Injury Prevention and Rehabilitation of Injury

Question 1

acute injury

Answer 1

a sudden injury caused by an impact or trauma

Question 2

chronic injury

Answer 2

an injury that develops over a long period of time

Question 3

strain

Answer 3

a pulled or torn muscle

Question 4

sprain

Answer 4

damaged ligaments

Question 5

fracture

Answer 5

a break or crack in a bone

Question 6

dislocation

Answer 6

when the end of a bone is forced out of its normal position

Question 7

achillies tendonitis

Answer 7

pain and inflammation of the tendons at the ankle joint

Question 8

stress fracture

Answer 8

tender and swollen parts of weight-bearing bones

Question 9

tennis elbow

Answer 9

an over-use injury effecting the muscles surrounding the elbow

Question 10

soft tissue

Answer 10

includes tendons, ligaments and muscles

Question 11

CRY Heart screening

Answer 11

cardiac risk in the young, a mix of tests and family history assesments

Question 12

CRY Heart screening disadvantages

Answer 12

• false positives
• not comprehensive
• cost and acsessibility

Question 13

CRY Heart screening advantages

Answer 13

• early detection of heart conditions
• increased safety
• peace of mind

Question 14

ECG (electrocardiogram)

Answer 14

asseses and monitors a preformers heart through electrolytes placed on the chest

Question 15

ECG advantages

Answer 15

• monitors heart health
• guides safe traning
• tracks heart rates repsonses to exercise

Question 16

ECG disadvantages

Answer 16

• dosent measure physical fitness directly
• cost and acsessibility
• may not detect all heart issues

Question 17

muscle screening

Answer 17

tests to identify movements that may result in muscle injuries occuring

Question 18

muscle screening advantages

Answer 18

• peace of mind
• early detection
• prevention of sudden cardiac arrest

Question 19

muscle screening disadvantages

Answer 19

• limites scope
• false negatives
• cost and acsessibility

Question 20

what are the 3 stages of a warm up and cool down

Answer 20

Stage 1: cardiovascular e.g jogging around the pitch]

Stage 2: Stretching (both dynamic and static) e.g walking lunges and arm stretches

Stage 3: spersific skills practise e.g running in lines passing the ball

Question 21

active stretching

Answer 21

works on one joint, pushing beyond its resistance and lengthening muscles

• people who should use it: a preformer looking to strengthen muscle e.g rugby

Question 22

passive stretching

Answer 22

a stretch that has help of an external force e.g wall, partner or other body part

• people who shoukd use it: person returning from injury

Question 23

static stretching

Answer 23

stretching not movint=g, holding muscle is its furthest point

• who should use it: before/after you are due to play e.g warm up and cool down

Question 24

Ballistic stretching

Answer 24

stretching with swinging and bouncing movement included

• who shoudl use it: gymnast/dancer

Question 25

protective equipment

Answer 25

- ankel and shin pads (hockey) - scrum cap, gum shielf, body armour (rugby) - batting pads, box, helmet, gloves (cricket)

Question 26

what are the 5 injury rehabilitation methods

Answer 26

- proprioceptive traning - strength traning - hyperbaric chamber - cryotherapy - hydrotherapy

Question 27

what are the 5 recovery methods from exercise

Answer 27

- compression garements - massage - foam rollers - cold therapy - ice baths - cryotherapy

Question 28

proprioceptive traning (what is it, negatives, positives, who should use it)

Answer 28

- improves bodys awareness of position and movements for smooth co-ordinated movements - advantages: improves joint stability, reduced injury risk, enhanced preformance - negatives: overtraining, need to propper program design - who should use it: atheletes recovering from injury

Question 29

Strength traning (what is it, negatives, positives, who should use it)

Answer 29

- any exercise that makes muscles work harder than noral, increasing power, size and strength - positives: weight management, improved cardiovascular health, increased bone density - negatives: muscle soreness, increase risk of injury, need specalist equipment - who should use it: weightlifters, gymnasts, rugby

Question 30

Hyper Chambers (what is it, negatives, positives, who should use it)

Answer 30

- reduces recovery time for an injury - breathing pure oxygen which allows the lungs to absorb more oxygen which helps repair tissues - positives: reduced inflammation, accelerated healing, imporved oxygen delivery - negatives: temporary vision changes, siezures, lung colapse - who should use it: sports that cause muscle sprains and strains

Question 31

Cryotherapy (what is it, negatives, positives, who should use it)

Answer 31

- the use of cooling to treat injury, mainly for muscle strains and ligament sprains - positives: pain reduction, reduced inflammation - negatives: dizziness, nerve damage, skin damage and expensive - who should use it: high impact and endurance atheletes (football and rugby)

Question 32

Hydrotherapy (what is it, negatives, positives, who should use it)

Answer 32

- takes place in 35-37*C water and imprves blood circulation, relives pain and relaxes muscle - positives: buoyancy of water helps support body weight, reduces load on joints - negatives: risk of slips/falls and skin irritation - who should use it: atheletes recovering from injury and high intensity traning

Question 33

compression garements (what is it, negatives, positives, who should use it)

Answer 33

- used to try improve blood circulation, prevents medical problems - positives: helps reduce inflammation and symptoms associated with delayed onset of muscle soreness - negatives: discomfort or pain due to tightness, restriction movement, skin irritation - who should use it: marathon runners, footballers, cyling and runners

Question 34

massage (what is it, negatives, positives, who should use it)

Answer 34

- treatement to prevent soft tissue injuries and relives build up of tension in muscle, joints, tendons and ligaments - positives: increases blood flow - more oxygen and nutrients to help repair - negatives: discomfort or pain - who should use it: endurance atheletes (marathon runners)

Question 35

Foam rollers (what is it, negatives, positives, who should use it)

Answer 35

- lightweight cylindrical tube of dense foam used to self masage, helps relive muscle tension, soreness and inflammation - positives: reduces muscle pain and inflammation, increases range of motion and increases blood flow - negatives: soreness and bruising

Question 36

cold therapy (what is it, negatives, positives, who should use it)

Answer 36

- cools surface using ice - positives: reduces inflammation, decrease muscle soreness and improves circulation - negatives: hinders long term strength, cardiovascular stress - who should use it: atheletes involved in high intensity sports and endurance races

Question 37

Ice baths (what is it, negatives, positives, who should use it)

Answer 37

- form of CRYotherapy when submerge on cold water, triggers psychological response to cold water - positves: reduces soreness and inflammation and reduced stress - negatives: time consuming, not that acsessible, possible hypothermia