DOne Flashcards
Psychology, Rehab, protective equiptment and FMS
When do the most stressful life events occur?
25 yo
How can life stress be measured?
Social and athletic re-adjustment scale
What is the relationship between life stress and injury risk?
Factors that induce life stress increase individuals risk of injury
What are the 2 catagories of stress?
Eustress and distress
What is the effect of major life stress on individuals?
Individuals with low support network and poor support skills can be detrimental
Why does increased life stress increase injury risk?
Increase physical strain on the body, concentration impacted and risk of illness increased
Whats the connection between personality and stress?
Perceptual state and so patterns of stress can be identified by personality types
What personality type is most at risk?
Type A
What is the stress response?
How an individual responds to a stressful situation
Why is stress subjective?
It is the thoughts and bodies way of dealing with different thoughts
What psych factors increase likelihood of injury?
History of stress, personality, coping resources, psychological interventions, treatment, recovery process and return to competition
What are the 5 stages of the emotional response to injury?
Denial, anger/frustration, depression, acknowledgement/acceptance and reintegration
How do individuals move through the stages of emotional response?
Progression is not linear, regression can occur
What other areas of recovery does reintegration include?
Developing strength, flexibility, technique and psychological skills (imagery)
What are the negative consequences of injury?
Emotional upheaval, self-pity, difficulty coping and questioning
What are the benefits of injury?
Personal growth, psychological performance enhancement, physical/technical improvements
How is rate of recovery affected by resilience?
Individuals with greater resilience have greater ability to cope with setbacks and change their rate of recovery
How does stress response aid recovery?
Better stress responses allow for individuals to recover in a shorter amount of time
What are the actions of fast healers to promote recovery?
Goal-setting, healing imagery, positive self-talk, intrinsically motivated
What are the actions of slow healers in response to injury?
Low compliance to rehabilitation, non-acceptance, lack of personal responsability, lack of belief, not proactive
What are practical sugesstions to improve psych post injury?
Set daily goals, develop physio plan, mentally preparem healing imagery, postive thoughts, prepare for setbacks, educate about the process
How can team mates provide social support to an injured player?
Show compassion, help take them take responsibility, maintain contact, reintegrate where possible, listen and show care, share emotion/physical/information to show positive attitude
What steps can be taken towards injury prevention?
Avoid over training, promote recovery, good nutrition, stress management techniques, physiological and psychological education
What is the benefit of flexible muscles?
Absorb and dissipate force so less energy return, impact spread through the muscle belly
Why is it important to stretch through the range of movement, not just at ROM?
Enhances muscle length and increases flexibility
What is the effect on regular stretching on neural pathways?
Interrupts the pathways that force co-contractions and prevent stretch going further, switching them off increases the depth of the strength
How can tendons be affected by strength and flexibility training?
Reduces strain injuries by strengthening a non-contractile tissue, higher strength and endurance
When does the hamstring quadriceps ratio begin to cause injury?
Hamstring below 60% of quad strength
What is a isokinetic training system?
Controls angels and speed, isolating the muscle groups to target rehab, concentric to concentric contraction
Why is early mobilization important?
Rescues degree of postinjury disability to reduce scar tissue build up
Why does exposure to tensile forces improve strength of tissues?
Improves quality and strength of the connective tissues at the site of injury and the organisation of regenerating muscle fibers - only occurs with no pain
Why are isometric contractions good for rehab?
There is reduced pain as there is no movement prevents atrophy of muscles, same progression to build back the strength of the muscle
What is the progression of contractions?
Isometric - isotonic (concentric) - concentric-eccentric coupled activities - sport specific - replication of force in game
What does rehab allow?
Increased contractile strength, increased tensile strength, increased neuromuscular control, decreased scar tissue build up
What are the 3 muscles in the hamstring group?
Semimembranosus, semitendinosus and bicep femoris
What is the hamstring required for?
Explosive and repetitive movements
How is hamstring injury tested for?
Single leg raise
Whats the rehab for hamstring strain?
Passive stretching, SLR (anterior pelvic tilt efficacy improved), PNF, weight bearing avoided
What does PNF stand for?
Proprioceptive neuromuscular facilitation
What is reciprocol inhibition?
Neurological co-activation of contractions at a joint
What causes an ankle sprain limp?
Lack of dorsi flexion, peroneal prevents inversion
How can dorsiflexion be regained in ankle sprain?
Periods of weight bearing, passive mobalisation and RICE
Whats the benefit of peroneal strengthening?
