Sports Medicine Flashcards

Question

How are soft tissue injuries treated/controlled?

Answer 1

R - Rest I - Ice C - Compression E - Elevation R - Referral

Answer 2

A strain is a tear that occurs in a muscle and can often be referred to as a pulled muscle. They are normally caused by internal forces, poor technique or overtraining

Answer 3

Grade 1 - Small tear to muscle Grade 2 - Larger tear with around 50% or more torn Grade 3 - Complete tear, and surgery is needed to join the muscle together

Answer 4

A sprain is a tear that occurs to a ligament (joining bone to bone around joints). They are caused by external forces being transferred through body often to the other side of a joint. Always caused by a joint being bent in a direction it's not meant to move

Answer 5

Grade 1 - stretching; small tears Grade 2 - Larger, but incomplete tear Grade 3 - Complete tear

Answer 6

A contusion is when capillaries are ruptured, thus causing internal bleeding. It is commonly referred too a a bruise and is normally caused by externa forces. Causes damage to surface of skin and deeper tissues as well, depending on the impact of the blow

Answer 7

A skin abrasion is a scraping or wearing away of skin and isn't usually deep. Can be referred to as a graze

Answer 8

Clean wound Wash with disinfectant Cover it with non-stick dressing If it is a serious abrasion, the management of blood loss is the priority

Answer 9

A laceration is a deep cut or tear to the skin, typically from contact with a sharp device.

Answer 10

Manage Bleeding Apply pressure to the area Medical attention may be required depending on severity

Answer 11

A blister is caused by friction or burning that leads to a build up of serum in the skin. Athletes often get blisters on their feet due to the friction from their shoes

Answer 12

Cover blister with a padding Remove the object causing friction/burning Don't pop the blister but allow it to heal

Answer 13

It is the bodies natural reaction to injury and infection. It involves vasodilation (widening blood vessels) which allow for more blood to the area and fluid to exit the vessels into surrounding tissue, which ultimately increased white blood cells entering the area to clean up and fight infection

Answer 14

Phase 1 - Acute inflammation Phase 2 - Repair inflammation Phase 3 - Remodelling inflammation

Answer 15

In this scenario, inflammation is fast and painful, and during this phase it involves the vasodilation of blood vessels (expanding) and the transfer of fluid into surrounding tissue. This normally causes additional damage to the area. New blood vessels begin to be developed in this phase, and this phase lasts 2-3 days. RICER is important

Answer 16

During this phase, the body begins to fix the damaged or injured site, white blood sells clean up the injury and new body tissue begins to form, and this phase typically results in scar tissue. This phase lasts from 3 days up to 6 weeks

Answer 17

In this phase, the body continues to rebuild/repair the injured area, and new functional body tissue and scar tissue is developed and strengthened further. During this phase, it is important to balance exercise and rest because too much exercise will ruin thee process, but not enough exercise will result in weak scar tissue. This phase of the inflammatory response can last many months.

Answer 18

Scar tissue is a collection of cells and collagen that covers the site of the injury.

Answer 19

Stop playing the sport or doing the exercise, and rest the injured area (i.e. prevent movement). This will ensure that there won't be further damage to the injured area

Answer 20

It refers to the idea that ice should be applied as soon as possible to the area which has been affected in the form of ice packs or a bag of ice. In this case, ice should be applied over the first 48hrs. Ice has to be consistently applied to the area with short breaks. It will help reduce the pain, decrease inflammation and speed up recovery. This is because ice causes vasoconstriction (narrowing of arteries) to reduce inflammation, and when taken off will allow for vasodilation, which allows for the inflammatory response to occur

Answer 21

Compress the area. This is because compression helps to reduce or control the inflammatory response and stabilises the joint if injured. It also helps force fluid away from the area, thus reducing inflammation at the area. Involves application of a compression bandage or garment around the injured area It essentially increases blood flow to the area, enabling the quicker removal of liquids --> faster recovery

Answer 22

Means to elevate the injury. Elevation involves elevating the injured soft tissue above the heart. This is because gravity can assist in removal of fluid from inflammation and allows for the blood to come back to the heart, thus reducing or controlling the inflammatory response

Answer 23

It means that an athlete has to be referred to a health or medical professional. This is because it allows for proper diagnosis and rehab to be applied if required. It will also thus improve recovery and prevent future injury to the site. It is important to control the inflammatory response because if left alone, the inflammatory response will cause further damage to thee area.

Answer 24

Fractures Dislocations Loss of teeth

Answer 25

Essentially a broken bone

Answer 26

Closed Fracture Open Fracture Complicated Fracture

Answer 27

Remains inside body and doesn't pierce skin Common fractures Known as simple fractures

Answer 28

A break that pierces the skin so that bone can be seen Known as compound fractures

Answer 29

Where the bone causes further damage to major nerves, organs or blood vessels Are complicated because they can be life threatening and require attention

Answer 30

Complete fractures breaks clean through the bone, so that there are two parts Comminuted Fracture - Results in breaks to more than two parts of the bone Incomplete fracture/greenstick - does not break the whole way through the bone

Answer 31

Pain Redness Loss of function Deformity Hearing or feeling a break/grating of bone

Answer 32

Immobilise area Reduce pain Prevent further injury Reduce bleeding and shock

Answer 33

A dislocation (or luxation) is when there is an abnormal separation in a joint between two bones. A dislocated joint results in damage to the surrounding soft tissue including strains to ligaments and muscles. A dislocation is caused by excessive force and is either a direct or indirect injury

Answer 34

Pain at joint Swelling around the joint Deformity Tenderness Inability to move joint

Answer 35

DRSABCD Reassure athlete Immobilise using splint (if possible) Ice and Elevation Seeking immediate medical assistance

Answer 36

DRSABCD (crisis management) STOP ( On Field assessment) TOTAPS (complete assessment)

Answer 37

S - Stop the athlete from further participating (game is stopped only if necessary) T -Talk to the athlete determine what happened, how it happened? Where it hurts? etc. O- Observe - while talking to the athlete you observe the area and the athlete. From this fast on-field assessment the assessor determines if the athlete can continue or if they need to be taken off for further assessment. P - Prevent - any further injury, which comes by taking the player off for further assessment if required.

