HHPE 228 Final Flashcards

1. Mechanical
2. Psychological
3. Physiological
4. Pharmacological
5. Nutritional

Any physical object that affects performance
• Carbon bike frame = Lighter

• Techniques that support the athlete’s
  mental state
  • Easy to learn/develop and implement
• Rituals (hypnosis/encouragement/imagery/music/relaxation)

• Naturally occurring bodily substances, when increased to higher-than- normal levels improve performance.
  • Blood doping (Illegal) – Increases
    hemoglobin = more oxygen to muscles

• Otherwise known as performance enhancing drugs (PEDs)
  • Amphetamines
    • Stimulate CNS for alertness and energy by increasing BP, HR and blood to
      muscle

• Increase creatine phosphate storage to help turn more ADP into ATP to increase energy to muscle during intense exercise.
  • Improvements in max force production, sprinting and jumping, aerobic endurance

• Aerobic endurance tends to be the most consistent with moderate-to-large benefits
  • Anaerobic and aerobic benefits in some sources
  • 3-6 mg/kg body mass

• 1g ~ 4 kcal
• Preferred energy source -> glucose -> simplest form of carb
• Help regulate blood sugar

• 1g ~ 4 kcal
• Help growth and repair of tissue, important for making hormones/enzymes
• Energy source when carbs are unavailable

• 1g ~ 9 kcal
• Help with vitamin absorption and energy storage
• Essential for body process
• Can be used as energy in low to moderate intensity activity

• Age
• Body size
• Genetics
• Sex
• Environmental conditions
• goals
• cost
• time

• Hours of risk exposure
• Inadequate training
• Playing situation
• Player/opponent behavior
• Environmental factors
• Skill level

• Strains // Sprains
• Dislocation // Subluxation
• Contusion // Fractures
• Overuse

– an injury of overstress or tearing to musculotendinous tissue

- an injury of overstress or tearing to ligamentous tissue

• overstressed with small tears in fibers,
  • pain usually mild and swelling may be present

• overstressed and a significant portion of fibers are torn, but it is not a complete tear.
  • pain, swelling and possibly bruising with limited function

• overstressed to the point of complete rupture,
  • pain tenderness, bruising, swelling, gapping, limited mobility, (loss of strength due to lack of muscle attachment in strain)

• Joint is forced out normal positioning with adjacent joint surface

partial joint dislocation

• Joint deformation
• Numbness or tingling at joint
• Swollen or discoloration
• Limited ROM
• Intense pain

Region of injured skin and/or soft tissue where there have been ruptured capillaries (bruise)

• Bone breaking due to excessive force or trauma

• Deformity/ visibly misshapen area
• Severe pain at or near the site
• Loss of force production/limited ROM

Injuries that occur from tissue damage from repetitive demand over a period of time

• Stress fractures
• Tendinitis/Tendinopathy
• Patella femoral pain syndrome
• Plantar fasciitis

• Sprains (ligamentous injuries)
• Strains (musculotendinous injuries)
• Contusions (bruising)
  • Knee injuries
  • Ankle sprains
  • Lumbar strains

clearing pathogens bacteria and damaged cells, red, hot, swollen area

laying down new tissue, collagen

strengthening tissue granulation tissue to form new epithelium

• multiple sets 3−6 (12–28 sets/muscle/week)
• 6-12 reps
• Rest intervals (60s)
• Moderate intensity (60−80% 1RM) with PROGRESSION

• Periodized training programs and training to
  failure elicit greater strength gains
• Multiple sets ~ 4-8
• Low reps ~ 1-5
• Longer rest intervals ~ 2-5 mins between
  sets
• Vigorous intensity 80-85+% of 1 RM

Periodized training programs and training to
failure elicit greater strength gains

Combo of metabolic stress and mechanical tension

<2-5

<2-5

6-12

13 - >20