OUTCOME 2 - ch 2 + 3 Flashcards
(45 cards)
acute injuries and 2 types
occur quickly and pain + loss of function is immediate
DIRECT: external force
example - a collision between people causing a fracture or bruise
INDIRECT: internal force
example - overstretching connective tissue causing sprain or strain
chronic injuries
start as acute and recur as a result of re-injury through prolonged weakness or insufficient rehabilitation following the previous injury.
example - recurring hamstring strains in AFL
soft tissue injuries
tear - connective tissue stretched
sprain - ligament (sprain ankle)
strain - muscle or tendon (strain hamstring)
hard tissue injuries
fracture - break to the bone
dislocations - when bones forming joint are displaced
overuse injuries
an injury caused by excessive and repeated use of the same muscle, bone or joint
internal - muscle imbalance or posture
external - bad form, training errors
Examples: shin splints, stress fractures
arthritis
a condition characterised by inflammation of a joint, causing pain and stiffness
osteoporosis
a condition when the bones become weak and thin, and therefore brittle
RF - physical inactivity, poor calcium intake
preventative - regular weight baring activities, nutritious diet (calcium + vitamins)
osteoarthritis
condition resulting in overuse of a joint where cartilage wears away, causing bones to rub together
RF - 45 or older, physical inactivity, obesity
preventative - regular physical activity, healthy body weight
juvenile arthritis
- children under 16
- larger joins affected (knee)
- cause undetermined
Rheumatoid arthritis
- Any age, but more likely in people over 60
- Women (generally)
- The immune system attacking
the tissues lining the joints
pre-participation screening
physical examination or questionnaire that asks about the medical history of an athlete.
- identifies risk factors
warm-up
- increases o2 to muscles
- increased blood flow
- increases muscle temp
- GENERAL + SPORT SPECIFIC
cool-down
- prevents venous pooling
- Removal of waste products (lactate)
- reduction in muscle soreness
- return body to resting
- STATIC STRETCHING + LOW INTENSITY
preventative actions for injuries
- pre-participatuon screening
- fitness levels adequate for the activity (weight lifting or endurance)
- correct skills and form (technique)
- adequate warm up/cool down
physical aids (protective equipment)
- taping
- Protective gear
has to fit correctly, be fitted to the sport and be regularly checked
performance enhancing
includes methods, devices or substances that improve athletic performance
aerobic vs anaerobic
aerobic - energy produced w/ oxygen
anaerobic - energy produced w/o oxygen
aerobic training and methods
develop muscular endurance and aerobic power
- fartlek (speed play running)
- continuous (beep test)
- long interval
anaerobic training
develop muscular power, muscular strength, anaerobic capacity and speed
- resistance (weights)
- plyometric (jump training)
- interval (short burst exercises)
permitted substances
- creatine
- Protein
- caffeine
- sports drinks, gels, bars
carbohydrates
Carbohydrate is the major fuel for anaerobic and aerobic activities
glycaemic index
a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood-glucose levels after eating
low GI
- eaten before events (breakfast or dinner the night before) to maintain blood glucose levels
(veggies, nuts, grains)
high GI
- during activity to replace and top up depleted stores quickly
(lollies at half-time)
