1.2 - exercise physiology Flashcards
what is an acute injury
a sudden injury associated with a traumatic event
what is a chronic injury
a slowly developed injury associated with overuse
what is a soft tissue injury
when damage occurs to the skin, muscle, tendon or ligament
what is a hard tissue injury
when damage occurs to the bone, joint or cartilage
what are the types of acute hard tissue injuries
factures - compound & simple
dislocation - subluxations (incomplete/partial)
what are the types of acute soft tissue injuries
Rupture
Haematoma
Sprain
Strain
Abrasion
Blister
Concussion
what are the types of chronic hard tissue injuries
stress fracture
bone spurs
Osteoarthritis
what are the type of chronic soft tissue injuries
Medial Tibial Stress Syndrome/ shin splints
Tendinosis
Archilles Tendinosis
Tennis Elbow
what is a fracture
(acute hard tissue injury)
partial or complete break in a bone due to an excessive force that overcomes the bones potential to flex
what forces cause a fracture
direct force - a collision or object
indirect force - falling or poor technique
what are the signs & symptoms of a fracture
- pain at injury site
- inability to move/unnatural movement
- deformity
- swelling
- discoloration
what is a compound fracture
when the fractured bones break through the skin creating an open wound with high risk of infection
what is a simple fracture
when the skin remains unbroken as the fracture causes little movement of the bone, therefore minimizing the damage of soft tissue surrounding it
what is a dislocation
the displacement of one bone from another out of their original position
what forces cause a dislocation
direct force or indirect force pushing the joint past its extreme Range of motion
what are the signs and symptoms of a dislocation
- severe pain at injury site
- loss of movement
-deformity - swelling
- ‘pop’ feeling
what is a subluxation
an incomplete or partial dislocation
- often caused by damages to the ligaments that connect bones
what is a contusion & haematoma
bruise in an area of skin where blood vessels have ruptured
what causes contusions
direct impact from a fall
what are the signs and symptoms of contusions
tenderness, discoloration, redness, swelling
what causes a haematoma
a result from a contusion
what is a haematoma
localized bleeding from ruptured blood vessels which is confided to toa tissue
what is a strain
an overstrech or tear in the muscle or tendon
what causes a strain
overstreching a particluar area or contracting muscle fibres too quickly
signs and symptoms of a strain
pain, swelling, bruising, inability to bear weight, discoloration
what is a sprain
overstretch or tear of a ligment
what causes a sprain
sudden twist or impact from fall that forces limbs beyond its usual range of movement
signs and symptoms of a sprain
pain, swelling, bruising, inability to bear weight, discoloration
what is abrasion
superficial damage to the skin caused by a scarping action
what can abrasion lead to
cause open wounds which can lead to infection if not cleaned
signs and symptoms of abrasion
pain, tenderness, bleeding, redness, swelling, stinging sensation
what is a blister
the separation of layers of skin where a pocket of fluid forms due to friction
what causes a blister
rubbing or irritation against skin
signs and symptoms of a blister
pain/tenderness, fluid filled bump, redness, swelling
what is a stress fracture
a tiny crack in the bone caused by overuse
what causes a stress fracture
fatigued muscles transferring stress overload onto bone tissue
- overtraining / increase in training intensity
signs of a stress fracture
pain when exercising
what is shin splints
a soft tissue injury
chronic pain felt from repeated use of the tibialis anterior & posterior
- tendons become inflamed & tender
what causes shin splints
overuse / overtraining on hard/uneven surfaces
signs of shin splints
tenderness and inflammation of lower leg
what is tendinosis
soft tissue injury
deterioration of tendon collagen in response to chronic overuse
what causes tendinosis
repetitive strain causing small scale injuries to not have enough time to heal
signs of tendinosis
burning, stinging, aching, tenderness, stiffness
what are the two main causes of injury
intrinsic risk factors
extrinsic risk factors
what are intrinsic risk factors for injuries (definition)
an injury risk or factor from inside the body
- athletes physical make up
- training effects on the body
what are extrinsic risk factors on injuries (definition)
an injury risk or force from outside the body
- poor biomechanical techniques
- incorrect clothing/ equipment
- innapropiate progressing of training (FITT)
what are the intrinsic risk factors for an injury
individual variable
posture & alignment issues
age
nutrition
skill level
poor preparation
inadequate fitness
innapropiate flexibilty
how is individual variable a intrinsic injury risk factor
previous injury - if not declared fit to return to training, injury can occur
how is posture & alignment issuses an intrinsic injury risk factor
can cause biomechanical changes requiring connective tissues to handle forces in unnatural ways - this increases risk of injury
how is age an intrinsic injury risk factor
bone tissue loses strength & connective tissue suffer overuse- become more prone to injury
how is nutrition an intrinsic injury risk factor
important for injury prevention and recovery
- protein for growth & repair
- carbohydrate for energy production
