Preventing Common Injuries

Question 1

Responsibilities of a GFI - 1 of 6 - Prevent

Answer 1

Prevent injury by carefully planning and delivering every exercise class

Question 2

Responsibilities of a GFI - 2 of 6 - Provide

Answer 2

Provide regression for participants with movement limitations

Question 3

Responsibilities of a GFI - 3 of 6 - Address

Answer 3

Address injuries that may occur during a class

Question 4

Responsibilities of a GFI - 4 of 6 - Encourage

Answer 4

Encourage participants to work with their own individual limits and inform them that the have control over their workout intensity

Question 5

Responsibilities of a GFI - 5 of 6 - Provide

Answer 5

Provide a safe environment for all participants

Question 6

Responsibilities of a GFI - 6 of 6 - Manage

Answer 6

Manage risks and provide modifications for participants with limitations

Question 7

Intrinsic Risk Factors - 1 of 4 - Pre-existing

Answer 7

Pre-existing injuries, ailments, and conditions

Question 8

Intrinsic Risk Factors - 2 of 4 - Unhealthy

Answer 8

Unhealthy body composition

Question 9

Intrinsic Risk Factors - 3 of 4 - Deconditioned

Answer 9

Deconditioned

Question 10

Intrinsic Risk Factors - 4 of 4 - Strength

Answer 10

Strength or flexibility imbalances

Question 11

Pre-existing Conditions - Prevention/Action (3 total)

Answer 11

• provide regressions to reduce ROM, intensity, complexity, and duration of exercise
• offer exercises that do not involve the affected body part and avoid ballistic exercises
• Physician consent is needed for those with known cardiovascular, pulmonary, or metabolic conditions

Question 12

-Unhealthy Body Composition - Prevention/Action (2 total)

Answer 12

• Suggest lower impact exercises

- Demonstrate basic movements before progressing intensity or complexity

Question 13

Deconditioned - Prevention/Action (4 total)

Answer 13

• Suggest fewer repetitions and sets and shorter exercise bouts
• Provide RPEs periodically
• Offer active recovery often
• Coach participants to focus on quality of movement and exercise technique

Question 14

Strength or Flexibility Imbalance - Prevention/Action (4 total)

Answer 14

• Limit ROM by reducing the amount of joint movement required to achieve the exercise
• Begin with dynamic flexibility and end with static stretches
• Offer support i.e. yoga blocks
• Coach that the goal is to perform the movement pain free

Question 15

Extrinsic Risk Factors - 1 of 9

Answer 15

Complexity, intensity, speed, and type of movement

Question 16

Extrinsic Risk Factors - 2 of 9

Answer 16

Number of repetitions and sets

Question 17

Extrinsic Risk Factors - 3 of 9

Answer 17

Surface

Question 18

Extrinsic Risk Factors - 4 of 9

Answer 18

Footwear

Question 19

Extrinsic Risk Factors - 5 of 9

Answer 19

Fatigue

Question 20

Extrinsic Risk Factors - 6 of 9

Answer 20

Equipment

Question 21

Extrinsic Risk Factors - 7 of 9

Answer 21

Climate/temperature

Question 22

Extrinsic Risk Factors - 8 of 9

Answer 22

Altitude

Question 23

Extrinsic Risk Factors - 9 of 9

Answer 23

Air quality

Question 24

Complexity, Intensity, Speed, Type of Movement - Prevention/Action

Answer 24

-Demonstrate foundation layers first, and then provide advanced progressions

Question 25

Number of Repetitions and Sets - Prevention/Action

Answer 25

-Suggest lighter loads or alternate exercises to allow active recovery

Question 26

Surface - Prevention/Action

Answer 26

Use hard floors, perform lateral movements cautiously on carpets or uneven surfaces

Question 27

Footwear - Prevention/Action

Answer 27

Wear the right shoes for the right class

Question 28

Fatigue - Prevention/Action

Answer 28

Suggest fluid breaks and create opportunities for active recovery or discontinue the activity for the day

Question 29

Equipment - Prevention/Action

Answer 29

Use equipment according to the manufacturer's instructions

Question 30

Climate/Temperature - Prevention/Action

Answer 30

Wear the right materials for the right environment

Question 31

Altitude - Prevention/Action

Answer 31

The only way to acclimate to altitude is to ascend slowly.

Question 32

Air Quality - Prevention/Action

Answer 32

Avoid outdoor exercise on high pollen alert days

Question 33

Instructional Prevention Strategies - 1 of 9 - Limit

Answer 33

Limit motion and stretching to a pain-free range and intensity

Question 34

Instructional Prevention Strategies - 2 of 9 - Gradually

Answer 34

Gradually increase the intensity of activity and volume (load x repetition)

Question 35

Instructional Prevention Strategies - 3 of 9 - Focus

Answer 35

Focus on technique and proper form

Question 36

Instructional Prevention Strategies - 4 of 9 - Avoid

Answer 36

Avoid extreme ROM

Question 37

Instructional Prevention Strategies - 5 of 9 - Assess

Answer 37

Assess the appropriateness of jumping and other plyometric-type techniques with high loads

Question 38

Instructional Prevention Strategies - 6 of 9 - Load

Answer 38

Load closed-kinetic-chain exercises according to the tolerance of the joints

Question 39

Instructional Prevention Strategies - 7 of 9 - Avoid excessive

Answer 39

Avoid excessive flexion for knee injuries

Question 40

Instructional Prevention Strategies - 8 of 9 - Teach

Answer 40

Teach overhead activity modifications i. e. avoiding full extension of the arms i. e. positioning the arms in the scapular plane

Question 41

Instructional Prevention Strategies - 9 of 9 - Check

Answer 41

Check equipment for proper fit

Question 42

Movements where distal segment is more fixed; generally considered more functional, as they mimic daily activities of living i.e. squats and lunges

Answer 42

Closed Kinetic Chain Exercises - Definition