Injury and Rehab Flashcards
What are the 4 principles of rehabilitation?
frequency
intensity
timing
type
FITT
What is frequency?
number of training periods e.g. 3 times a week.
need t overload tissue and challenge it further than daily activities
rest-adaptation occurs
What happens if frequency is too great?
no tissue adaptation is allowed
Describe intensity of rehabilitation
relevant to how hard an exercise is - measured in weight compared to RM
cardio and aerobic intensity measured by pulse or VO2 max
anaerobic - blood lactate accumulation
What is timing in rehabilitation?
duration of the exercise e.g.
run time
hold time of a stretch
What is type in rehabilitation
categorising exercise e.g. strength, aerobic, stretching
What are the 4 task related components of rehab?
spirit
speed
skill
specificity
What are the 3 health related components of rehab
stamina
suppleness
strength
What are the 3 components of strength?
concentric - force generating
eccentric - accepts a force
isometric - holds a joint
How does spirit impact rehab?
psychological - behavioural changes, pity, acceptance, anxiety, emotional towards injury
Describe speed and power
speed is how fats we move or how quickly we react
power is how quickly we can move a resistance
Why is skill important in rehab?
rehab to return normal movement patterns to complex movement of athlete
Why is specificity important in rehab?
provides the means for adaptation which can be physiological (muscle) or neurological (pattern/coordination)
What is considered in injury prevention?
injury surveillance risk factors screening testing recovery protocols injury prevention programmes warm-up/warm-dowm programmes
What is the purpose of injury surveillance?
highlight common patterns and their mechanisms. Con-contact injuries are preventable
Name 4 risk factors for injury
joint mobility, strength, proprioception, motor control
What is the difference between intrinsic and extrinsic risk factors? give examples
extrinsic risk factors can be controlled - intrinsic ones cant be controlled
intrinsic - age, gender, injury history
extrinsic - playing surface, contact, foul play
Name a few methods of pre-season testing
musculoskeletal assessment screening modules (gray cook, matrix, A&C)
What is the difference between Gray Cook and Matrix?
Matrix designs a bespoke training programme to correct individuals at the end of assessment
Gray cook measures inability and dysfunction and a person scores 1-3 on each exercise - above 14 suggest an increased injury risk
Which part of the musculoskeletal system is important in almost all movement patterns and is implemented strongly in injury prevention?
Core
What scale is used to measure core strength?
Sahrmann
What is recovery?
the process an athlete goes through to return to a state of readiness
What can post training fatigue lead to?
muscle damage dehydration glycogen depletion dampened neural drive mental fatigue
What extrinsic factors can affect fatigue?
match results
opposition quality
playing surface
after how resting for how long should off-season training programmes be started?
2 weeks
