KINE-2495: Topic #3: Injury Prevention

What are Epidemiologists?

It is the profession that utilizes research methods, to further investigate the rates & determinants of injury & disease.

Define Epidemiology

Epidemiology is the study of the distribution and determinants of the varying rates of diseases, injuries, alongside other health states within human populations.

What is the basic assumption of epidemiology?

Epidemiologists believe in the direct causes of injuries or diseases, as opposed to "bad luck."

Epidemic means...

The community is affected

Pandemic means...

The world is affected.

What are the rates of epidemiological factors?

They are the rates of Illness/Injury with respect to: The Person, Place, and Time

What are the Epidemiological factors with respect to the Person Aspects?

1. The Host (disease specific)
2. Age
3. Background
4. Lifestyle
5. Gender

What are the Epidemiological factors with respect to the Place Aspects?

1. Environment (rarely a direct factor)

2. Climate
3. Diet
4. Cultural Practices
5. Population Density
6. Exposure to pollutants
7. In sporting events

What are the Epidemiological factors with respect to the Time Aspects?

1. Timing in Sports. It is important to note that injuries mostly occur within the second half of an event.

What is the main use of utilizing Epidemiology?

To help prevent in jury and promote wellness.

What are some ways we can help prevent injury and promote wellness within the jurisdiction of Epidemiology?

1. Determine the Assessment or Intervention Strategy

2. Use of Proper Equipment

3. Safe scheduling

4. Rule Changes

5. Monitor Health of a Team/Community

6. Implementing Injury Prevention and Wellness Promotion events and/or references

Injury Prevention and Wellness Promotion allows (us to)...

1. Conducting Pre-Participation Examination

2. Explaining the importance of Diet and Lifestyle choices

3. Develop Training and Conditioning programs

4. Select and Fit Protective Equipment properly

5. Ensure that the appropriate medication use and discourage substance abuse

6. Ensure that the environment is safe

What are the two essential groups of Nutrients called?

1. Macronutrients

2. Micronutrients

What nutrients consist of Macronutrients?

1. Carbohydrates
2. Proteins
3. Fats

What are the roles of Macronutrients?

1. The production of energy

2. Growth, repair, and tissue maintenance

What nutrients consist of Micronutrients?

1. Vitamins
2. Minerals
3. Water

What is the role of Micronutrients?

It helps with regulating the body processes

What is ATP?

ATP (Adenosine Triphosphate) is the body's immediate energy source, but also helps stabilize the movement of contraction in working muscles.

How is Initial ATP produced?

It is produced by a process called Anaerobic Metabolism, takes place in Breakdown of Glucose, which occurs in muscles.

Where does glucose come from?

Blood and Glycogen

What happens when Fat is utilized in ATP?

When Fat is utilized, when our glycogen stores are reduced (depleted)

How is the type of ATP Production determined? And what are the two types intensity

It relies on the level of intensity.

1. Short Burst (High Intensity) = Anaerobic exercise

2. Long Burst ( Sustained Intensity) = Aerobic Exercise

What are carbohydrates?

They are the body's most efficient source of energy.

What are the two types of Carbohydrates?

Simple and Complex Carbohydrates

What are simple carbohydrates composed of?

Simple Sugars

What are the two composites of Complex Carbohydrates?

1. Starches (They get broken down into simple sugars, and the unused starches get stored as glycogen.)

2. Fibres (They are

Describe what the functions of the complex carbohydrate: Starches are

Starches get broken down into simple sugars, while the starches that are not used get stored as Glycogen.

Describe what the functions of the complex carbohydrate: Fibres are...

Fibres are the structural parts of plants that are non-digestible, they reduce the risk of colon cancer and incidents of obesity, constipation, colitis, and diabetes.

What are proteins composed of?

Amino Acids

What are Amino Acids?

They are the basic units that compose protein, and are produced the most in the body.

What are Proteins needed for?

1. Muscle Growth

2. Increasing Physical Activity

3. Excess in protein gets stored into fat

4. Helps wiht Enzyme and Hormone Production?

What are the 9 different types of Protein?

1. Anabolism
2. Building Cell Membranes
3. Carrying hereditary information
4. Structural Proteins
5. Plasma Proteins
6. Oxygen Carrying
7. Maintaining Acid Base Balance
8. Actin/Myosin
9. Hormones

What are fats?

They are the most concentrated source of energy, which is essential for Growth and Development of the Body

What are the four categories of Fats?

1. Saturated Fatty-Acids

2. Trans Fatty Acids.

3. Unsaturated Fatty Acids.

4. Omega-3 Fatty Acids

What do vitamins serve as?