Answer 38

Asthma, diabetes (normally type 1), epilepsy

Answer 39

Asthma, diabetes (normally type 1), epilepsy, overuse injuries (stress fractures), and thermoregulation problems

Answer 40

Asthma is a mdical condition that affeects the airways. In this scenario, there is inflammation of the airways which lead to contraction of thee bronchioles, thus limiting the air flow both into and out of the lungs. Asthma attacks are normally triggered by something

Answer 41

Dust, pollen, pollution, exercise

Answer 42

Asthma can be induced by exercise, and is more likely to be triggered in longer duration physical activity than short and intense bursts of activity. Having asthma should not stop them from participating in sport, but there are actions that should be in place to manage this medical condition (normally an Asthma Management Plan)

Answer 43

Should have an Asthma management plan for the person supervising the physical activity for their knowledge and use if necessary. People should have a Ventolin puffer with them in case an asthma attack occurs. Exercise induced asthma can possibly be prevented through a proper warm up and cool down

Answer 44

Type One Diabetes Type Two Diabetes - Diabetes caused by lifestyle often brought on through physical inactivity and poor diet

Answer 45

Known as insulin dependent and early onset diabetes and is caused by an autoimmune disorder, where the body no longer products insulin, which leads to a build up of glucose in the blood, it is more prevalent in children and young children

Answer 46

Because diabetes relates to the glucose levels in blood, it affects sports engagement because glucose is an important energy source for ATP production during sport participation. As an athlete pariticpates in sport, muscle cells are opened for glucose transport without need for insulin, this results in a decrease in blood glucose, and if it's too low it can lead to hypoglycaemia, and if they're too high it can cause hyperglycaemia , and thus those with diabetes have to monitor blood glucose level during sports

Answer 47

Managed through insulin injections and access to sugary foods. Children and young athletes who have diabetes should participate in regular physical activity as it helps manage both types of diabetes and can prevent hyperglycemia. Should have access to food and sugary drinks during physical activity to prevent hypoglecemia

Answer 48

Both cause rapid heart rate, sweating, shaking, anxiety, dizziness and thirst all apply to both, thus it is hard to tell what kind of episode they are having, and is thus managed by providing sugary foods or drinks, and then testing to see if insulin injections are required

Answer 49

Refers to the disruption of normal brain activity that results in seizures due to nerve cells misfiring and creating sudden uncontrollable bursts of electrical activity in the brain, this means that people can become confused, uncontrolled or lose consciousness during seizures

Answer 50

It shouldn't stop children and young athletes from participating in sports, as long as they ensure that others are present when they participate in sports to help them if a seizure occurs

Answer 51

Epilepsy can be managed through medications such as anti-epileptic drugs (AED) or by supervision of someone who is prone to epilepsy

Answer 52

Poor recovery High stress loads Poor technique Poor muscular strength or imbalance Ill fitted protective equpiment

Answer 53

Shin Splints Stress fractures Tendonitis

Answer 54

Because their bodies are growing and developing , and thus require longer recovery periods and nutritional requirements. And thus, if they get small injuries such as muscle tears, it leaves the injured area weak and vulnerable and as further stress is placed on the area, reinjury occurs

Answer 55

This means that athletes are encouraged to engage in a wider variety of sports and not to specialise in a sport at a young age, as it allows for development and ensures growth is holistic and balanced. And because of this, there must be appropriate rest periods after training and performance to avoid injuries

Answer 56

Management of these injuries should be supervised by qualified health professionals. Athlete's then need to stop the movement that has caused the injury, and to give the injured area a break

Answer 57

Refers to the maintenance of a stable core body temperature.

Answer 58

Because every athlete needs to maintain a safe body temperature to avoid conditions such as hyperthermia and hypothermia

Answer 59

3-5 times because thermoregulation is not as well developed as it is for adults. This may be because they have underdeveloped sweat glands, which means they sweat less and are more affected by their surrounding environments. They also have a small body mass to surface area ratio, which means large surface area (skin) compared to body mass (weight), and are thus more vulnerable to their surrounding environment than adults

Answer 60

Need to have body temp monitored closely in sports performed in heat or in cold Wear appropriate clothing Time of day the sport is played Availability of shade Access to fluid

Answer 61

Refers to any heat induced condition such as heat exhaustion and heatstroke

Answer 62

Lie the person in a cool place with circulating air Remove unnecessary clothing Sponge with cool water Give cool water to drink Seek medical aid

Answer 63

DRSABCD Lie the person in a cool place with circulating air Remove unnecessary clothing Apply cold packs or ice Cover with a wet sheet Ensure 000 has been called Give water

Answer 64

DRSABCD Lie person down in a warm dry place Avoid wind, rain, sleet, cold and wet grounds Remove wet clothing Warm athlete with blanket, head cover and warm drinks Ensure 000 has been called

Answer 65

No. In fact, resistance training is more likely to have a positive effect on children's and young athlete's growth, as long as resistance training is done with proper supervision and appropriate guidelines

Answer 66

Resistance training is appropriate for children and young athletes when proper supervision is provided and guidelines are followed, and it provides many health and performance benefits

Answer 67

Increase in muscular size, strength, power, speed, and it also increases bone strength and helps prevent injury

