Fitness and Injuries

IB Biology Iv with Kiesel at Germantown High School

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By: Olivia Harber
Created: 2011-02-10
Size: 35 flashcards
Views: 66

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definition of fitness

your body's ability to allow you to perform a particular exercise

training requires what 3 things?

frequency
duration
intensity

elements when choosing an exercise program

aerobic fitness
muscular fitness
flexibility
stability and balance

Aerobic fitness increases?

body's ability to use oxygen

When aerobic capacity is high enough which parts of the body are working efficiently?

Heart
Lungs
Blood vessels

Strength and endurance of muscles gain with?

free weights
resistance bands
weight machines
own body

definition of flexibility

body's full range of motion

What forms of exercise improve flexibility?

yoga or tai chi

What parts of the body are involved in stability?
These parts make up the _______.

-lower back, pelvis, hips, and abdomen
-core

Speed is defined as?

the rate @ which movement is performed

Stamina is defined as?

ability to carry out an activity for a longer period of time

3 types of muscle fibers

slow oxidative (SO fibers)
fast oxidative-glycotic (FOG fibers)
fast glycotive

2 types of training for all around fitness

moderate intensity (running, jogging, ect)
high intensity (anaerobic training, weight lifting, ect)

Anabolic steroids are ______(3 things)

variants of testosterone
manufactured in 1950 to treat certain anemia and muscle-wasting diseases
started being used by body builders in 1960s

Definite side effects of using anabolic steroids in men

bloated faces
liver cancer
kidney damage
increased risk of heart disease
increased aggression and irritability
shriveled testes and infertility
sever depression and mood swings
shorter stature

definite side effects of using anabolic steroids in woman

atrophy of breasts and uterus
sterility
menstrual irregularities
facial hair growth
deepening of the voice

ethics of steroid use

-think about the now, not the later
-used to boost self esteem, but mood swings and dangers of depression outweigh the benefit

Facts about warm-ups

-warm-ups used to be given great significance, but it has been proven that they are not as important as originally thought
-it is still recommended that you prepare the body for exercise, but it is not required to the degree once thought
-should be a decrease in intensity/speed of the workout

benefits of warming up

movement of blood to muscles
delivery of more oxygen and nutrients to the muscles
preparation of the muscles for stretching
preparation of the heart
improvement of coordination and reaction times
priming the nerve-to-muscle pathways
mental preparation

recommended time for warm-ups

5-10 minutes

a cool down is more/less important than a warm up

purpose of a cool down

help distribute lactic acid
help decrease soreness and stiffness

what is a sprain

stretching injury to the ligaments
results in a partial tear of ligament

how long is the healing time for a sprain

very long, sometimes requiring surgery

the intensity of a sprain depends of the intensity of a _______

tear

side effects from a sprain

swelling is common
looseness in the joint is a fear

if you hear a popping noise when you get a sprain then _____

the ligaments have completely torn in 1/2

facts about torn/strained muscles

most often occurs between the junction @ its tendon
pain is significant, especially with movement
also may be a significant hemorrhage (can be reduced if ice is applied)
swelling is common

definition of a dislocation

when bone is pulled or pushed out of place in a joint

most common places for a dislocation

knee, hip, fingers, elbow, shoulder

dislocations can affect the ______ around it

soft tissues

location of an intervertebral disc damage

occurs between the vertebrae

when does intervertebral disc damage occur?

when outer cartilage of the disc is damaged, the gel on the inside bulges out

symptoms of intervertebral disc damage

pain, numbness, tingling, weakness in the limbs

what does RICE stand for

rest the affected area
ice should be applied
compression to minimize bloodloss and swelling
evaluate the affected area to decrease blood flow and prevent blood pooling

About this deck

By: Olivia Harber
Created: 2011-02-10
Size: 35 flashcards
Views: 66

About StudyBlue

“Simply amazing. The flash cards are smooth, there are many different types of studying tools, and there is a great search engine. I praise you on the awesomeness.”
Dennis