Sports Medicine Exam 1 Review (Chapters 1-5)

A comprehensive set of practice flashcards covering sports medicine team roles, injury prevention, athletic training facilities, liability concepts, periodization, training terminology, energy systems, and nutrition.

Team Physician

Responsible for injury diagnosis and supervision of the athletic trainer and coach.

Athletic Trainer

Responsible for injury evaluation and immediate care of athletic injuries.

Personal Trainer

Designs exercise or fitness programs for individual clients.

Coach

Teaches proper techniques and conditioning of athletes.

Strength/Conditioning Coach

Conducts both individual and team training sessions.

Athletic Administrator

Responsible for hiring personnel who make up the sports medicine team.

Nutritionist

Plans and implements eating programs for teams and individual athletes.

Recreation Specialist

Organizes, plans, and oversees leisure activities and athletic programs.

Dentist

Involved in fitting custom mouth guards.

Podiatrist

Physician specializing in foot care.

Sports Psychologist

Assists athletes with coping strategies.

What is a Fitness Professional?

Someone who provides guidance, instruction, and support in health and fitness to individuals or groups.

Certification organizations for personal fitness trainers

American Council on Exercise (ACE), National Council on Strength and Fitness (NCSF), and National Strength and Conditioning Association (NSCA).

Going into Athletic Training: Degree requirements

Degrees in kinesiology, exercise science, sports medicine, or biology; master's degree required to pass the BOC exam.

Typical employment settings for sports medicine team

High school, college, professional teams, physical therapy clinics, clinic/outreach, Navy, FedEx, UPS.

What can a sports medicine team do to prevent and minimize athletic injuries?

Create specific training per athlete; provide proper technique instruction; offer targeted nutritional guidance.

Athletic Training Room (ATR) size and features

At least 1,000 square feet; double doors; ramp preferred; wet area, treatment area, equipment room, taping/bandaging area, and office.

Record keeping in athletic training

Kept daily and accurately (physical exam, treatment log, injury reports, supply/inventory) to prevent litigation and ensure quality.

Physical Exam components

Medical history, orthopedic screening, and physical exam, and assuption of risk page.

Most important purpose of pre-participation physical exam

To identify athletes who may be at risk prior to participation.

OSHA

Occupational Safety and Health Administration; governs guidelines for prevention and handling of blood-borne pathogens.

Liability

The state of being legally responsible for the harm one causes another person.

Negligence

Failure to use ordinary or reasonable care.

Tort

A legal wrong.

Assumption of Risk

Acknowledgment of hazards in sports.

Statute of Limitations

A specific length of time in which an individual may sue.

Product Liability

A written guarantee that athletic equipment is safe.

HMO

Health Maintenance Organization; provides preventive care and limits where treatment can be received.

Medical Insurance

A contract between an insurance company and policyholder.

Act of Commission

Providing medical care outside the scope of practice (e.g., shoulder re-location, prescribing prescription drugs).

Act of Omission

Failure to perform a legal duty (e.g., not sending a seriously injured athlete to a physician).

Nonfeasance

Failure to perform an act required by law (e.g., lifeguard not saving a swimmer).

Malfeasance

Performing an action that is not authorized or illegal, harming an individual (e.g., AT suturing a wound when a physician should).

Misfeasance

Improper performance of a lawful act that leads to harm (e.g., incorrect rehabilitation exercises).

What is required to prove negligence?

Proof.

What organization is responsible for establishing minimum standards for equipment?

NOSAE - National Organization Committee on Standards for Athletic Equipment.

What insurance is necessary for a coach’s protection?

Liability + Catastrophic

Periodization

A year-round structured, planned strength and conditioning program.

When do most injuries happen in the sports season?

The first 3-4 weeks, the risk increases for unprepared athletes.

Post-Season

Focused on restoration from sport; athletes should stay active; weight room: volume high, intensity low.

Off-Season

Athletes work to establish base; typically 10-14 reps at 65–70% intensity; IRM introduced; progressions weekly.

Pre-Season

Aim to be as strong as possible; intensity high, volume low; measure IRM and adjust for in-season.

In-Season

Maintain strength and power; weight room 1–2 days/week; focus on core; intensity high, volume low.

Strength

The maximum amount of weight that can be performed at one time (IRM). 1-6 reps at 80-90%.

Power

How quickly you can move a mass for a specific distance (f x d/ t). 1-7 reps at 75-80%.

Endurance

The length of a muscular contraction that is maintained over a period of time. 12+ reps at 65%>

Hypertrophy

Increase in muscle girth/mass, rep intervals 60-90 seconds, multiple exercises on one muscle/group. 8-12 reps at 65-75%.

Volume

The total amount of work performed in training, typically measured by the number of sets and repetitions.

Repetition

How many times you complete the exercise within the set.

Set

How many bouts of a particular exercise to be performed.

Intensity

How hard you work for each exercise.

SAID Principle

Specific Adaptations to Imposed Demands; training must be specific to the desired goal.

