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Fitness Theory > Fitness Theory Chap 11: Exercise Injury Prevention and Risk Management > Flashcards

Fitness Theory Chap 11: Exercise Injury Prevention and Risk Management Flashcards

1
Q

List some general causes of exercise injury

A
  • over-training/exercising too frequently, too intensely or too rapidly
  • improper exercise technique
  • improper program design and implementation
  • performing exercise movements beyond the natural ROM
  • muscular imbalances, lack of flexibility or past injuries
  • exercising in extreme weather conditions or uneven terrain
  • wearing improper footwear
  • wearing improper clothing for the type of exercise and climate
  • using faulty or damaged equipment
  • sedentary or unhealthy lifestyle
  • being unfit and jumping into exercise too quickly without gradually building strength, flexibility and endurance
  • not listening to the body’s warning signals
  • inappropriate floor surfaces
  • not paying attention
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2
Q

What are some exercise injury prevention tips?

A
  • don’t over-train or overuse certain body parts/muscle groups
  • develop a balanced exercise program
  • warm-up before exercise and cool-down after exercise
  • gradually build and maintain strength, endurance and flexibility
  • include stretching in each exercise program
  • wear proper shoes and appropriate clothing for exercise and climate
  • eat a well-balanced diet and keep hydrated
  • ensure adequate rest
  • listen to your body’s warning signals
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3
Q

Name and define each of the categories of injury

A

acute: a sharp or intense pain with a sudden onset and short duration (usually occurs as a single incident)
chronic: a dull pain or discomfort that lasts for a long period of time or is marked by frequent recurrence

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4
Q

Explain the PIER Method of acute injury management

A

P - pressure: limits swelling by decreasing blood, lymph and fluid flow into the injured area
I - ice: decreases metabolic rate and the adverse effects of toxins in the area. Decreases the need for oxygen, thereby decreasing secondary cell death. Decreases conduction of nerve cells in the area which minimizes pain and muscle spasms. Causes vasoconstriction of the blood vessels
E - elevation: assists venous and lymphatic return. Decreases blood flow to the injured area
R - rest: decreases blood flow to area. Decreases chance to re-injure and gives opportunity for the healing process to begin

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5
Q

What are the two most common acute exercise injuries?

A

sprains and strains

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6
Q

What are tendons?

A

tendons connect muscles to bones

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7
Q

What is the difference between a sprain and a strain?

A

sprain: a stretch or a tear of the ligaments
strain: an injury to either a muscle, a tendon, or both

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8
Q

List some common acute exercise injuries and briefly explain each one

A
  • sprains: a stretch or a tear of the ligaments
  • strains: an injury to either a muscle, a tendon, or both
  • tendonitis: when the tendon or tendon sheath (compartment that houses the tendon) becomes inflamed and tender
  • tibial stress syndrome (shin splints): the result of stress and strain on the muscles, bones, tendons and connective tissue in the lower leg between the knee and ankle
  • bursitis: swelling and irritation of the bursae
  • stress fracture: when bones are stressed by overuse, tiny fracture lines in the bone can result
  • contusion: a bruise (bleeding within the soft tissue)
  • back pain
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9
Q

What is a bursa?

A

a bursa is a sac filled with fluid and is located between a bone and a tendon or muscle (the bursae allows the tendon to slide smoothly over the bone)

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10
Q

Which populations are most susceptible to heat injury?

A

youth and older adults (due to their reduced thermo-regulation ability - rate and amount of sweating)

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11
Q

What are the three heat-related injuries?

A 
heat cramps (mildest form of heat injury): occurs when participants/clients do not drink enough fluids when exercising
heat exhaustion (more serious): brought on by overexertion, high heating rate and inadequate fluid replacement
heat stroke (most serious): occurs when the body stops sweating and thermo-regulation mechanisms shut down
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12
Q

List the common shoulder injuries and briefly explain each one

A
  • impingement syndrome: When the arm is abducted past 90 degrees and internally rotated (such as during an upright row movement) the top of the humerus can compress the tendon of the rotator cuff against the acromion of the scapulae (shoulder blade) causing pain and decreased motion in the shoulder
  • rotator cuff tear: occurs when the tendons of one or more of the four muscles which form the rotator cuff group tear
  • shoulder instability/anterior dislocation of humerus: occurs when there is excessive force on the abducted and externally rotated arm resulting in anterior displacement of the humeral head and a disruption of the shoulder capsule
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13
Q

What is meniscus?

A

meniscus is a tough, rubbery cartilage that is attached to the ends of the bone (acts like a shock absorber)

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14
Q

What can cause the anterior cruciate ligament (ACL) to tear?

A

deep knee squats, changing or twisting direction rapidly, slowing down when running, and landing from a jump

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15
Q

What causes injuries to the medial collateral ligament (MCL)?

A

injuries to the MCL are usually caused by contact on the outside of the knee

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16
Q

What can cause injury to the posterior cruciate ligament (PCL)?

A

a blow to the front of the knee or a misstep

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17
Q

Name some causes of muscle fatigue

A
  • depletion of muscle CP (creatine phosphate)
  • depletion of muscular ATP
  • depletion of muscle glycogen
  • low blood glucose
  • build up of lactic acid
  • neurological fatigue at the neuromuscular junction
  • dehydration
18
Q

Between the medial meniscus and the lateral meniscus, which is most vulnerable to tearing? Why?

A

the medial meniscus is especially vulnerable to tearing because it is anchored to the tibial collateral ligament (medial side of the knee) and so has less mobility than the lateral meniscus

19
Q

Name the two varieties of muscle soreness

A

type I: acute or ‘the burn’: during or immediately following intense exercise. This type disappears rapidly (30–60 min) as the lactic acid produced and blood accumulation in the exercising muscles returns to normal levels
type II: delayed onset muscle soreness (DOMS): this soreness peaks about 24–48 hours after exercise and may persist for several days. Muscle fiber damage, not lactic acid build-up, is to blame

20
Q

How is acute or immediate muscle soreness defined?