Answer 68

Children should be mature enough to follo direction and appreciate risks and benefits of resistance training (typically 6 yo), 1 RM should be avoided, technique should be taught and mastered before increasing resistance

Answer 69

Although aged athletes are still adults, the aged are usually associated with the elderly, whilst adult athletes are those who are no longer young athletes (typically 21+)

Answer 70

The different types of medical conditions listed and how they impact sports availability for adult and aged athletes. This includes a range of heart conditions, bone density and fractures

Answer 71

They are broad terms used to refer to a number of health issues relating to the heart including; High Blood Pressure Survivors of heart attacks Cardiovascular disease Heart valve disease Angina

Answer 72

Contact GP for approval Include 5-7 min warm up and cool down Never exercise to the point of chest pain / angina Exercise around 5 times a week for 30+ mins at moderate intensity for benefits Don't exercise outdoors if too cold, hot or humid Stop exercise if there is dizziness, nausea, unusual shortness of breath etc. during exercise.

Answer 73

No they shouldn't. They are instead advised to participate in sports and physical activities that can be done using low intensities

Answer 74

Golf, Cycling, Tennis, Dancing

Answer 75

Genetics Female Early menopause Small Size Inadequate diet Poor physical activity levels

Answer 76

Calcium Vitamin D Phosphorous Sodium Protein

Answer 77

Contact sports or sports that involve powerful changes in direction that place large stress on bones such as: martial arts, football, rugby league and ice hockey

Answer 78

Cycling Tennis (?) Swimming Walking Golf

Answer 79

Yes they could. This is because the weight going through the bones cause a physiological adaptation which is increased bone strength through increased bone density. This is because like muscles, bones can adapt to the stress placed on them, as long as the stress is performed with proper supervision and correct technique

Answer 80

Refers to the range of motion across joints or entire body?

Answer 81

Decrease in sport and exercise participation

Answer 82

Through slowly increasing range of motion at each joint through regular exercise

Answer 83

Not limited, but should begin at low level and then increase their activity, also probably should prevent sports which require good flexibility

Answer 84

Gymnastics Dance Martial Arts

Answer 85

Kicking Bowling Hitting

Answer 86

Menstruation

Answer 87

Affects the female haemoglobin and iron levels resulting in: Decreased oxygen carrying capacity Intensity Levels Motivation

Answer 88

Because society places great value on external value, especially in relation to a woman, and a female athlete in the media is thus expected to be beautiful, thus leading many women to do anything to be able to be beautiful

Answer 89

Bulimia, anorexia,

Answer 90

Decrease in energy and nutrient intake which negatively affects health and sports performance. Can also cause iron deficiency

Answer 91

Iron deficiency is caused by decreased nutrient intake and loss of iron through menstruation (or other forms of bleeding) This can cause feelings of lethargy, fatigue, weakness and detrimentally impact endurane. Thus, having -ve impacts on an athletes performance.

Answer 92

Because it is required in order to allow haemoglobin to take the right shape so that it can combine with oxygen and transport it around the body. Thus, the less iron, the less oxygen that can be transported and the less the body can use the aerobic energy system.

Answer 93

Bleeding i.e. menstruation Lack of iron in the athlete's diet

Answer 94

Because as oestrogen levels drop due to menstruation cycles, it will lead to lower mineral counts, and thus not have enough bone density because there are less minerals per square cm of bone which is what bone density is IN OTHER WORDS ESTROGEN PLAYS A DIRECT IMPACT ON THE BONE DENSITY OF AN ATHLETE, AND BECAUSE OF FEMALE MENSTRUATION + MENOPAUSE, IT CORRELATES WITH A DECREASE IN ESTROGEN --> WORSENING BONE DENSITY. ALSO, MALES HAVE MORE TESTOSTERONE WHICH ALLOWS FOR STRONGER BONES (BIOLOGICALLY)

Answer 95

Through a proper diet, weight bearing and resistance training`

Answer 96

Won't really affect the ability to participate in sports, because as long as they follow the proper guidance, no harm will come to the baby. They are actually more flexible. Furthermore, blood volume and haemoglobin levels will increase. This means that there ill be better oxygen delivery to working muscles during exercise. However, it is recommended not to do contact sports in late pregnancy

Answer 97

Better weight control, improved mood and maintain fitness levels. Prevents gestational diabetes and can be used in the management of gestational diabetes

Answer 98

Involves pre-screening of would be athletes to ensure they do not have any health or medical conditions that need to be catered for Ensuring the athlete can complete the skill correctly and repeatedly Involves examining the physical fitness levels of individuals Warm up, stretching and cool down

Answer 99

3 Stages. First part is compulsory, other 2 are optional but recommended

Answer 100

To identify those individuals with known diseases, or signs or symptoms of disease, who may be at a higher risk of an adverse event during physical activity/exercise

Answer 101

Has your doctor ever told you that you have a heart condition or have you ever suffered a stroke? Do you ever experience unexplained pains in your chest at rest or during physical activity/exercise? Do you ever feel faint or have spells of dizziness during physical activity/exercise that causes you to lose balance? Have you had an asthma attack requiring immediate medical attention at any time over the last 12 months? If you have diabetes (type I or type II) have you had trouble controlling your blood glucose in the last 3 months? Do you have any diagnosed muscle, bone or joint problems that you have been told could be made worse by participating in physical activity/exercise? Do you have any other medical condition(s) that may make it dangerous for you to participate in physical activity/exercise?

Answer 102

Means the individual is at high risk for undertaking exercise and needs to be cleared by medical practitioner before training can begin

Answer 103

To identify those individuals with risk factors or other conditions to assist with appropriate exercise prescription, and is administered by an exercise professional such as an exercise physiologist

Answer 104

12 questions that look at family history, behavioural risk factors, and underlying medical conditions such as hypertension that could make exercise riskier

Answer 105

To obtain pre-exercise baseline measurements of other recognised cardiovascular and metabolic risk factors.