Power Exercises guidelines

Must not be fatigued; performed at the beginning of the workout; reps never above 8; examples include cleans, push jerks, snatch lifts, plyometrics.

Core exercises

Core exercises involve multiple muscle groups and stresses multiple joints in the body. Should precede auxiliary lifts.

Auxiliary Exercises

Isolating one muscle group during exercise. Ex: leg curl, knee extention, bicep curl, tricep extension.

Variables in the Weight Room

Frequency- days/week, order of exercise (power first), reps/sets, power, intensity, types of exercises, rest intervals.

Overload

Changing and adapting the workout to prevent getting used to it - keep body adapting.

Overtraining

Training to the point where your body does not have enough time to recover which leads to prolonged stress and exhaustion.

Overreaching

Temporary bout of overtraining.

Closed-chain vs Open-chain

Closed-chain: feet and or hands in contact with the floor; Open-chain: feet and hands not in contact with the floor.

Isometric

Contraction of a muscle WITHOUT changing it in length. Ex: quad sets, straight leg raises.

Isotonic

Shortening and Lengthening of a muscle or muscle grou with a FULL RANGE OF MOTION - aka a normal lift.

Isokinetic

Lengthening and shortening of a muscle or muscle group with a FIXED VELOCITY. Speed is adjusted. Ex: cybex, kincom

Agonist

The muscle that is performing the work. Knee extension: quads.

Antigonist

The muscle that resists and slows down the action. Knee extension: hamstrings.

Concentric vs Eccentric

Concentric: shortening of a muscle; Eccentric: lengthening of a muscle which causes the most muscle damage.

Cardiovascular Fitness: effect of weight vs aerobic training

Weight training thickens left ventricle walls and gives a more forceful contraction to meet the demand for blood; aerobic training expands LV walls and improves efficiency.

Plyometric Training

Power training which uses a series of leaps, hops, jumps and bounds.

Considerations for plyometric training.

Should never be used as a conditioning tool, should have previous strength training, can not have fatigue, should never be performed on a hard surface, volume must be changed based on the athlete, must have good athletic shoes, should be incorporated into strength and conditioning program, amortilization phase.

Amortization phase

The brief time between landing and takeoff; must be very short to improve power.

Three energy sources

Carbohydrates, fats, and proteins.

Percentage of Carbohydrates in diet.

55–65% of daily calories.

Percentage of Fats in diet.

About 30% of daily calories, with <10% saturated fats.

Percentage of Protiens in diet.

About 10–12% of daily calories.

Simple vs Complex carbohydrates

Simple carbohydrates enter bloodstream quickly (glucose, sucrose, cereal, soda); complex carbohydrates require digestion (pasta, potatoes).

Carbohydrate storage: Glucose → Glycogen

Blood 8–10 g; muscle 200–300 g; liver 80–100 g.

What does the Pancreas do?

Pancreas secretes insulin to shuttle glucose to muscles first, then liver; leftover stored as fat.

When is the most fat burned?

Most fat is burned at rest or during moderate activity.

What has the most energy per gram?

FATS.

What is the Carbohydrate energy yield (ATP)

Carbohydrates yield about 32 ATP per glucose molecule.

What is the Fat energy yield (ATP)

Fats (triglycerides) yield about 463 ATP per molecule.

How many kcals is in one pound of fat?

Approximately 3,500 kcal.

What are the building blocks of Proteins"?

Amino Acids.

What are the functions of Proteins?

Build tissue, repair tissue, make enzymes, produce antibodies, and form keytones as byproducts.

Protein intake guidelines

0.8 g/kg body weight; athletes typically 1.4–1.59 g/kg.

What happens to extra protein once the daily intake is fulfilled?

Extra protein is stored as fat, a reason to not over do it with protein.

Vitamins: fat-soluble vs water-soluble

Fat-soluble vitamins (A, D, E, K) are stored; water-soluble vitamins (C, B) are excreted.

Vitamin A

“night vision”, building block of cells.

Vitamin D

Calcium, prevents osteoporosis, naturally produced.

Vitamin E

Least toxic

Vitamin K

Leafy green vegetables.

Vitamin C

Immune booster

Vitamin B

Complex

What is the function of Iron?

Iron binds with hemoglobin in red blood cells to help oxygen delivery to cells.

What happens when you have a insufficient supply of Iron?

Having a lack of iron causes the feelings of being lethargic.

Iron-rich foods and absorption (spinach vs steak)

Spinach: 80 mg iron, ~40% absorbed; Steak: 80 mg iron, ~90% absorbed.

Carbohydrate loading

Double glycogen storage in muscles; taper activity 5–6 days before event; 2–3 days before event increase carbs (complex not simple) by ~50 g/day; avoid overdoing it.

Water intake

Body weight divided by 2 equals daily ounces of water.

Hyponatremia

Excessive water intake can flush electrolytes and sodium, causing severe dehydration.

Eating disorders: Bulimia

Period of starvation, followed by an abnormally high consumption of food in one sitting, then vomiting is induced out of guilt.