1.2c injury prevention and rehab

Question 1

hard tissue injury

Answer 1

damage to bone, cartilage, joint

fractures and dislocation

Question 2

fracture

Answer 2

partial or complete break in bone due to excess force that overcomes the bone potential to flex

Question 3

subluxation

Answer 3

incomplete or partial dislocation

Question 4

chronic injury

Answer 4

slowly developed from overuse

Question 5

dislocation

Answer 5

displacement of one bone from another out of their original position

Question 6

soft tissue

Answer 6

skin, muscle, tendon, ligament

strain, sprain, tears

Question 7

acute injury

Answer 7

sudden injury associated with trauma

Question 8

concusion

Answer 8

traumatic brain injury resulting in a disturbance of brain functions

“if in doubt sit out”

Question 9

contusion and haematoma

Answer 9

area of skin or tissue where blood vessels ruptured

Question 10

sprain

Answer 10

overstretch or a tear in the ligament that connects bone to bone

3 grades

Question 11

strain

Answer 11

overstretch or tear of muscle fibres or tendon connecting bone to bone

3 grades

Question 12

blisters

Answer 12

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

Question 13

abrasion

Answer 13

superficial damage to the skin caused by scraping action against a surface

Question 14

stress fracture

Answer 14

tiny crack in surface of bone caused by fatigued muscles that transfer stress to bone

Question 15

shin splints

Answer 15

chronic shin pain

Question 16

tendinosis

Answer 16

deterioration of tendon’s collagen in response to chronic overuse

Question 17

intrinsic risk factors

Answer 17

injury risk from inside body

individual variables
-previous injury
-posture
-age
-nutrition

training effects
-poor prep
-poor fitness level
-inappropriate flexibility

Question 18

extrinsic risk factors

Answer 18

risk from outside the body

-poor technique and training
-incorrect equipment and clothing
-inappropriate intensity, duration and frequency of training

Question 19

method of assessing sporting injury SALTAPS

Answer 19

stop
ask
look
touch
active movement
passive movement
strength testing

Question 20

acute management of soft tissue PRICE

Answer 20

protect
rest
ice
compress
elevate

Question 21

recognising concussion
recognise and remove
6 Rs

Answer 21

recognise
remove
refer
rest
recover
return

Question 22

warm up

Answer 22

raise body temp

-20-45 mins
-gradually inc intense
-hr raising, stretching, sport specific

Question 23

cool down

Answer 23

-active cool down
-20-30 mins
-gradually dec intensity
-inc venous return and stretching

Question 24

stages of treatment/rehab

Answer 24

acute/early: gentle movement

mid stage: progressing loading to develop strength

late stage: functional exercise and prep body for return

Question 25

rehab - stretching

Answer 25

acute: up to 3 days no stretching

mid: 3 days to 2 weeks heat therapy and gentle static and passive stretching

late: 2 weeks to 1 month rom stretch and pnf

Question 26

rehab - massage

Answer 26

deep tissue - realign muscles and remove toxins

-flush nutrients
-stretch muscle fibres
-scar tissue broken and removed
-pain reduction

Question 27

cold therapy

Answer 27

ice or ice baths to reduce tissue temp and metabolic activity

reduce blood flow from vasoconstriction of blood vessels

early stage

Question 28

heat therapy

Answer 28

hot pads to reduce muscle tension and inc blood flow from vasodilation of blood vessels

chronic pain or later stage

Question 29

contract therapy

Answer 29

cold water followed by hot water
1:3 ratio

Question 30

NSAIDS

Answer 30

ibuprofen and aspirin

reduce inflammatory response to injury
inhibit chemical releases in cells

side effects:
-heartburn
-headaches
-not long term

Question 31

physio

Answer 31

physical manipulation by professional physio

mobilised, stretched or manipulated
-exercises
adjust posture to treat and prevent

Question 32

surgery

Answer 32

last resort
-fast recovery for pros

-relocation of dislocated joints or fractures
-repairing tears or ligament ruptures

open surgery or arthroscopy