remove cholesterol from arterial walls and transport it to the liver (HDL
LDL (low density lipoproteins) - deposit cholesterol on the arterial walls
213
what is meant by chronic obstructive pulmonary disease? COPD
term for one or more respiratory diseases
severe asthma, chronic bronchitis and emphysema
where persistent inflammation leads to permanent damage in the airways and lung tissue
214
what is meant by a transverse fracture?
a crack perpendicular, diagonal respectively across the length of the bone
215
what is meant by impacted fracture?
a break caused by the ends of a bone being compressed together
216
what is meant by an avulsion fracture?
a bone fragment detached at the site of connective tissue attachment
217
what are the types of acute injuries?
contusion & haematoma
sprain
strain
abrasions
blisters
concussion
218
what is meant by a contusion & haematoma?
a contusion is an area of the body where blood vessels have been damaged under the skin/tissues
caused by a fall or direct impact from a player
→ haematoma - the bleeding fills the local area
219
what are the symtpoms of contusion?
swelling
discolouration
220
what is meant by a sprain?
ligaments at a specific joint get stretched or torn
a soft tissue injury
common in basketball
221
what is meant by a strain?
an overstretched or torn muscle/tendon
common in games players
classified as grade 1-3 depending on severity
222
what is meant by abrasions?
damage to the skin caused by scrping against a playing surface
open wounds carry an infection risk
may require medical attention if cuts are deep
223
what is meant by blisters?
after friction, layers of skin become separated & form a pocket of fluid between them
-not stop participation
224
what is meant by a concussion?
trauma/injury to the brain
caused by a direct blow to the head resulting in a disruption to brain functioning
225
what are the symptoms of a concussion?
may be unconscious, feel sick, dizzy or drowsy & get confused
stare & suffer from memory loss
226
what is meant by chronic injuries?
overuse injuries
slowly develop & last long periods of time
stress fracture, shin splints & tendinosis
227
what is meant by a stress fracture?
a hairline crack on the surface of the bone that develops because of repeated forces against the bone
common for long distance runners & basketball players
228
what is meant by shin splints?
repeated overuse of the tibialis anterior can cause tenderness and inflammation around shin area
cased by; excess weight, inadequate footwear and poor technique
common for runners, dancers and footballers
229
how can shin splints be treated?
protect
rest ice, anti-inflammatory painkillers
230
what is meant by tendinosis?
the chronic overuse of tendons
common for achilles tendinosis and tennis elbow in sportswomen & men
231
how can tendinosis be treated?
rest, ice, painkillers
232
what is meant by an extrinsic risk factor?
an injury or force from outside the body
233
what is meant by an intrinsic risk factor?
an injury risk or force from inside the body
234
what are the main risk factors in sport?
Lack of fitness, lack of preparation
Inappropriate technique
Body connective tissues not ready
C.V. FITNESS
Age
poor kit
235
what are four intrinsic risk factors?
Poor preparation → lack of warm up → increases chance of tear of strain → use of cool down & training
poor fitness levels → early fatigue → poor technique & decision making → drop in performance
previous soft tissue injurys can cause a loss of balance in muscle groups → decreases joint stability & kinesthesis
Postural alignment issues increase risk of injury especially the legs & ankles
236
what are three extrinsic risk factors?
incorrect equipment, footwear or clothing - adapted equipment for younger ppts to ensure no strain, protective equipment like gumshields and footwear designed with sport in mind
inappropriate overload w/o considering progression - use principles of training
Poor Biomechanics - coaches should ensure correct technique, warm up and practices are used e.g. rugby scrum engage sequence → if poor led to acute & chronic injuries to soft tissues → cauliflower ear (inflammation)
237
what are the benefits of using a warm up and cool down?
increases pliability of muscles
increase blood flow and oxygen supply
increased saturation of 02, myoglobin prevents early fatigue
CD- reduces Heart rate and removes lactic acid and carbon dioxide, reduces blood pooling & speeds up waste removal
dialtes blood vessels
238
what makes a warm up & cool down most effective?
