WarmUP and Stretching
How long should a warm-up be? And when should a workout start after a warm-up?
10-15 minutes; 15 min (loses all effects after 45 min)
____________ states that muscle strength, power, endurance, and hypertrophy increase only when muscles perform workloads greater than those loads previously encountered. It is the MOST CRITICAL FACTOR in a strength training program
Overload Principle
When should you hydrate prior to exercise? Replacement?
Drink 17-20 oz 20 min before exercise ; 7-10 oz 10 to 20 minutes before
A wet globe temperature reading of 82.1-86.0 deg F- what modifications if any should happen
limit intense exercise to 1 hour and limit total outdoor exercise to 2.5 hours
Which vitamins are fat soluble? WHat does this mean?
ADEK (dissolve in fats and oils, allowing them to be absorbed along with dietary fats and stored in the liver and fatty tissues. Because they are stored rather than excreted like water-soluble vitamins, they can accumulate and can become toxic in excess)
How do you measure cardiac output?
CO = HR x SV
What are the components of a good warm up?
2-3 minutes movement (biking, walk, light jog), 6-12 min dynamic stretching
What is Wolf's Law
Bone and soft tissue will respond to the physical demands placed on them; will remodel along lines of force
What are the main electrolytes?
sodium, potassium, chloride, magnesium and calcium
Field should be cleared when lightning at what distance away? when can players return?
8 miles (5.75 mi), 30 min after last strike at 8 mi (5.75 mi)
What is the primary function of vitamin D? What does it help in absorption of?
Promote bone growth and development ; calcium
Where in the body is the initial glycogen reserve stored? Then the body turns to what?
liver; fat and then protein
When performing flexibility exercises, how long should a stretch be held for optimal results?
10 to 30 seconds, only as long as it feels comfortable
What does SAID Principle stand for and what does it mean?
specific adaptations to imposed demands; When the body is subjected to stresses and overloads of varying intensities it will gradually adapt overtime to overcome whatever demands are placed on it.
Complete proteins have what key component
the essential amino acids (ones your body can't build on its own)
Heat loss through evaporation is impeded when the relative humidity reaches _______% and all but stops at ______%
65%; 75%
Lack of vit D can lead to what disease? What is the best source?
Ricketts; sunlight
What is the equation to find maximum heart rate?
HRmax = 211- (.64 x age)
What type of stretching is not recommended because of the potential for causing muscle soreness and possible injury when done over a period of time?
Ballistic (bouncing)
How does exercise effect cardiac output?
it increases cardiac output (and increase stroke volume and enhanced cardiac contractibility and venous return)
This mineral is necessary for muscle contraction and if there is not enough of this mineral, it is removed from the bones; can lead to what bone disorder?
calcium; osteoporosis
Mild dehydration is defined as the loss of ? S/S are
less than 2% of body weight; thirst, dry mouth, headache, dizziness, fatigue
Which vitamin is necessary for blood clotting?
K
What food should the AT recommend the patient avoid if gallbladder pathology is suspected?
fatty foods
When performing ballistic stretching, which muscle structures detects rapid movement and initiates the stretch reflex?
A. Golgi Tendon Organ
B. Messiner's Corpuscles
C. Muscles Spindles
D. Pacinian Corpuscles
E. Ruffinl's Corpuscles
C. Muscles Spindles
(spindles=velocity, GTO=tension)
Karvonen equation measures what?
target HR (THR= % intensity x HRreserve) + resting HR
The pre-event meal should be eaten ___ before competition to ensure proper digestion.
2-3 hours
Heat related illness-- cool to _______________
102 before transport
Which vit is necessary to prevent spina bifida in pregnant mothers?
folate (folic acid)
The loss of _____ and _____ account for the greatest percentage of electrolytes lost through sweat.
sodium; chloride
Which of the following is the correct end position of the glenohumeral joint when performing a PNF diagonal (D1) upper extremity extension movement pattern?
extended, abducted, internally rotated
Which type of muscle fibers will cross country runners have more of?
slow twitch (type 1)
While discussing general nutrition principles with a female swimmer who is a strict vegetarian, the athletic trainer should be aware that her diet might lack what mineral?
iron (causing anemia)
Most of heat loss occurs via
65% through radiation- head and neck are 50% of that
Vit A is needed for what, but too much vit a might cause you to turn what color?
nightvision; too much vit a (beta carotene) will cause you to turn orange/yellow
Triglycerides is stored in what type of cell?
Adipose cells
How long does a muscle need to be stretched?
at least 6 seconds, the GTO organs will change in length and increase tension
What is training effect?
stroke volume increases while exercise heart rate is reduced at a given standard exercise load
What two common herbs are banned by most athletic organizations?
guarana and ma huang (ephedrine)
What is afterdrop?
the continued, temporary drop in core body temperature that occurs after leaving cold water or cold exposure, often peaking 10–40 minutes later. As the body rewarms, cooled peripheral blood (in arms/legs) flows back to the core, causing further cooling that results in shivering, intense cold, and potential post-rescue faintness
Vit C is necessary to prevent what disease, but too much of it will cause what?
scurvy; diarrhea
What body fat percentage should males and females never fall below? why?
males= 3%, females 12%; fat is needed for protecting organs (females also need fat to maintain healthy periods)
What is it called when there is contraction of the agonist muscle causes a reflex relaxation in the antagonist muscle, allowing it to stretch and protect from injury
Reciprocal inhibition
This refers to the concept of dividing the annual training plan into smaller segments, phases, or cycles
Periodization (macrocycle= year; mesocycle weeks)
Minimum caloric intake should not fall below what? what weight loss is considered healthy?
1000-1200 calories; 1-2 lbs per week
Which is NOT an acceptable place to go during lightning? why?
field house, school bus, dug out
dug out- needs fully enclosed, wired for electricity/plumbing, (cars must be fully enclosed and metal)
Too much of this can cause skin to flush
niacin "flush"
According to Jackson and Pollack, where should skinfold measurements be taken?
thigh, triceps, suprailiac, abdomen, chest