Exercise Phys: Injury

Question 1

Define an acute injury.

Answer 1

An injury that occurs suddenly during performance with sharp immediate pain.

Question 2

List the signs of an acute injury.

Answer 2

• Sudden, severe pain
• Swelling around the injured site
• Can’t weight bear
• Restricted movement
• Extreme leg/arm weakness
• A protruding bone or a joint that is visibly out of place

Question 3

What is a fracture?

Answer 3

A break or crack in a bone.

Question 4

Define a simple fracture

Answer 4

• Simple/Closed Fracture: Clean break that doesn’t penetrate skin

Question 5

Define a compound fracture.

Answer 5

• Compound/Open Fracture: Skin is damaged, increasing infection risk

Question 6

What is a dislocation?

Answer 6

Occurs when the ends of bones are forced out of position, usually from a fall or contact.

Question 7

What are strains?

Answer 7

Occurs when muscle fibers are stretched too far and tear.

Question 8

Define a sprain.

Answer 8

Occurs when a ligament is stretched too far or tears.

Question 9

What characterizes a chronic injury?

Answer 9

An overuse injury that develops over time due to repetitive stress.

Question 10

List three examples of chronic injuries.

Answer 10

• Achilles Tendonitis
• Stress Fracture
• Tennis Elbow

Question 11

What is Achilles Tendonitis?

Answer 11

An over-use injury causing pain and inflammation of the Achilles tendon.

This tendon connects the gastrocnemius muscle to the heel bone.

Question 12

What does the Achilles tendon connect?

Answer 12

This tendon connects the gastrocnemius muscle to the heel bone.

Question 13

What is a stress fracture?

Answer 13

Tiny cracks in a bone caused by repetitive force.

Question 14

What is tennis elbow clinically known as?

Answer 14

Lateral epicondylitis.

Question 15

What is the purpose of screening in injury prevention?

Answer 15

To identify performers at risk of complications and to assess past/current injuries.

Question 16

List two disadvantages of screening.

Answer 16

• Not 100% accurate (false negatives/positives)
• May increase anxiety

Question 17

What is the role of protective equipment in sports?

Answer 17

To reduce injuries by absorbing impact forces and providing structural support.

Question 18

What are the three stages of a warm-up?

Answer 18

• Pulse raiser (cardiovascular exercise)
• Stretching/flexibility exercises
• Movement patterns relevant to the activity

Question 19

What information do proprioceptors provide?

Answer 19

Proprioceptors provide internal information about body position.

Question 20

What is the primary benefit of taping?

Answer 20

Provides support to a weakened joint during recovery.

Question 21

What is proprioceptive training?

Answer 21

Uses hopping, jumping, and balance exercises to improve control of a joint’s position.

Question 22

Describe the function of hyperbaric chambers.

Answer 22

Delivers oxygen at high pressure to enhance recovery from injuries.

Question 23

What is cryotherapy?

Answer 23

The use of cooling to aid injuries, often through ice baths or cryotherapy chambers.

Question 24

What is the main benefit of hydrotherapy?

Answer 24

Reduces load on joints due to buoyancy, aiding recovery.

Question 25

What is the importance of sleep in recovery?

Answer 25

Deep sleep is crucial for rebuilding damaged cells and restoring energy.

Question 26

What type of nutrition is recommended post-exercise?

Answer 26

Replenish glycogen stores within 20 minutes after exercise.

Question 27

How does a warm up help prevent injury?

Answer 27

• Increases elasticity of the muscle tissue
• Increases muscle temperature
• HR and Respiratory rate increase = increased blood flow to muscles
• More nutrients, oxygen to the working muscle

Question 28

Define active stretching

Answer 28

When the stretched position is maintained by the contraction of an agonist muscle.

Question 29

Define passive stretching

Answer 29

When the stretched position is maintained using external forces or objects eg a partner or a wall

Question 30

What is static stretching

Answer 30

When the muscle is held in a stationary position for 30 seconds or more

Question 31

What is Ballistic stretching

Answer 31

Stretches performed with a swinging or bouncing movement to push range of motion further.

Question 32

What is bracing?

Answer 32

More substanstial structure that offers hinged support to joints such as the knee and ankle

Question 33

What are therabands?

Answer 33

Elastics that provide varying resistance / strength

Question 34

What is the impact of high partial pressure of O2 in a Hyperbaric chamber?

Answer 34

larger diffusion gradient between the air in the alveoli and the blood in the capillary.

Question 35

How do increased white blood cells speed up injury recovery?

Answer 35

• (White blood cells) encourage growth and regeneration of the injured muscle fibres in the muscle.

Question 36

What key mechanism takes place during cyrotherapy?

Answer 36

Vascular Shunt Mechanism

Question 37

What happens to blood when leaving a cryotherapy chamber?

Answer 37

the blood returns back to the arms and legs full of oxygen which helps heal injured cells (Vasodilation)

Question 38

How do compression garments aid recovery?

Answer 38

• Increases blood circulation and prevents deep vein thrombosis (blood clot)
• Help blood lactate removal
• Reduce inflammation and symptoms of DOMS

Question 39

What is the purpose of a massage?

Answer 39

• Prevent or relieve soft tissue injuries (tendons, ligaments, muscles, nerves)

Question 40

How do foam rollers aid recovery?

Answer 40

• Release tension and tightness in a muscle and between the muscles and the fascia