-prior to exercise
wu should last 30 minutes, increasing the intensity & has 3 steps
step 1 - pulse raiser, jogging/running
step 2 - dynamic stretches, stretch the major joints & muscles of the body
step 3 - sport specific skills, catching drills/ shooting practice
static stretches don't prevent injury, reduces the peak force capability due to lengthen muscle too much & reduce the muscles ability to consume oxygen by 50%
239
what makes a cool down most effective?
last 20 minutes
gradually decrease the intensity
follows two stages
stage one pulse downer - gentle jogging
step 2 dynamic stretches
-cool down aims to flush the muscle tissue w oxygenated blood & remove waste products
240
what should be done in response to injuries?
‘SALTAPS’
assesses whether a player can continue or not
S for see & stop if player goes down
A is for ask player what happened
Lis for look at injured limbs for obvious signs e.g. bleeding, bruising
T is for touch the site, gently palpitate to find source of pain
A is for active movement, can the player move the limb w or w/o pain?
P os for passive movement, if a applies, move the limb to full extent & note reaction
S is for strength training - performed with medical personnel & continue playing
241
what is the procedure used to treat injuries on & off pitch?
Protection
Rest
Apply ICE to reduce swelling for max of 10 mins
Compress the injured areas
Elevate the injured part to decrease blood supply
242
how should a concussion be assessed & treated?
can be life threatening & onvolves injury to the brain
launch of ‘recognise and remove’ campaign → improved the number of severe cases
1. Recognise - learn signs & symptoms
2. Remove the player immediately
3. Refer to a medical practitioner
4. Rest, players must rest from exercise until symptoms free
5. Recover, full recovery is required before return to play is authorised, includes being symptom free
6. Return - to return player must be symptom free & cleared by a medical practitioner or healthcare professional who is trained in evaluating & treating concussions
243
what is meant by rehabilitation?
the process of restoring full physical function after an injury has occured
244
what are the stages of graduated return to play?
1. Early stage - rehab is gentle exercise allowing for damaged tissue to heal
2. Mid stage - rehab involves progressively loading the muscles/ tendons/ bones or ligaments to develop strength
3. Late stage - where tissue adapts and is stressed using functional exercises & drills to ensure body is ready to return to play
245
what is meant by massage therapy?
a physical therapy used for injury prevention & soft tissue recovery
246
how is stretching used as treatment during rehabilitation?
correct techniques → increase speed of recovery
Acute phase (day 0-3), no stretching & apply price, stretching can cause further injury & delayed recovery
Mid phase (day 4+) inflammation and bleeding should have lessened & gentle but active rehabilitation can start
up to two weeks heat therapy and gentle static & passive stretching have proven to speed up recovery process
* joints connective tissue will be lightly moved into a stretched position to increase the tension and allow tissues to lengthen
*
247
what does massage therapy do as a treatment in rehabilitation?
- realigns connective muscle fibres & flushes toxins from a damaged area
- good for soft tissue injuries → increases joint mobility & flexibility
it can move fluid and nutrients through damaged tissue to encourage healing & accelerate the removal of waste products, stretch tissues releasing tension & pressure → inc. elasticity
248
what is meant by cold therapy?
applying ice or cold to an injury or after exercise for a therapeutic effect e.g. reduced swelling
249
what is contrast therapy?
the use of alternative cold and heat for a therapeutic effect e.g. increased blood flow
250
what does the choice of hot/cold/contrast therapy consist of?
depends on severity of injury
type of injury
nature of the injury
251
what is the benefit of cold/heat therapy as proven by coaches?
treats injuries, pain
boosts recovery rates
252
what is the benefit of using cold therapy?
reduce tissue temperature, metabolic rate and the speed of nerve impulses
vasoconstricts blood vessels → reducing blood flow, inflammation, swelling & pain associated with injuries
253
how is cold therapy best used?
after acute injuries for periods of 20 minutes & reapplied every 1-3 hrs
- apply price as early as possible & continue for 24-48hrs, ice packs are prefereable
- cold water immersion at 10C for 10mins has shown to reduce pain & drops in performance associated with exercise-induced muscle damage post exercise
- can use cryokinetics or cryostretching
254
what is meant by cryokinetics?
ice application followed by rehab exercises
-proven successful in treating ligament sprains
255
what is meant by cryostretching?
combines ice application and stretching to reduce muscle tension & increase flexibility → decreases pain associated with exercise induced muscle damage
256
What is the procedure of heat therapy?
