Injury prevention Flashcards
internal factors
-screening and fitness and conditioning
external factors
environmental and protective equipment
screening is the ….
initial preparticipation exam prior to the start of a season is beneficial
the purpose of screening is to identify
an athlete who may be at risk
screening may include
-medical history, physical examination and wellness screening
the goal of screening is to
establish a baseline (helps to understand what injury theyve had i.e concussion , how it was managed)
medical history
completed before the examination to identify past and existing medical conditions
medical history should be updated
yearly and closely reviewed by medical personnel
good way to organize medical info
create personal information card
medical history examples
American College of Sports Medicine (ACSM)
Basic generic musculoskeletal
Physical examination is for
no reason, typically done once and they are good.
wellness screening purpose
determine if athlete is engaged in a healthy lifestyle
questions for a wellness screening should include
-diet
-exercise and weight control
-lifestyle habits that pose a threat to wellness (alchohol,drug,tobacco,and stress)
-sleep habits
training age is
the total training time/ experience the athlete has in that aspect of physical training
training age gives
a general history of athlete development
training age provides insight on how
an athlete will adapt to an increase in training and competition intensity
flexibility (mobility) is the ability to
move a joint through full ROM
Normal ROM
has been recognized as acceptable for normal daily function
plyometric ability is
rapid stretch and eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement
what is integral for physical development component for injury reduction?
plyometric ability
Fitness testing purpose
provide staff with information regarding fitness and preparedness
-also gives the baseline
fitness testing can assess
all facets of training and conditioning with established tests and protocols
functional assessments and movement screen provide
a snapshot in time
-information on movement patterns,balance,and coordination.
purpose of a general warmup:
prevention against musculosketal injury and soreness
-stimulates cardiorespiratory system
general warmup increases
metabolic processes, core temperature, and muscle elasticity
dynamic warmup is the
use of sport specific movements to prepare body for activity
dynamic warmup enhances
coordination and motor ability and stimulates the nervous system
FIFA 11+ dynamic warmup is a
specificallly designed pre-event injury reduction protocol
FIFA 11+ dynamic warmup is designed to
designed to reduce occurence of non-contact knee injuries in soccer
approx ____ amount of decrease in injuries when followed 2-3times / week in soccer
40%
environmental conditions:
heat,cold,lightning
areas of concern for environmental conditions:
-hyperthermia, hypothermia, lightning storms
Heat stress is
preventable
when ______ and ______ are higher than body temp loss of heat through _______ is key
radiant heat and environment temp, evaporation
air must be
relativeley water free for evaporation to occur
what % of humidity impairs evaporation?
65%
what % of humidity stops evaporation?
75%
hydration should begin
during the 24 hours prior to the activity
fluids are to be consumed at
regular intervals
(i.e 20 oz of water or sports drink 2-3 hours prior to activity and additional 10 oz 10-20 min before excercise)
mild dehydration occurs when
2% of body weight is lost in fluid
dehydration will impair
cardiovascular and thermoregulatory responses
signs and symptoms of dehydration:
thirst,dizziness,dry mouth, irritability fatigue,possible cramps
must move individual to a _______ environment and begin ________
cool environment and rehydration
when dehydrated we want athlete to return to
normal weight and absence of symptoms
how much water does the body require when engaged in minimal activity
2.5 L
what needs to be a part of the fluid?
electrolytes, (salt and magnesium)
monitoring hydration through body weight pre/post activity:
greater than 2% loss in body weight is considered threat remove player until normal weight and hydration is acheived
acclimatization is the
most effective method in avoiding heat stress
— involves becoming accustomed to the heat and excercising in heat
equipment restrictions may help
athlete gradually acclimate
exertional heat exhaustion is the result of
inadequate fluid replacement and inability to sustain adequate cardiac output.
symptoms of exertional heat exhaustion may include:
profuse sweating, pale skin, mildly elevated temp, dizziness, nauseam vomiting or diarrhea, hyperventilation, persistent muscle cramps. and loss of coordination
exertional heat exhaustion core/rectal temp will be
lessthan<105 degrees
treatment for exertional heat exhaustion: 3 things
1.fluid ingestion
2. place in cool environment
3.remove excess clothing
exertional heat exhaustion return2play:
must be fully hydrated, best practice would be cleared by physician
if exertional heat exhaustion isn’t properly treated it could turn into
exertional heat stroke
exertional heat stroke is a
serious life-threatneing condition
exertional heat stroke symptoms
sudden collapse loss of consciousness, CNS disfunction, flushed hot skin,minimal sweating, shallow breathing, strong rapid pulse, core temperature > 105 degrees
exertional heat stroke what to do
-remove clothing
-sponge with cool water
-use ice packs (armpits, groin, back of head)
-transport to hospital immediately
what % of body heat is lost through raditation?
65% (50 % through head and neck)
what % of body heat is lost through evaporation?
20%
____ through skin and ______ through respiration
2/3 (skin) and 1/3 (respiration)
cold injury prevention:
-waterproof and windproof fabric
-layers and adjusting to maintain body temp
-be aware of hydration lvls to enhance blood volume and heat maintenance
lightning is the
second cause of death by weather
what must in place for lightning type of event
EAP, involving chain of command,monitoring weather, and descision to make removal and return to field
guidlelines for lightning:
avoid large trees, light poles, standing water, pools, showers and metal objects
last resort find car, ravine,ditch, or valley for safety
if hair stands up on hand this means
you are in immediate danger and should get down on the ground but not as flat that surface area increases
the ____, _____, and _____ of protective equipment are critical in injury prevention
selection, fitting and maintenance
football helmets generally have
air or fluid filled pockets to absorb force (padding inflates to fit players head shape)
the face guard system in football helmet:
has isolated attachment points, reducing jarring from low-level impact to face guard
hockey helmets must
withstand high velocity impact (stick or puck) and high mass low velocity impact
hockey helmets will disperse force over
a large area and decelerate forces that would act on head (energy absorption liner)
a properly fited helmet will dispearse
force better (absorbs force better and allows it to do its job)
Hockey Helmets must be approved by the
Canadian Standards Association or the Hockey Equipment Certification Council
good fitting football helmet must:
-cover sub occipital bone
-front of skull is protected
-ear holes align
-how does it twist/rotate
-tilt
-can i push down
whats more important the fit or the technology of helmet?
fit
poor fitting age characteristics:
cage not aligned with clips
should be in contact with the chin
general shoulder pad rules of fitting:
inside of pad should cover tip of shoulder in line with lateral aspect of shoulder
-shoulder cups should cover deltoid and allow motion
-straps under arms should hold pads firmly in place without soft tissue restriction
effectiveness of taping is
not the best, loosen up after 5-10 min of play
ankle braces have
little or no negative impact on performance
compared to tape ankle braces will not
loosen
sometimes there is difficulkty in fitting brace in
sport specific shoe
Knee braces are to prevent
re-injury or further injury to ligaments
knee braces are often warn
prophylactically
functional knee braces are used
during and following rehab to provide functional support
ready-made and customized
neoprene (with medial and lateral support) are used by
those who have sustained collateral ligament injuries
some are also used to provide support in those who have patellofemoral conditions
