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Flashcards in Risk Management Deck (60):
1

What is a good warmup routine

3 mintues of slow walking, light jogging, or cycling

2

Define Dynamic Warmup

Warmup using hopping, skipping, and bounding activities

3

Length of Cooldown

5-10 minutes

4

Define Cardiorespiratory Endurance

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

5

Define Maximum Aerobic Capacity

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

6

When will the hear begin to plataue after exercise

about 2 to 3 minutes in

7

Define Stroke Volume

The volume of blood being pumped out with each beat

8

How much blood does the heart pump out

70 mL

9

What is the ultimate usable form of energy for muscle activity

ATP

10

What is Glucose derived from

Breakdown of Dietary Carbs

11

Longer Duration of Activty

The greater amount of fat that is used

12

Form of energy used during sudden outbursts

ATP

13

Define Anaerobic Metablosim

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

14

Define Anaerobic

Short bursts of energy

15

Aerobic

Long bursts of energy

16

What does Aerobic use for energy

oxygen

17

Formula to determine Max HR

220-Age

18

Define Muscular Strength

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

19

Define Power

The ability to generate force rapidly

20

Define Muscular Endurance

The ability to perform repetitive muscular contractions against some resistance

21

Define Slow Twitch Fibers

Type I

22

What are SLow Twitch Fibers rich in

Mitochondira and myoglobin

23

Define Fast Twitch Fibers

Type II

24

Which fatigues slower Type I or II

Type I (Slow Twitch)

25

Three types of contraction

Isometric
Concentric
Eccentric

26

Define Isometric Contraction

Occurs when the muscle contracts to increase tension but there is no change in the length of the muscle
E.G. Trying to move something heavy but it not going anywhere

27

Define Concentric Contraction

Muscle Shortens in length

28

Define Eccentric Contraction

Muscle lengthens while contracting

29

Define Isometric Exercise

Contracts muscle without creating any movement

30

Define Isokinetic Exercise

Exercise at a fixed velocity of movement with accommodating resistance

31

Define AROM

Degree which a joint can be moved through muscle contraction

32

Define PROM

Degree which a joint can be passively moved

33

6 Major Classes of Nutrition

Carbs
Fats
Proteins
Water
Vitamins
Minerals

34

What are the macronutrients

Carbs
proteins
fats

35

What are the micronutrients

vitamins
minerals
water

36

Essential nutrients must be supplied by

Diet

37

Dietary Recommendations

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

38

Which is the most efficient fuel source

Carbs

39

Average adult requires how much water

10 glasses a day

40

What do electrolytes do

Maintain water balance inside and outside the cell

41

Caloric Content of Nutrients

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

42

Define Bulimia

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

43

Define ANorexia

Denies Hunger, engages in an excesive amount of exercise
Super thin

44

Define Anorexia Athletica

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

45

Define Female Athlete Triad SYndrome

Combination of eating disorder amenorrhea and osteoporosis

46

Define Hyperthermia

Elevated body temperature

47

Define Conductive Heat Exchange

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

48

Define Convective Heat Exchange

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

49

Define Radiant Heat Exchange

Raident heat from the sun

50

Define Evaporative Heat Loss

Sweating

51

Recommendation about drinking fluids before a game

17-20 fluid ounces of water or a sports drink 2-3 hours before exercise

Another 7-10 fluid ounces of water 10-20 minutes before

52

Treatment for Heat syncope

Lying down in a cool environment, replenishing fluids

53

Where does Frost Nip affect

ears
nose
cheeks
chin
fingers
toes

54

Treatment for frost bite

Gradual rewarming with water between 100-110 degrees

55

Define Closed Cell foam

Preferable in sports because it rebounds to its original shape quickly

56

Define Open celled foam

More airy, less riged

57

Treatment for exertional heat cramps

Ingesting large amounts of fluid, stretching, ice massage

58

Treatment for heat exhaustion

Rest in Cool room
Fluid replacement

59

Treatment for Heatstroke

Immersion in ice water
sponge cool water over body
massage limbs

60

Treatment for hyponatremia

Transport to ER