Chapter 3- Part 2

Question 1

In order, what are the physiological strategies to prevent musculoskeletal injuries?

Answer 1

Pre-activity screening, warm-up, physical preparation, cool-down

Question 2

What information should pre-activity screening provide?

Answer 2

Current health issues, musculoskeletal conditions that may increase the risk of injury, previous injuries and prescription medicine

Question 3

How does the warm-up prepare a performer?

Answer 3

Physiologically and psychologically for the main event

Question 4

How long should a suitable warm up last for and what should it incorporate?

Answer 4

8-10 minute, cause a slight sweat, should include 5 mins of aerobic training, similar movements to those being performed and dynamic stretching

Question 5

What does dynamic stretching involve?

Answer 5

Moving a joint through its range of motion with controlled momentum

Question 6

What does preparation involve?

Answer 6

Correct training methods being targeted to match the goals of a performer

Question 7

If strength is a goal, what should be targeted during preparation?

Answer 7

Weight/resistance training

Question 8

What are some training methods during preparation which can reduce the risk of musculoskeletal injuries?

Answer 8

Strength/resistance, core and flexibility training

Question 9

What does strength/resistance training develop and improve?

Answer 9

Develops speed, power and agility, improves balance and stability, improves muscle/tendon strength, preserves functional capacity

Question 10

What is the core made up of?

Answer 10

Abdominals, obliques, gluteals

Question 11

What will core training result in?

Answer 11

Improved running efficiency, improved balance and stability, and improved transfer of power between upper and lower body extremities

Question 12

What will flexibility training result in?

Answer 12

Increased range of motion which reduces injury risk, enhanced speed/strength/power, and reduces the effect of DOMS

Question 13

What is DOMS?

Answer 13

Delayed onset of muscle soreness

Question 14

What are some acute responses to an adequate warm-up?

Answer 14

Increased heart rate, increased blood flow, increased muscle length/temperature

Question 15

What is periodisation?

Answer 15

The structured planning of a training program

Question 16

How does periodisation minimise the risk of injury?

Answer 16

It means overtraining will not occur and ensures sufficient recovery time

Question 17

What should the cool-down enable the body to do?

Answer 17

Return to a pre-exercise state

Question 18

What should a cool-down incorporate?

Answer 18

The same activity at a lower intensity, followed by some stretching which reduces the effects of DOMS

Question 19

What does a low intensity, active recovery promote?

Answer 19

Blood flow, which prevents blood pooling and facilitates the removal of metabolic by products

Question 20

What is ballistic stretching?

Answer 20

Taking a joint through its range of motion in an uncontrolled manner, which increases the potential of injury

Question 21

What occurs during strength training?

Answer 21

A load is applied to a muscle or group of muscles, such as weight training

Question 22

What is an eccentric load?

Answer 22

When a muscle lengthens under tension

Question 23

Why is injury more likely to occur under eccentric loading?

Answer 23

A greater force is applied in a lengthening muscle during an eccentric contraction