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102 Cards in this Set
- Front
- Back
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Principles of conditioning and training
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-Safety -warm up/cool down -motivation -overload and SAID principle -consistency/routine -progression -intensity -specificity -individuality -relaxation/minimize stress |
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Overload and SAID principle
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Specific Adaptation to Impose Demands
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Training technique for improving cardiorespiratory endurance
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FITT -Frequency (at least 3 times a week) -Intensity (elevate heart rate to 70% of max, most critical factor) -Type of activity - must be aerobic in nature -Time (at least 20 mins) |
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Karvonen Equation
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-used to calculate exercise heart rate at a given percentage of training intensity -requires resting HR and HR max Exercise HR = % of target intensity (HR max - HR rest) + HR rest |
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HR max
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HR max = 220 - age
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Heart Rate Reserve
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-Difference between resting HR and HR max HR max - HR rest = HRR |
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Strength
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Ability to generate force against resistance
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Power
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Relationship between strength and time
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Muscular endurance
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Repetitive muscular contractions (increased strength = increased endurance)
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Three theories of muscle hypertrophy
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-increase number of fibers -Infusion of blood - transient hypertrophy -increase in protein myofilament number and size |
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Slow twitch (slow oxidative)
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-fatigue resistant -time necessary to produce force is greater -long duration of aerobic type activities -generally major constituent of postural muscles |
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Fast twitch (fast oxidative glycolytic)
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-fatigue -anaerobic in nature -high force in short amount of time -produce powerful movements |
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Isometric contration (dynamic)
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-no length change occurs during contration -pro- quick, effective, cheap and good for rehab -cons- only works at one point on range of motion |
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Isotonic contration (dynamic)
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-concentric- shortening of a muscle with contraction in an effort to overcome more resistance -eccentric- lengthening of muscle with contraction because load is greater than force being produced |
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Overload principle
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-activity must be increased and upgraded constantly in order to gain a higher response from the body |
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Isometric exercise
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-contraction where muscle length remains unchanged -muscle contracton that last 10 seconds and should be performed 5 to 10 times per day -pros- quick, effective, cheap, and good for rehab -cons- only works at one point in ROM, produces spiking of blood pressure due to Valsalva maneuver (continue breathing to minimize increase in pressure) |
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Isotonic strength training
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-concentric and eccentric training should be incorporated for greater strength improvement -concentric phase of lift should last 1-2 seconds -eccentric phase 2-4 seconds -variations exist between free and machine weight lifting --motion restrictions, level of muscular control required, amount of weight that can be lifted |
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Isokinetic training
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-muscle contraction at a consistent velocity -maximal and constant resistance throughout the full ROM -maximal effort = maximal strength gains -disadvantages- cost and need for maximal effort/motivation -Rehabilitation |
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Factors that limit flexibility
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-bony structures -tissue approximation -excessive fat -muscle and tendon lengths -connective tissue -scarring and contractures -skin -neural tissue tightness |
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Active ROM (something you do) |
-Dynamic flexibility -ability to move a joint with little resistant |
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Passive ROM (something else does) |
-Static flexibility -motion of joint to end points without loss of contraction |
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Stretch reflex GTO |
After 6 seconds GTO relays signal for muscle tension to decrease -results in reflex relaxation of antagonist -prevents injury and protective mechanism |
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Ballistic stretching
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-bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscles -possible soreness due to repeated eccentric contractions of antagonist |
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Dynamic stretching
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-may more closely mimic muscle activity during sport/activity -considered functional and often suggested for athletes prior to activity |
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Static stretching
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-passively stretching -six to eight second hold -go to point of pain and back off and hold for 30 seconds (3 to 4 times) -controlled, less change of injury -not dynamic -no partner required |
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PNF Propreceptive Neuromuscular Facilitation Techniques |
-initially used by physical therapist for neuromuscular paralysis -slow -reversal -hold -relax -contract -relax -hold -relax -best technique to improve flexibility -autogenic inhibition (push=tension) -reciprocal inhibition (pull=relax) -all techniques involve 10 second contract and relax |
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Goniometer
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Most widely used device for ROM -protractor (degrees) that utilizes alignment of two arms parallel to longitudinal axis of two segments involved in motion |
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Vitamin A
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Essential for cell building, resists infections, prevents night blindness
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Vitamin B complex
