Anatomy - Sports Injuries Flashcards
What is the weekly recommended exercise time?
150 minutes
What is an important determinant of fatigue?
What aids its availability?
Muscle glycogen availability
High carbohydrate diet
What delays onset of fatigue during exercise and how?
Carbohydrate ingestion immediately before and during exercise
Spares muscle glycogen stores during exercise
How much carbohydrate should you ingest before and during exercise?
Before = 0.4g/kg body mass
During = 0.2g/kg body mass every 20 minutes
How do you maximise liver and muscle glycogen recovery?
Ingest carbohydrate immediately after exercise as insulin sensitivity is at its highest
How much carbohydrate should you have after exercise?
1.2g/kg body mass/hour
What are soft tissues?
- Muscles
- Tendons
- Ligaments
- Fascia
- Nerves
- Fibrous tissues
- Fat
- Blood vessels
- Synovial membranes
What are intrinsic factors which can lead to sports injuries?
- Age
- Sex
- Body composition
- Health
- Physical fitness
- Anatomy
- Skill level
- Psychological factors
What are extrinsic factors that can lead to sports injuries?
- Sporting factors, i.e. position played
- Protective equipment
- Sports equipment
- Environment
What are the 3 components to consider with mechanism of injury?
- Force applied
- Tissue type affected
- Severity of force
What are the types of mechanisms of injury?
- Blunt or penetrating
- Direct or indirect trauma
- Torsion
- Shearing
- Hyperextension or hyperflexion
What are the signs and symptoms of a soft tissue injury?
- Tenderness
- Pain
- Bruising
- Swelling
- Reduced range of movement
- Weakness
What are the grades of ligament sprains?
Grade 1 = stretching with small tears
Grade 2 = larger with incomplete tear
Grade 3 = complete tear
What are the steps to manage a soft tissue injury?
P rotect
R est
I ce
C ompress
E levate
What to avoid after a soft tissue injury?
H eat
A lcohol
R unning
M assage
