Section 10: Injury prevention and rehabilitation

Question 1

What are acute injuries?

Answer 1

a sudden injury caused by a specific impact or traumatic event where a sharp pain is felt immediately

Question 2

Define chronic injuries

Answer 2

over-use injuries

Question 3

Examples of acute injuries

Answer 3

• fractures
• dislocations
• strains
• sprains

Question 4

What are the signs of an acute injury?

Answer 4

• sudden, severe pain
• swelling around the injured site
• not being able to bear weight
• restricted movement
• extreme weakness
• a protruding bone or a joint which is visibly out of place

Question 5

What is a fracture?

Answer 5

a break or crack in a bone

Question 6

Define a comminuted fracture

Answer 6

where the bone breaks or splinters into 3 or more pieces

Question 7

What is a spiral fracture?

Answer 7

a winding break

Question 8

Define a longitudinal fracture

Answer 8

a break that occurs along the length of the bone

Question 9

What is a buckle fraction?

Answer 9

occurs in children when the bone deforms but doesn’t break

Question 10

What is a hairline fracture?

Answer 10

a partial fracture which is hard to detect

Question 11

Define a greenstick fracture

Answer 11

occur in children when the bone partially fractures on one side but doesn’t break completely, as children’s bones are more elastic and can bend

Question 12

What is a strain?

Answer 12

occurs when muscle fibres are stretched too far and tear, also called an torn muscle

Question 13

What is a sprain?

Answer 13

occurs to ligaments where the ligament is stretched too far or tears

Question 14

What are the signs of a chronic injury?

Answer 14

• pain when exercising
• dull ache when resting
• swelling

Question 15

What is achilles tendonitis?

Answer 15

over-use injury that causes pain and inflammation of the tendon. achilles tendon is the largest in the body, connects the gastrocnemius to the heel bone

Question 16

What is a stress fracture?

Answer 16

over-use injury where the area becomes tender and swollen. happens when muscles become fatigued so can no longer absorb added shock of exercise. occurs most to weight-bearing bones. the fatigued muscle eventually transfers the stress-overload to bone resulting in a crack

Question 17

What is lateral epicondylitis/tennis elbow?

Answer 17

the muscles and tendons become inflamed and tiny tears occur on the outside of the elbow

Question 18

Name the injury prevention methods

Answer 18

• screening
• protective equipment
• warm-up
• flexibility training
• taping and bracing

Question 19

What is screening used for?

Answer 19

• identify those with health risks
• prepare performers for sport
• enhance performance
• reduce injury
• early detection of injury
• heart screening, ECG
• access muscle imbalances
• to select conditioning programme

Question 20

Disadvantages of screening

Answer 20

• not 100% accurate
• might miss problems
• may identify a problem which doesn’t exist
• can increase anxiety in performers

Question 21

Give examples of protective equipment

Answer 21

• ankle and shin pads
• scrum cap, gum shield, body armour
• batting pads and gloves
• shin guards, pads, kickers, face mask and helmet
• eye gurards

Question 22

What are the benefits of warming-up?

Answer 22

• increases elasticity of the muscle tissue
• warm up increases body temperature
• increases heart rate and respiratory rate so more blood flow and oxygen delivery

Question 23

What’s the first stage of a warm-up?

Answer 23

cardiovascular exercise, pulse raiser e.g. jogging

-gently increases heart rate so cardiac output is increased and breathing rate so more blood and O2

Question 24

What’s the second stage of a warm-up?

Answer 24

stretching/flexibility exercise, especially for the most active joints

Question 25

What's the third stage of a warm-up?

Answer 25

involves the movement patterns that will be carried out e.g. passing, shooting

Question 26

Define active stretching

Answer 26

involves the performer working on one joint, pushing it beyond it's point of resistance, lengthening the muscles and connective tissue surrounding it

Question 27

Define passive stretching

Answer 27

when a stretch occurs with the help of an external force e.g. another part of your body, a partner or a wall

Question 28

Define static stretching

Answer 28

stretching while not moving and involves holding a muscle in the furthest point possible for 30 seconds

Question 29

Define ballistic stretching

Answer 29

performing a stretch with swinging or bouncing movements to push a body part even further (should only be done by flexible performers e.g. gymnast)

Question 30

State the benefits of taping

Answer 30

- aids support and stability to reduce the risk of injury for a weak joint - used for muscles to provide controlled support because the tape is more flexible/elastic than the muscle

Question 31

State the benefits of bracing

Answer 31

- more substantial than taping - usually involves hinge supports - gives extra stability to muscles that are injured, weak or previously been injured to prevent further injury

Question 32

What are the injury rehabilitation methods?

Answer 32

- proprioceptive training - strength training - cryotherapy - hyperbaric chambers - hydrotherapy

Question 33

What is proprioceptive training?

Answer 33

- a subconscious process using a system of receptor nerves located in the muscle, joints and tendons - proprioceptors deliver vital information about the body position and speed - proprioception is impaired following an injury - uses hopping, jumping and balance exercises to restore lost proprioception - balance boards can be used

Question 34

What types of strength training are used in rehabilitation?

Answer 34

- free weights - machine weights - body weight - therabands

Question 35

Benefits of sports massage

Answer 35

- removes lactic acid - increases blood flow to soft tissue so more oxygen and nutrients can pass through to help repair damage - causes stretching of soft tissue to relieve tension and pressure - breaks down scar tissue, if not removed can lead to mobility problems in muscles, tendons and ligaments