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Y2 PE > 1.2 - exercise physiology > Flashcards

1.2 - exercise physiology Flashcards

1
Q

what is an acute injury

A

a sudden injury associated with a traumatic event

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2
Q

what is a chronic injury

A

a slowly developed injury associated with overuse

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3
Q

what is a soft tissue injury

A

when damage occurs to the skin, muscle, tendon or ligament

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4
Q

what is a hard tissue injury

A

when damage occurs to the bone, joint or cartilage

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5
Q

what are the types of acute hard tissue injuries

A

factures - compound & simple
dislocation - subluxations (incomplete/partial)

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6
Q

what are the types of acute soft tissue injuries

A

Rupture
Haematoma
Sprain
Strain
Abrasion
Blister
Concussion

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7
Q

what are the types of chronic hard tissue injuries

A

stress fracture
bone spurs
Osteoarthritis

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8
Q

what are the type of chronic soft tissue injuries

A

Medial Tibial Stress Syndrome/ shin splints
Tendinosis
Archilles Tendinosis
Tennis Elbow

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9
Q

what is a fracture

A

(acute hard tissue injury)
partial or complete break in a bone due to an excessive force that overcomes the bones potential to flex

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10
Q

what forces cause a fracture

A

direct force - a collision or object
indirect force - falling or poor technique

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11
Q

what are the signs & symptoms of a fracture

A
  • pain at injury site
  • inability to move/unnatural movement
  • deformity
  • swelling
  • discoloration
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12
Q

what is a compound fracture

A

when the fractured bones break through the skin creating an open wound with high risk of infection

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13
Q

what is a simple fracture

A

when the skin remains unbroken as the fracture causes little movement of the bone, therefore minimizing the damage of soft tissue surrounding it

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14
Q

what is a dislocation

A

the displacement of one bone from another out of their original position

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15
Q

what forces cause a dislocation

A

direct force or indirect force pushing the joint past its extreme Range of motion

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16
Q

what are the signs and symptoms of a dislocation

A
  • severe pain at injury site
  • loss of movement
    -deformity
  • swelling
  • ‘pop’ feeling
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17
Q

what is a subluxation

A

an incomplete or partial dislocation
- often caused by damages to the ligaments that connect bones

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18
Q

what is a contusion & haematoma

A

bruise in an area of skin where blood vessels have ruptured

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19
Q

what causes contusions

A

direct impact from a fall

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20
Q

what are the signs and symptoms of contusions

A

tenderness, discoloration, redness, swelling

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21
Q

what causes a haematoma

A

a result from a contusion

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22
Q

what is a haematoma

A

localized bleeding from ruptured blood vessels which is confided to toa tissue

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23
Q

what is a strain

A

an overstrech or tear in the muscle or tendon

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24
Q

what causes a strain

A

overstreching a particluar area or contracting muscle fibres too quickly

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25
Q

signs and symptoms of a strain

A

pain, swelling, bruising, inability to bear weight, discoloration

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26
Q

what is a sprain

A

overstretch or tear of a ligment

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27
Q

what causes a sprain

A

sudden twist or impact from fall that forces limbs beyond its usual range of movement

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28
Q

signs and symptoms of a sprain

A

pain, swelling, bruising, inability to bear weight, discoloration

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29
Q

what is abrasion

A

superficial damage to the skin caused by a scarping action

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30
Q

what can abrasion lead to

A

cause open wounds which can lead to infection if not cleaned

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31
Q

signs and symptoms of abrasion

A

pain, tenderness, bleeding, redness, swelling, stinging sensation

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32
Q

what is a blister

A

the separation of layers of skin where a pocket of fluid forms due to friction

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33
Q

what causes a blister

A

rubbing or irritation against skin

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34
Q

signs and symptoms of a blister

A

pain/tenderness, fluid filled bump, redness, swelling

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35
Q

what is a stress fracture

A

a tiny crack in the bone caused by overuse

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36
Q

what causes a stress fracture

A

fatigued muscles transferring stress overload onto bone tissue
- overtraining / increase in training intensity

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37
Q

signs of a stress fracture

A

pain when exercising

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38
Q

what is shin splints

A

a soft tissue injury

chronic pain felt from repeated use of the tibialis anterior & posterior
- tendons become inflamed & tender

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39
Q

what causes shin splints

A

overuse / overtraining on hard/uneven surfaces

40
Q

signs of shin splints

A

tenderness and inflammation of lower leg

41
Q

what is tendinosis

A

soft tissue injury

deterioration of tendon collagen in response to chronic overuse

42
Q

what causes tendinosis

A

repetitive strain causing small scale injuries to not have enough time to heal

43
Q

signs of tendinosis

A

burning, stinging, aching, tenderness, stiffness

44
Q

what are the two main causes of injury

A

intrinsic risk factors
extrinsic risk factors

45
Q

what are intrinsic risk factors for injuries (definition)

