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33 Cards in this Set
- Front
- Back
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A PPE includes:
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-health/medical history
-body composition -kinetic chain assessment (nerves, muscles, skeleton) - baseline fitness test overhead squat |
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Optimal protection depends on ...
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- Thickness
- Density |
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Low-density
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-Soft, light and comfortable to wear
-Effective at low temperatures |
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High-density
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-Firm
-Effective at high levels of impact and intensity -Hard materials |
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Resilience
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The ability to return to its original shape after impact
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Helmet fitting
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-hair cut and wet
-4 pt chin strap -measure circumference of head -no cracks -shouldn't wiggle -1-2 in above eyebrows -3-4 in from nose -ear holes match -jaw pads snug |
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Mouthgaurds
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-significantly reduce dental and mouth injuries
-reduces jaw factures and concussions |
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Heat Exchange Methods
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-Metabolic heat production (physical activity produces heat)
-Conduction (direct contact with object - could cause heat loss or gain -Convection (movement of air or water carries heat) |
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Radiation
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Body may absorb or release heat
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Evaporation
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Heat is realeased from the body when sweat evaporates
-Environmental concerns (wind, humidity, high temperature affect evaporation) |
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Long term effects of overexposure to sun
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-Aging of skin
-Skin cancer |
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Flash-to-bang
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# of seconds from lightning flash until sound of thunder /5
5 sec=1 mile SO 30 sec=6 miles |
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Best shelter from lightning
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indoor facility
car ditch |
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During lightning storm AVOID/POSITION
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-tall trees, telephone poles, hills, water, and metal
-crouch down, tuck head, cover ears |
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Emergency plan of action
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what you will do in case of emergency
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Emergency plan components
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-Types of emergencies
-Personnel -Communication -Eqipment -Transportaion -Directions |
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Types of emergencies
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-Injuries
-Environmental -Other |
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Personnel Responsibilities
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-Immediate care
-Equipment retrieval -Activation of EMS |
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Emergency Communication
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-Accessible phone
-Know #'s Communication with sideline |
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Emergency Equipment
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-Airway
-AED -Spine-board -Splints -Biohazard -Crutches, wheelchair |
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Transportation
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-Ambulance
-Vehicle on site -Distance -Directions -Know how to get around |
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Personal AT goal
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To better understand how to properly prepare someone for physical activity/prevent someone from possible injury during activity - and in doing so, learning how to better prepare myself and others for living a life as a disciple of Jesus Christ
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Environment
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-Check weather a day in advance
-Appropriate clothing/equipment -Water -Bug spray -Sunscreen -Lightning |
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Flexibitly
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The ability for a muscle group or joint to reach full range of motion
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Flexibility is limited by...
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-Joint structure
-Excessive fat -Scar tissue -Ligaments -Muscles, tendons, and fascia |
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Active ROM
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-Dynamic flexibility
-Amount of movement at a joint caused by muscle contractions |
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Passive ROM
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-Static flexibility
-Amount of movement at a joint that is not caused by muscle contractions |
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Stretching techniques: Examles
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Shoulder: External and internal rotators
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Ballistic Stretching - Benefits and Drawbacks
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Bouncing movement, or contractions of the agonist muscle to stretch antagonist muscle
-Benefits: has potential to increase ROM -Drawbacks: may injure tense muscles |
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Dynamic Stretching - Benefits/Drawbacks
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-More functional movement for athletes
-Benefits: mimic sport movement, improve ROM -Drawbacks: may be tiring for untrained individuals |
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Static Stretching - Benefts/Drawbacks
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-Passively stretching a muscle by holding it in a stretched position for a length of time
-Hold for 30 sec -Repeat several times -Benefits: safe, effective -Drawbacks: does not mimic sport activity |
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PNF stretching - Benefits/Drawbacks
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-Combination of contraction and relaxation
-10 sec of active push, 10 sec of passive relax Benefits; effective Drawbacks: need assistance |
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Myofascial Stretching - Benefits/Drawbacks
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Releasing tight fascia by manualy massaging or using another device
Benefits: may improve ROM Drawbacks: can be painful! (foamroal) |