A

this soreness is felt during or immediately after exercise and is probably due to shortage of oxygen to the exercising muscles. A reduction in oxygen results in a build-up of exercise wastes (e.g. lactic acid)

21
Q

What theories have been given to explain the causes of DOMS?

A
  • damage to muscle fibers and connective tissue: caused by exercising at an intense level. This damage causes death of tissue resulting in inflammation and swelling. It is the swelling which stimulates pain receptors and produces the sensation of DOMS
  • localized ischemia or shortage of oxygen: exercise causes swelling of muscle tissue and produces an increase of pressure inside the muscle. This increased pressure reduces blood flow to the muscle and causes a muscular spasm. This spasm, in turn, increases the swelling which increases the pain; the result is DOMS
  • free radical production: normally, electrons in body tissues and cells travel in pairs and are very stable. When electrons are ‘free’ or uncoupled, they are unstable and cause damage to cells in the body. The concentration of free radicals can increase following exercise
22
Q

What may assist in decreasing DOMS?

A

a low-intensity aerobic exercise session plus static stretching

23
Q

How does muscular imbalance happen?

A

when one group of muscles becomes stronger than its opposing group. This happens when one group of muscles get trained and its opposing muscle group is under-trained or neglected

24
Q

How is body posture defined?

A

body posture is your natural body alignment

25
Q

What is good posture?

A
  • a straight line from your ears, shoulders, hips, knees and ankles
  • head is centered over the body
  • shoulders, hips and knees are of equal height
  • proper body posture stabilizes the body, keeps the body balanced and upright, and allows the body to move fluidly and naturally
26
Q

What is poor posture?

A
  • forward head (excessive curvature at the cervical spine)
  • rounded shoulders (kyphosis)
  • arched lower back (lordosis)
  • lateral curvature of the spine (scoliosis)
  • excessive posterior pelvic tilt
27
Q

What is an anteriorly tilted spine?

A

when the front of the pelvis drops and the back of the pelvis rises (bum is pushed out)

28
Q

What is a posteriorly tilted spine?

A

when the front of the pelvis rises and the back of the pelvis drops (tailbone is tucked in and under the body)

29
Q

List some ways to improve body posture and alignment

A
  • be aware of your posture
  • stay physically active
  • build core strength
  • avoid excessive sitting or standing in one position for too long
  • avoid risky physical activities
  • bend your knees when lifting or when placing an object down
  • keep your body toned and flexible
  • develop a well-balanced workout
30
Q

What is over-training (OT)?

A

OT is going beyond the natural physical limitations of one’s body by training too much or too intensely

31
Q

What are some of the psychological signs of OT?

A
  • fatigue
  • reduced concentration
  • apathy
  • insomnia
  • irritability
  • depression
32
Q

What are some of the performance signs of OT?

A
  • decreased performance
  • delayed recovery from training
  • intolerance to training
33
Q

What are some of the physiological signs of OT?

A
  • elevated morning resting pulse rate
  • increase in injuries
  • chronic muscle soreness
  • weight loss
  • frequent minor infections
  • appetite loss
34
Q

What should you do to avoid OT?

A

ensure adequate rest, proper program design, good nutrition, and enough sleep

35
Q

What are contraindicated exercises?

A

an exercise is considered contraindicated when the risks out-weigh the benefits

most contraindicated movements involve hyperflexion or hyperextension movements. Movements that go beyond the natural range of motion may result in injury

36
Q

What are some examples of contraindicated exercises?

A
  • full neck rolls
  • straight leg toe touches or unsupported spinal flexion
  • hurdlers stretch
  • deep knee bends ‘duck walks’
  • straight leg sit-ups
  • double leg raises
  • plough
  • bicycle
  • deep squatting (full squat)
  • upright row
  • straight leg bar stretch
  • behind the neck pull downs
  • knee sitting
37
Q

What are some important risk management tips to follow when implementing your exercise program?

A
  • encourage participants to listen to their bodies
  • offer participants modifications
  • ask if there are any beginners or people with existing injuries
  • encourage participants to drink water before, during, and after the class
  • watch participants for signs of heat exhaustion, heat injury, dehydration and fatigue
  • notify participants if they are unwittingly performing high risk exercises or executing an exercise incorrectly

See full list on pages 226-227

38
Q

What are ligaments?

A

ligaments are strong bands of connective tissue that connect one bone to another

39
Q

What are the symptoms for each of the heat-related injuries?

A

heat cramps: muscle cramps and dehydration
heat exhaustion: muscle weakness, dry tongue, ashen pallor, cold/clammy skin, loss of appetite, extreme thirst, profuse sweating, faintness/dizziness, headache, nausea
and physical collapse with muscle fatigue
heat stroke: skin becomes hot and dry, deep fast breathing, high core temperature, disorientation and unconsciousness

40
Q

Name all four ligaments of the knee

A

medial collateral ligament (MCL)
lateral collateral ligament (LCL)
anterior cruciate ligament (ACL)
posterior cruciate ligament (PCL)

41
Q

What are some heat injury prevention tips?

A
  • drink plenty of fluids while participating in exercise activities
  • do not over-exert yourself
  • try to stay out of the sun when it is very hot
  • make sure the room is well-ventilated if you are exercising indoors
  • try to schedule longer, slower-paced events if you will be exercising outdoors
  • wear loose, lightweight clothing that breathes (i.e. cotton). Wearing light-coloured clothing attracts less heat

Fitness Theory (9 decks)

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