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Alevel PE Revision > Injury Prevention > Flashcards

Injury Prevention Flashcards

1
Q

State the 2 types of sport injury

A

Acute and chronic

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2
Q

Give the 6 signs/symptoms of an acute injury

A

Sudden severe pain, swelling around injured site, unable to bear weight, restricted movement, extreme weakness, protruding bone/joint visibly out of place

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3
Q

State the 4 types of acute injury

A

Fracture, dislocation, strains and sprains.

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4
Q

What is the difference between sprains and strain?

A

Strain is an over stretch or tear of the muscle fibre. Sprain is an over stretch or tear of the ligament.

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5
Q

Describe a dislocation

A

Occur at joints. Very painful. Happens when ends of bones are forced out of position. Most common in contact sports

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6
Q

A fracture is when a bone cracks or breaks. Give the 6 types of fracture

A

Greenstick, hairline, buckle, longitudinal, spiral and comminuted

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7
Q

Describe a chronic injury

A

Often known as overuse injuries. Pain when you compete, a dull ache when resting and swelling

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8
Q

Give the 3 types of chronic injuries.

A

Achilles tendonitis, stress fracture and tennis elbow.

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9
Q

Describe achilles tendonitis.

A

The achilles tendon is located at the back of the ankle. Connects gastrocnemius to calcaneus. Overload; walking, running, jumping. Tendon inflammation

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10
Q

What is the medical term for tennis elbow?

A

Lateral epicondylitis.

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11
Q

Describe lateral epicondylitis.

A

The wrist extensor muscles becomes overused, causes inflammation of the tendon which attaches at the lateral epicondyle

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12
Q

State the 5 injury prevention methods.

A

Screening, protective equipment, warm-up, flexibility training (active, passive, static, ballistic) and taping and bracing.

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13
Q

Athletes are screened for injuries but also health complications. What is CRY and how is it assessed?

A

Cardiac risk in the young. Assessed using an ECG (electrocardiogram) machine. Monitors the hearts electrical activity.

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14
Q

Why is having an ECG encouraged?

A

Due to the stress that elite sports performers put on their heart through high intensity training.

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15
Q

How would a screening assessment benefit a performer’s musculo-skeletal system?

A

Assess muscle imbalances, core strength, range of movement, postural alignment and mobility

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16
Q

What is the protective equipment used in squash.

A

Eye guards

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17
Q

What are the 3 stages to a warm up?

A

Cardiovascular exercise, stretching/flexibility and movement patterns.

18
Q

What is the importance of cardiovascular exercise within the warm up?

A

Prepares the body. Increase heart rate, cardiac output and oxygen delivery to working muscles. Vascular shunt will direct more blood to working muscles.

19
Q

What is an active stretch?

A

When a stretched position is held by the contraction of an agonist muscle.

20
Q

What is a passive stretch?

A

Performer uses an external force to help the stretched position.

21
Q

What is a static stretch?

A

Muscle is held in a stationary position for 10 seconds or more.

22
Q

What is the purpose of taping a weak joint?

A

To provide support and stability.

23
Q

State the 5 injury rehabilitation methods.

A

Proprioceptive training, strength training, hyperbaric chambers, cryotherapy and hydrotherapy.

24
Q

State the 4 types of strength training.

A

Free weights, machine weights, body weight and therabands.

25
Q

What is the purpose of a hyperbaric chamber linked to oxygen delivery.

A

Delivers oxygen at high pressure. The chamber is 100% pure oxygen. Haemoglobin fully saturated with oxygen. Excess oxygen dissolved in plasma; reduces swelling. Oxygen reaches parts of body that are not normally saturated.

26
Q

What is cryotherapy?

A

The use of cold to treat injuries.

27
Q

Give the two main forms of cryotherapy

A

RICE and whole body cryotherapy (WBC).

28
Q

What is the purpose of WBC? (Cryotheraphy)

A

Liquid nitrogen -100 degree. Blood shunted to core for warmth. On exit, blood returns fully saturated with oxygen to heal injured cells. Stops internal bleeding, reduces swelling/aids recovery

29
Q

What is the main advantage of hydrotherapy?

A

Buoyancy of the water helps to support body weight, reduces the load/weight bearing forces on joints.

30
Q

Give the four key reasons why an athlete would wear a compression garment?

A

Reduce DOMS, removal of blood lactate, reduce inflammation and prevent deep vein thrombosis.

31
Q

How long should a performer sit in an ice bath for?

A

Between 5 – 20 minutes.

32
Q

What happens to a performer physiologically while they are inside the ice bath?

A

Causes blood vessels to tighten/decreases metabolic activity/vasoconstriction. Restricting blood flow to the area. Reduces swelling/tissue breakdown/aids muscle repair.

33
Q

What happens to a performer physiologically while they exit the ice bath?

A

After leaving the ice bath, area is flooded with new blood/vasodilation. Fresh oxygen removes lactic acid (when out of the ice bath). Some studies suggest ice baths are of limited value.

34
Q

What are the benefits of a soft tissue massage?

A

Increase blood flow; increases O2 and nutrients to help repair. Stretches soft tissue to relieve pressure/tension. Removes lactic acid. Breaks down scar tissue

35
Q

Foam rollers are designed to reduce tension where?

A

Between the muscle and the fascia.

36
Q

What is the name given to the build up of fluid which causes swelling?

A

Oedema

37
Q

What does REM stand for?

A

Rapid eye movement.

38
Q

What is the deepest part of sleep?

A

Third stage of non-REM sleep

39
Q

Most elite athletes have how many hours sleep?

A

Between 8-9 hours.

40
Q

How soon after exercise should a performer replenish their glycogen stores?

A

Within the first 20 minutes.

41
Q

What is the benefit of drinking chocolate milk within this 20 minute window to replenish glycogen stores?

A

Ratio 3:1 (carbohydrates to protein). Helps to resynthesise muscle glycogen more efficiently. Liquid is absorbed much faster than solid.

Alevel PE Revision (6 decks)

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