Injury Prevention

Question 1

Risk factor must be identified and minimised in a bid to prevent injuries. This will maximise training and performance quality and lengthen breaks in training or competition. Risk factors have two classifications: (7,4)

Answer 1

Intrinsic factors:

• Previous injury
• Posture and alignment issues
• Age
• Nutrition
• Poor preparation
• Inadequate fitness levels
• Inappropriate flexibility levels

Extrinsic factors:

• Poor technique and training
• Incorrect equipment and clothing
• Inappropriate intensity and duration or frequency
• Warm up and cool down effectiveness

Question 2

Warm up – key parts (4) and key features (5)

Answer 2

Key parts:

• Raising body temperature
• Preparing body physiologically
• Preparing body psychologically
• Minimising risk of injury

Key features:

• Should last 20-45 mins
• Gradually increase intensity
• 3 stages
• Should be sport specific
• Avoid static stretches

Question 3

Cool down – key parts (3) and key features (4)

Answer 3

Key parts:

• Maintaining HR
• Aiding removal of LA
• Aiding healing process

Key features:

• Lasts 20-30 minutes
• Gradually decrease intensity
• Has several stages – moderate intensity, maintain and slowly reduce heart rate
• Aid venous return and remove lactic acid.

Question 4

Debates about warm up and cool down
There are always some form of debate as to whether static stretching should be included in a warm up.

Some research suggests that static stretching: (5 things)

Answer 4

• Has no effect on injury prevention
• May reduce peak force
• Deteriorates antagonistic co-ordination
• Reduces eccentric strength
• Reduces a muscles ability to consume O2 by 50%

Question 5

Debate about active cool down (4 points)

Answer 5

Strengths:

• Active cool down has been thought to benefit all athletes.
• During low intensity activity such as jogging for an aerobically fit athlete, a passive recovery period has been shown to be beneficial, returning metabolic activity more quickly.

Weaknesses:

• Equally there is little evidence to suggest that an active cool down can prevent DOMS.
• It is believed that this should be avoided unless recommended by a physiotherapist.