Sports Medicine HOSA-Injury/Illness Prevention and Wellness Promotion

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.

may break and causes a open wound.

what happens when a blister is neglected?

ankle sprains

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

excessive inversion and plantar flexion.

mechanism of ankle sprain is usually...

anterior talofibular

ligament most often injured in an ankle sprain

because sprains are mostly lateral.

why are ankle taping most preventive of inversion sprain?

Eversion

Which is less common? Eversion or Inversion.

Deltoid Ligament

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

First degree, second degree, or third degree.

Categories of sprains

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

Nutrients

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

carbohydrates

the starches and sugars present in foods

proteins

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

fats

lipids that are solid at room temperature

nutrient that stores energy, cushions organs, and helps the body absorb vitamins

vitamins

compounds found in food that help regulate many body processes

minerals

elements found in food that are used by the body

water

H2O

amino acids

the building blocks of proteins

lipids

fatty acids