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AFAA Primary Group Fitness Cert > Injury Prevention > Flashcards

Injury Prevention Flashcards

1
Q

Environmental questions/factors

A

Is the room safe?

Floor resilient or carpeted?

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2
Q

Wood floors tend to:

A

Absorb shock, but become slippery when wet.

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3
Q

When working out on carpeted floors:

A

Minimize choreography with large sideways traveling movements.

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4
Q

What is a major cause of both injury and drop out?

A

Improper progression, performing exercises more advanced than one’s fitness level.

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5
Q

Some exercise progression tips to follow include:

A
  1. Start with a beginning version
  2. Offer more levels for participants
  3. Return to a modification
  4. Remember most participants are eager to follow the instructor
  5. Too much too soon causes injury
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6
Q

What part of an exercise routine/class is fundamental for injury prevention?

A

Warmup

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7
Q

The following are important to remember in sequencing choreography:

A
  1. Too many high-stress moves can lead to injury
  2. Constant repetition of any move can cause injury
  3. Design choreography to flow logically.
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8
Q

What are some postural deviations that can cause injury?

A
  1. Scoliosis

2. Excessive Lordosis

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9
Q

What is scoliosis?

A

Postural deviation where the spine curves laterally

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10
Q

What is functional scoliosis?

A

Muscular imbalance between the right and left side of the body.

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11
Q

Excessive Lordosis is a postural deviation where:

A

the Lumbar (low back curve) is too much and the pelvis is anteriorally tilted (front of the pelvis is tilted forward and the tail bone sticks out)

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12
Q

How can excessive lordosis be helped?

A

By strengthening the abdominal muscles, stretching the hip flexor and low back (erector spinae) muscles.

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13
Q

What is excessive kyphosis?

A

A postural deviation where the outward thoracic curve of the spine is excessive. Accompanied by forward headed, protracted scapulae, and internally rotated shoulders.

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14
Q

Corrective measures for excessive kyphosis include:

A
  1. Strengthening the posterior deltoids, middle trapezius, levator scapulae, and the rhomboids.
  2. Stretching the tighter, anterior muscles (pec stretch)
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15
Q

Two basic types of injuries include:

A
  1. Acute

2. Chronic

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16
Q

Acute injuries:

A
  1. Have a sudden onset
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17
Q

Chronic injuries:

A

are caused by an accumulation of repeated traumas over days, weeks, or months. Examples include rotator cuff tendinitis, achilles tendinitis

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18
Q

What does RICE stand for?

A
  1. Rest
  2. Ice
  3. Compression
  4. Elevation
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19
Q

How does ice help injuries?

A

It decreases swelling and pain. Generally applied for no longer than 10-20 minutes. Place thin towel between ice and skin.

20
Q

Common body injury areas include:

A
  1. Shoulders
  2. Low back
  3. Lower body
21
Q

How can one avoid aggravating shoulder injuries?

A

Avoid overhead movement and hyperextension of the shoulders.

22
Q

Where is the green zone of movement?

A

In front of the body.

23
Q

Common mechanisms of injury for the lower back include:

A
  1. Unsupported spinal flexion

2. Unsupported forward flexion

24
Q

What exercise can help treat Patello-Femoral Arthralgia?

A

Terminal knee extensions

25
Q

What are the major mechanisms of knee injury?

A
  1. Knee hyperextension
  2. Knee torque
  3. Deep knee flexion (deep squats)
26
Q

What is a shin splint?

A

A catch-all term for pain in the shin area. It is the most frequently reported injury in high-impact aerobics.

27
Q

What is anterior compartment syndrome?

A

A condition in which the anterior lower-leg muscles swell and cause pressure against the fascial compartment that contains the muscles.

28
Q

Measures for preventing shin splints include:

A
  1. Wearing well cushioned shoes
  2. Training on shock absorbing surfaces
  3. Performing thorough warm ups
  4. Reducing high impact movements
  5. Keeping the tibialis anterior strong
  6. Avoid doing too much too soon
29
Q

What is plantar fasciitis?

A

An inflammation of the fascia, also known as heel spur syndrome.

30
Q

How can one manage the pain associated with plantar faciitis?

A
  1. Wearing shoe cushions/inserts

2. Strengthening the calf muscle (Gastrocnemius, soleus, and achilles tendon)

31
Q

I - T - I - S =

A

Inflammation

32
Q

What is the best way to prevent achilles tendinitis?

A
  1. Wear well cushioned shoes
  2. Perform proper warm up
  3. Strengthen the gastrocnemius and soleus muscles
33
Q

What is a sprain?

A

An overstretched/injured ligament.

34
Q

What is a strain?

A

An injury of a muscle or tendon caused by an overstretch or tear.

35
Q

List some symptoms of dehydration:

A

Muscle cramps and spasms
Headaches
Lightheadedness
Fatigue

36
Q

AFAA’s guidelines for hydration include:

A
  1. 8-12 ounces of water prior to workout
  2. Hydration during the workout
  3. Clear and plentiful urine
  4. Cool water during exercise lasting 60 minutes or less
37
Q

Prevention of heat injuries:

A
  1. Gradual warm up
  2. Appropriate clothing
  3. Avoid saunas and hot tubs after strenuous exercise.
38
Q

The ACSM risk factors for cardiovascular disease (8):

A
  1. Age
  2. Family History
  3. Cigarette smoking
  4. High blood pressure
  5. Cholesterol problems
  6. Prediabetes
  7. Obesity
  8. Sedentary lifestyle
39
Q

What are the age risk factors for men and women?

A
  1. Men = 45 or above

2. Women = 55 or above

40
Q

True or False. Age and Family History are the only uncontrollable risk factors.

A

True.

41
Q

Low risk:

A
  1. One or none risk factors
  2. No documented cardiovascular, pulmonary, or metabolic disease.
  3. And no sign or symptoms of these diseases
42
Q

Moderate risk:

A
  1. Two or more risk factors but no disease or signs/symptoms
43
Q

High risk:

A
  1. Has known occurrence of diseases and/or signs of the diseases.
44
Q

A physician clearance is recommended for those:

A

Engaging in vigorous physical activity and/or at moderate to high risk for exercise.

45
Q

What’s the importance of a having a gradual warm up and cool down?

A

It is essential to help prevent heart arrythmias and blood pooling.

46
Q

Symptoms of voice injury include:

A
  1. Constant hoarseness
  2. Frequent coughing
  3. Raspy or rough voice
  4. These can cause laryngitis and/or vocal nodules
47
Q

Prevention of vocal injury can include:

A
  1. Use of a microphone
  2. Stay well hydrated
  3. Avoid smoke and smog
  4. Face the class
  5. Use visual cues
  6. Keep music low

AFAA Primary Group Fitness Cert (14 decks)

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