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PE - Year 13 > 3.1 Injury Prevention And The Rehabilitation Of Injury (Part 2) > Flashcards

3.1 Injury Prevention And The Rehabilitation Of Injury (Part 2) Flashcards

1
Q

What are the different methods to prevent injury?

A

Screening
Protective equipment
Warm up
Flexibility training
Taping and bracing

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2
Q

How does screening help prevent injury?

A
  • Can detect problems early before symptoms occur
  • Identifies the musculoskeletal condition of an athlete to highlight injuries
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3
Q

Examples of protective equipment

A

Football - shin pads
Rugby - gum shield, scrum cap

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4
Q

How does a warm up reduce the possibility of injury?

A
  • increases the elasticity of muscle tissue
  • increases muscle temperature
  • increases HR, respiratory and blood flow, therefore O2 to working muscles
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5
Q

What are the 3 stages of a warm up?

A
  1. Cardiovascular stage - gently increases HR
  2. Stretching - increase flexibility
  3. Movement patterns - eg shooting, dribbling
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6
Q

What are the types of stretches?

A

Active - when a stretched position is held by the contraction of an agonist muscle

Passive - uses an external force to help the stretched position

Static - when muscle is held in stationary position for 10 or more seconds

Ballistic - uses swinging and bouncing movements

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7
Q

How does taping and bracing help prevent injury?

A

Gives extra support and stability

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8
Q

What are the injury rehabilitation methods?

A

Proprioceptive training
Strength training
Hyperbaric chambers
Cryotherapy
Hydrotherapy

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9
Q

What is proprioception and proprioceptive training?

A

Proprioception is a subconscious process using a system of receptor nerves located in the muscles, joints and tendons.

Proprioceptive training uses hopping, jumping and balance exercises to restore lost proprioception and teach the body to control the position of an injured joint subconsciously. Eg balance board

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10
Q

What is strength training?

A

Uses a resistance such as weight machines, free weights, body weights or therabands. Prepares the body for exercise so reduces the chance of injury.

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11
Q

Explain hyperbaric chambers

A

The aim is to reduce the recovery time for an injury. The chamber is pressurised and there is 100% pure oxygen.
The pressure increases the amount of oxygen that can be breathed in so more can be diffused into the injured area.
The excess oxygen dissolves into blood plasma where it reduces swelling and increases blood supply at the injured site.

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12
Q

Define cryotherapy

A

The use of cold temperatures to treat an injury

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13
Q

Examples of cryotherapy

A

RICE
Ice baths
Cryogenic chambers

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14
Q

What is RICE?

A

Rest Ice Compression Elevation

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15
Q

Explain cryogenic chambers

A

The chamber is cooled by liquid nitrogen to below -100 degrees and the athlete remains in the chamber for up to 3 minutes.

The freezing gas surrounds the body so that blood from the arms and legs flows towards the core in an attempt to keep the body warm and protect vital organs.

When leaving the chamber, the blood returns back to the arms and legs full of oxygen which helps heal injured cells

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16
Q

Explain hydrotherapy

A

Takes place in warm water and is used to improve blood circulation, relieve pain and relax muscles. Hydrotherapy pools are heated to 35-37 degrees C.

Water makes exercise easier and can alter intensity. The buoyancy of the water helps support body weight, which reduces the load on joints.

Exercising against the resistance of the water helps strengthen the injured area.

17
Q

What are the recovery methods from exercise?

A

Compression garments
Massage
Foam rollers
Cold therapy
Ice baths
Cryotherapy

18
Q

What are compression garments used for?

A
  • Help blood lactate removal
  • Reduce inflammation and DOMS
  • Prevent deep vain thrombosis (DVT)
19
Q

What are the benefits of sport massages?

A
  • increases blood flow to soft tissue
  • removes lactic acid
  • breaks down scar tissue
20
Q

How do foam rollers aid recovery?

A

Release tension and tightness in muscles
Improves mobility

21
Q

How does cold therapy aid recovery?

A

Targets minor aches and pains
Cooling the skin surface causes vasoconstriction of the blood vessels which decreases blood flow and reduces bleeding and swelling.

22
Q

Explain ice baths

A

Used for 5-10 minutes
Cold water causes blood vessels to tighten and drains blood out of the legs (removing lactic acid)
When leaving the bath, legs fill with new blood

23
Q

What other factors are important for recovery?

A

Sleep
Nutrition

24
Q

Why is sleep important for recovery?

A

Because some of the rebuilding of damage done to muscle cells is done during sleep. Most elite athletes have 8-9 hours a night

PE - Year 13 (15 decks)

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