Risk Management

Question 1

What is a good warmup routine

Answer 1

3 mintues of slow walking, light jogging, or cycling

Question 2

Define Dynamic Warmup

Answer 2

Warmup using hopping, skipping, and bounding activities

Question 3

Length of Cooldown

Answer 3

5-10 minutes

Question 4

Define Cardiorespiratory Endurance

Answer 4

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

Question 5

Define Maximum Aerobic Capacity

Answer 5

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

Question 6

When will the hear begin to plataue after exercise

Answer 6

about 2 to 3 minutes in

Question 7

Define Stroke Volume

Answer 7

The volume of blood being pumped out with each beat

Question 8

How much blood does the heart pump out

Answer 8

70 mL

Question 9

What is the ultimate usable form of energy for muscle activity

Answer 9

ATP

Question 10

What is Glucose derived from

Answer 10

Breakdown of Dietary Carbs

Question 11

Longer Duration of Activty

Answer 11

The greater amount of fat that is used

Question 12

Form of energy used during sudden outbursts

Answer 12

ATP

Question 13

Define Anaerobic Metablosim

Answer 13

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

Question 14

Define Anaerobic

Answer 14

Short bursts of energy

Question 15

Aerobic

Answer 15

Long bursts of energy

Question 16

What does Aerobic use for energy

Answer 16

oxygen

Question 17

Formula to determine Max HR

Answer 17

220-Age

Question 18

Define Muscular Strength

Answer 18

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

Question 19

Define Power

Answer 19

The ability to generate force rapidly

Question 20

Define Muscular Endurance

Answer 20

The ability to perform repetitive muscular contractions against some resistance

Question 21

Define Slow Twitch Fibers

Answer 21

Type I

Question 22

What are SLow Twitch Fibers rich in

Answer 22

Mitochondira and myoglobin

Question 23

Define Fast Twitch Fibers

Answer 23

Type II

Question 24

Which fatigues slower Type I or II

Answer 24

Type I (Slow Twitch)

Question 25

Three types of contraction

Answer 25

Isometric Concentric Eccentric

Question 26

Define Isometric Contraction

Answer 26

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

Question 27

Define Concentric Contraction

Answer 27

Muscle Shortens in length

Question 28

Define Eccentric Contraction

Answer 28

Muscle lengthens while contracting

Question 29

Define Isometric Exercise

Answer 29

Contracts muscle without creating any movement

Question 30

Define Isokinetic Exercise

Answer 30

Exercise at a fixed velocity of movement with accommodating resistance

Question 31

Define AROM

Answer 31

Degree which a joint can be moved through muscle contraction

Question 32

Define PROM

Answer 32

Degree which a joint can be passively moved

Question 33

6 Major Classes of Nutrition

Answer 33

``` Carbs Fats Proteins Water Vitamins Minerals ```

Question 34

What are the macronutrients

Answer 34

Carbs proteins fats

Question 35

What are the micronutrients

Answer 35

vitamins minerals water

Question 36

Essential nutrients must be supplied by

Answer 36

Diet

Question 37

Dietary Recommendations

Answer 37

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

Question 38

Which is the most efficient fuel source

Answer 38

Carbs

Question 39

Average adult requires how much water

Answer 39

10 glasses a day

Question 40

What do electrolytes do

Answer 40

Maintain water balance inside and outside the cell

Question 41

Caloric Content of Nutrients

Answer 41

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

Question 42

Define Bulimia

Answer 42

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

Question 43

Define ANorexia

Answer 43

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

Question 44

Define Anorexia Athletica

Answer 44

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

Question 45

Define Female Athlete Triad SYndrome

Answer 45

Combination of eating disorder amenorrhea and osteoporosis

Question 46

Define Hyperthermia

Answer 46

Elevated body temperature

Question 47

Define Conductive Heat Exchange

Answer 47

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

Question 48

Define Convective Heat Exchange

Answer 48

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

Question 49

Define Radiant Heat Exchange

Answer 49

Raident heat from the sun

Question 50

Define Evaporative Heat Loss

Answer 50

Sweating

Question 51

Recommendation about drinking fluids before a game

Answer 51

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

Question 52

Treatment for Heat syncope

Answer 52

Lying down in a cool environment, replenishing fluids

Question 53

Where does Frost Nip affect

Answer 53

``` ears nose cheeks chin fingers toes ```

Question 54

Treatment for frost bite

Answer 54

Gradual rewarming with water between 100-110 degrees

Question 55

Define Closed Cell foam

Answer 55

Preferable in sports because it rebounds to its original shape quickly

Question 56

Define Open celled foam

Answer 56

More airy, less riged

Question 57

Treatment for exertional heat cramps

Answer 57

Ingesting large amounts of fluid, stretching, ice massage

Question 58

Treatment for heat exhaustion

Answer 58

Rest in Cool room | Fluid replacement

Question 59

Treatment for Heatstroke

Answer 59

Immersion in ice water sponge cool water over body massage limbs

Question 60

Treatment for hyponatremia

Answer 60

Transport to ER