Injury prevention

Question 1

What are the intrinsic risk factors

Answer 1

Physical make up, previous injury, physical fitness, posture, nutrition, age, flexibility

Question 2

What are the extrinsic risk factors

Answer 2

Poor biomechanical training, technique, equipment/clothing, load, training variance

Question 3

What are the aims of a warm up

Answer 3

Raise body temp, prepare athlete physically and mentally, reduce risk of injury

Question 4

What are the components of a warm up

Answer 4

Last 20-45 mins, HR raising activity, stretching and mobility section, sport specific exercises

Question 5

What does the HR raising activity component of a warm up consist of

Answer 5

Increase temp and blood flow,HR Q and SV, O2 delivery to muscles

Question 6

What does the stretching and mobility component of a warm up consist of

Answer 6

Lubricate and mobilise joints, increase elasticity of connective tissue

Question 7

What does the sports specific exercises component of a warm up consist of

Answer 7

Activate neural pathways, rehearse movement patterns

Question 8

Why are cool downs performed

Answer 8

Maintain HR and metabolic activity, flush muscle tissue with oxygenated blood, remove waste products and begin healing process

Question 9

What does a typical cool down consist of

Answer 9

20-30 mins to gradually decrease HR, 2 phases of moderate intensity activities and stretching exercises

Question 10

What does the moderate intensity activity phase of a cool down consist of

Answer 10

45-55% Vo2 max, maintain HR, aid venous return, help remove waste products

Question 11

What does the stretching exercise phase of a cool down consist of

Answer 11

Reduce muscle tension, improve muscle relaxation, gradually lower muscle temp

Question 12

What does SALTAPS consist of for treatment

Answer 12

S - see injury occur
A - ask casualty what is wrong
L - look for signs of bleeding, swelling or deformity of limbs
T - touch the injury for signs of heat, tenderness, pain or change of sensation
A - active movement, ask casualty to move injured area if possible through all ROM
P - passive movement, try to move injured site if good ROM is possible
S - strength, if no pain during ROM, use resisted movements to assess further loss of function

Question 13

What does the first S in Saltaps stand for

Answer 13

See injury occur (mechanism of injury)

Question 14

What does the first A stand for in sAltaps

Answer 14

Ask casualty what is wrong and where they have pain

Question 15

What does the L stand for in saLtaps

Answer 15

Look for signs of bleeding, deformity of limbs, inflammation, swelling and redness

Question 16

What does the T in salTaps stand for

Answer 16

Touch the injury for signs of heat, tenderness, loss or change of sensation and pain

Question 17

What does the second A stand for in saltAps

Answer 17

Active movement - ask casualty to move injured area if possible through all ROM

Question 18

What does the P stand for in saltaPs

Answer 18

Passive movement - try to move injured site only if good ROM is possible

Question 19

What does the second S stand for in saltapS

Answer 19

Strength - if no pain during ROM, use resisted movements to assess further loss of function

Question 20

What does PRICE stand for

Answer 20

P - protection
R - rest
I - ice
C - compression
E - elevation

Question 21

What is PRICE used for

Answer 21

Protocol for the treatment of acute injuries to minimise joint and muscle injury

Question 22

What are the 6R’s for concussion

Answer 22

Recognise
Remove
Refer
Rest
Recover
Return

Question 23

What is meant by the recognise R of the 6R’s

Answer 23

Parents, players, coaches should be aware of the symptoms

Question 24

What is meant by the Remove R of the 6R’s

Answer 24

If a player has a suspected concussion they should be removed

Question 25

What is meant by the Refer R of the 6R’s

Answer 25

They should be referred to a healthcare professional

Question 26

What is meant by the Rest R of the 6R’s

Answer 26

Player must rest until symptom free and should not be left alone for the first 24 hours

Question 27

What is meant by the Recover R of the 6R’s

Answer 27

Players must fully recover and be symptom free before considering a return to play. Adults must take 1 week out and u18s 2 weeks before seeking an authorised return

Question 28

What is meant by the Return R of the 6R’s

Answer 28

Players must have written authorisation and complete a graduated return to play