Injury Prevention

Question 1

what are the two types of injury?

Answer 1

acute + chronic

Question 2

what are the characteristics of acute injuries?

Answer 2

-sudden/immediate
-severe pain
-restricted movement
-swelling around the injured site
-unable to bear weight

Question 3

what are the 4 types of acute injury?

Answer 3

– fractures
–dislocations
–strains
–sprains

Question 4

what is a fracture?

Answer 4

• a break/crack

Question 5

what is a simple fracture?

Answer 5

–a clean break
–does not affect the skin or surrounding tissue

Question 6

what is a compound fracture?

Answer 6

– damages soft tissue/skin
–high risk of infection

Question 7

List some examples of fractures + what they are.

Answer 7

–comminuted= break/splinters 3 or more pieces
–spiral= winding break
–longitudinal= breaks along the length of the bone
–buckle= occurs in children where the bone deforms but doesn’t break
–hairline= partial fracture
–greenstick= occurs in children where the bone fractures but doesn’t break
–stable fracture= broken end of bones line up + barely out of place
–transverse= horizontal fracture line
–oblique= an angled pattern

Question 8

what is a dislocation?

Answer 8

–occurs at a joint when the end of a bone is forced out of position
– often due to contact or a fall

Question 9

what are the symptoms of a dislocation?

Answer 9

–swollen
–painful + visibly out of place
–unable to move joint or limn

Question 10

what is the treatment for a dislocation?

Answer 10

–manipulation to reposition bones
–a splint/sling
– rehabilitation

Question 11

what is a strain?

Answer 11

– a pulled muscle when the muscles fibres get stretched too far
–often caused through constant acceleration/deceleration + high int./ overuse of muscle groups

Question 12

what is a sprain?

Answer 12

–occurs to ligaments when they are pulled too far

Question 13

what are the characteristics of a chronic injury?

Answer 13

–overuse injury
–pain when competing/ exercising
– dull ache when resting
–swelling

Question 14

what is achilles tendonitis?

Answer 14

– an overuse injury
–involving pain + inflammation at the back of the ankle (gastrocnemius ->calcaneus)
–due to tight or fatigues calf muscles

Question 15

how can you prevent achilles tendonitis?

Answer 15

– suitable trainers
–strength work on gastrocnemius
–massage + stretching

Question 16

what is a stress fracture?

Answer 16

–overuse injury
–common in lower limbs
–often due to sudden increase in amount + int. of exercise

– as muscle fatigues, its no longer able to effectively absorb shock of exercise, so passes stress overload to the bone, causing it to crack

Question 17

what is lateral epicondylitis?

Answer 17

–overuse injury
–caused by an inflammation in the wrist extensor muscle that attaches to the lateral epicondyle (straightens the wrist)
–sore + tender

–usually in tennis and golf

Question 18

what are the 3 types of chronic injury?

Answer 18

–achilles tendonitis
–stress fracture
–lateral epicondylitis

Question 19

what are the 5 injury prevention methods?

Answer 19

–protective equipment
–screening
–warm-up
–flexibility training
–taping + bracing

Question 20

protective equipment

Answer 20

–helps reduce the risk of injury
–must fit correctly + meet NGB standards

e.g: gumshield, helmet, knee pads

Question 21

screening

Answer 21

–identifies those at risk of complications
–prepares performers for their sport + enhances performance
–reduces injuries + can save lives

Question 22

what is the purpose of screening?

Answer 22

–identify past/current injuries
–identify muscles imbalances/assess joint mobility / posture
–assess ROM
–weaknesses in the musculoskeletal system
–identify performers at risk of complications from exercise
–identify a suitable rehabilitation programme

Question 23

what are the disadvantages associated with screening?

Answer 23

–some aren’t 100% accurate
–problems can be missed- false negatives
–it could identify problems that don’t exist- false positives
–creates anxiety

Question 24

warm-up

Answer 24

–helps prepare the body for exercise
–reduces the rusk of injury by increasing the elasticity of the muscle tissue= increases muscles temp.
–HR + respiratory rate increases = increased blood flow + delivery of O2 + nutrients to working muscles
–prepares muscles and tendons for strenuous exercise

Question 25

what are the 3 parts of a warm-up?

Answer 25

1--cardiovascular = more blood directed through vascular shunt to working muscles by increased HR, cardiac output and breathing rate 2--stretching/flexibility exercises 3--movement patterns = specific movements used in the sport

Question 26

flexibility training

Answer 26

--involves joints and muscles that will be most active during the activity

Question 27

what is active stretching?

Answer 27

--involves the performer working on one joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissue surrounding it e.g: lifting your leg up and holding it in position

Question 28

what is passive stretching?

Answer 28

--when a stretch occurs with the help of an external force

Question 29

what is static stretching?

Answer 29

-- stretching while not moving --holding a muscles in the furthest point you can for up to 30 seconds

Question 30

what is ballistic stretching?