Answer 106

BMI Waist girth Resting blood pressure Fasting lipid profile Fasting blood glucose

Answer 107

Serum lipid profile is measured for cardiovascular risk prediction and has now become almost a routine test.

Answer 108

Because it enhances the wellbeing of the athlete because it helps guide the exercise professional in exercise prescription that caters to specific needs of the individual. Ensures that those at high risk of heart attack or stroke during exercise are cleared by GP and have correct supervision.

Answer 109

Vital for sports participation safety. Helps prevent injury and enhances the wellbeing of the athlete

Answer 110

Cognitive, Associative, Autonomous

Answer 111

The cognitive stage is the beginner’s level of skill acquisition. This stage is appropriately named as the focus is on mental concentration and the thought processes involved in understanding and processing new information, before a new skill can even be attempted. People at this stage are likely to perform poorly; they require regular encouragement and feedback to ensure they progress and learn from their mistakes.

Answer 112

Once an individual can execute a skill to a basic level and understand proper technique, instruction can progress to the associative stage. The main focus here is on refining the skill through repetition and rehearsal. During this process, errors will still occur, although they should not be as significant or as frequent as those in the cognitive stage.

Answer 113

The autonomous stage is achieved when the learner has mastered all sub parts of a skill and are able to combine them to perform the whole sequence automatically with precision. This means they are able to perform with full kinaesthetic awareness while also identifying and correcting any errors quickly and independently. They can also easily process and adapt to external feedback.

Answer 114

A player with poor technique generates unnatural forces that pull the body or its joints in directions that they aren't designed for - non-efficient movement requiring greater effort from athlete and causing more injuries

Answer 115

Reduced injuries Produces better performance because of biomechanical efficiency

Answer 116

Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body Composition

Answer 117

Power Speed Agility Coordination Balance Reaction Time

Answer 118

Because it is especially relevant to various parts of the skills that the athlete has to perform. The health related components affect technique as muscles may be more fatigued which leads to increased injuries essentially all components prepare body for strenuous activity, thereby when exposed to high levels of load, it is able to cope without comprimising thus resulting in less rates of injury

Answer 119

To prepare the body for physical activity ahead. Important for safe participation. Prevents injury

Answer 120

Start with general whole body movements that are low in intensity and slowly increase intensity. Warm ups should begin without equipment

Answer 121

Increases athlete's flexibility which helps to prevent injury and promote wellbeing. Important that stretching is specific to the sport

Answer 122

Ballistic Static Dynamic PNF

Answer 123

To speed up recovery and decrease DOMS (Delayed onset of muscle soreness). Aim is to continue to move blood back to heart as heart decreases in rate back to a pre exercise level. Ensures that waste products are removed before exercise is stopped.

Answer 124

Ballistic stretching is a type of high risk flexibility training and should only be used by experienced, high level athletes. Ballistic stretching involves stretching past the natural range of motion by using the body’s momentum. For example, when an athlete bends down to touch their toes, stretching their calves, and then incorporates a bouncing type motion to further extend the stretch.

Answer 125

Dynamic stretching is a controlled movement, which allows athletes to lengthen and shorten their muscles. It typically mimics a movement that will be performed during a sport or activity about to be undertaken. Because dynamic stretching mimics the movement that will be used in the sport or activity, it is usually used in a warm up routine.

Answer 126

Static stretching involves a slow stretch, which holds the muscle at a specific length. The muscle reaches its end point, where the stretch is held, generally for approximately 30 seconds.

Answer 127

Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training. PNF involves both stretching and contracting (activation) of the muscle group being targeted in order to achieve maximum static flexibility.

Answer 128

They are designed in order to promote safety and the wellbeing of the athlete. They help promote fair play and helps prevent injury as well. Each sport has its own set of rules that are designed specifically for that sport to keep the athlete safe

Answer 129

The size of the field/court Length of the competition Number of breaks What equipment must be used What constitutes a foul or unfair play etc.

Answer 130

The court typically becomes smaller and there are more frequent breaks. This helps ensure the safety of the athletes by having adequate access to water and allowing the body to get a chance to refresh before competition continues

Answer 131

Equipment such as mouthguards for rugby and hockey Beat The Heat Boxers required to wear gloves for the safety of the opponent and protect their own hands from injury

Answer 132

Provides guidelines for schools and athletes to help recognise certain symptoms of heat induced illnesses, as well as suggesting methods of being able to avoid various illnesses caused by heat. Furthermore, it provides guidelines for athletes and schools to know if there is high risk of heat illness in a certain temp or humidity, and provides recommendations on what to do in those situations

Answer 133

They require modified rules to cater for their specific needs. This is because children are smaller and need to have activities and sports catered to their sizes. Also, they have underdeveloped sweat glands and poor ability to regulate body temperature which means more rules need to be in place to prevent heat induced illness from lack of sweating

Answer 134

They require modified rules to cater for their specific needs. This is because children are smaller and need to have activities and sports catered to their sizes. Also, they have underdeveloped sweat glands and poor ability to regulate body temperature which means more rules need to be in place to prevent heat induced illness from lack of sweating Also, they aim to enhance the child's wellbeing and enjoyment of the sport

Answer 135

Ball sizes Field sizes Duration of competitions Distances between goals

Answer 136

Age Size Sex Skill level

Answer 137

Matching opponents by age is done to group athletes together both psychologically and physically. Also, they are typically a similar size and skill level, which results in safer sporting environment for the athlete as it minimises injuries and enhances wellbeing

Answer 138

Age is limited in its ability to reduce injuries and match opponents as different children and young athletes grow and develop at varying rates and varying levels of skill. Also not fair to match a cognitive learner against an autonomous athlete for most sports

Answer 139

Typically sports clubs begin at under 6 and then progress each year until under 16 or 17, which progress by 2 or 3 years until 21. After 21, typically athletes compete in opens competitions before they reach older ages and compete in masters competitions

Answer 140

Mainly in combat sports Matching opponents by size helps reduce risk of injury as athletes are not forced to compete against people much bigger than them, thus providing safety.