- chronic and late acute injuries, around 48hrs post injury & during rehab
- use of heat packs, hot towels, heat rubs and warm water immersion for up to 20mins at a time
- combined w stretching can increase connective tissue elasticity during rehab and before exercise
- not good for acute phase → greater blood flow lead to increased swelling
257
how is contrast therapy best used?
once bleeding has stopped & inflammation has disappeared after the acute phase
immerse body up to should level post exercise, use cold water followed immediately by 6-10mins w warm:cold ratio of 1:3 or 1:4
258
what is the benefits of heat therapy?
vasodilation of blood vessels → increased blood flow
decreased muscle tension, stiffness and pain
259
what are the risks of heat therapy?
increased swelling and pain after an acute injury
260
what are the uses of heat therapy?
chronic injuries
late stage acute injuries before exercise
261
what is the benefit of using cold therapy?
vasoconstriction → decreased blood flow, swelling & pain
262
what are the risks of using cold therapy?
tissue & nerve damage if in contact for too long
skin abrasions if direct contact of ice & skin
263
what are the best uses of cold therapy?
acute injuries
after exercise to relieve symptoms of exercise-induced muscle damage
264
what are the benefits of using contrast therapy?
increased blood flow & nutrient delivery due to damaged tissue → decreasing swelling & pain
265
what is the risk of using contrast therapy?
limited benefit over and above cold therapy
266
what are the best uses of contrast therapy?
acute injuries after bleeding & inflammation have stopped
relieve symptoms of exercise induced muscle damage
267
what is meant by anti-inflammatory drugs?
NSAIDS
non-steroid anti-inflammatory drugs are medication taken to reduce inflammation, temperature and pain following an injury
268
what are common examples of NSAIDS?
ibruprofen & aspirin - for acute injuries
269
how do NSAIDS work?
following a soft acute injury , chemicals released by damaged cells cause vasodilation of blood vessels and an increase in blood & cellular fluid → causes swelling & redness → activates pain activators
-NSAIDS reduce inflammatory response by inhibiting the chemical release which leads to inflammation → interfering with pain signals & reducing temperature
270
what are the side effects of NSAIDS?
heartburn, nausea, headaches & diarrhoea
long term can be chronic injuries - need to be monitored as may develop into gastro-intestinal bleeding, shock, anaemia, stroke and heart attack
271
what is meant by physiotherapy?
the physical treatment of injuries and diseases using methods such as mobilisation, massage, exercise therapy and postural training
272
what may physiotherapy treatment consist of?
electrotherapy - repair & stimulate tissues
exercise therapy - strengthen muscles
mobilisation and manipulation of joints and posture realignment training to release tension, minimise injury & maximise power output
273
how would a dislocate shoulder be treated using physiotherapy?
- look for signs of instability
- joint realignment
274
how should a procedure during physiotherapy be?
1. pain relief, minimise swelling, ice therapy and slings for support
2. tailored exercises to maintain muscles surrounding joint
3. restore normal range of motion, muscle length, connective tissue mobility and resting muscle tension around the injured joint with mobillisation, massage, stretching and acupuncture
275
when is surgery used in rehab?
when previous methods haven't worked
following a serious injury
combatting persistent symptoms
276
what can surgery repair in rehab?
damaged soft tissue, realignment of bones and repositioning of joints
277
what surgery is done to knee ligaments?
anterior cruciate ligament reconstruction following a rupture, tissue graft is used to replace the ACL & restore full function
common for skiers
278
what surgery would be done to stabilise a shoulder?
anchor the humerus into the scapula & repair the joint capsule - Bankart repair
common for throwing athletes
279
What is surgery can be done to a meniscal tear?
aim to repair as much of damaged cartilage as possible
meniscus can be resurfaced to remove rough projections & in extreme cases a cartilage implant can be inserted.
common for footballers
280
what is an Athroscopy?