A

an injury risk or factor from inside the body
- athletes physical make up
- training effects on the body

46
Q

what are extrinsic risk factors on injuries (definition)

A

an injury risk or force from outside the body
- poor biomechanical techniques
- incorrect clothing/ equipment
- innapropiate progressing of training (FITT)

47
Q

what are the intrinsic risk factors for an injury

A

individual variable
posture & alignment issues
age
nutrition
skill level
poor preparation
inadequate fitness
innapropiate flexibilty

48
Q

how is individual variable a intrinsic injury risk factor

A

previous injury - if not declared fit to return to training, injury can occur

49
Q

how is posture & alignment issuses an intrinsic injury risk factor

A

can cause biomechanical changes requiring connective tissues to handle forces in unnatural ways - this increases risk of injury

50
Q

how is age an intrinsic injury risk factor

A

bone tissue loses strength & connective tissue suffer overuse- become more prone to injury

51
Q

how is nutrition an intrinsic injury risk factor

A

important for injury prevention and recovery

  • protein for growth & repair
  • carbohydrate for energy production
52
Q

how is skill level an intrinsic injury risk factor

A

player may cause injury through exhausting themselves / not proper technique if against someone of high skill level

53
Q

how poor preparation an intrinsic injury risk factor

A

body isnt prepared properly therefore mistakes and cannot function as efficiently

54
Q

how to prevent poor preparation to prevent injury

A

ensure
- warm up
- nutrition
- hydration
- sleep
- fitness levels for duration/ fitness intensity is correct

55
Q

how is inadequate fitness an intrinsic injury risk factor

A

if training duration, intensity or frequency is too high, fatigue will lead to poor technique, wrong decisions and a deteriation in performance - leading to injury

56
Q

how is innappropiate flexibility a intrinsic injury risk factor

A

can lead to poor joint stability

57
Q

how is poor technique an extrinsic injury risk factor

A

repetition of activities with incorrect biomechanical technique can lead to acute injury due to overuse
- poor technique when handling equipment can also cause injury
- poor technique limits strength, power & speed

58
Q

how is incorrect clothing & equipment an extrinsic injury factor

A

they should be age, stature & ability related
- can lead/accelerate onset of injury
- protective equipment can minimize the risk of injury
- athletes must wear sport specific clothing to maximize performance whilst reducing injury risk
- equipment needs to be checked and maintained

59
Q

how is inappropriate progressing of training an extrinsic injury factor

A
  • principle of training must be followed
  • progressive overload
  • training programme must be approximate for age group
60
Q

why is a warm up performed

A

to prepare an athlete physiologically & psychologically for an activity to minimise risk of injury

61
Q

what are the physiological benefits of a warm up

A
  • increased HR
  • Increased Blood Flow
  • increased muscle elasticity
  • increased flexibility
  • increased body temperature
  • increased ROM around a joint
  • decreased risk of injury
  • increased o2 to muscles
  • increased enzyme activity
  • increased o2 utilization
  • decreased EPOC
  • increased nerve transmission
62
Q

what are the psychological benefits of a warm up

A
  • reduces nerves
  • increased mental focus & mindset
  • visualization
  • imagery
  • activates neural pathways & rehearsal of neural patterns
63
Q

main components of a warm up

A
  • 20-45 minutes longs
  • gradually increases intensity
  • 3 distinct stages (pulse raiser, stretches, sport specific)
64
Q

why are cooled downs performed

A

to maintain HR, Blood flow & metabolic activity

65
Q

main components of a cool down

A
  • lasts 20-30 minutes
  • gradually decrease in intensity
  • has several distinct stages
66
Q

why is a cool down important

A

prevents toxins & LA from building up, blood pooling/accumulation, levels of adrenaline & endorphins causing restlessness

67
Q

what are the responses to injury

A

SALTAPS
PRICE

68
Q

what does SALTAPS stand for

A

Stop
Ask
Look
Touch
Active Movement
Passive Movement
Strength Testing

69
Q

What does Price stand for

A

Protect
Rest
Ice
Compress
Elevate

70
Q

what type of injuries is PRICE followed for

A

acute injuries

71
Q

what is a concussion

A

traumatic brain injury that affects brain function (acute)

72
Q

what are the signs & symptoms of a concussion

A

headaches, dizziness, balance problems, nausea, confusion

73
Q

who launched the 6Rs for the concussion recovery

A

rugby world campaign

74
Q

what are the 6Rs for concussion

A

recognize
remove
refer
rest
recover
return

75
Q

how long does fully recovery from concussion normally take

A

adults : 1 week
U18: 2 weeks minimum

76
Q

what are the different treatements of injuries

A

rehabilitation
stretching
massage
anti-inflammatory drugs
physiotherapy
surgery
cold/heat/contrast therapy