Answer 141

Because many sports also require great skill. Athletes competing against each other with various skill levels can also lead to injury

Answer 142

To fairly balance teams and maximize the enjoyment players get from the game. Also prevents injuries

Answer 143

To promote the wellbeing of the athlete. Also for safety reasons. Typically men are more developed in terms of muscles than women, which may lead to disadvantages

Answer 144

To promote athlete safety and wellbeing. Purposely designeed to help protect athlete from injuries that may occur

Answer 145

Shin pads Mouth Guards Face Masks Shoulder Pads

Answer 146

Yes. I.e. mouth guards in rugby union and shin pads in football

Answer 147

No. I.e. mats that athletes land on in sports like gymnastics and athletics

Answer 148

Because it allows for these sports to be conducted with minimal risk of injury. If the grounds, equipmnt and facilities are not maintained safely, then the risk of injury to the athlete increases

Answer 149

I.e. if the fields are uneven or have divots or holes in them. Also if they have water on them that makes it slippery, it may cause injury.

Answer 150

Injuries can typically result. This can be from overuse injuries through equipment not providing enough support such as old shoes

Answer 151

Convection Radiation Conduction Evaporation

Answer 152

Evaporation through sweat

Answer 153

Convection refers to heat removed by air or water passing over our body removing the heat as it goes

Answer 154

Convection occurring naturally as athlete moves, by running, riding, etc. or when a breeze is blowing

Answer 155

Place athlete in front of a fan Pouring wwater over skin

Answer 156

Wearing a wind breaker jacket too prevent the wind from contacting the body surface, thus preserving speed

Answer 157

Simply says that as body produces heat, some heat is lost through radiation. transfer of heat through the form of electromagnetic waves. As the body produces heat, it loses it via radiation. Also it gains heat from radiation such as from the sun

Answer 158

Too hot - expose more skin to environment to help with radiation Too cold - expose athlete to sun or warm fire as it will help heat body

Answer 159

Refers to heat transfer from a hotter object to the cooler one.

Answer 160

Expose the skin and lie down on a cool surface as it will allow for heat to be lost into the cooler object

Answer 161

This is the body's main mechanism for heat loss. It refers to thee transfer of heat from our body, to water (sweat), resulting in water becoming a vapour and taking the heat away with it. Evaporation is “the transfer of heat from our body, to water (sweat), resulting in the water becoming a vapour and taking the heat away with it”.

Answer 162

Can be increased by adding water to the surface of the body (i.e. pouring water over the body) Drinking plenty of fluids to assist evaporation process

Answer 163

Removing water with a towel or taking off wet clothes will prevent heat lost due to evaporation Place barrier over wet body to prevent evaporated water from spreading into the atmosphere

Answer 164

Humidity Wind Rain Altitude Pollution leeevels

Answer 165

Too hold Too cold

Answer 166

Hot weather can be dangerous because whilst athletes use ATP (to create it, heat is released), and thus this heat needs to be removed from the body for safety, however, on hot days, the athlete will also gain heat from the environment.

Answer 167

Adds heat to the athlete, which places the athlete at higher risk of hyperthermia and heat stroke. These hot conditions make it difficult to maintain body temperature, which forces athletes to sweat more which leads to dehydration

Answer 168

Pouring water over body Wearing light lose clothing Doing physical activity in the cooler times of day and avoid direct sunlight

Answer 169

Cold conditions may result in the athlete losing too much heat and the body temp dropping to unsafe levels. Because athletes will sweat and send blood supply to the skin in order to lose heat when exercising, then exercising in cold weather will make the body lose a lot of heat.

Answer 170

Wearing long sleeves/warm clothes Do not stand in the cold Longer warm ups to prevent injury

Answer 171

Humidity refers to the water concentration in the atmosphere. The more concentrated or humid the climatic conditions, the less effective sweat and evaporation is at removing heat. This is because there is already a lot of water in the air, which limits the body's ability to evaporate sweat (i.e. sweat evaporates slower)

Answer 172

Availability of cold water and ice An ice-vest could assist athlete maintain a safe body temperature Adequate fluid consumption will help avoid dehydration

Answer 173

Increases loss of heaat through convection. However, a warm wind will add heat to athlete rather than remove it.

Answer 174

Because body's temperature regulation mechanisms are hindered, and heat loss is minimal.

Answer 175

Cold conditions cause greater heat loss through radiation, conduction and convection . Wind further increases heat loss through convection and places athlete at a greater risk of hypothermia

Answer 176

Have longer warm ups Have warm water available to drink Wear appropriate warm clothing such as jackets, pants or skins to reduce wind contact with skin and therefore reduce heat loss

Answer 177

Rain increases the heat lost through convection as water moves across the surface of the skin. This can be particularly dangerous if it occurs in cold and/or windy climatic conditions. Rainy conditions also mean surfaces are slippery. Also rain will bring up humidity, and if it is already a hot day, will reduce heat loss through evaporation

Answer 178

This is because there are different oxygen concentrations in the air. The higher the altitude, the lower the oxygen concentration, similar vice versa. High altitudes will mean a greater radiation from sun, and increased ability too jump, as there are less molecules on your shoulder, thus less resistance in vertical movement

Answer 179

If an athlete has been doing physical activity at a low altitude and is then required to perform at a high altitude, their performance will decrease because there is less oxygen in the air, therefore lesson oxygen moving into their blood and being transported to the muscles.

