Exercise Science Exam 2

Athletic Training

Involves prevention, treatment, and rehabilitation of injuries to physically active individuals and athletes (first responders)

Secondary Assessment

Involve collection of injury history, observation of body movement, observation of deformities, assessment of the injured area, assessment of ROM, tests, and decision of course of action.

Sports Medicine

Umbrella term that describes the various issues interrelated among medicine, physical activity, exercise, health promotion, and disease prevention.

Primary Components:

1. Medical supervision & care of athletes

2. Use of exercise/sport for those with physical/mental disability

3. Help people develop/maintain physical fitness & improve sport performance

4. Use exercise to treat & rehabilitate people

Sports Medicine Physician

Leader of the sports medicine team

Consensus Statements

Guidlines for sports medicine physicians

Isometric Contraction

Muscle contract but do not shorten (no change in length)

Isotonic Contraction

Change in muscle length

Concentric Contraction

Muscle contract and shorten to lift the weight

Eccentric Contraction

Muscle contract but lengthen to control the lowering of weight

Agonist

Cause specific joint movement

Antagonist

Opposing movement to the agonist

Synergist

Muscle that assist the agonist with movement

Stabilizer

Act on one segment so that a specific movement in an adjacent joint can occur; so agonist causes smooth and efficient movement

Sternocleidomastoid

Neck flexion, lateral neck flexion, and rotation

Rectus Abdominis

Trunk flexion; bend at hips forward

Antagonist: Erector Spinae

External Obliques

Anterior flexion (flex forward), Lateral flexion (lean to side), and rotates the trunk

Antagonist: Erector Spinae, Opposite Oblique

Erector Spinae

Extend the trunk (lean back)

Antagonist: Rectus Abdominis

Pectoralis Major

Flexes shoulder, Horizontal ADduction

Antagonist: Latissimus Dorsi, Posterior Deltoid, and Trapezius

Latissimus Dorsi

Extends and ADducts shoulder

Antagonist: Pectoralis Major, Anterior + Medial Deltoids

Trapezius

Elevates the scapula, Retracts the scapula, and Depresses the scapula

Antagonist: Sternocleidomastoid, Anterior Deltoid, and Pectoralis Major

Deltoid

Should flexion, Abduction arm, and Extension arm

Antagonist: Pectoralis Major and Latissimus Dorsi

Infraspinatus and Teres Minor

Shoulder external rotation

Supraspinatus

Should abduction

Subscapularis

Shoulder internal rotation

Biceps Brachii

Flexes elbow, Forearm supination - most active in flexion when forearm is supinated

Antagonist: Triceps Brachii

Triceps Brachii

Chief extensor of elbow

Antagonist: Bicep Brachii

Brachioradialis

Flexes elbow - optimal action with neutral forearm

Antagonist: Triceps Brachii

Gluteus Maximus

Extends the hip, ABducts the hip

Antagonist: Iliopsoas (hip flexor)

Iliopsoas

Flexes hip and trunk

Antagonist: Gluteus Maximus

Quadriceps Femoris

Extend knee - segment flexes hip

Antagonist: Hamstring

Hamstrings

Flexes knee and extends hip

Antagonist: Quadriceps

Gastrocnemius

Plantar flexes the ankle and assists in knee flexion

Antagonist: Tibialis Anterior

Tibialis Anterior

Major dorsiflexion the ankle

Antagonist: Gastrocnemius

Compression

Pressing or squeezing force directed through a body

Tension

Pulling or stretching force directed through a body

Shear

Force directed parallel to a surface

Fractures

Causes: trauma/large load application, osteoporosis, and overuse/abrupt increase in intensity

Osteoporosis

Condition where bones become brittle and weak due to decrease in bone mineral density and mass

Friction Blisters

Caused by shear forces between layers of the skin

Sprains

Tearing/damage to a ligament

Ligament

connective tissue connecting bone to bone

ACL Tear

Major ligament inside the knee joint

Typically caused by shear forces

lnar Collateral Ligament Tear

Medial side of elbow; connects humerus to ulna

Typically caused by shear forces

Strains

Tearing/damage to muscles or tendons

Tendons

Connective tissues connecting muscles to bones

Hyaline Cartilage

More gel-like interior

Most common type in the body

• Most join surfaces, trachea, ribs, and nose

Fibrocartilage

Cushion areas of high compressive forces

• Disc of the back, knees, shoulder, and hip

Meniscal Tear

Caused by loaded twisting

• High compression and shear forces

Commonly cause during cutting maneuvers in sports

Labral Tear

Cartilage injury

Caused by trauma, overuse, and compression/shear forces

Dislocation

When bones of a joint are moved out of alignment

Herniation

When all or part of the soft, jelly-like center of spinal disk pushes through a weakened part of the disk’s outer ring

