Injury prevention

Question 1

Pre-habilitation

Answer 1

aims to prevent injuries before the actual occurrence through training programmes.

Question 2

Intrinsic individual variables

Answer 2

leg length (unequal forces when exercising)
fitness (relevant fitness to sport)
posture ( imbalance)
training ( specific sport)
age (less force and strength)
nutrition (healthy diet)

Question 3

Assessed individual variables

Answer 3

efficient movement (whole body)
stability
flexibility
strength
balance

Question 4

Extrinsic variables

Answer 4

• poor technique
• surface
• clothing
• equipment
• environment
• safety
• training

Question 5

Warm up criteria

Answer 5

20 - 45 minutes duration

1st part - consist of a heart raising exercise
2nd part - dynamic stretching to loosen joints
3rd part - high intensity sport specific drills

Question 6

Benefits of a warm up

Answer 6

• rise in muscle temperature
• improve contractions
• elasticity of muscle tissues

Question 7

Cool down criteria

Answer 7

20 - 30 minutes long

1st stage - light physical activity to maintain heart rate and blood flow
2nd stage - static stretching to relax and regain muscle fibres

Question 8

Benefits of a cool down

Answer 8

• reduce DOMS
• removal of lactic acid
• reduce muscle tension and temperature.