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PE > 10 - Injury prevention and the rehabilitation of injury > Flashcards

10 - Injury prevention and the rehabilitation of injury Flashcards

1
Q

what is a simple fracture?

A

clean break of bone, no damage to surrounding tissue

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2
Q

what is a sprain?

A

when the ligament is overstretched or torn (twisting actions)

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3
Q

what is a strain?

A

an overstretched or twisted torn muscle tendon

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4
Q

what is a dislocation?

A

when the bone is displaced from its joint

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5
Q

what is a stress fracture?

A

small fractures of a bone which occurs as a result of repeated loading of a bone

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6
Q

what is tennis elbow?

A

inflammation of the tendons of the elbow, caused by overuse of the forearm

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7
Q

what is achilles tendonitis?

A

overuse injury of the tendon that connects the gastrocnemius to the heel

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8
Q

what is an acute injury?

A

occur when part of the body is subjected to sudden stress

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9
Q

what are some examples of acute injuries?

A
  • simple fracture
  • sprain
  • strain
  • dislocation
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10
Q

what are examples of acute hard tissue injuries?

A
  • fractures
  • dislocations
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11
Q

what are the types of fracture?

A
  • stable
  • open
  • transverse
  • oblique
  • comminuted
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12
Q

what is a stable fracture?

A

broken ends of bone are lined up and barely out of place

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13
Q

what is an open fracture?

A

skin pierced by bone or by a blow that breaks the skin at the time of fracture

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14
Q

what is a transverse fracture?

A

bone fractures in a horizontal line

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15
Q

what is an oblique fracture?

A

angled fracture pattern

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16
Q

what is a comminuted fracture?

A

bone shatters into three or more pieces

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17
Q

what are the symptoms of a fracture?

A
  • pain
  • deformity
  • swelling
  • loss of function
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18
Q

what are examples of acute soft tissue injuries?

A
  • sprains
  • strains
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19
Q

what are chronic injuries?

A
  • occur when a part of the body is subjected to repeated stress
  • caused by poor technique
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20
Q

what are examples of chronic hard tissue injuries?

A
  • stress fractures
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21
Q

what are examples of chronic soft tissue injuries?

A
  • achilles tendonitis
  • tennis elbow
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22
Q

what is screening?

A
  • involves the assessment of the muskuloskeletal system using numerous tests
  • identifies existing injuries and predeternining factors for injury
23
Q

how does screening help?

A
  • identify previous injuries
  • identify muscle imbalances and joint instability
  • assess risks and conditions leading to complications
  • identify best rehabilitation
  • assess fitness levels to tailor training
24
Q

what is the purpose of protective equipment?

A

preventing injury

25
Q

what does a warm up do?

A
  • increase temperature of muscles
  • increase blood flow to the area
  • increase joint motion
  • help prepare for exercise
26
Q

what are the types of stretching?

A
  • active
  • passive
  • static
  • ballistic
27
Q

what is active stretching?

A

holding a stretch without assistance

28
Q

what is passive stretching?

A

use of assistance to hold a stretch

29
Q

what is static stretching?

A

holding a stretch

30
Q

what is ballistic stretching?

A

bouncing in and out of a stretch

31
Q

how does taping and bracing help prevent injury?

A
  • stabilises joints
  • secures and protects ligaments and cartilage
  • protects against sprains and strains
32
Q

what is rehabilitation?

A

the treatment and processes in restoring physical function to allow athletes to return to training and playing sport

33
Q

what is proprioceptive training?

A
  • trains receptors in muscle ligaments which detect tension
  • involves balances, hopping and jumping
34
Q

what is strength training?

A
  • gradually builds strength in the muscle and surrounding ligaments
  • improves stability and strength of the joint
35
Q

what are the 4 types of strength training?

A
  • free weights
  • resistance machines
  • body weight
  • therabands
36
Q

what are the positives of theraband strength training?

A

can vary resistance

37
Q

what are the negatives of theraband strength training?

A
  • can snap
  • insufficient resistance to build strength
38
Q

what are the positives of body weight strength training?

A

low impact

39
Q

what are the negatives of body weight strength training?

A

less opportunity to overload/build strength

40
Q

what are the positives of resistance machine strength training?

A
  • good in early stages of rehabilitation
  • lots of control
41
Q

what are the negatives of resistance machine strength training?

A
  • limited range of movement
  • don’t always mimic sport
42
Q

what are the positives of free weight strength training?

A

make exercises specific

43
Q

what are the negatives of free weight strength training?

A

poor form can lead to further injury

44
Q

what is a hyperbaric chamber?

A
  • chamber filled with 100% pure oxygen
  • more oxygen to injured area
  • lactic acid removed
45
Q

what is cryotherapy?

A
  • treating injury at low temperatures
  • blood vessels vasoconstrict, reduces swelling
  • after, blood vessels vasodilate, muscles flushed with blood
46
Q

what is hydrotherapy?

A
  • water based rehabilitation
  • increases fitness, strength, mobility
  • more buoyant in water
47
Q

what are ice baths?

A
  • cold water bath, restrics blood flow
  • after, blood rushes to muscles and flushes lactic acid
48
Q

what is cold therapy?

A
  • causes vasodilation, reduces bleeding, swelling
  • enables more movement
49
Q

what is massage and foam rollers?

A
  • kneading/rubbing breaks down scar tissue
  • increases blood flow and stretch
  • removes lactic acid
50
Q

what is a compression garment?

A
  • prevents deep vein thrombosis
  • reduces inflammation, DOMS, removes lactic acid
51
Q

how can lack of sleep affect recovery?

A
  • less blood available for muscle recovery
  • reduced growth hormone production
  • increase risk of injury - reduced concentration, time for repair
  • tiredness
52
Q

how can nutrition affect recovery?

A
  • replenishes glycogen stores 20 minutes after exercise
  • protein repairs muscles
53
Q

what is deep vein thrombosis?

A

a blood clot in one of the deep veins of the body

PE (18 decks)

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