Keyhole surgery
under general/local anaesthetic
small incision is made & tiny camera is used to guide repair
the damage to surrounding tissues is minimised → less pain & risk of infection → faster initial recovery time than open surgery
-used to repair cartilage and soft tissue damage
281
what is open surgery?
done under local or general anaesthetia
an incision is made to open a joint to repair or reconstruct damaged structures
stronger repair → high risk of infection & scaring is significant
-repair fractures & reconstruct ankles
typical recovery ranges from 6 weeks to several months & usually receive physiotherapy
282
how should a simple fracture be treated?
use NSAIDS to reduce pain at site & swelling
USE price, immobilisation using a splint, sling, crutches or plaster cast to assist the healing process
more severe fractures will require surgery to realign bones
healing can take several weeks for young ppl or several months for older ppl after a more severe injury
283
what are the signs and symptoms of simple fractures?
severe pain at fracture site
loss of movement
swelling and discoloration
284
what are signs and symptoms of a stress fracture?
specific spots of pain during activity increasing with further use
285
how are stress fractures treated?
medical attention
PRICE to reduce swelling
rest for two weeks & avoid activity for 8 more weeks to prevent larger fracture
immobilisation to limit activity using a splint or brace
a gentle return to exercise
strengthening exercises for surrounding connective tissues
healing may take a significant period of time if rushed, a secondary injury can occur
286
what are the signs and symptoms of dislocation?
severe pain
loss of movement
deformity
swelling
‘pop feeling’
287
how is a dislocation treated?
medical attention
immobilisation using a splint, sling and no attempt to reposition unless by a professional
PRICE to reduce swelling and relieve pain
NSAIDS
More severe dislocations may require surgery to realign & pin bones into their original position,
-physiotherapy will strengthen the connective tissues around the joint & improve flexibility and mobility
288
what is the signs and symptoms of a sprain?
pain
swelling
discoloration
inability to bear weight
289
how is a sprain treated?
medical attention
PRICE
Immobilisation or support using strapping, a brace or crutches to assist the healing process
NSAIDS
functional rehabilitation, strengthening, mobility and balance exercises
third degree sprains may require reconstructive surgery
recovery can take from several weeks to several months, surgery will take place as the result of a failure response to non surgical treatments
290
what is a symptom of torn cartilage?
associated damage to the ligaments which causes pain and swelling
a clunking/popping sensation of the knee
291
how is a torn cartilage treated?
medical attention
PRICE
NSAIDS
Physiotherapy to strengthen connective tissues and restore ROM
Knee brace to aid joint stability
Hydrotherapy to maintain fitness w/o bearing weight
Arthroscopy in persistent cases to remove flaps or jagged sections & to smooth the meniscus
-recovery can be slow due to no blood supply → start participating in sport two months post surgery
292
what is a sign of exercise induced muscle damage?
pain
tenderness
swelling
stiffness
decreased ROM & strength peaking 24-72hrs post exercise
293
how can exercise induced muscle damage be treated?
symptoms should stop within 5 days
research has shown methods to treat muscle damage to be ineffective, however pain can be reduced by: cold therapy, Massage & stretching, NSAIDS.
medical attention should be sought if there is heavy swelling or dark urine - may indicate level of muscle damage has effected the kidneys
294
what is meant by strength?
the ability to exert a large amount of force in a single maximum effort
295
what is meant be dynamic strength?
involves movements
used in events that take a long period of time to complete
associated with power output and is power
e.g. rowing action
296
what is meant by static strength?
takes place when muscle length stays the same
used to stabilise the body
e.g. a crucifix position in gymnastics
297
what is meant by explosive strength?
used when a burst of maximum effort is required
e.g. kicking a ball
298
what is meant by maximum strength?
the greatest force that is possible in a single maximum contraction
e.g. one rep max test
299
what is meant by strength endurance?
the ability to sustain strong repeated muscular contractions whilst withstanding the fatigue