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closely interrelated to and involved in various enzymatic actions
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Thiamin
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important for proper and complete utilization of carbohydrates
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Riboflavin
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essential to certain aspects of nerve tissue and cell respiration maintenance
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Niacin
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works with riboflavin and thiamin and enters into enzyme reactions
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Vitamin B12
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essential in energy metabolism of muscle and development of RBCs
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Vitamin C
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least stable of all vitamins, essential for repair and healing of wounds
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Vitamin D
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contributes to general good health, main vitamin derived from sunlight
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Potassium
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important for muscle contraction
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Calcium
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important role in development of strong teeth and bones
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Sulfur
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assists in formation of some amino acids
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Phosphorus
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important in the transport of fatty acids and energy metabolism
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Iron
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Regulates bodies synthesis of hemoglobin
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Manganese, copper, and zinc
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activates certain enzymatic reactions
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Carbs
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organic compounds of carbon, hydrogen, and oxygen. considered primary source of body fuels
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Protein
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contains building and repairing properties. important in resisting infections and aiding in healing
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Fats
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utilized when carbs are depleted
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Minerals
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necessary for proper maintenance of metabolic processes. (potassium and calcium)
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Vitamins
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organic compounds present in natural foods that act as regulators or catalysts
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Water
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makes up approx. 75% of all protoplasm and is necessary for life
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Fat soluble vitamins
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Vitamin A, D, E, K
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Water soluble vitamins
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C, thiamin, riboflavin, niacin, B6, B12, folate, biotin, pertethencic acid
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Shoulder athletes diets differ from non athletes
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Yes. The athlete burns more calories therefore needing a larger intake
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Fartlek
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a system of training for distance runners in which the terrain and pace are continually varied to eliminate boredom and enhance psychological aspects of conditioning.
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Environmental considerations
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Areas of concern -hyperthermia -hypothermia -altitude -exposure to sun -lightning storms -air pollution -circadian dysrhythmia |
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https://quizlet.com/20791126/chapter-6-environmental-considerations-flash-cards/
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Hyperthermia
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(preventable) managable if caught in early stages
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Heat Stress
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caution used when training in the heat(overexposure) result in heat illness, preventable
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Normal Body Temperature
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98.6 degrees Fahrenheit
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Metabolic Heat Production
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normal metabolic function results in production of heat (increase with intensity), ex: breathing, think like a car
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Conductive Heat Exchange
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physical contact with objects resulting in heat loss/gain (the turf)
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Convective Heat Exchange
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bodey heat can be lost/gained depending on circulation of medium (winter air, summer air)
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Radiant Heat Exchange
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comes from sunshine and will cause increase in temperature
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Evaporative Heat Loss:
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sweat glands allow water to surface, evaporation of water takes heat with it
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When is sweating impaired?
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65% relative humidity
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When is sweating evaporation stop?
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75% relative humidity
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How to lose heat:
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through your head, through breathing
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Key to preventing heat illnesses
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consume fluids/stay cool, hydration, rest, sleep, nutrition
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How much water should you drink before activities?
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17-20 fl oz of water drink 2 to 3 hours before activity and an additional 7-10 fl oz 10 to 20 minutes before activity
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Dehydration symptoms
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thirst, dizziness, dry mouth, irritability, excessive fatigue and possible cramps
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Loss of fluid & electrolyte per hour
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1.5 L, body requires 2.5 L daily
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How long does it take to reach full acclimatization?
