Test 2 Flashcards
(23 cards)
PAR - Q has how many questions and does what?
(physical activity readiness questionnaire)
7; designed to determine an individual’s safety when starting a new exercise plan
__ is overheating
- body temp is too high
- humidity
- exercising in the heat
~ sweat evaporates = cool body
~ too much humidity = evaporation less efficient
hyperthermia
__ causes heat cramps, heat exhaustion, and heatstroke
hyperthermia
__ are muscle cramps due to high heat and not enough water
heat cramps
__ is excessive exposure to heat
- paleness, cold skin sweat, etc…
heat exhaustion
__ is excessive exposure to heat and high body temp, hot skin, no sweat, and deadly, etc…
heatstroke
To prevent and cope with heat-related conditions:
- begin __
- drink __
- wear proper __
- rest __
- avoid extreme __ and humidity
~(heat index is high = danger zone)
- get out of __ and cool the body if __ related injury occurs
- gradually
- water
- clothing
- frequently
- heat
- heat;heat-related
__ is excessively low body temp
- avoid extreme cold, wind, icy, wet weather
- dress properly
- use windchill factor
hypothermia
__ levels of extreme air pollution affect breathing ability
high
__
- comfy clothing
- wash clothes regularly
- dress in layers when outdoors
- wear proper socks
- wear proper shoes
- consider lace-up braces
Proper dressing
__ up (heart and muscle)
- warm up for several minutes to increase heart rate and warm muscles
- do before/after regular muscle warm up
- stretch slowly
- include similar sports movements in muscles warmups
warm up
__ down
- stretch before and after at slower pace
- prevents dizziness
- continue to move for several minutes after vigorous activity before stretching muscles
- muscle stretch can be the same as warm up, except you increase the intensity since the muscles are now warm
cool down
__ is to repeat a movement too much that wear and tear occurs to your body
overuse injury
__ is a pain in the side of the lower abdomen (especially during running activities)
side stitch
__ is an invisible injury that doesn’t show up on x-ray exams
microtrauma
the body is made up of __ bones
206
__ is made of tough tissues
ligament
__ is a tissue that connects muscles to bones
tendons
__ are rules that help you use the levels of your body (bones) to move efficiently and avoid injury to joints etc…
1. start slowly
2. listen to your body
3. warm up before activity and cool down afterwards
4. be fit
5. use moderation
6. dress properly
biome-chanical principles
__ excercises
- hyperflextion excercises to avoid: deep knee bends, knee pull downs,
(hyperflexion is when you bend your joints to far and over stretch ligaments)
- back hyperextension to avoid: back bends
risky exercises to avoid
treaty injury RICE
R: rest for 2-3 days to prevent further injury
I: ice a sprain/strain for at least 20 minutes to help reduce swelling/pain
C: compression wrap the injury with a
E: elevation
RICE
other hyperflexion exercises to avoid
donkey kicks, double-leg lifts
joint twisting, compression, and friction exercises to avoid
neck circling to the rear, sit-ups, heroes, hurdlesits