Answer 180

The physiological adaptation that occurs is an increase in haemoglobin, which increases the amount of oxygen in the blood at the higher altitude allowing for an improved performance. These increased blood cells remain there for around a month

Answer 181

Train in higher altitudes prior to competition, before moving to lower altitudes to compete, which allow for greater red oxygen blood cells adaptations, which allow for greater physiological responses. Athlete may also live high and train low. Where The athlete lives at high altitude (either simulated or real) in order to increase their haemoglobin levels, but then train at low altitude, where training can still be done at high intensities. This gives the aerobic athlete an increase in performance as they have greater oxygen transport available to maintain higher intensities for longer, with less waste product.

Answer 182

refers to the presence of contaminants either in the air or the greater environment.

Answer 183

Pollution can cause health concerns depending on contaminant. Some contaminants have been linked with: Cancer Chronic bronchitis Or other issues

Answer 184

Ensure that athlete is properly hydrated. General recommendation is to consume 2L a day of water. This can be checked using a urine colour test, where the darker the colour of urine, the more dehydrated

Answer 185

90-240 mL (~150 mL) of water every 15-20 min if exercise is less than 60 min. 90-240 mL (~150 mL) of sports drink every 15-20 min if exercise is more than 60 min. DO NOT consume more than 1 L per hour of exercise.

Answer 186

It is vital that an athlete replaces the fluid lost during performance after it is completed. An athlete should weight themselves post-performance and check their urine to help determine how much fluid needs to be consumed. It is important for the athlete to avoid over hydration leading to hyponatraemia.

Answer 187

Replace fluid loss within 2 hours after exercise Approx 1.5L of fluid should be consumed for every kg of weight loss

Answer 188

When an athlete adjusts to a change in environment (such as a change in temperature, humidity, or altitude), allowing them to maintain performance in the new environmental conditions.

Answer 189

Hot Humid Cold Wind Rain Altitude

Answer 190

Around 2 weeks. Will be longer for children

Answer 191

Live and train in the new environment where the sporting event will be held Live and train in another location, but with an environment similar to the host location Stay at home, but create a simulated training environment. This offers a more controlled environment with little disruption to training and less time away from home.

Answer 192

Increased sweat rate Decreased heart rate Increased oxygen consumption Earlier onset of sweating at lower core body temperature Decreased core body and skin temp

Answer 193

Shivering begins at a lower skin temperature Improved intermittent blood flow to the hands and feet Increased metabolic rate

Answer 194

Live high - train high Live low - train high Live high - train low

Answer 195

Altitudes above 1500m

Answer 196

Requires the athlete to live at altitude and train at altitude for maximum exposure to altitude. Evidence of a positive effect on performance at sea level is controversial, though for benefits at altitude this method works very well.

Answer 197

This method means the athlete is living at sea level of low altitude, while training at high altitude. The idea behind this regime is that the athlete is exercising in a high oxygen environment, whilst resting in a normal oxygen environment. This type of training does not generally provide advantages for the athlete competing at sea-level. In fact, training intensity is reduced so athletes actually lose fitness using this regime. However, it may provide some benefit if competition is at altitude.

Answer 198

Athlete lives at high altitude and trains at low altitude. The theory is that the athlete will acclimatise to altitude while living there, and in addition the training intensity can be maintained by training at sea level or low altitude. The benefits of altitude exposure are gained while the training intensity is maintained quite high. In order for benefits to occur the athlete needs to be at altitude for more than 12 hours a day, for 3+ weeks. This technique improves sea-level performance and high altitude performance, particularly avoiding altitude sickness. Often this method uses a simulated high altitude environment using a high altitude training tent or room.

Answer 199

Just refers to utilising altitude to perform better OR the process of acclimatising to higher altitudes in which an athlete may be required to perform in.

Answer 200

Taping and bandaging

Answer 201

Helps reduce the range of motion at a joint, which provides the athlete with a sensation from tape pulling on skin, which tells the athlete the reduce the range of motion. Provides support and helps prevent re-injury to an area of weakness Helps isolate injury reducing use of injured area and helping recovery

Answer 202

Preventative taping is when the athlete tapes a joint, such as the ankle, in order to prevent injury from occurring.

Answer 203

Done using a rigid tape that does not stretch as it will allow for the prevention and treatment of injury. Works by providing feedback to athlete by pulling on the skin when the tape is stretched, providing a sensation, this sensation provides feedback to athlete to stimulate the muscles around the joint to reduce movement in order to prevent injury

Answer 204

Yes. Ankle sprains decreased by approx 70% when using preventative taping Increases wellbeing of athlete as ankle sprains account for 10-28% of sports injuries Taping can reduce injury rate by almost 50%

Answer 205

Long term taping can lead to the athlete becoming too reliant upon tape to provide support for joint Long term taping can decrease stabilising muscle strength and weaken the joint. Thus, taping should be used as only short term preventative measures Taping may irritate the skin May reduce the athlete's proprioception (ability to know where the body is and when to adjust it in response to the environment or internal forces)

Answer 206

Limit range of motion Provide proprioceptive feedback to stimulate muscles for stability Increase stability of the joint Shift anatomic parts into the correct position Compress soft tissue to reduce inflammation

Answer 207

Can be used to treat patellofemoral syndrome (pain at the front of your knee, around your kneecap), through reducing pain and helping align the patella properly

Answer 208

This is because it reduces the range of motion at the joint and provides structural support by increasing the stability of the joint and provides feedback for the athlete before pain

Answer 209

Plays an important role through decreasing bleeding and inflammation, while providing support, especially if the injury is at a joint

Answer 210

The use of compression bandaging for immediate treatment of injury applies pressure to the injured areas and helps force fluid away from the area, or restricts fluid coming to the areas, reducing inflammation.