77
Q

how can rehabilitation aid treatment of injuries

A

during early stage: gentle exercises encourgaing damaged tissue to heal

during mid stage: progressing loading of connecting tissues & bones to develop strength

during late stage: functional exercises & drills to ensure the body is ready to retirn to training

78
Q

how can stretching aid treatment of injury

A
  • can increase speed of recovery

acute (early) phase: no stretchung recommended due to increased risk of injury- PRICE principle used

mid phase( up to 2 weeks post): light static & passive to develop flexibility

late phase: add in PNF stretching on top of increased intensity passive & static stretching to desensitze stretch reflex to increase ROM

79
Q

how does massage aid treament of injuries

A
  • removes fluids & toxins
  • promotes nutrients flushing to muscles
  • releases tension in tissues & stretch muscle fibres
  • breakdown of scar tissue to improve flexibilty
  • imprives circulatin & relaxation
  • reduces pain
80
Q

what is a massage

A

a deep muscle therapy to realign muscle fibres & flush toxins from a muscle

81
Q

what injuries are massages typicaly used for

A

soft tissue injuries

82
Q

how do anti-imflammatory drugs aid treatment of injury

A

aim to reduce inflammation caused by trauma
- oppose the inflammatory response & reduce pain to allow athletes to train/compete

83
Q

how does physiotherapy aid treatment of injuries

A
  • mobilisation of joints & tissues
    -electrotherapy to stimulate muscles
  • exerxcise therapy to strengthen muscles
  • massage to promote healing & mobility
  • sport specific exercise programme to build specific fitness
  • core stability training to improve posture & alignment therefore improving efficiency of performance
84
Q

what are the two types of surgery used for treatment of injuries

A

Arthroscopy (keyhole)
open surgery

85
Q

what is arthroscopy surgery

A
  • small incision & camera used for guidance
  • completd under local/ general anaethetic
  • usually done on cartilage/ligament repair
  • minimal damage therefore less healing time
86
Q

what is open surgery

A
  • completed under local/general anaethetic
  • joint is opened causimg wider damage to surrounding tissue
  • stringer repair
  • longer recovery time
  • used for reconstructions
87
Q

what is cold therapy

A

use of ice/cold water to reduce tissue temperature, metabolic rate & speed of nerve impulses

88
Q

how does cold therapy aid treatment of injuries

A
  • aids with vasoconstriction of blood vessels, decreasing blood flow, swelling & associated pain
89
Q

how does heat therapy aid treatment of injuries

A
  • reduces muscle tension, stiffen & pain
  • vasodilation of blood vessels, increases blood flow& the healing process to damaged area
  • mainly used on chronic injuries
  • can be used prior to exercise to increase blood flow to specific areas
90
Q

how does contrast therapy aid treatment of injuries

A
  • increases blood flow
  • decreases swelling & pain after late stage (3-5 days) of injury
  • causes a pumping action with a large force, increasing blood flow & nutrients delivery to damaged tissues
91
Q

what is the cold:warm in contrast therapy

A

1:3 / 1:4

92
Q

what are the treatment points for fracture

A
  • medical attention
  • PRICE principle to reduce swelling
  • immobilization using splint, sling, crutches, cast to assist healing process
  • anti-inflammatory & pain medication
  • surgery (realigns bones using pins,wires,nails)
93
Q

what are the treatment points for a stress fracture

A

same as fracture as well as :
- gentle return to exercise accompanied by posture & alignment retraining
- strengthening exercises for surrounding connective tissue

93
Q

what are the treatment points for a dislocation

A
  • immediate medical attention
  • immobilization using splint/sling
  • PRICE orinciple to reduce swelling
  • pain medication
  • surgery (high severity/repeated cases)
94
Q

what are the treatment points for a sprain

A
  • if 2/3 degree, medical attention REQUIRED
  • immobilization/support to assist healing process
  • medication
  • functional rehabilitation (strengthening, mobility & balance exercises)
  • reconstructive surgery in severe cases
95
Q

what are the treatment points for a torn cartilage

A
  • medical attention required
  • PRICE principle
  • medication
  • physiotherapy to strengthen connective tissue & restore range of motion
  • knee brace to aid joint stability
  • hydrotherapy to maintain fitness w/o bearing weight
  • arthroscopy to remove flaps & smooth meniscus in persistent cases
96
Q

what are the treatment points for exercise induced muscle damage

A
  • cold therapy
  • massage
  • stretching techniques
  • medication

Y2 PE (6 decks)

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