how is skill level an intrinsic injury risk factor
player may cause injury through exhausting themselves / not proper technique if against someone of high skill level
how poor preparation an intrinsic injury risk factor
body isnt prepared properly therefore mistakes and cannot function as efficiently
how to prevent poor preparation to prevent injury
ensure
- warm up
- nutrition
- hydration
- sleep
- fitness levels for duration/ fitness intensity is correct
how is inadequate fitness an intrinsic injury risk factor
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
how is innappropiate flexibility a intrinsic injury risk factor
can lead to poor joint stability
how is poor technique an extrinsic injury risk factor
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
how is incorrect clothing & equipment an extrinsic injury factor
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
how is inappropriate progressing of training an extrinsic injury factor
- principle of training must be followed
- progressive overload
- training programme must be approximate for age group
why is a warm up performed
to prepare an athlete physiologically & psychologically for an activity to minimise risk of injury
what are the physiological benefits of a warm up
- 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
what are the psychological benefits of a warm up
- reduces nerves
- increased mental focus & mindset
- visualization
- imagery
- activates neural pathways & rehearsal of neural patterns
main components of a warm up
- 20-45 minutes longs
- gradually increases intensity
- 3 distinct stages (pulse raiser, stretches, sport specific)
why are cooled downs performed
to maintain HR, Blood flow & metabolic activity
main components of a cool down
- lasts 20-30 minutes
- gradually decrease in intensity
- has several distinct stages
why is a cool down important
prevents toxins & LA from building up, blood pooling/accumulation, levels of adrenaline & endorphins causing restlessness
what are the responses to injury
SALTAPS
PRICE
what does SALTAPS stand for
Stop
Ask
Look
Touch
Active Movement
Passive Movement
Strength Testing
What does Price stand for
Protect
Rest
Ice
Compress
Elevate
what type of injuries is PRICE followed for
acute injuries
what is a concussion
traumatic brain injury that affects brain function (acute)
what are the signs & symptoms of a concussion
headaches, dizziness, balance problems, nausea, confusion
who launched the 6Rs for the concussion recovery
rugby world campaign
what are the 6Rs for concussion
recognize
remove
refer
rest
recover
return
how long does fully recovery from concussion normally take
adults : 1 week
U18: 2 weeks minimum
what are the different treatements of injuries
rehabilitation
stretching
massage
anti-inflammatory drugs
physiotherapy
surgery
cold/heat/contrast therapy
how can rehabilitation aid treatment of injuries
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
how can stretching aid treatment of injury
- 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
how does massage aid treament of injuries
- 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
what is a massage
a deep muscle therapy to realign muscle fibres & flush toxins from a muscle
what injuries are massages typicaly used for
soft tissue injuries
how do anti-imflammatory drugs aid treatment of injury
aim to reduce inflammation caused by trauma
- oppose the inflammatory response & reduce pain to allow athletes to train/compete
how does physiotherapy aid treatment of injuries
- 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
what are the two types of surgery used for treatment of injuries
Arthroscopy (keyhole)
open surgery
what is arthroscopy surgery
- small incision & camera used for guidance
- completd under local/ general anaethetic
- usually done on cartilage/ligament repair
- minimal damage therefore less healing time
what is open surgery
- completed under local/general anaethetic
- joint is opened causimg wider damage to surrounding tissue
- stringer repair
- longer recovery time
- used for reconstructions
what is cold therapy
use of ice/cold water to reduce tissue temperature, metabolic rate & speed of nerve impulses
how does cold therapy aid treatment of injuries
- aids with vasoconstriction of blood vessels, decreasing blood flow, swelling & associated pain
how does heat therapy aid treatment of injuries
- 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
how does contrast therapy aid treatment of injuries
- 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
what is the cold:warm in contrast therapy
1:3 / 1:4
what are the treatment points for fracture
- 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)
what are the treatment points for a stress fracture
same as fracture as well as :
- gentle return to exercise accompanied by posture & alignment retraining
- strengthening exercises for surrounding connective tissue
what are the treatment points for a dislocation
- immediate medical attention
- immobilization using splint/sling
- PRICE orinciple to reduce swelling
- pain medication
- surgery (high severity/repeated cases)
what are the treatment points for a sprain
- 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
what are the treatment points for a torn cartilage
- 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
what are the treatment points for exercise induced muscle damage
- cold therapy
- massage
- stretching techniques
- medication
