HOSA Sports Medicine - Injury/Illness Prevention and Wellness Promotion + nutrition

Blisters

most often found on the feet.

as the layers of skin rub together, friction causes separation. The body responds with fluid formation. The fluid causes pressure on nerve endings- perceived as pain.

what happens when a blister is neglected?

may break and causes a open wound.

ankle sprains

range from muscle strains and ligament strains to dislocations and fractures.

mechanism of ankle sprain is usually...

combination of excessive inversion and plantar flexion.

ligament most often injured in an ankle sprain

anterior talofibular

why are ankle taping most preventive of inversion sprain?

because sprains are mostly lateral.

Which is less common? Eversion or Inversion.

Eversion

Deltoid Ligament

Helps prevent excessive eversion or turning of the heel outward mvmt.

Categories of sprains

First degree, second degree, or third degree.

First degree sprain

One or more of supporting ligaments and surrounding tissues are stretched. Minor discomfort, point tenderness, little to know swelling. No abnormal movement in the joint to indicate lack of stability.

Second degree sprain

A portion of one or more ligaments are torn. There is slight pain, swelling, point tenderness, disability and loss of function. There is slight abnormal movement in the joint. The athlete may not be able to walk normally and will favor the injured leg.

Cardiovascular Endurance

Ability of heart to provide oxygen to muscles during physical activity for prolonged period of time

Muscular Endurance

the ability of your muscles to perform physical tasks over a period of time without tiring

Power

Rate at which work is done, Fast and quick FxD/T

Speed

The distance an object travels per unit of time

Strength

The ability of your muscles to exert a force.

Adaption

Any variation that makes an organism better suited to its environment

Overload

Working the body harder than it is normally worked

Specificity

Choosing the right types of activities to improve a given element of fitness

Periodization

Division of a training program into smaller, progressive stages

V02 Max

is the measurement of the maximum amount of oxygen that an individual can utilize during intense, or maximal exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight

Harvard Step test

is a type of cardiac stress test for detecting and diagnosing cardiovascular disease. It also is a good measurement of fitness and a person's ability to recover after a strenuous exercise. The more quickly the heart rate returns to resting, the better shape the person is in.

12 minute run test

The 12-minute run fitness test was developed by Dr. Ken Cooper in 1968 as an easy way to measure aerobic fitness and provide an estimate of VO2 max for military personnel. The Cooper Test, as it's also known, is still used today as a field test for determining aerobic fitness.

Aerobic Exercise

All rhythmic activities that use large muscle groups for an extended period of time

Anaerobic Exercise

Intense physical activity that requires little oxygen but uses short bursts of energy

Interval training

alternating periods of high intense exercise interspersed with periods of rest

Target Heart rate

maximum HR is 220 minus your age, Target HR is 50-85% of max. HR

acclimization

gradual process by which an animal adjusts to changes in its external environment

slow twitch muscle fibers

low force, long duration, aerobic (Red)

fast twitch muscle fibers

high force, short duration, anaerobic (white)

Isometric contraction

Muscle contracts but there is no movement, muscle stays the same length

Isotonic contraction

muscle shortens because muscle tension exceeds load

Isokinetic contraction

muscle generates force at a constant speed through full range of motion

Eccentric contraction

A type of isotonic contraction that involves the muscle lengthening while producing tension.

concentric contraction

muscle shortens as it maintains tension

closed chain exercise

a move where the distal segments of the body are fixed on a surface (squat) "Ground Base"

open chain exercise

exercise in which a distal segment of the body moves freely in space

Plyometric exercise

Works on the explosiveness of muscle associated with fast powerful and ballistic movement

flexibility

the ability to move a body part through a full range of motion

static stretching

stretching characterized by slow and sustained muscle lengthening

ballistic stretching

rapid bouncing movements

dynamic stretching

controlled stretches recommended prior to beginning an activity

Proprioceptive neuromuscular facilitation

PNF

Stretching techniques that involve combinations of alternating contractions and stretches

food guide pyramid

a guide for making healthful daily food choices

water

H2O

lipids

fatty acids

Amino Acids

Basic building block of proteins

Nutrients Role in the Body

Grow, remain, and maintain body cells

Regulate body processes

Supply energy for cells

Carbohydrates

Fats

Proteins

Vitamins

Minerals

Water

Six Classes of Nutrients

Carbohydrate

The body's most efficient source of energy and should be relied on to fill that need. Serves as the body's preferred energy source and help fend off fatigue and exhaustion. Ideally suited to provide fuel for the body's metabolic functions. Should account for at least 55% of total caloric intake

55-60% Carbohydrates

25-30% Fats

15% Proteins

Dietary Recommendations

Fats

Essential component of the diet, most concentrated source of energy, provides twice the calories per gram when compared to carbohydrates.

Protein

Major structural component of the body, needed for growth, maintenance and repair of all body tissues.

