Hosa Sports med

Domains of Fitness

The health-related components of fitness (flexibility, muscular, strength/endurance, and cardiorespiratory endurance) Performance related components of fitness (speed, power, agility, balance, reaction time)

Periodization

approach to conditioning that brings about the peak performance while reducing injuries and overtraining in the athlete through a conditioning program that is followed throughout the various seasons

SAID principle (specific adaptation to imposed demands)

States that when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt to overcome whatever demands are placed on it, and in doing so, minimize the potential for injury.

training effect

An increase in functional capacity of muscles and other bodily tissues as a result of increased stress (overload) placed upon them.

overload principle

Standard which states that gradual increase of a physical demand on the body will improve fitness. To see improvement in any physiological component, the system must work harder than it is accustomed to working. Gradually the system will adapt to imposed demands.

Warm up and cool down

An element to be considered when designing a training session. The preparation of the body for rigorous activity &
the gradual decrease of activity at the end of a training session to promote recovery.

Flexibility

The ability to move your body parts through their full range of motion

Range of Motion (ROM)

the movement of a joint to the extent possible without causing pain

Agonist muscle

muscles directly engaged in contraction as related to muscles that relax at the same time

antagonist muscle

Muscles that counteract the action of the agonist muscle.

ballastic stretching

Bouncing movement in which repetitive contractions of the agonist muscle are used to produce quick stretches of the antagonist muscle.

dynamic stretching

stretching done in continuous, slow, and controlled manner

static stretching

extremely effective and most widely used technique of stretching. Involves passively stretching a muscle by placing it in a maximal position of stretch and holding it for an extended time (15 to 30 seconds)

Proprioceptive Neuromuscular Facilitation (PNF)

stretching techniques that involve combinations of alternating contractions and stretches

Delayed Onset Muscle Soreness (DOMS)

muscle pain that follows participation in a particularly long or strenuous activity, begins 24-72 hours later, and involves multiple, microscopic tears in the muscle tissue that cause inflammation, pain, swelling, and stiffness

trigger point

area of tenderness in a tight band of muscle

Core Stabilization

Exercises with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intervertebral stability

isometric exercise

activity that uses muscle tension to improve muscular strength with little or no movement of the body part

Progressive Resistance Exercise (PRE)

Exercise that increases resistance (overload) until you have the amount of muscle fitness you want; also called progressive resistance training (PRT).

Circuit Training

Type of physical activity program in which the person performs a group exercises in a sequence with brief rests between exercises

isokinetic exercise

Resistance is given at a fixed velocity of movement with accommodating resistance

plyometric exercise

uses a quick eccentric stretch of the muscle to facilitate a concentric contraction

Muscle strength

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

Endurance

the ability of the body to undergo prolonged activity

Power

the ability to generate force against some resistance very rapidly

Body weight exercises

exercises done using body weight as resistance neuromuscular control, power, and muscle endurance

Functional Strength Training

Technique used to improve muscular strength and neuromuscular control

Proprioception

the unconscious perception of movement and spatial orientation arising from stimuli within the body itself

Neuromuscular control

unconscious trained response of a muscle to a signal regarding dynamic joint stability

cardiorespiratory endurance

the ability to perform whole-body, large-muscle activities for extended periods of time without undue fatigue

Maximum aerobic capacity (VO2 max)

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

Cardiac Output (CO)

Amount of blood pumped in 1 minute (~5 L)

Stroke Volume (SV)

The amount of blood pumped out of the heart with each contraction.

aerobic metabolism

a type of energy metabolism known as cellular respiration; requires oxygen

anaerobic metabolism

The metabolism that takes place in the absence of oxygen; the main by-product is lactic acid.

Continuous training

a technique that uses exercises performed at the same level of intensity for long periods

High-intensity interval training (HIIT)

An exercise strategy alternating periods of short, intense anaerobic exercise with less-intense recovery periods

Farlek training

This type of training is a type of XC running originating in Sweden and occurs on varied terrain

Emergency Action Plan (EAP)

A formal document, for each separate venue, outlining the steps that should be taken in the event of a medical crisis or disaster

Hyperthermia

increased body temperature

Hypothermia

decreased body temperature

Psychrometer

An instrument with two thermometers that is used to measure the heat index

Heat Syncope

heat collapse, associated with rapid physical fatigue during over exposure to heat.

Heat Syncope Treatment

Lay athlete down in cool environment, elevate lower extremities, consume fluids

exercise-associated muscle cramps

Formerly known as heat cramps, these muscle spasms can be intense and debilitating and occur typically in the legs, arms and abdomen; painful involuntary muscle spasms occur during or after physical exertion, particularly in high heat and humidity, possibly due to loss of electrolytes and water from perspiration; not associated with an increase in body temperature.

Heat Cramps Treatment

Ingestion of large quantities of water or preferably Gatorade, mild, prolonged stretching with ice massage of the muscle in spasm.

Exertional Heat Exhaustion

result of inadequate fluid replacement. Clinically, the victim of heat exhaustion collapses and manifests profuse sweating, pale skin, mildly elevated temperature (101F-104F), dizziness with loss of coordination, stomach cramps with nausea, hyperventilation, and rapid pulse.

Heat Exhaustion Treatment

Must be removed form play and taken to a cool area. Excess clothing and equipment should be removed and athlete should lie down with his legs elevated. Rehydration should begin immediately with water or a sports drink as long as the athlete is not nauseated or vomiting. If they cannot take fluids orally, IV fluid replacement should be initiated by a physician.

