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PE ALEVEL > Injury Prevention > Flashcards

Injury Prevention Flashcards

1
Q

what are the two types of injury?

A

acute + chronic

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2
Q

what are the characteristics of acute injuries?

A

-sudden/immediate
-severe pain
-restricted movement
-swelling around the injured site
-unable to bear weight

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3
Q

what are the 4 types of acute injury?

A

– fractures
–dislocations
–strains
–sprains

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4
Q

what is a fracture?

A
  • a break/crack
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5
Q

what is a simple fracture?

A

–a clean break
–does not affect the skin or surrounding tissue

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6
Q

what is a compound fracture?

A

– damages soft tissue/skin
–high risk of infection

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7
Q

List some examples of fractures + what they are.

A

–comminuted= break/splinters 3 or more pieces
–spiral= winding break
–longitudinal= breaks along the length of the bone
–buckle= occurs in children where the bone deforms but doesn’t break
–hairline= partial fracture
–greenstick= occurs in children where the bone fractures but doesn’t break
–stable fracture= broken end of bones line up + barely out of place
–transverse= horizontal fracture line
–oblique= an angled pattern

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8
Q

what is a dislocation?

A

–occurs at a joint when the end of a bone is forced out of position
– often due to contact or a fall

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9
Q

what are the symptoms of a dislocation?

A

–swollen
–painful + visibly out of place
–unable to move joint or limn

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10
Q

what is the treatment for a dislocation?

A

–manipulation to reposition bones
–a splint/sling
– rehabilitation

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11
Q

what is a strain?

A

– a pulled muscle when the muscles fibres get stretched too far
–often caused through constant acceleration/deceleration + high int./ overuse of muscle groups

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12
Q

what is a sprain?

A

–occurs to ligaments when they are pulled too far

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13
Q

what are the characteristics of a chronic injury?

A

–overuse injury
–pain when competing/ exercising
– dull ache when resting
–swelling

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14
Q

what is achilles tendonitis?

A

– an overuse injury
–involving pain + inflammation at the back of the ankle (gastrocnemius ->calcaneus)
–due to tight or fatigues calf muscles

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15
Q

how can you prevent achilles tendonitis?

A

– suitable trainers
–strength work on gastrocnemius
–massage + stretching

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16
Q

what is a stress fracture?

A

–overuse injury
–common in lower limbs
–often due to sudden increase in amount + int. of exercise

– as muscle fatigues, its no longer able to effectively absorb shock of exercise, so passes stress overload to the bone, causing it to crack

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17
Q

what is lateral epicondylitis?

A

–overuse injury
–caused by an inflammation in the wrist extensor muscle that attaches to the lateral epicondyle (straightens the wrist)
–sore + tender

–usually in tennis and golf

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18
Q

what are the 3 types of chronic injury?

A

–achilles tendonitis
–stress fracture
–lateral epicondylitis

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19
Q

what are the 5 injury prevention methods?

A

–protective equipment
–screening
–warm-up
–flexibility training
–taping + bracing

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20
Q

protective equipment

A

–helps reduce the risk of injury
–must fit correctly + meet NGB standards

e.g: gumshield, helmet, knee pads

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21
Q

screening

A

–identifies those at risk of complications
–prepares performers for their sport + enhances performance
–reduces injuries + can save lives

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22
Q

what is the purpose of screening?

A

–identify past/current injuries
–identify muscles imbalances/assess joint mobility / posture
–assess ROM
–weaknesses in the musculoskeletal system
–identify performers at risk of complications from exercise
–identify a suitable rehabilitation programme

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23
Q

what are the disadvantages associated with screening?

A

–some aren’t 100% accurate
–problems can be missed- false negatives
–it could identify problems that don’t exist- false positives
–creates anxiety

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24
Q

warm-up

A

–helps prepare the body for exercise
–reduces the rusk of injury by increasing the elasticity of the muscle tissue= increases muscles temp.
–HR + respiratory rate increases = increased blood flow + delivery of O2 + nutrients to working muscles
–prepares muscles and tendons for strenuous exercise

25
Q

what are the 3 parts of a warm-up?

A

1–cardiovascular = more blood directed through vascular shunt to working muscles by increased HR, cardiac output and breathing rate
2–stretching/flexibility exercises
3–movement patterns = specific movements used in the sport

26
Q

flexibility training

A

–involves joints and muscles that will be most active during the activity

27
Q

what is active stretching?

A

–involves the performer working on one joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissue surrounding it

e.g: lifting your leg up and holding it in position

28
Q

what is passive stretching?

A

–when a stretch occurs with the help of an external force

29
Q

what is static stretching?

A

– stretching while not moving
–holding a muscles in the furthest point you can for up to 30 seconds

30
Q

what is ballistic stretching?

