Injury prevention

Question 1

Formula for magnitude of risk

Answer 1

Likelihood of risk x severity of risk

Question 2

Internal risk factors for injury

Answer 2

age, training factors, psychological factors, congenital, sex differences, pregnancy, previous injuries, fitness levels,

Question 2

Age

Answer 2

age-related challenges like decreased flexibility, decreased muscle strength and mass, decreased bone density, changes in joint function and mobility, impaired balance and coordination, slower recovery and slower recovery can all contribute to injury risk

Question 3

training factors

Answer 3

overuse and overtraining can lead to injury, progression intensity and volume, and technique errors can impact injury.

Question 4

Psychological factors

Answer 4

if you think you are going to perform bad and get hurt you will physically hold back and have a greater risk at actually getting hurt. Aswell as fear, anxiety, distractions, perfectionism, sleep quality, and lack of focus.

Question 5

Congenital

Answer 5

Congenital are structure abnormalities that could lead to injury affecting bones, joints, ligaments, muscle, bone density, bone strength etc Which can affect motor control balance and coordination increasing risk of injury.

Question 6

sex differences

Answer 6

More women get recieve concussion because they tend to report it more. Overall men have more injury because they play more sports espeically in upper body,women have more lower body injuries Women have more ACL tears because of the shape of our hips it puts more pressure on the acl then mens hips.

Question 7

Pregnancy

Answer 7

Pregnancy can alter hormormes and balance especially changing the center of mass making it harder to balance altering biomechanics and making them more tired. Which is why many high impact sports or ones that have a high chance of falling are advised not to be played.

Question 8

How to recover from pregnancy in sports

Answer 8

Once you give birth your VO2 max should go back to normal or higher then you can progressivly start to do low intesisty and low impact activities then gradually return, and can start doing simple strength training progressively.

Question 9

Previous injury

Answer 9

People with a history of injury may be more prone to injury Residual weakness psychological factors and change in movement pattern can make you more susceptible to injury

Question 10

Fitness levels

Answer 10

Finding your own fitness level that balnces training and ones capabilities that is comfotorable for you is essential for prveneting injury Listening to tjhe bodies signals progressive training, and making sure to take rest is essential to preventing injury.

Question 11

protective equipment

Answer 11

Sports with high injury need a lot of safety equipment like hockey and downhill mountain biking. Safety equipment can help reduce injury they need to properly fit and be suitable in order to be affective

Question 11

external risk factors

Answer 11

weather, playing surface, equipment quality, playing postion

Question 12

playing position

Answer 12

Some position are more risky then others ex. in baseball pitchers have a higher risk of shoulder injruy. The posting you play can alter the risk depdning on waht it is

Question 13

Preventitive measures

Answer 13

Education and screening, Proactive training programs, Recovery and monitoring

Question 14

education and screening

Answer 14

providing education on injury prevention can help peipke to learn how to reduce risk of getting injured. Conducting screenings to identity risk factors and modifiable actions to see how to change them to reduce injury.

Question 15

Proactive trainging programs

Answer 15

Emphasising proper technique through progressive and strength and conditioning training. Progressvily building training program intensity can help build resilience and decrease susceptibility to injury.

Question 16

Monitoring and recovery

Answer 16

ensuring adequate rest and recovery and monitoring workloads, and addressing issues promptly can mitigate injury risk.

Question 17

Musculoskeletal injuries

Answer 17

damage to the muscle, bone, joints, ligaments, tendons or other tissues that support the bodies structure and allow for movement. ex. muscle strains, dislocations, fractures

Question 18

lacerations

Answer 18

When the skin is torn, ripped or pulled a part by an external object (cuts, grazes etc). It can happen when you rub against something causing friction

Question 19

Contusion or compression injuries

Answer 19

when a compressive force is applied to a bone muscle or joint (brusies, concussions even fractures if its bad) Often occurs in contact sports

