Injury Prevention and Wellness Promotion

What are the performance-related components of fitness?

Speed, power, agility, coordination, balance, and reaction time.

What are the health-related components of fitness?

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Why does inadequate conditioning contribute to sports injury?

Athletes may lack the strength, endurance, movement control, or workload tolerance required by the sport.

What does an athletic trainer contribute to injury prevention?

Risk assessment, conditioning communication, injury evaluation, and safe progression or rehabilitation within scope.

What is periodization?

Planned variation in training volume, intensity, and specificity across time to manage fatigue and improve performance.

What are the three broad seasonal training phases?

Offseason, preseason, and in-season.

What is cross-training?

Using other activities to develop or maintain fitness relevant to the main sport.

What does SAID stand for?

Specific Adaptation to Imposed Demands.

What does the SAID principle predict?

The body adapts specifically to the stresses repeatedly placed on it.

What is the overload principle?

Fitness adaptations require a workload greater than the body is currently accustomed to.

What is a preparticipation physical evaluation (PPE)?

A health review intended to identify concerns needing assessment or participation modifications.

What is functional movement screening (FMS)?

A standardized movement-screening approach used to observe certain movement patterns.

What is the purpose of a warm-up?

Gradually prepare cardiovascular, neuromuscular, and musculoskeletal systems for activity.

What warm-up duration does the supplied HOSA slide deck suggest?

Approximately 5–20 minutes, adjusted to the activity.

What is a cool-down?

A gradual transition from exercise to lower-intensity activity.

What cool-down duration does the supplied HOSA slide deck suggest?

Approximately 5–10 minutes.

What is active range of motion (AROM)?

Joint motion produced by the person's own muscular effort.

What is passive range of motion (PROM)?

Joint motion created by an outside force while the person does not actively move it.

What is ballistic stretching?

Using repeated bouncing or momentum to push into a stretch.

What is dynamic stretching?

Controlled movement taking a joint through functional ranges of motion.

What is static stretching?

Holding a muscle or joint in a stretch position without bouncing.

What hold duration does the HOSA deck teach for a typical static stretch?

20–30 seconds per stretch, often repeated several times.

What does PNF stand for in stretching?

Proprioceptive Neuromuscular Facilitation.

What is PNF stretching?

A flexibility technique combining muscle contraction and relaxation with assisted stretching.

What is muscular strength?

Maximum force a muscle or muscle group can exert.

What is muscular endurance?

Ability to repeat contractions or sustain a muscular effort over time.

What is muscular power?

Ability to produce force rapidly; often described as force times velocity.

What is isometric muscle contraction?

Muscle generates force with little or no change in overall muscle length.

What is concentric muscle contraction?

Muscle shortens while producing force.

What is eccentric muscle contraction?

Muscle lengthens while resisting a load.

What contraction occurs in the biceps when slowly lowering a dumbbell from a curl?

Eccentric contraction.

What is overtraining syndrome?

Persistent performance and health impairment associated with excessive stress and inadequate recovery, after other causes are excluded.

Why train core stabilization?

Improve trunk control and force transfer during dynamic movements.

What is plyometric training?

Exercises exploiting a rapid eccentric stretch followed by an explosive concentric action.

What is proprioception?

Sensory awareness of body position and motion.

What are four major heat-transfer mechanisms?

Conduction, convection, radiation, and evaporation.

What is a major problem with exercising in high humidity?

Sweat evaporates less efficiently, reducing cooling.

What is heat syncope?

Transient fainting related to peripheral vasodilation and reduced cerebral blood flow, often in heat.

What are exercise-associated muscle cramps?

Painful involuntary muscle contractions during or after exertion.

What is exertional heat exhaustion?

Inability to continue strenuous activity because of heat stress, often with fatigue, dizziness, nausea, and heavy sweating.

What are possible signs of heat exhaustion?

Weakness, dizziness, nausea, headache, tachycardia, and substantial sweating.

What is initial management of suspected heat exhaustion?

Stop exercise, move to a cooler setting, remove excess equipment, cool the athlete, assess hydration and mental status, and seek medical care as indicated.

What is exertional heat stroke (EHS)?

A medical emergency with severe hyperthermia and central nervous system dysfunction during or after exercise.

What neurologic findings may indicate heat stroke?

Confusion, altered behavior, seizures, or loss of consciousness.

Can exertional heat stroke occur while an athlete is still sweating?

Yes; absence of sweating is not required.

What is the preferred onsite method of rapidly cooling exertional heat stroke?

Whole-body cold-water immersion, when available and feasible.

What is the key EHS sequence when onsite cold-water immersion is available?

Activate emergency response and cool rapidly before transport while maintaining airway and monitoring.

What is heat acclimatization?

Physiological adaptation to repeated heat exposure over days to weeks.

What factors increase heat-illness risk?

High heat/humidity, intense exertion, poor acclimatization, dehydration, illness, medications, and insufficient recovery.

What is WBGT?