Vitamins

Perform an essential roles primarily regulators of body processes. Play a critical role in tissue healing and repair. Classified into 2 groups: Fat Soluble and Water Soluble

Fat Soluble Vitamins

Vitamins that are stored in and disolve by fat; Vitamins A, D,E, and K

Vitamin A (retinol)

Major function

Maintains skin and other cells that line the inside of the body, bone and tooth development growth; vision in dim light

Vitamin A

Most reliable source

Liver, milk, eggs yolk, deep green and yellow fruits and vegetables

Vitamin A

Deficiency

Night blindness, dry skin, xerophthalmia, respiratory infections, bone growth stops

Vitamin A

Excess (toxicity)

Birth defects, bone pain, anorexia, enlarged liver

Vitamin D (calciferol)

Major function

Normal bone growth and development, regulates Ca and P absorption

Vitamin D

Most reliable source

Exposure to sunlight, fortified dairy products, eggs and fish, liver, oils

Vitamin D

Deficiency

Rickets in children, defective bone formation leading to deformed bones, osteoporosis

Vitamin D

Excess (toxicity)

kidney stones, calcification of soft tissue

Vitamin K

Major function

Production of blood-clotting substances

Vitamin K

Most reliable source

Green leafy vegetables; normal bacteria that lives in intestines, milk

Vitamin K

Deficiency

Increased bleeding time/ hemorrhaging

Vitamin K

Excess (toxicity)

hemolytic anemia; can interfere with anti-clotting medications

Water Soluble Vitamins

Vitamins that are readily dissolved in water and thus are not effectively stored in the human body. Should be supplied in the body daily Vitamins include Vitamin C, Vitamin B complex, Thiamin, Riboflavin, Niacin, Folate, Biotin, Pantothenic Acid.

Vitamin C/ Ascorbic Acid

Needed for building bones and teeth, maintaining the tissues that hold muscles and tissue together, strengthens the immune system,

Thiamin (B1)

Major function

Needed for release of energy from carbohydrates,and some amino acids; maintains normal appetite and nervous system function

Thiamin

Most reliable source

Cereal products, pork, legumes, brewers yeast, eggs, fish

Thiamin

Deficiency

Lack of energy, nerve problems, beriberi, cardiovascular problems

Riboflavin (B2)Niacin

Major function

Needed for release of energy from food, health of mouth and eye tissue

Riboflavin

Most Reliable Source

Milk, liver, fruits and vegetables, enriched breads and cereals

Riboflavin

Deficiency

Dry skin, chapped lips, Cheilosis, eye sensitivity, dermatitis, glossitis, photophobia

Minerals

Needed for a variety of jobs such as forming strong bones and teeth, generating energy, activating enzymes, and maintaining water balance. Most minerals are stored int eh body, especially the bones and liver.

Major Minerals

Calcium

Phosporous

Sodium

Iron

Copper

Zinc

Magnesium

Iodine

Fluorine

Calcium

Major role

bone and tooth formation, blood clotting, muscle contraction, nerve function

Electrolytes

Minerals that exist as charged ions in the body and are extremely important for normal cellular function

Antioxidant Nutrients

May prevent premature aging, certain cancers, heart disease, and other health problems.

Amenorrhea

A female condition defined by at least 3 months without a menstrual cycle

Anabolic Steroid

Synthetic drugs that mimic the effect of testosterone in the body. Cause rapid strength gains but also carry significant toxic effects.

Anabolism

State in which the body builds and creates new tissues

Anaphylaxis

Potentially life threatening allergic reaction with a wide range of symptoms including hives, swelling, itching, difficulty breathing, and swallowing

Anorexia Nervosa

An eating disorder characterized by caloric restrictions leading to significantly low body weight, intense fear of gaining weight, or becoming fat

Antioxidant

A substance that prevents or repairs oxidative damage

Body Composition

The proportion of fat and lean body mass

Binge Eating Disorder

A condition characterized by repeated overconsumption of large amounts of food in a short period of time

Bulimia Nervosa

An eating disorder characterized by regular episodes of overeating and binge eating which is then compensated unhealthy weight loss strategies including vomiting, excessive exercise, or laxative abuse

Calorie

Measurement of the amount of energy in food available after digestion

Carbohydrate loading

Eating pattern that consist of increasing the amount of carbohydrates consumed in the days leading up to an athletic event to maximize muscle and liver glycogen stores. Typically, activity levels are decreased at this time.

Catabolism

State in which the body breaks down tissue and uses amino acids for fuel

Cholesterol

A fat-like waxy structure found in the blood and body tissues. Excessive amounts can lead to cardiovascular disease

Dehydration

A state of decreased total body fluid categorized as

Mild < 2% loss of body weight

Moderate - 2% - 7% loss of body weight

Severe - > 7% loss of body weight

Dietary Fat

Fat consumed in the diet

Diuretics

Medications or substances that lead to increased water loss from the kidneys

Ectomorph

Body type characterized by thinness with lean muscles, fast metabolism, and difficulty gaining weight

Heat Cramps

Muscle spasms resulting from loss of large amounts of water and electrolytes during physical exertion; typically affects the abdomen, arms, and calves

Heat Exhaustion

A heat-related illness that occurs after prolonged exposure to heat without adequate replacement of fluids and electrolytes; symptoms include heavy sweating, fatigue, an vomiting. Heat exhaustion is less serious than heat stroke

Heat Stroke

A severe heat-related illness with extreme over-heating from prolonged exposure to heat without adequate replacement of fluids and electrolytes; symptoms include lack of sweating, strong rapid pulse, disorientation, and loss of consciousness, often fatal without rapid treatment