sports med environmental conditions and nutrition

Hyperthermia

Abnormally high core body temperature resulting from failed thermoregulation.

Signs and symptoms of heat exhaustion

Heavy sweating, dizziness, headache, nausea, physical weakness, and cool, clammy skin.

Signs and symptoms of exertional heat stroke

Extreme core body temperature elevation, central nervous system dysfunction, irrational behavior, confusion, and physical collapse.

Primary clinical distinction between heat exhaustion and heat stroke

The presence of altered mental status and central nervous system dysfunction in heat stroke.

Most critical emergency intervention for exertional heat stroke

Immediate and aggressive full-body cooling, preferably via cold-water immersion, prior to medical transport.

Gradual acclimatization

The process of progressively adapting the body to exercise in hot and humid environments over a period of days to weeks.

Hyponatremia

A dangerously low concentration of blood sodium, often triggered by excessive water consumption without electrolyte replacement.

Conduction (heat transfer)

Direct transfer of thermal energy between two surfaces in physical contact.

Convection (heat transfer)

Heat exchange facilitated by the movement of surrounding air or liquid currents across the body.

Radiation (heat transfer)

Transfer of heat via electromagnetic waves, such as radiant energy absorbed from solar radiation.

Evaporation (heat transfer)

The primary physiological mechanism of heat dissipation during exertion, occurring when perspiration transforms into vapor.

Core body temperature thresholds for imminent death

Hyperthermic upper threshold exceeding $105^\circ\text{F}$; hypothermic lower threshold falling below approximately $70\text{--}75^\circ\text{F}$.

Hypothermia

A drop in core body temperature below $95^\circ\text{F}$.

Clinical indication of cessation of shivering during severe cold exposure

Signals severe, advanced hypothermia where thermoregulatory metabolic heat production fails; represents a life-threatening emergency.

Distinctions between frostnip, frostbite, and severe frostbite

Frostnip involves mild, reversible superficial cold injury; frostbite involves cellular freezing of skin and underlying tissue; severe frostbite produces deep tissue destruction affecting muscle and bone.

Lightning safety: clearance distance and return-to-play window

Suspend activity when lightning strikes within $10\,\text{miles}$; remain cleared from open areas for at least $30\,\text{minutes}$ following the last strike or rumble of thunder.

Flash-to-bang method

Count the elapsed seconds between observing a lightning flash and hearing thunder, then divide by $5$ to estimate distance in miles.

ABCDE framework for melanoma evaluation

A: Asymmetry; B: Border irregularity; C: Color variation; D: Diameter exceeding $6\,\text{mm}$; E: Evolving morphology over time.

The six essential nutrients

Carbohydrates, proteins, fats (lipids), vitamins, minerals, and water.

Macronutrients vs. Micronutrients

Macronutrients (carbohydrates, proteins, fats, water) are required in large quantities; micronutrients (vitamins, minerals) are required in small/trace amounts.

Carbohydrates: caloric density and recommended daily intake

$4\,\text{kcal/g}$; accounts for approximately $45\text{--}65\%$ of total daily calories as the body's primary energy source.

Proteins: caloric density, primary function, and daily percentage

$4\,\text{kcal/g}$; repairs and synthesizes body tissues and muscles; accounts for $10\text{--}35\%$ of daily caloric intake.

Fats/Lipids: caloric density, primary functions, and daily percentage

$9\,\text{kcal/g}$; insulates organs, provides stored energy, and aids fat-soluble vitamin absorption; accounts for $20\text{--}35\%$ of daily intake.

Saturated fats vs. Unsaturated fats

Saturated fats remain solid at room temperature (found in butter and animal fat); unsaturated fats remain liquid at room temperature (found in olive oil, nuts, and avocados).

Water-soluble vs. Fat-soluble vitamins storage

Water-soluble vitamins (B and C) are not stored in significant quantities and excess is excreted; fat-soluble vitamins (A, D, E, and K) are stored in adipose tissue and the liver.

Physiological roles of Calcium and Iron

Calcium builds skeletal bone/teeth and enables muscular contraction; iron synthesizes hemoglobin for oxygen transport in erythrocytes.

Total daily water intake recommendations

Females require approximately $2.7\,\text{liters}$ ($91\,\text{oz}$) per day; males require approximately $3.7\,\text{liters}$ ($125\,\text{oz}$) per day from combined food and beverages.

Ephedrine in athletics

A central nervous system stimulant that elevates blood pressure and cardiac workload; banned by most competitive sports regulatory bodies.

Glycemic index

A numerical scale indicating how rapidly a carbohydrate-containing food elevates blood glucose levels.

Insulin shock vs. Diabetic coma

Insulin shock is an acute emergency caused by severe hypoglycemia; diabetic coma is an emergency caused by severe hyperglycemia and metabolic crisis.

Minimum essential body fat percentages by sex

Males: approximately $5\%$; Females: approximately $12\%$.

Ideal body fat percentages for college-age individuals

Males: approximately $15\text{--}18\%$; Females: approximately $22\text{--}25\%$.