A

involves performing a stretch with swinging or bouncing movement to push a body part even further
–should only be performed by someone extremely flexible

31
Q

taping

A

–supports and stabilises a weak joint to reduce the risk of injury
–often used for ankle sprains
–but can be used for muscles too- tape is more elastic + applied directly to the skin to support the muscles as it moves =kinesiology tape

32
Q

bracing

A

–used to give extra stability to muscles + joints that are weak or have been previously injured
–often involves hinged supports
–most common for the ankle + knee

33
Q

what are the 5 injury rehabilitation methods?

A

–proprioceptive training
–strength training
–hyperbaric chambers
–cryotherapy
–hydortherapy

34
Q

what are proprioceptors?

A

–receptor nerves located in the muscles, joints + tendons
–communicate with the brain via the CNS
–detects body and limb movement, skeletal muscles contraction + stretch

35
Q

what is the purpose of proprioceptive training?

A

–enables us to judge limb movement/position
–restore lost senses
–helps stabilise/ control an injured joint during static + dynamic movement

36
Q

what does strength training involve?

A

–the ability to overcome a resistance
–machine weights
–body weights
–free weights
–therabands

37
Q

what are machine weights and what are the benefits of using them?

A

–has control + movement pattern set out

–reduces risk of injury
–good for isolating injured muscles
–easy weight changes
–focus on improving strength
–focus on larger muscle groups

38
Q

what are the drawbacks of machine weights?

A

–limited ROM
–dont always mimic sport actions

39
Q

what are the benefits of body weights?

A

–develops balance + posture
–reduces muscle imbalances
–low impact, so good for early recovery stages

40
Q

what are the drawbacks of body weights?

A

–less opportunity to overload

41
Q

what are the benefits of free weights?

A

–exercises can be sport specific/ mimic sporting actions

42
Q

what are the drawbacks of freee weights?

A

–poor form/technique can lead to further injury

43
Q

what are therabands?

A

–elastics that provide resistance
–resistance should increase as injury improves
–often used to rehabilitate fine muscles

44
Q

what are the drawbacks of therabands?

A

–bands can snap = injuries
–may provide insufficient resistance to build strength

45
Q

what are hyperbaric chambers?

A

–highly pressurised environment containing 100% O2

46
Q

what are the benefits of hyperbaric chambers?

A

–larger ppO2 = more O2 being inhaled + Hb becomes fully saturated with O2
–this reduces swelling
–stimulates more WBC production
–removes lactic acid

47
Q

what is cryotherapy?

A

–use of cold treatments to support injury rehab
–RICE
–ice baths
–WBC (whole body cryotherapy)

48
Q

RICE

A

–Rest, Ice, Compression, Elevate
–icing an area will redistribute blood away from the injured site - reducing the pain + swelling

49
Q

ice baths

A

–involves sitting in ice cold water for 5-20 minutes
–causes blood vessels to constrict, restricting blood flow to the injure area
– this reduces swelling/ tissue breakdown + aids muscles repair
–after leaving ice bath, area is flooded with new blood which removes lactic acid
–delays DOMS

50
Q

WBC (whole body cryotherapy)

A

–involves liquid nitrogen at -100^c
–blood shunted to core for warmth
– on exit, blood returns full O2 to help heal inured cells
–stops internal bleeding, reduces swelling + aids recovery
–patient protected with gloves/socks

51
Q

hydrotherapy

A

–exercising within water
–buoyancy of water supports body weight - reducing load on joints
–resistance of water strengthens site of injury

52
Q

what are the 4 recovery methods for exercise?

A

–compression garments
–massage
–foam rollers
–sleep + nutrition

53
Q

compression garments

A

–used to help improve blood circulation + prevent medical problems

used by athletes to help:
–blood lactate removal
–reduce inflammation
–reduce DOMS

54
Q

massage

A

–increases blood flow - increase O2 + nutrients to help repair
–stretches soft tissue to relieve pressure/tension
–removes lactic acid
– breaks down scar tissue

55
Q

foam rollers

A

–releases tightness.tension in muscles
(between muscles + fascia = a layer of fibrous connective tissue surrounding the muscle

56
Q

sleep

A

– damaged muscle cells are repaired during sleep
–elite athletes require 8-9hrs of sleep
– if time is cut short, muscle repair is cut short

57
Q

what is the impact of sleep on performance?

A

–lack of non-REM sleep= less blood available to muscles to help recovery
–insufficient sleep can reduce growth hormone production
–lack of sleep can increase risk of injury due to reduced concentration/ lack of time to repair muscles
–lack of sleep can cause tiredness= delayed reaction time = slow starts

58
Q

non-REM

A

==deep sleep
–brain waves are the slowest
–HR and breathing rate are slowest
–blood redirected away from the brain –> muscle tissue
–restores energy + helps facilitate muscle repair

59
Q

nutrition

A

–during exercise, glycogen stores deplete
–first 20 minutes after exercise are the most crucial for replenishing glycogen stores
–chocolate milk offers carbs:proteins at 3:1/4:1= resynthesises glycogen + absorbed rapidly due to being a liquid

PE ALEVEL (27 decks)

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