Injury prevention and Rehabilitation - paper 2 Flashcards
EXERCISE PHYSIOLOGY (20 cards)
what is a simple fracture
a clean break of the bone where no damage is caused to any surrounding tissue
e.g.
- falling on wrist in a gymnastics floor routine
- a ‘trauma’ bwing hit by a hockey stick
acute and hard
what is a ligament sprain
occurs when ligaments are over-stretched or torn by a rotation motion
e.g.
- landing from long jump
- sudden change of direction in netball at the ankle
acute and soft
what is a muscle strain
an over-stretched, twisted or torn tendon or muscle
e.g.
- back in golf from over swing rotation
acute and soft
what is a dislocation
occurs when a bone is displaced from its original position within a joint, the stability of a joint is usually reduced once its dislocated
e.g.
- knee from sudden change of direction
- shoulder from a hard rugby tackle
acute and hard / soft
what is a stress fracture
a small fracture of a bone which occurs as a result of repeated loading on a bone
e.g.
- hand from punching bag in boxing
- leg running on tarmac for sprinters
chronic and hard
what is achilles tendonitis
inflammation of the tendons when overused, often caused by change of intensities. causes pain and tenderness around joint
e.g.
- high impact sports
- change of direction
- surface changes
chronic and soft
what is tennis elbow
condition thats causes pain on the inside of the elbow (UCL). this occurs gradually from repetition and continuous movement
e.g.
- tennis
- badminton
- darts
- cricket
chronic and soft
what are the types of injury
chronic injuries - long term injury caused over time
acute injuries - sudden injuries that happen then and then
soft injuries - damage to a ligament, tendon or muscle (soft tissue)
hard injuries - damage to bones ie. when they break
what are the 5 injury prevention techniques
- screening
- taping and bracing
- protective equipment
- warm up and cool down
- strength training/ PNF
screening
involves assessing a performers neuromuscular system to identify areas that are susceptible to injury
taping and bracing
supports ligaments and tendons at a joint when undergoing exercise, to prevent more pain and a fracture
protective equipment
protect areas of body from risk of major injury, therefore being compulsory to wear when playing certain sports
warm up and cool down
prepares the body to undergo exercise, reducing chances of sprains and strains
- increasing muscle elasticity
- increasing HR and BR to provide required oxygen
strength training/PNF
increases force production of muscles fibres, more neurones elevating muscle which allow for more stability. reducing chances of sprains and strains
what are the 5 injury rehabilitation techniques
- RICE
- hyperbaric chambers
- proprioceptive training
- strength training
- hydrotherapy
RICE
R - rest
I - ice
C - compression
E - elevation
helps reduce pain and swelling and speed up the process of healing the soft tissue damage. usually manages acute injuries
hyperbaric chambers (pros + cons)
a oxygen rich environment where an individual lays inside for 1-1.5 hours
pros:
- speeds up recovery
- reduces swelling and inflammation
- decreases DOMS
- non-invasive treatment
- improves performance recovery
cons:
- expensive
- time consuming
- risk of oxygen toxicity
who/what benefits:
- high intensity athletes
- muscle strain and ligament sprains
proprioceptive training (pros + cons)
trains receptors found in muscles, proprioceptors which detect tension, when injured the receptors are injured therefore the signals are hindered to the brain
pros:
- improves balance
- reduces injury risk
- speed up rehab
- minimal equipment needed
cons:
- not specific
- difficult to measure progress
- risk of improper technique
e.g.
- exercises involving, hopping/jumping/wabble board
strength training (pros + cons)
gradually build muscle strength and joint stability through muscular hypertrophy, ideally back to prior injury.
pros:
- increases motor neurone recruitment
- psychologically benefits athletes to not allow set backs
- increases bone density
- boots metabolism
cons:
- risk of injury with incorrect technique
- not specific
- time consuming
- equipment needed
e.g.
- gym machines
- bands
hydrotherapy (pros + cons)
water based injury rehab, allows injured athletes to increase strength and fitness while reducing level of resistance on injured area
pros:
- improves range of motion
- boosts confidence as athletes can perform things they can’t on land due to pain
- more mobile
- accelerates recovery
- accessible for all people, not just athletes
cons:
- requires specialised facilities
- limited of strength development
- risk of dependancy
