Injury prevention Flashcards
What are the 5 main methods of injury prevention?
- Screening
- Taping/bracing
- Warm up
- Flexibility training
- Protective equipment
What is screening?
It is used to identify risks in a performer
What are the 4 main things that screening looks at?
- Muscle imbalance
- Flexibility
- Cardiac functioning
- Strength of muscles
What foundation monitors cardiac functioning through screening?
Craig Heart Strong or CRY (cardiac risk in the young)
What could a performer do if a risk is identified?
Create a mesocycle of strength and conditioning, within a preparation phase, to solve a muscular imbalance or flexibility issue etc.
What is a disadvantage of screening?
May lead to fear of injury if a performer knows that they are more susceptible to injury - therefore technique may be hindered as they’re m ore focused on avoiding this.
Give 2 examples of protective equipment in sport
Shinpads in hockey and football, and a helmet in cricket
How does the pulse raiser, in a warm up, prevent injury?
Heart rate increases which increases the flow of blood to the muscles, which therefore increases muscle temperature.
As a result of muscle temperature increasing, enzyme activity and the dissociation of O2 from haemoglobin increases.
How does stretching, during a warm up, prevent injury?
Stretching increases elasticity and flexibility of the muscles.
How does sport specific activities during a warm up help to reduce the risks of injury?
It mimics the sporting action, therefore helping a performer to achieve the correct technique.
What does flexibility training consist of?
Static stretching (isometrically stretching a muscle for 30 seconds) and ballistic stretching (involves isotonically stretching a muscle to mimic a sporting action).
What is taping?
Involves taping a weak joint to add support and stability, and avoid injuries such as dislocations and sprains.
- It is almost like adding another connective tissue to the joint.
Also a more flexible tape can be used to prevent strains in the muscle.
What is bracing?
Involves a hinged brace, usually on the knee or ankle.
It prevents movement of a joint that is out of its plane and axis - to avoid injuries.
How does taping and bracing improve levels of performance (psychology)
It reduces anxiety, which allows a performer to remain within their zone of optimal functioning.
What are other areas to consider within the prevention of injury?
- Diet/fluid intake -> avoid fatigue and dehydration, to prevent a lack of concentration and decision making from occurring.
- Strength and conditioning -> mesocycle
- Correct application of SPORR -> 3:1 work to rest ratio
