!!! Injury prevention Flashcards
1
Q
What are the intrinsic risk factors?
A
- Previous injury
- Posture or alignment issues
- Age
- Nutrition
2
Q
What are the extrinsic risk factors?
A
- Poor technique
- Incorrect equipment and clothing
- Inappropriate frequency of activity
- Warm-up and cool-down ineffectiveness
3
Q
What are warm-ups used for?
A
- Raising body temperature –> a rise of 2-3 degrees increases enzyme activity, diffusion gradients and metabolic activity, increasing efficiency of muscular contraction
- Preparing the body physiologically –> the elasticity o muscles, tendons and ligaments improves
- Preparing the body psychologically –> mentally performers are ready for the task ahead
- Minimising the risk of injury –> the performer is less likely to suffer strains/sprains
4
Q
What are the key features of a warm-up?
A
- Lasts 20-45 minutes
- Gradually increases in intensity
- Has 3 stages –> pulse raising, stretching and mobility, sport-specific drills
- Stretching and mobility should be dynamic in sport-specific pattern
- Static stretching should be avoided
5
Q
What are cool-downs used for?
A
- Maintaining heart rate –> to maintain blood and metabolic activity, flushing muscle tissue with oxygenated blood
- Aiding the removal of lactic acid –> enhancing future performances, delaying fatigue and injuries
- Aiding the healing process
6
Q
What are the key features of a cool-down?
A
- Last 20-30 minutes
- Gradually decreases in intensity
- Has several stages –> moderate intensity activity, to maintain HR, VR and remove waste ; and stretching exercise to reduce muscle tension and lower temp
7
Q
What has research suggested about static stretching?
A
- Has no effect on injury prevention
- May reduce the peak force produced in the Achilles tendon by 8%
- Deteriorates antagonistic co-ordination, hampering explosive movements
- Reduces eccentric strength by 9%, decreasing ability to change direction and speed
- Reduces the muscle’s ability to consume O2 by 50%