Exertional heat stroke

Serious life-threatening emergency. Characterized by sudden collapse with alteration of consciousness; flushed, hot skin; less sweating than is seen with heat exhaustion; shallow breathing; a rapid strong pulse; and, most important, a core temperature of 105F or higher.

Heatstroke treatment

Aggressive and immediate whole-body cooling. Immediately immerse athlete in cold water bath (35-58F) up to their neck, and then remove equipment and clothing. If immersion is not possible, sponge them down with cool water and fan with a towel. Ice bags may be placed at the neck over other major arterial vessels. Transport to hospital ASAP. However, it is recommended to cool down first to a temperature of 102F and then transported.

prevention of heat-related illness

• Unrestricted fluid replacement

• Gradual acclimatization

• Identification of susceptible individuals

• Lightweight clothing

• Routine weight record keeping

fluid replacement

Most important step that can be taken to minimize the chance of heat illness is to make certain that athletes are appropriately hydrated.

exercise-associated hyponatremia (EAH)

Condition involving a fluid/electrolyte disorder that results in an abnormally low concentration of sodium in the blood. Caused by ingesting so much fluid before, during, and after exercise that concentration of sodium is decreased.

Hyponatremia signs and symptoms

headache; nausea and vomiting; swelling of the hands and feet; lethargy, apathy, or agitation; and low blood sodium. Low sodium can compromise the central nervous system creating a life threatening situation.

Hyponatremia treatment

If blood sodium levels cannot be determined, transport to medical facility. At medical facility, the delivery of sodium, diuretics, or IV solutions may be necessary.

Gradual Acclimatization

becoming accustomed to heat and also getting used to exercising in hot temperatures

Frostnip

Superficial freezing of outer layer of skin

chilblain

inflammation of the hands and feet caused by exposure to cold and moisture

Frostbite

a condition that results when body tissues become frozen

Frostbite treatment

immerse injured area in warm water (warm slowly), do not allow part to refreeze, do not massage, wrap body parts in dry, sterile dressing

diet

a person's usual pattern of food choices

Nutrition

the science or study of food and the ways in which the body uses food

Nutrients

Substances in food that your body needs to grow, to repair itself, and to supply you with energy

roles of nutrients

-Growth, repair & tissue maintenance

-Regulation of body processes

-Production of energy

Macronutrients

Carbohydrates, proteins, and fats

Micronutrients

vitamins, minerals, water

Carbohydrates

Body's main source of energy.

Fats

Essential component of the diet. Most concentrated source of energy.

saturated fats

A fat that is solid at room temperature and found in animal fats, lards, and dairy products.

unsaturated fats

A fat that is liquid at room temperature and found in vegetable oils, nuts, and seeds.

Proteins

Nutrients the body uses to build and maintain its cells and tissues

amino acids

building blocks of proteins

Vitamins

Compounds found in food that help regulate many body processes

Fat soluble vitamins

Vitamins A, D, E, K

water soluble vitamins

Vitamin C, B6, B12, Thiamin, Riboflavin, Niacin, Folate, Biotin, Pantothenic acid

Antioxidants

protects vital cell components from the destructive effects of certain agents, including oxygen. Vitamins C, E, and Beta Carotene are antioxidants.

Minerals

Needed for jobs such as forming strong bones and teeth, generating energy, activating enzymes, and maintaining water balance.

Water

most essential nutrient

Dietary Reference Intakes (DRIs)

Helps consumers compare nutritional values of foods

MyPlate

A guide to healthy eating from the United States Department of Agriculture.

Food and Drug Administration (FDA)

a federal agency responsible for regulating food and drug products sold to the public

Calcium

the most abundant mineral in the body; Essential for bones and teeth and for muscle contraction and conduction of nerve impulses.

Lactase

enzyme that breaks down lactose.

Iron

Need to form hemoglobin. Lack can lead to iron-deficiency anemia

Anemia

lack of iron. lack of a normal number of red blood cells

Creatine

• naturally occuring organic compound synthesized by the kidneys, liver, and pancreas

• obtained from ingesting meat and fish

• integral role in energy metabolisms

• improves exersise recovery because its a lactic acid buffer

Ephedrine

Stimulant that is used as an ingredient in diet pills, illegal recreational drugs, and legitimate over-the-counter medications to treat congestion and asthma.

Glycogen supercompensation or carbohydrate loading

A regimen designed to maximize muscle glycogen stores before an athletic event

body composition

the ratio of body fat to lean body tissue, such as bone, muscle, and fluid

Caloric Balance

number of calories consumed - number of calories expended

Caloric content of Carbs

4 kcal/g

caloric content of protein

4 kcal/g

Caloric content of fat

9 kcal/g

caloric content of alcohol

7 kcal/g

Most efficient method of decreasing body fat

Combination of diet and exercise

binge eating

an eating disorder in which people overeat compulsively

Bulimia Nervosa (BN)

An eating disorder characterized by recurrent episodes of uncontrolled binge eating; recurrent inappropriate compensatory behavior such as self-induced vomiting, laxative misuse, diuretics, or enemas (purging type), or fasting and/ or excessive exercise (non-purging type); episodes of binge eating and compensatory behaviors occur at least twice per week for three months; self-evaluation is heavily influenced by body shape and weight; and the episodes do not occur exclusively with episodes of anorexia.

anorexia nervosa

an eating disorder in which an irrational fear of weight gain leads people to starve themselves

ARFID (Avoidant/Restrictive Food Intake Disorder)

-lack of interest in eating

-avoidance based on sensory characteristics

-concern of adverse consequences

-no distorted body image

anorexia athletica

obsession with exercise and not consuming enough food for exercise demands