Question 20

Strains

Answer 20

When muscles are pulled/stretched beyond there normal limits

Question 21

Muscle fatigue and balance

Answer 21

fatigued or overworked muscles can lbecome weak or tight which can lead to an uneven distribution, forcing other muslces to compensate which can cause abnormalities in walking

Question 22

Joint missalignment and strain

Answer 22

Abnormal walking from fatigue or weakness may put extra stress on muscles tendons and joints which can cause injury like joint pain tendonitis or stress fractures

Question 23

Reduced Proprioception

Answer 23

Proprioception - the sense of body positioning overworking yourself can change ones sense of body positioning making it harder to be able to control movments accuratly which can lead to poor foot placement or misalignment adding to abnormal gait.

Question 24

Acute injuries

Answer 24

Injuries from sudden or immediate application of force on the body ex. fractures dislocations sprains concussions etc happens because of sudden falls collisions etc

Question 25

Cumalitive/Chronic Injuries

Answer 25

injuries that develop over an extended period of time from repetitive stress and force over time. ex. tendonitis, stress fractures, overuse syndromes, tennis elbow. Assosiated with activities that have the same motion repeated, prolonged or excessive loading.

Question 26

Injuries in high school atheletes..

Answer 26

amjority acute, more lower limb injuries, most common is ligmanet sprains

Question 27

Symptoms of a concussion

Answer 27

headaches, changes in vision, unsteady balance, changes in behaviour, cognitive impairment (slower reaction times or memory loss), vomiting and drowsiness.

Question 28

What does RICE stand for and whats it used for

Answer 28

used for what to do for recovery Rest, Ice, Compress, Elevate

Question 29

Interventions to reduce the rate of injury

Answer 29

Prehabilitation, warm up and flexibility training
- Protective Equipment
- Rules Changes
- Improving Technique

Question 30

Prehabilitation

Answer 30

Improving functionality of a patient before surgery so they can withstand prst procedure inactivity and wont decline as much.

Question 31

Felxibility training

Answer 31

stretching, yoga, tai chi flexibility is essnetial for performing every day tasks so doing flexbility tasks can help prevent injury it helps to improve the ability of a joint to maintain movement

Question 32

Proper warm up

Answer 32

proper warm up that warms you up and stretches you will decrease injury risk

Question 33

Components of a warm up

Answer 33

light cardio increases heart rate and loosens muscles, activation increases joint mobility, dynamic stretching further increases joint mobility, sports specific movements allows to mimic high intesity action in a game but with lower intensity, Neural priming primes your brain for the activity.

Question 34

Protective equipment

Answer 34

decreases risk of incussion and other injuries as it helps to absorb some of the impact it can be suited and fitted to the individuals size and shape for best prevention

Question 35

Rule changes

Answer 35

over time rules have been changed to decrease injury ex in rugby you can now only tackle below the chest

Question 36

What does ice do

Answer 36

it reduces blood flow so it helps stop swelling in injury by constrciting blood vessels and decreasing circulation to that part of the body it can aslo reduce pain

Question 37

What does heat do

Answer 37

Heat increases blood flow and facilitates healing loosens tissue muscle and reduces stiffness but it shouldnt be applied to soon after an injury becasue that will increase blood flow and increase more swelling

Question 38

stages of concussion recovery

Answer 38

no activity complelte physical and cognitive rest (no screens school etc), Low intensity aerobic excerise (walk swim stationary bike), Simple sport related excersise like skating or running, non contact related training drills, resume normally ativity/practice, resume competitive game play.

Question 39

what to avoid in concussion recovery

Answer 39

loud music and tv, intense movements, flights, reading, alcohol, texting/using screens.

Question 40

Master oriented motivational climate

Answer 40

focuses on skill development personal growth and improvment they are ecourage to master skills work on personal bests and learning from expirences rather than competing with others or trying to recieve external validation

Question 40

Performance-oriented motivation climate

Answer 40

focuses on competition with others external validation and comparison with others which may make people feel pressured to outperform peers, meet specific standards or pre-determined expectations set by coaches and leaders.