Answer 211

The use of compression bandaging for immediate treatment of injury applies pressure to the injured areas and helps force fluid away from the area, or restricts fluid coming to the areas, reducing inflammation. Prevents damage from too much inflammation which can damage tissue. Also reduces bleeding (as there is an increased pressure to the area)

Answer 212

it should go across the joint, connecting two (2) or more bones on either side. This along with the pressure applied from the bandage provides stability and support to the joint.

Answer 213

it should go across the joint, connecting two (2) or more bones on either side. This along with the pressure applied from the bandage provides stability and support to the joint.

Answer 214

Helps ensure that athletes don't lose all fitness via reversibility effect (i.e. detraining)

Answer 215

Progressive mobilisation graduated exercise Training Use of heat or cold

Answer 216

Progressive mobilisation aims to gradually increase the joint range of motion/movement. This is because after an injury, joints become stiff ass muscles around the joint tighten. Progressive mobilisation slowly stretches the muscles allowing for a gradual increase in the range of motion at the joint.

Answer 217

Dynamic, Static and PNF stretching but NOT ballistic. Typically begin with static stretching then progressing to PNF stretches.

Answer 218

Graduated exercise is used in rehabilitation to ensure exercise intensity and activities progressing with healing and do not cause further injury Involves an increase in: Range of motion Intensity activities to help ensure recovery is as pain free as possible

Answer 219

Stretching Conditioning Total body fitness

Answer 220

Static stretching is the least intense and provides the least gain. Often graduated exercises of stretching begin with simple static stretches, before moving onto PNF and dynamic stretching. PNF stretching is the most common and usually the most beneficial. Gains in range of motion/movement are large, which helps prevent joint stiffness and promotes recovery. Dynamic is usually utilised towards the end as it requires more control.

Answer 221

Static Proprioceptive neuromuscular facilitation (PNF) Dynamic Ballistic

Answer 222

Refers to the process of strengthening muscles and getting them back to pre-injury levels in relation to: Muscular strength Muscular endurance Speed Power This is because muscles often lose these capabilities if injured, especially if muscular strain. Conditioning is always specific to the injury

Answer 223

Begins with strengthening of muscles and developing muscular endurance Exercises begin at low intensities and progressive overload is used to ensure the intensity slowly increases as muscular strength and endurance increase. Once the muscles and have endurance back, muscular speed and power can also be redeveloped. These come last as they cause more

Answer 224

Do any exercise possible when injured i.e. upper body training whilst athlete recovers from injured ankle, to keep up generally fitness and slow down reversibility. The athlete will need to restore previous levels of fitness across their body.

Answer 225

Post injury test should be compared with pre-injury results to determine if the athlete has fully recovered or at least recovered to a level ready to return to play.

Answer 226

During rehabilitation - training can be done to help slow down and limit the loss of fitness. While the injury requires rest, this rest does not always have to be to the entire body. For Eg - A knee reconstruction only requires that one (1) leg to be rested, and a shoulder dislocation requires only that arm to be rested. The rest of the body can still train to help prevent reversibility.

Answer 227

Develop sport specific fitness components Develop sport specific skills Increase confidence Safely return the athlete to play This is because although the athlete may have regained muscular strength, muscular endurance, speed, power, flexibility, and have a full active range of motion, but they have not fully participated in their sport yet. Sport specific components of fitness (such as coordination, and agility) have not recovered. The athlete will have lost their ability to “read the game”, and may not be psychological prepared, or confident to return to play. These are regained through training and competition simulation.

Answer 228

Increased blood flow (delivering nutrients and white blood cells, while removing waste) Decreased pain Increased flexibility (increases the elasticity of fibres, especially the new ones) Decreased joint stiffness (increases fluid to the joint) Increased tissue repair (by increasing blood flow)

Answer 229

Heat packs Hydrotherapy Infra-red lamps Contrast therapy (move injured area between ice bath and warm bath) Ultra sound (applied heat using sound waves)

Answer 230

Purpose of using cold in rehabilitation is to reduce pain, blood flow/bleeding and inflammation. This is applied immediately after the injury occurs and after treatments/exercise during rehabilitation of the injury.

Answer 231

Ice massage Cold Water immersion/ice bath Cryotherapy machine - cool entire body Contrast Therapy - expose body to heat and cold, to provide benefits of both cold and heat

Answer 232

Progressive ROM Graduated exercise Training Use of heat and cold

Answer 233

No stretching of the hamstring during the initial acute period of injury. Allows the injury to begin to heal before it is pulled at. Once a professional has declared this to be over, stretching becomes the first rehabilitation procedure for a hamstring tear.

Answer 234

General strengthening exercises should be pain free - begin with isometric contractions of the hamstring that are a low intensity. Then progress through a range of dynamic activities as recovery continues. During these exercises it is important to minimise pain, and often cold therapy is used if pain occurs. Stationary equipment is used to maintain and/or enhance total body fitness. Arm ergometers can be used to help maintain cardiovascular fitness, but also rowing machines and cross trainers can be used, as long as the intensity keeps the hamstring pain free. Athlete will progress to light jogging and before agility runs. Finally the athlete will progress to full sprints.

Answer 235

Once the athlete has been given the clear from a professional, they may return to training. It will take a while for the muscular endurance and power produced by the hamstring to return. The athlete will also become more confident to use the hamstring to their full potential through training drills.

Answer 236

Used throughout the recovery process. Cold therapy is used when pain occurs - especially during the acute phase or after rehabilitation exercises. Heat is not used in the acute phase - may be used to enhance blood flow to the hamstring before stretching or rehabilitation exercises in order to increase flexibility, and to provide blood flow to the area in order to speed up the healing process.

