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PE | Section A Paper 2 > Injuries > Flashcards

Injuries Flashcards

Types of Injury. Rehabilitation Methods. Injury Prevention. Recovery Methods.

1
Q

What are the 6 types of Injury Prevention.

A
  1. Screening.
  2. Protective Equipment.
  3. Strength and Conditioning.
  4. Flexibility Training.
  5. Taping and Bracing.
  6. Warm Up.
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2
Q

Describe Screening.

A
  • players go through screening when signing for new clubs
  • identify pre-existing conditions
  • can design a plan to prevent harm / rebuild
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3
Q

Describe Protective Equipment.

A

Gives you an extra layer in order to absorb impact.

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4
Q

Describe Strength and Conditioning in terms of Injury prevention.

A

Like weight training but focuses on core strength, posture, addressing muscular imbalances - to prevent injury.

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5
Q

Describe Flexibility Training.

A

Various types of stretching.
Reduces tension, lengthens muscle fibres and gives more range of motion.

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6
Q

Describe Taping and Bracing.

A

Support the joint and give it stability.
Prevents dislocation, strain or sprain.

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7
Q

What does a Warm Up do?

A
  • increase pliability - reduces risk off tears, strains or sprains.
  • releases synovial fluid, which lubricators joints to prevent injury
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8
Q

What are the 5 Recovery Methods?

A
  1. Compression Garments.
  2. Massage / Foam Roller.
  3. Non - REM Sleep.
  4. Ice Baths / Cryotherapy.
  5. Nutrition.
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9
Q

What do Compression Garments do?

A
  • reduces swelling, inflammation and pain
  • increases blood flow by increasing pressure in veins
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10
Q

What do Massages and Foam Rollers do?

A
  • reduces tension and pressure with muscles
  • increases blood supply to targeted areas
  • breaks down scar tissue
  • engages skeletal muscle pump
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11
Q

Describe Non-REM Sleep.

A

Deep quality sleep , helps muscle recovery.
In Non-REM sleep, brain is least active so blood is sent to the muscled in order to restore and heal tissue.

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12
Q

Describe Ice Baths / Cryotherapy in terms of Recovery Methods.

A
  • the cold acts as pain relief
  • reduces swelling [vasoconstriction]
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13
Q

How long should Ice Baths and Cryotherapy last?

A

Ice Baths - 5/10 mins.
Cryotherapy - 3 mins.

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14
Q

How can an Ice Bath help reduce DOMS?

A

Blood vessels vasoconstrict and reduce blood flow to the muscles.
This reduces swelling and tissue breakdown.

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15
Q

Describe Nutrition in terms of Recovering.

A
  • carbohydrates restore energy in muscles
  • protein needed to build / repair muscle fibres
  • 3:1 ratio of carbs-to-protein
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16
Q

What are the 5 Rehabilitation Methods?

A
  1. Proprioceptive Training.
  2. Strength and Conditioning.
  3. Hydrotherapy.
  4. Cryotherapy.
  5. Hyperbaric Chambers.
17
Q

Describe Proprioceptive Training.

A
  • ability of the muscles, joints and tendons to detect position and speed of movement
  • after injury, proprioception id impaired due to damaged tissue
18
Q

Describe Strength and Condition in terms of Rehabilitation.

A
  • can be used to strengthen the muscle of specific injured body parts
  • engages core muscles
19
Q

Describe Hydrotherapy.

A
  • exercises performed in water
  • water buoyancy reduces the load on joints
20
Q

Describe Cryotherapy in terms of Rehabilitation.

A
  • uses cold temperatures to treat injuries
  • liquid nitrogen, get chambers below 100C
  • cold relieves pain and swelling
  • blood leaves arms and legs in attempt to preserve core temp
21
Q

Describe Hyperbolic Chambers.

A
  • containers with high pressure and 100% O2
  • haemoglobin in blood gets fully saturated with oxygen and dissolves into blood plasma
  • injured body parts receive more oxygen to heal injured cells
22
Q

What are the 2 types of Injury?

A

Acute and Chronic

23
Q

Define Acute Injuries.

A
  • occur suddenly
  • too much force taking body part past its range of motion
24
Q

Symptoms of Acute Injuries.

A
  • severe pain
  • swelling
  • restricted movement
  • visibly deformed
25
Q

Examples of Acute Injuries

A
  • fracture
  • dislocation
  • sprain
  • strain
26
Q

Define Chronic Injuries.

A

Develops over time due to repetition of movement and load.

27
Q

Symptoms of Chronic Injuries.

A
  • dull ache at rest
  • pain gets worse during exercise
  • swelling
28
Q

Examples of Chronic Injuries.

A
  • achilles tendonitis
  • stress fracture
  • tennis elbow

PE | Section A Paper 2 (19 decks)

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