Answer 30

involves performing a stretch with swinging or bouncing movement to push a body part even further --should only be performed by someone extremely flexible

Question 31

taping

Answer 31

--supports and stabilises a weak joint to reduce the risk of injury --often used for ankle sprains --but can be used for muscles too- tape is more elastic + applied directly to the skin to support the muscles as it moves =kinesiology tape

Question 32

bracing

Answer 32

--used to give extra stability to muscles + joints that are weak or have been previously injured --often involves hinged supports --most common for the ankle + knee

Question 33

what are the 5 injury rehabilitation methods?

Answer 33

--proprioceptive training --strength training --hyperbaric chambers --cryotherapy --hydortherapy

Question 34

what are proprioceptors?

Answer 34

--receptor nerves located in the muscles, joints + tendons --communicate with the brain via the CNS --detects body and limb movement, skeletal muscles contraction + stretch

Question 35

what is the purpose of proprioceptive training?

Answer 35

--enables us to judge limb movement/position --restore lost senses --helps stabilise/ control an injured joint during static + dynamic movement

Question 36

what does strength training involve?

Answer 36

--the ability to overcome a resistance --machine weights --body weights --free weights --therabands

Question 37

what are machine weights and what are the benefits of using them?

Answer 37

--has control + movement pattern set out --reduces risk of injury --good for isolating injured muscles --easy weight changes --focus on improving strength --focus on larger muscle groups

Question 38

what are the drawbacks of machine weights?

Answer 38

--limited ROM --dont always mimic sport actions

Question 39

what are the benefits of body weights?

Answer 39

--develops balance + posture --reduces muscle imbalances --low impact, so good for early recovery stages

Question 40

what are the drawbacks of body weights?

Answer 40

--less opportunity to overload

Question 41

what are the benefits of free weights?

Answer 41

--exercises can be sport specific/ mimic sporting actions

Question 42

what are the drawbacks of freee weights?

Answer 42

--poor form/technique can lead to further injury

Question 43

what are therabands?

Answer 43

--elastics that provide resistance --resistance should increase as injury improves --often used to rehabilitate fine muscles

Question 44

what are the drawbacks of therabands?

Answer 44

--bands can snap = injuries --may provide insufficient resistance to build strength

Question 45

what are hyperbaric chambers?

Answer 45

--highly pressurised environment containing 100% O2

Question 46

what are the benefits of hyperbaric chambers?

Answer 46

--larger ppO2 = more O2 being inhaled + Hb becomes fully saturated with O2 --this reduces swelling --stimulates more WBC production --removes lactic acid

Question 47

what is cryotherapy?

Answer 47

--use of cold treatments to support injury rehab --RICE --ice baths --WBC (whole body cryotherapy)

Question 48

RICE

Answer 48

--Rest, Ice, Compression, Elevate --icing an area will redistribute blood away from the injured site - reducing the pain + swelling

Question 49

ice baths

Answer 49

--involves sitting in ice cold water for 5-20 minutes --causes blood vessels to constrict, restricting blood flow to the injure area -- this reduces swelling/ tissue breakdown + aids muscles repair --after leaving ice bath, area is flooded with new blood which removes lactic acid --delays DOMS

Question 50

WBC (whole body cryotherapy)

Answer 50

--involves liquid nitrogen at -100^c --blood shunted to core for warmth -- on exit, blood returns full O2 to help heal inured cells --stops internal bleeding, reduces swelling + aids recovery --patient protected with gloves/socks

Question 51

hydrotherapy

Answer 51

--exercising within water --buoyancy of water supports body weight - reducing load on joints --resistance of water strengthens site of injury

Question 52

what are the 4 recovery methods for exercise?

Answer 52

--compression garments --massage --foam rollers --sleep + nutrition

Question 53

compression garments

Answer 53

--used to help improve blood circulation + prevent medical problems used by athletes to help: --blood lactate removal --reduce inflammation --reduce DOMS

Question 54

massage

Answer 54

--increases blood flow - increase O2 + nutrients to help repair --stretches soft tissue to relieve pressure/tension --removes lactic acid -- breaks down scar tissue

Question 55

foam rollers

Answer 55

--releases tightness.tension in muscles (between muscles + fascia = a layer of fibrous connective tissue surrounding the muscle

Question 56

sleep

Answer 56

-- damaged muscle cells are repaired during sleep --elite athletes require 8-9hrs of sleep -- if time is cut short, muscle repair is cut short

Question 57

what is the impact of sleep on performance?

Answer 57

--lack of non-REM sleep= less blood available to muscles to help recovery --insufficient sleep can reduce growth hormone production --lack of sleep can increase risk of injury due to reduced concentration/ lack of time to repair muscles --lack of sleep can cause tiredness= delayed reaction time = slow starts

Question 58

non-REM

Answer 58

==deep sleep --brain waves are the slowest --HR and breathing rate are slowest --blood redirected away from the brain --> muscle tissue --restores energy + helps facilitate muscle repair

Question 59

nutrition

Answer 59

--during exercise, glycogen stores deplete --first 20 minutes after exercise are the most crucial for replenishing glycogen stores --chocolate milk offers carbs:proteins at 3:1/4:1= resynthesises glycogen + absorbed rapidly due to being a liquid