Answer 237

Immobilisation of the shoulder and arm Apply ice packs Take to a professional (medical practitioner, specialist, physiotherapist, etc) to relocate shoulder Wear a sling is usually worn for 5-7 days. If the athlete requires surgery then this should also be done before rehabilitation begins.

Answer 238

Begin by increasing the range of motion at the shoulder. Range of motion exercises include a range of stretches that are isometric, PNF and dynamic.

Answer 239

Strengthening the rotator cuff muscles as soon as it is possible Strengthening exercises with isometric contractions Progression to flexion, abduction and extension to strengthen the shoulder After shoulder is strong and stable, general conditioning exercises may be added Aim to maintain levels of total body fitness through doing activities that do not require the shoulder, i.e stationary bike

Answer 240

Athletes need to get their timing back as well as develop their confidence and skills specific to their sport. This is particularly going to be the case if the sport involves tackling, such as: rugby league, rugby union, or AFL.

Answer 241

Cold therapy is used throughout the rehabilitation procedure Cold is often used in the acute phase of the injury, which includes the relocation of the shoulder, and after surgery if needed. Cold may also be used after rehabilitation exercises to help reduce the inflammatory response. Heat may be used initially to help warm up the shoulder before stretching exercises or the initial isometric and dynamic strengthening activities. This is to promote elasticity around the shoulder, and increase blood flow before exercises begin.

Answer 242

Pain Free Degree of mobility

Answer 243

Completed rehab, completing normal training loads, should be moving with fluidity and not ssshielding the injured area

Answer 244

Refers to the amount of movement around the injured area

Answer 245

Movement should be smooth and show confidence in the muscle. I.e., if an athlete has torn a hamstring, they need to be able to have good range of movement at hip and knee of injured hamstring

Answer 246

Because an athlete who is pain free is able to prevent chances of re-injury, whereas the vice versa is applicable to those who aren't pain free yet

Answer 247

Because it ensures that the rehab of the athlete is on track and going well, and can help identify if certain things need to be fixed. Also gives an indication of whether an athlete is ready to return to play

Answer 248

Pre tests - tests which are regular tests of physical fitness for an athlete before they were injured (because athletes typically do regular testing) Post tests - Tests after the injury

Answer 249

To be psychologically ready, that is to be confident in your ability to perform as you want

Answer 250

Athlete’s returning long term injury, (knee reconstruction) may feel anxious about returning. If they are not confident in their bodies ability to manage - they will shield the injured side to protect it which causes poor technique, and can lead to injury somewhere else. Also, there will be a lack of confidence from the athlete which will diminish their performance, i.e. holding back from a tackle

Answer 251

Specific warm up procedures help to protect the athlete against re-injury by ensuring the area has an adequate blood supply and is ready for all that will come during competition

Answer 252

Procedure which should be followed by athlete returning to playing a sport. This is to ensure that the player is safe and has a good wellbeing while playing.

Answer 253

A medical clearance Scans being completed and reviewed (x-ray, MRI, ultrasound etc) Fitness and skills tests Other professional clearance (physiotherapist, exercise physiologist etc)

Answer 254

A medical clearance Scans being completed and reviewed (x-ray, MRI, ultrasound etc) Fitness and skills tests Other professional clearance (physiotherapist, exercise physiologist etc)

Answer 255

Rugby League, AFL and FIFA use SMA position statement concussion to guide policies and procedures for concussion injuries. These policies and procedures are typically specific to the sport, as some sports are more dangerous than others

Answer 256

Involves medical clearance for certain injuries such as concussions, heart attacks, broken bones, and more

Answer 257

Because each sport is different, and thus requires different policies . Many sports that are similar adopt similar return to play policies and procedures, but may be adapted.

Answer 258

Football has a very different policy to boxing when it comes to a player being knocked out. In boxing the athlete is banned from competition and sparing for a minimum of 28 days the first time and 3 months the second, while in football, the player cannot return to the match that day, but once he is cleared by the medical team can return to normal activities. This is because there is a greater chance of re-injury in boxing for a player being knocked out or suffering concussion.

Answer 259

Typically the athlete - because that is whose career, money etc is on the line and is most directly affected by the injury However, return to play policy and procedures mean the athlete cannot make this decision alone - they are not trained to understand injury and injury rehabilitation – don’t know the risks associated with a return to play that is early and may cause themselves an injury they did not expect. For this reason, it is important that the athlete’s decision is made in conjunction with medical and professional staff, such as physiotherapist. For example, coach has to give the clear for the athlete to return to the sport, because they need to determine if the athlete is ready to compete through training, game exposure and psychological testing

Answer 260

Pressure to participate Use of painkillers

Answer 261

All athletes, regardless of level of competition feel pressure to participate (this can be both internal and external pressure). This may mean that the athlete may neglect their injury to simply participate in the competition when it is not in their best interests I.e. the services of talented players are required before injuries have fully healed, and are thus pressured

Answer 262

Due to pressure to compete, an athlete may decide to utilise painkillers to be able to participate in sports despite the injury. Because pain exists to tell the athlete when a particular movement causes damage to the body, the use of painkillers may further injury as they will not be able to identify if a movement is causing injury and adjust movements. Ultimately allowing for an increased chance of injury Also, there are considerations around the type of drug and its concentration. I.e. may bee ethical for an athlete to use Panadol or Neurofen, but is it ok for them to use narcotic drugs? Who is administering the painkiller? The athlete or qualified medical practitioner

Answer 263

Pre-screening involves the assessment of an athlete's level of health before they become instigate a new training program. Not only does the athlete provide information about their medical history, but they also discuss their physical capabilities as well as their training expectations and objectives.

Sports Medicine Flashcards

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