Injury Prevention Flashcards
Definition of intrinsic risk factor
An injury risk or force from within the body (individual variables and training effects)
Definition of extrinsic risk factor
An injury risk or force from outside the body
What are the categories of intrinsic risk factors?
Individual variables, training effects
What are the categories of extrinsic risk factors?
Poor technique and training, incorrect equipment and clothing, inappropriate intensity, duration or frequency of activity
Name intrinsic risk factors
Individual variables:
-Previous injury
-Posture and alignment
-Nutrition
-Age
Training effects:
-Poor preperation
-Inadequate fitness
-Inappropriate flexibility
Name extrinsic risk factors
Poor technique and training:
-Overuse injuries
-Poor technique
Incorrect equipment equipment + clothing:
-Adapting equipment
-Protective clothing + footwear
-Technological advancements
Inappropriate frequency, intensity + duration
Explain previous injury as a intrinsic risk factor
Previous injury can cause loss in tendon and ligaments strength, imbalance between muscles, decrease joint stability, altered biomechanics and a deficit in muscle functioning
Explain posture and alignment as a intrinsic risk factor
Issues such as leg length, lordosis, and scoliosis causes the bodies tendons and ligaments to withstand forces in very unnatural ways, this increases injury risk
eg. Dancers fail to keep feet and legs aligned naturally, this causes joints to weaken and muscular imbalance in lower leg and feet
Explain age as a intrinsic risk factor
Age increases injury risk as tissue loses strength from overuse and general wear and tear, meaning you become more prone to injury
Explain nutrition as a intrinsic risk factor
Nutrition is importantly for injury prevention and recovery: protein for growth and repair of damaged cells and tissues, carbohydrates for energy production, fats for protection and cushioning and vitamins and minerals (eg. vitamin D, calcium) for growth and repair
Explain poor preperation as a intrinsic risk factor
Increases risk of injury, inadequate warm up, nutrition, hydration, sleep and fitness level all contribute
Explain inadequate fitness as a intrinsic risk factor
Can lead to injury if the intensity, duration and frequency of training or the ability of opponents is too high. This can lead to early fatigue, causing poor technique, wrong decisions and poor performance and could result in an increased risk of injury
Explain inappropriate flexibility as a intrinsic risk factor
Can lead to poor joint stability. A lack of flexibility can limit range of movement, lead to sprains and strains and increase injury risk. Too much flexibility can also increase you risk of injury if or collide in sport leading to dislocations
eg. a rugby player suffers from a dislocation as a result of an awkward landing after a tackle
What is the acronym to remember individual variables as part of intrinsic risk factors?
PAIN
What is the acronym to remember training effects as part of intrinsic risk factors?
PIF(F)
What is the acronym to remember extrinsic risk factors?
PERFOCT
What is the acronym to remember risk factors?
PAIN, PIF(F) PERFOCT
Explain overuse injuries as an extrinsic risk factor
Common occurrence as result of repetitive strain. Excessive stress on muscles, tendons and ligaments which overtime can deteriorate
Explain poor technique as an extrinsic risk factor
Poor technique can lead to acute injures and also lead to muscles strains. Can also limit strength, power and speed when performing specific movements. Coaches should teach correct technique, warm up and practice should be appropriate or age and ability, should also keep up to date with new training guidelines and match rules to enhance safety
eg. Rugby scrum engagement sequence, Crouch, Set, Engage to reduce risk of injury and concussion
eg. Aerobics coach taking a step class must ensure correct step height, set up, appropriate footwear snd speed and ability of session
Explain adapting equipment as an extrinsic risk factor
Adapting equipment for younger people, smaller reachers, balls with less bounce. Smaller racks reduce the weight/load on a child’s arms therefore resulting in ligament and tendon injures, even joint problems
Explain protective clothing and equipment as an extrinsic risk factor
Protective clothing is now mandatory in most sports to reduce injury risk. Equipment should be age and size appropriate, follow sporting regulations, be checked for damage frequently
eg. shin pads in football, gum shields in hockey, batsmen in cricket wear knee guards
Explain technological advancements (sport-specific clothing) as an extrinsic risk factor
Maximise performance while reducing injury risk
-second skin, leotards flexible for gymnasts and dances to maximise ROM, smooth to minimise air resistance for cyclists and skiers, this reduces fatigue
-wick away moisture, aiding thermoregulation and preventing hear exhaustion in long distance events
-lightweight
-contain padding, reducing impact of external forces in contact sports such as american football to protect shoulder girdle from fractures and dislocations
Explain appropriate footwear as an extrinsic risk factor
Footwear designed for the demands of sport, the specific athlete and playing surface
eg. distance runners require cushioning for shock absorption, basketball shoes require lateral ankle support
Explain inappropriate intensity, duration and frequency as an extrinsic risk factor
The principles of training must be followed to ensured minimised injury risk. Stress placed on body must be appropriate to individuals age, ability, stature and injury stats. Stress must be gradually increased to push adaptation but not compromise health and wellbeing
-If the intensity is too high, acute injures may occur as forces placed upon connective tissues and joints is too high
-If frequency and duration is too great, acute inflammatory injuries may occur, such as tendinosis or chronic overuse injures such as stress fractures may develop
-If training does not injure a variety of exercise and rest intervals, repetitive strain and overuse injures develop
-Rest and recovery is important to allow the body to repair and to minimise the risk of overuse injures