They serve as regulators in many body processes.

What are the three main groups of Vitamins?

1. Fat Soluble
2. Water Soluble
3. Antioxidants

What kind of Vitamins are classified as Fat-Soluble Vitamins?

Vitamins A, D, E, and K

What are Fat Soluble Vitamins?

They are the vitamins that are found in the fatty portions of foods and oils

What Vitamins are classified as Water Soluble Vitamins?

Vitamin C and B-complex vitamins

What are Water Soluble Vitamins

Water Soluble Vitamins help to regulate metabolism that cannot be stored.

What Vitamins are classified as Antioxidants?

Vitamins A and E

What products have Antioxidants?

Oranges, Vegetables, and Blueberries.

What are Antioxidants?

Antioxidants are vitamins that help prevent premature aging, cancers, and heart disease

What are the ten Vitamin Deficiencies discussed in class?

1. Vitamin B12 --> Pernicious Anemia

2. Vitamin B --> Folate - Deficiency

3. Iron --> Iron Deficiency Anemia

4. Calcium --> Clotting mechanism muscle contraction, and nerve conductions


5. Vitamin C --> Scurvy


6. Vitamin B --> Beriberi

7. Vitamin D --> Rickets

8. Vitamin B-complex --> Cellular Integrity, and Enzymatic Function

9. Vitamin A. --> Epithelial Structure

10. Vitamin K --> Collagen

What are Minerals with respect to body functionality?

Minerals are stored in the liver and bones, which play an integral role in Body Functionality

What five Minerals were mentioned in class?

1. Iron
2. Magnesium
3. Calcium
4. Sodium
5. Potassium

How does the Mineral, Iron play an integral role in Body Functionality?

It helps with Energy Metabolism and Oxygen Transport

How does the Mineral, Magnesium play an integral role in Body Functionality?

It helps with Energy-Supplying Reactions in the body

How does the Mineral, Calcium play an integral role in Body Functionality?

It helps with Bone Formation, Clotting, and Muscle Contraction.

How do the Mineral's, Sodium and Potassium play an integral role in Body Functionality?

They both help with nerve conduction.

What is the importance of water?

It is the most essential nutrient for all chemical processes.

It is the most abundant in our body, since 70% of our body is composed of water.

What happens if you have an insufficient amount of water?

A lack of water (a.k.a. dehydration) can lead to illnesses and death.

In Water, Homeostatic Mechanisms are used to...

maintain levels of hydration in the kidneys, and solute accumulation

What are electrolytes?

They are substances that help maintain hydration levels

What are the Principles of Conditioning & Training?

1. Safety

2. Warm-Up/Cool Down

3. Motivation

4. Overload and SAID Principle

5.Consistency/Routine

6. Progression

7. Intensity

8. Specificity

9. Individuality

10. Relaxation to Minimize Stress

What are the purposes of a warm up?

1. To prevent musculoskeletal injuries and soreness

2. Enhancing Performance

3. Physiological Preparation the tissues for Physical Work during Activities


4. Stimulates the Cardiovascular system


5. Increases Metabolic processes, Core Body Temperature, and Muscle Elasticity.

How does completing a Warm Up help stimulate the Cardiovascular system?

It helps enhance circulation and flow of blood into the muscles.

What is the importance and possible outcomes of doing a Cool-Down?

1. An essential component of working out

2. It helps bring the body back to its resting state

3. Duration should be 5-10 minutes.

4. Because they are often ignored, it can result in getting injured.

5. It decreases muscle soreness if stretched after working out.

What are some Resistance Training Techniques and Concepts?

1. Progress in resistance exercises

2. Overload the Principle
(To gain more muscle, you would need to increase and upgrade the activity)

3. Increasing the intensity to enhance strength over time.

4. Maintain the same intensity, which helps sustain muscle strength.

What can Overtraining result in?

It can result in psychological and physiological breakdown resulting in injury, fatigue, and illness.

What can prevent overtraining?

Training, eating, and getting appropriate amounts of rest are critical for prevention.

What is Reversibility with respect to Muscle Atrophy?

1. Gains in muscular strength resulting from resistance training can be reversed.

2. The decline in training or stopping altogether will result in rapid decreases in strength.

What are the factors the limit flexibility?

1. Bony Structures
2. Excessive Fat
3. Muscle and Tendon Lengths
4. Connective Tissue.
5. Skin
6. Neutral Tissue Lightness.

What are some mechanisms for Improving Flexibility?

1. Range of Motion ma increase, due to the stretching reflex

HOWEVER,

1a. It depends on the person's ability to tolerate the stretch.

1b. This may be due to viscoelastic properties of the tissues.