Concussion

A traumatic brain injury that affects brain function

For nutrients to effect exercise they must be…

1. Ingest

2. Digest

3. Absorbed

4. Transported in cells

Carbohydrates

Blood glucose and muscle glycogen provide energy for exercise

Important during moderate to high intensity exercise

Carbohydrate Normal Daily Intake

3-10g/kg/day

Glycemic Index

How fast a food affects blood sugar

Glycemic Load

How much a food affects blood sugar

Protein

Consumption of adequate amounts and types is important for ensuring the optimal performance.

Help make amino acids readily available to the body tissues for continued protein synthesis.

Protein Daily Intake

Normal range: 1.2-2.0 g/kg/day

Fats

Important for weight event athletes.

Possible advantage for endurance athletes.

Needed for absorption of fat soluble vitamins and concentrated energy for the body

Hyperlipidemia

High levels of fat in the blood

Hypercholesterolemia

High cholesterol

Fats Daily Intake

Normal daily intake is no less than 20% of total daily calories

Euhydrated

Normal hydration

Hypohydrated

Under hydrated (dehydration)

Hyperhydrated

Overhydration

CHO Loading

Method of maximizing CHO stores prior to an event through exercise and dietary manipulation

CHO intake during prolonged activity

30-60g/hr or 0.6 g/kg/hr

Post-Workout Protein Intake

0.3 g/kg of body mass or 20-30 grams after resistance exercise for muscle growth

CHO and Protein - Post Workout

3:1 or 4:1 CHO to Protein grams

CHO = 1.0-1.2 g/kg

Protein = 0.3 g/kg

Creatine Monohydrate

Enhanced peak power production during intense exercise

Risks: non-responders, cramping, and GI issues

Caffeine

Elevated mood, decreased fatigue and pain, lowered perception of effort, and increased fat metabolism.

Risks: Nervousness, tremors, GI problems, and addictive

Bicarbonate

Increased blood pH and buffering H+, delayed onset of anaerobic fatigue.

Risks: GI discomfort

Beta-Alanine

Improved high intensity performance, increase in muscular endurance, decrease fatigue, and decrease RPE.

Risks: Paresthesia

Salt

Maintain higher plasma volume, decrease HR, decrease urine output, decrease RPE, and increase performance.

Sport and Exercise Psychology

Study of behavior, thoughts, and feelings of healthy, disabled, and diseased individuals engaging in physical activity, exercise, sport, and athletic competition.

Sport Psychology

The field within exercise science that examine how psychological influence athletic performance.

Psychological Principles

1. Maintain stress

2. Dealing with anxiety

3. Improving motivation

4. Improving focus during competition

Personality

Entire qualities and traits, including character and behavior that are specific to someone

Plays an important role in behaviors that individuals exhibit

Not easily modifiable

Trait Framework

Everything we do is a result of personality

Interaction Framework

Traits and the environment interact to determine how we act

Motivation 3 Parts

1. Direction: Where people invest their energy

2. Intensity: How much energy is invested

3. Persistence: How long energy is invested at a given intensity

Task Orientation

Self-refrences definition of success

Focus on improvement, gaining a new skill

Ego Orientation

Success is defined by being better than others

Focus on winning, being the best

Extrinsic

When individuals engage in a certain behavior to gain some external reward

Intrinsic

When individuals engage in behavior because the individual enjoys the process and gains pleasure and satisfaction from participation

Autonomy

Endorse and be origin of own behavior

Do what we want to do

Competence

Interact effectively in environment

Need challenging activities and positive feedback can help if sincere

Connectedness

Feel connected with, cared for, and close to others/community

Arousal in Sports Psychology

Degree of mental and physical activation/intensity

Performance Arousal Curve

Optimal level of arousal for performance

Imagery

Creating a mental image of a situation using all of you senses

Flow State

A psychological state that is intrinsically rewarding, where everything seems to click into place, even during extreme challenges

Choking

Progressive and uncontrollable deterioration of performance when in high pressure situations

The Yips

Psycho-neuromuscular impediment affecting the execution of fine motor skills during sporting performance

Environmental Exercise Physiology

Study acute and chronic effects of exercising in various environmental conditions

Radiation (R)

Energy transferred via infrared waves

Conduction (K)

Energy transfer via direct contact

Convection (C)

Energy transfer via mass motion of molecules

Evaporation (E)

Phase change of liquid to a gas through the transfer of heat energy