3.2.1.3 Injury prevention and the rehabilitation of injury

Question 1

5 reasons why injuries occur?

Answer 1

1. inadequate/incorrect warm up/down
2. overtraining
3. diet
4. physical condition
5. equipment

Question 2

2 types of injuries

Answer 2

1. acute: sudden stress
   (fracture, dislocation, sprain, strain)
2. chronic: repeat stresses = breakdown tissue integrity
   (Achilles tendonitis, stress fracture, tennis elbow)

Question 3

simple fracture

Answer 3

clean break of bone

no damage to surrounding tissue

Question 4

sprain

Answer 4

LIGAMENTS overstretched/torn

twisting motion

Question 5

strain

Answer 5

MUSCLE/TENDON

overstretched, twisted or torn (rapid contraction)

Question 6

dislocation

Answer 6

bone displaced from usual position within joint

stability of joint is reduced

Question 7

stress fracture

Answer 7

small fracture of bone
repeated load of bone (compromises ability be loaded)
weight bearing bones - tibia/femur

Question 8

tennis elbow

Answer 8

condition causing pain on outside of elbow, occurs gradually e.g. tendonitis

Question 9

achilles tendonitis

Answer 9

overuse injury of tendon = connects calf muscle to heel

caused by changes in intensity = pain/tenderness

Question 10

types of acute injuries

Answer 10

soft tissue: affect muscle/tendon/ligament/cartilage = twisting motion

hard tissue: (bone) sudden impacts/sudden stresses = fracture/dislocation
direct force( tackle) indirect (twisting after slip)

Question 11

types of chronic injuries

Answer 11

soft tissue:

• repeatedly stretch ligaments & tendons/rub cartilage
  e. g. achilles tendonitis (pain inflammation), tennis elbow (tendons muscle of lower arm to elbow = torn)

hard tissue: stress fracture, bone repeatedly loaded prolonged period = compromise ability to be loaded
adequate rest between= bone remodel/adaption occur

Question 12

6 signs of acute injury

Answer 12

1. swelling around site
2. restricted movement
3. extreme weakness
4. sudden severe pain
5. not weight bearing
6. protruding bone/visible out of place

Question 13

3 signs of chronic injury

Answer 13

1. swelling
2. dull ache when resting
3. pain when compete/exercise

Question 14

5 injury prevention methods:

Answer 14

1. screening
2. protective equipment
3. warm up
4. flexibility training
5. taping & bracing

Question 15

screening

Answer 15

specific training = reduce potential for injury
-identify at risk from complications e.g. CRY/musculoskeletal conditions

prevent-> muscle imbalances, core strength, range movement, postural alignment, mobility

dis: not 100%accurate,diagnosed with problem=anxiety

Question 16

protective equipment

Answer 16

prevent/reduce impact to body parts = lower injury chance

e.g. shinpads football protect tibia from boots = reduce bruising/fracture

Question 17

warm up

Answer 17

muscles increase in temp/elasticity of muscles (breakdown of ATP as produces energy)
increase blood flow to muscle = deliver O2 and nutrients
prepare muscle/tendons joints for activity

stages: 1. pulse raiser, 2. stretching/mobility 3. skill specific activity

1 = increase Q, breathing vascular shunt to muscle 
2 = active joints 
3= kinesthesis relax

Question 18

flexibility training & 4 types of stretching

Answer 18

joints/muscles most active during day

1. active (1 joint, push beyond resistance, lengthen muscle and connective tissue)
2. passive (external force)
3. static (no move, active/passive)
4. ballistic (bouncing, pushing beyond limits)

Question 19

taping and bracing

Answer 19

support weaker muscles/joints cope with stress placed under in training/competition

tape = continue to train muscles cope with tension no tears/strain whilst building strength
e.g. kinesiology tape

Question 20

cool down

Answer 20

blood flow high, O2 flushed through, light exercise, HR elevated

benefits: reduce HR/body temp, remove/oxidise LA

skeletal muscle pump = maintain VR = prevent pooling dizzy, faint, consciousness
limit DOMS
structural damage to muscle fibres/connective tissue surrounding fibres

Question 21

6 benefits of warm up

Answer 21

1. efficient movements = produce synovial fluid
2. adrenaline = HR, dilate capillaries = blood flow
3. muscle temp = O2 dissociate from Hb = enzyme activity = energy
4. rehearse movement = mental rehearsal = stress anxiety reduce
5. increase nerve impulse speed = improve reaction time
6. reduce injury risk (elasticity of muscle tissue)