Exercise Phys: Injury Flashcards
Define an acute injury.
An injury that occurs suddenly during performance with sharp immediate pain.
List the signs of an acute injury.
- 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
What is a fracture?
A break or crack in a bone.
Define a simple fracture
- Simple/Closed Fracture: Clean break that doesn’t penetrate skin
Define a compound fracture.
- Compound/Open Fracture: Skin is damaged, increasing infection risk
What is a dislocation?
Occurs when the ends of bones are forced out of position, usually from a fall or contact.
What are strains?
Occurs when muscle fibers are stretched too far and tear.
Define a sprain.
Occurs when a ligament is stretched too far or tears.
What characterizes a chronic injury?
An overuse injury that develops over time due to repetitive stress.
List three examples of chronic injuries.
- Achilles Tendonitis
- Stress Fracture
- Tennis Elbow
What is Achilles Tendonitis?
An over-use injury causing pain and inflammation of the Achilles tendon.
This tendon connects the gastrocnemius muscle to the heel bone.
What does the Achilles tendon connect?
This tendon connects the gastrocnemius muscle to the heel bone.
What is a stress fracture?
Tiny cracks in a bone caused by repetitive force.
What is tennis elbow clinically known as?
Lateral epicondylitis.
What is the purpose of screening in injury prevention?
To identify performers at risk of complications and to assess past/current injuries.
List two disadvantages of screening.
- Not 100% accurate (false negatives/positives)
- May increase anxiety
What is the role of protective equipment in sports?
To reduce injuries by absorbing impact forces and providing structural support.
What are the three stages of a warm-up?
- Pulse raiser (cardiovascular exercise)
- Stretching/flexibility exercises
- Movement patterns relevant to the activity
What information do proprioceptors provide?
Proprioceptors provide internal information about body position.
What is the primary benefit of taping?
Provides support to a weakened joint during recovery.
What is proprioceptive training?
Uses hopping, jumping, and balance exercises to improve control of a joint’s position.
Describe the function of hyperbaric chambers.
Delivers oxygen at high pressure to enhance recovery from injuries.
What is cryotherapy?
The use of cooling to aid injuries, often through ice baths or cryotherapy chambers.
What is the main benefit of hydrotherapy?
Reduces load on joints due to buoyancy, aiding recovery.
What is the importance of sleep in recovery?
Deep sleep is crucial for rebuilding damaged cells and restoring energy.
What type of nutrition is recommended post-exercise?
Replenish glycogen stores within 20 minutes after exercise.
How does a warm up help prevent injury?
- 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
Define active stretching
When the stretched position is maintained by the contraction of an agonist muscle.
Define passive stretching
When the stretched position is maintained using external forces or objects eg a partner or a wall
What is static stretching
When the muscle is held in a stationary position for 30 seconds or more
What is Ballistic stretching
Stretches performed with a swinging or bouncing movement to push range of motion further.
What is bracing?
More substanstial structure that offers hinged support to joints such as the knee and ankle
What are therabands?
Elastics that provide varying resistance / strength
What is the impact of high partial pressure of O2 in a Hyperbaric chamber?
larger diffusion gradient between the air in the alveoli and the blood in the capillary.
How do increased white blood cells speed up injury recovery?
- (White blood cells) encourage growth and regeneration of the injured muscle fibres in the muscle.
What key mechanism takes place during cyrotherapy?
Vascular Shunt Mechanism
What happens to blood when leaving a cryotherapy chamber?
the blood returns back to the arms and legs full of oxygen which helps heal injured cells (Vasodilation)
How do compression garments aid recovery?
- Increases blood circulation and prevents deep vein thrombosis (blood clot)
- Help blood lactate removal
- Reduce inflammation and symptoms of DOMS
What is the purpose of a massage?
- Prevent or relieve soft tissue injuries (tendons, ligaments, muscles, nerves)
How do foam rollers aid recovery?
- Release tension and tightness in a muscle and between the muscles and the fascia