Improves the strength and control of the muscles, eccentric with proprioception
Why is biomechanics used in protective equipment development?
Combines engineering and anthropometrics to specifically design equipment for an individual athlete
Why is compliance with standards important
(boxing) ?
Makes sure that the individual is actually protected and fits the size and weight parameters of the sport
What is the British standard?
British kite mark (BS)
What are some well know standard agencies?
ANSI, ASTM and DIN (American national standards institution, American society for testing and materials, Germany
What are some areas of interest with protective equipment?
Helmets, shin guards, eye guards, boxes, abdominal guards/protectors and chest guards
What are the 3 main causes of injury?
Training, anatomical alignment and equiptment
What is the cause of injury dependent on?
Magnitude, rate of application and frequency
How does biological loading affect injury risk?
Over/under loading can cause varus or valgus guiding forces incorrectly through the joint increasing injury risk
Whats the role of cushioning in shoes?
Shock absorption, slower rate of application, reduces the effect of the force
How does cushioning vary in shoes?
The level of cushioning can vary as well as the positioning - heel, sole, medial or arch support
How can shoe performance be impacted?
Wet shoes force absorption decreases, after 400km loss of 30-50% of support
What are some features shoe manufactures use as cushioning?
EVA, patented options (air bubbles), rear foot control, sole density and orthotics
How does midsole absorption affect force outcome?
quicker rate of ankle pronation, bigger leaver, measured in durometers
How is peak impact force affected by the 3 foot strikes?
Isn’t affected, acceleration is
What are the 3 types of footstrike?
Forefoot, rearfoot and midfoot
When did wearing shinpads in football become compulsory?
1990
What percentage of players wear shinpads in training?
30%
What percentage of football injuries occur because of inferior footwear?
13.5%
What equation links acceleration and mass?
F=ma
Whats the replationship between accelration and mass in the neck?
Proportional when lax, when tensed larger mass has a larger force
What is the brain surrounded by?
Cerebral spinal fluid (CSF)
Whats the role of CSF in collisions?
To distribute the force
How does rotation effect impact?
CSF is uneven and the brain delayed, creates a shearing force that causes damage
Whats a soft shell helmet?
Breaks up, deforms easily, no sharp blow, 0.2-0.3kg
Whats a hard shell helmet?
Fibreglass, ABS, spreads the load, EPS crushed, 0.5kg
What torque does concussion occur at?
7500 rad/s^2
What is torque of the head?
Head bends and rotates forwards
Whats the acceleration in a hard/soft shell?
200ms in soft and 36ms in hard
What ANSI criteria do helments have to meet?
Acceleration below 300g
Waht mass does acceleration cause brain damage?
400g
Whats the force through the neck in hybrid compression tests?
5500N
What is the function of body armour?
Protect major body organs
What is inner core comprised of?
Internal obliques, transverse abdominus, pelvic floor, multifidus and diaphragm
What is the outer core comprised of?
External obliques, erector spinae, latissimus dorsi, gluteal, adductors, hamstings
What is the importance of the core in movement?
Transfers force from lower to upper, providing stability of the 2 extremities
What movement does the external obliques cause?
With flexion of spinal column allows for individual twisting
What movement does the erector spinae cause?
Alllows for difference in lumbar and thoracic movement
What movement does the latissimus dorsi cause?
Rotatory movement of spine when arms are fixed
What movement does the gluteals cause?
When feet touch the floor, pelvis moves forward
What movement does the adductors cause?
When feet are touch ground pelvis drops
What movement does the hamstrings cause?
Extension of pelvic girdle when legs touching the ground
Whats the effect of pelvic movement on energy efficiency?
Pelvis rotation changes the center of mass and energy is required to stabilize
What is the effect of a weak lordosis?
Excessive arching of the lower back causing pain, uneven load on spine and excess pressure on nerve
What exercise can be completed to train the transverse abdominas?
Pulling bellybutton towards the spinal column, controlling diaphragm strengthens TVA, on all 4s 10 sets of 10 seconds
What are some of the effects of core weakness?
Aligment changes and therefore loading on knees, back problems from pelvic tilt, lost energy, lower center of gravity, hip angel changes
How can change in centre of gravity effect stride length?
Shorter and less efficient, reducing performance outcomes
What exercises can be used to strengthen core?
Waiters bow (20 degree hips), lunge lumbar spine in neutral and hips level, press up, supermans and core stability slide