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10-14 day, NCAA has a rule of 5-7 days; 80% happens in the first 5 days
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Susceptible Individuals to hot conditions
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athletes w/ large muscle mass, over weight athletes, women, poor fitness, history of heat illness, or febrile condition, the young and elderly
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Avoid Heat Stress
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uniform selection, avoid rubberized suits, dress for the weather, weight records: loss of weight more than 2% could lead to serious threats, player should be removed
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Heat rash (prickly heat)
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benign condition with red, raised rash, from wet un-evaporated sweat, localized to areas covered w. clothing
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Heat Syncope (heat collapse)
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rapid fatigue & overexposure, caused by pooling of blood to extremities resulting in dizziness & fainting, place athlete in cool environment , lie them down and consume fluids
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Heat Cramps
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painful muscle spasms due to excessive water loss & electrolyte imbalance (usually see contraction), happens to individuals in good shape
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Exertional Heat Exhaustion
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signs of profuse sweating, pale skin, mildly elevated temp., nausea, vomiting, hyperventilation, muscle cramp, loss of coordination
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Best way to tell athlete is going through heat exhaustion
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rectal thermometer
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In heat exhaustion core temp. will be....
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greater than 104 degrees
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Exertional Heatstroke
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sudden on-set, sudden collapse flushed hot skin, LOC, minimal sweating, shallow breathing, STRONG RAPID PULSE, core temp greater than 104
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Exertional Heatstroke causes dysfunction with
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the central nervous system
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Dramatic Measures taken for exertional heatstroke
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call 911, immerse in ice bath to get temperature below 102, otherwise may result in death
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Exertional Hyponatremia
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fluid/electrolyte disorder from low amount of sodium in the blood, caused by drinking too much fluid during and after exercise, can cause heart irregularities
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Symptoms of Exertional Hyponatremia
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worsening headache, nausea, vomiting, swelling of hands/feet, low blood sodium
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Hypothermia
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takes longer to set in, temperature with wind-chill and dampness increase chance of hypothermia, rewarm people slowly or they will go into shock
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How much body heat is lost through radiation?
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65% (head and neck 50%)
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How much heat is lost through evaporation?
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20%
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Drop in core stimulates shivering but stops after temp drops below
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85-90 degrees
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Death is possible if body temp. falls below...
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77-85 degrees
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Common cold injuries
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frost nip. frost bite
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Frost nip
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involves ears, nose, chin, fingers, and toes, skin appears firm with painless areas that may peel and blister, treat with firm pressure (DO NOT RUB)
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Frost bite
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rapid rewarming, chilblains result from long exposer causing reediness swelling, tingling pain in toes and fingers, due to poor circulation
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Superficial frostbite
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skin and subcutaneous tissue, appears pale, hard, cold, and waxy, re-warming will feel numb, blister/painful for several weeks
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Deep frostbite
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frozen skin requiring hospitalization rapid rewarming in necessary (100-110 degrees), tissue is blotchy red, swollen painful and gangrenous
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Prevention of hypothermia
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appropriate apparel, waterproof/windproof fabrics allow passage of heat and sweat and allow movement, be aware of hydration levels to enhance blood volume and heat maintenance
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Altitude
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heights increases maximum oxygen uptake decreases resulting in decrease in performance, body compensates through tachycardia and hyperventilation, have fewer blood cells than needed
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Altitude Sickness
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1 out of 3 people experience when going from 7,000 to 8,000 feet, experience headache, nausea, vomiting, sleep disturbance and poor breathing
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Altitude Pulmonary Edema
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occurs at 9000 to 10,000 feet, lung get fluid in alveolar walls forming pulmonary edema
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Signs and symptoms of altitude pulmonary edema
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dysnea, cough, headache, weakness, and occasional unconsciousness, move athlete to lower altitude
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Sickle cell trait
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8-10% of African Americans have sickle cell trait (1 parent has trait, person does not have abnormal shaped blood cells)
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Difference in sickle cell trait reaction
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same symptoms as heat cramps (except you can't see the cramps)
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Sickle cell
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cells have less oxygen because of shape, carries 25-50% less oxygen
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Ways to deal with Sickle Cell
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1.) Hydrate Altitude2.) Give Oxygen3.) Call 911
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Lightening safety
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#2 cause of death by weather phenomena
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