Wet-bulb globe temperature, an environmental heat-stress index that considers temperature, moisture, radiation, and wind influences.

What is exercise-associated hyponatremia?

Abnormally low blood sodium during or after prolonged activity, often associated with excess hypotonic fluid intake.

Why can drinking excessive water during endurance exercise be dangerous?

It may dilute blood sodium and cause potentially serious hyponatremia.

What is a good broad hydration principle?

Plan fluid intake around activity, environment, individual sweat losses, and thirst without forced overdrinking.

What is frostbite?

Freezing injury of skin or deeper tissues.

Should frostbitten tissue be rubbed or massaged to warm it?

No; friction can increase tissue damage.

How can cold-weather sports clothing reduce injury?

Use adjustable insulating layers, wind protection, and moisture-wicking materials.

What is accidental hypothermia?

Core body temperature below about 35 °C from environmental exposure.

What are possible signs of hypothermia?

Shivering, clumsiness, confusion, slurred speech, and progressive decreased consciousness.

What does SPF stand for?

Sun Protection Factor.

What does broad-spectrum sunscreen protect against?

Both UVA and UVB radiation.

What should athletes do after hearing thunder?

Stop outdoor activity immediately and seek safe shelter.

What is the common 30-minute lightning safety rule?

Wait at least 30 minutes after the last thunder or observed lightning before resuming outdoor activity.

What should an Emergency Action Plan (EAP) specify?

Staff roles, communication, equipment, access routes, emergency response, and transfer arrangements.

Why does exercise feel harder at high altitude?

Oxygen partial pressure is lower, reducing oxygen delivery at a given workload.

What is HAPE?

High-altitude pulmonary edema: fluid accumulation in the lungs at altitude.

What is HACE?

High-altitude cerebral edema: dangerous brain swelling at altitude.

What are the three primary functions of nutrients?

Supply energy; build and repair tissue; regulate physiological processes.

What are the three energy-providing macronutrients?

Carbohydrate, fat, and protein.

What are micronutrients?

Vitamins and minerals required in comparatively small amounts.

How many kilocalories does a gram of carbohydrate provide?

About 4 kcal.

How many kilocalories does a gram of protein provide?

About 4 kcal.

How many kilocalories does a gram of fat provide?

About 9 kcal.

How many kilocalories does a gram of alcohol provide?

About 7 kcal.

What is ATP?

Adenosine triphosphate, the immediate chemical energy carrier for cellular work.

What is glycogen?

The stored form of glucose in muscle and liver.

Which energy system supplies very brief explosive efforts?

ATP-phosphocreatine (phosphagen) system.

Which system supports sustained lower-intensity work?

Aerobic oxidative metabolism using carbohydrates and fats.

What daily carbohydrate-energy range is commonly given for adults in reference intakes?

About 45–65% of total energy, though athlete needs depend on sport and training.

What is saturated fat?

Fat whose fatty acids lack carbon-carbon double bonds.

What is unsaturated fat?

Fat with one or more carbon-carbon double bonds.

What is a trans fat?

Unsaturated fat containing a trans double bond; industrial forms raise cardiovascular risk.

What is the principal role of dietary protein?

Supply amino acids for muscle, enzymes, transport proteins, hormones, and tissue repair.

What is an essential amino acid?

One the body cannot synthesize in sufficient amounts and must obtain from food.

What athlete protein range is taught in the uploaded deck?

About 1.2–1.7 g/kg/day, with individual requirements varying.

Which vitamins are fat soluble?

A, D, E, and K.

Which vitamins are water soluble?

Vitamin C and the B-complex vitamins.

Why can large doses of some fat-soluble vitamins be dangerous?

They can accumulate in tissues and cause toxicity.

Why is calcium important for an athlete?

Bone mineralization, muscle contraction, nerve signaling, and blood clotting.

Why is iron important for exercise?

Hemoglobin and myoglobin require iron for oxygen transport and storage.

What are electrolytes?

Dissolved minerals carrying electric charge, such as sodium and potassium.

Why is water essential to exercise?

It supports temperature regulation, circulation, and metabolism.

What does GI stand for in carbohydrate nutrition?

Glycemic Index.

What is carbohydrate loading?

Increasing muscle glycogen before prolonged endurance competition by combining greater carbohydrate intake with reduced training.

What is a sensible pre-event meal goal?

Provide tolerated carbohydrate and fluid while limiting gastrointestinal discomfort.

When are carbohydrates during exercise most useful?

During prolonged or very demanding exercise, often beyond about 60–90 minutes.

What supports recovery after strenuous or prolonged exercise?

Adequate carbohydrate, protein, fluids, electrolytes as needed, and sleep.

What is VO2max?

Maximum rate at which oxygen can be consumed and utilized during intense exercise.

What is cardiac output?

Volume of blood pumped by one ventricle per minute.

What is the cardiac-output formula?

Cardiac output = heart rate × stroke volume.

What is stroke volume?

Volume of blood ejected per beat.