injury prevention and rehab of injury

Question 1

what are the two types of injury

Answer 1

Acute injury
Chronic injury

Question 2

what is an acute injury

Answer 2

occurs suddenly, pain is felt straight away and is often severe
can experience, swelling, restricted movement, weakness

Question 3

what is a chronic injury

Answer 3

occurs over a long period of time, the injury develops slowly and are often ignored by performers until they have been made worse

Question 4

what are the most common acute injuries

Answer 4

fractures
concussion
sprains
dislocation

Question 5

what are the different types of fractures

Answer 5

open ( skin is broken ) - compound
closed ( skin is not broken ) - simple, avulsed ( small fragment of bone is pulled away from the main bone )
spiral
greenstick ( a break in softer bones )
stress ( tiny cracks )

Question 6

what is a luxation dislocation

Answer 6

a complete dislocation

Question 7

what is a subluxation dislocation

Answer 7

a minor dislocation

Question 8

what are the different grades of a sprain

Answer 8

occurs in the ligament
grade 1 : 1-25% collagen fibres torn
grade 2 : 25-75 %
grade 3 : 75-100%

Question 9

where are the most common places a ligament sprain occurs

Answer 9

ATFL and ACL
it is caused by overstretch of a blow to the area

Question 10

what are the different grades of a strain

Answer 10

occurs in the muscle
grade 1 : 1-25% muscle fibres torn
grade 2 : 25-25%
grade 3 : 75-100 %

Question 11

where are the most common places a muscle strain occurs

Answer 11

hamstring and gastrocnemius
caused by poor warm up, over stretch

Question 12

what are the main types of chronic injury

Answer 12

Achilles tendonitis
stress fractures
tennis elbow

Question 13

explain Achilles tendonitis

Answer 13

when muscles contract tendons help to move the bones and joints
tendonitis is an over use injury, that causes pain and inflammation of the tendon
the Achilles tendon is the largest and strongest tendon in the body
it connects the gastrocnemius to the calcaneus and is used for walking and running etc
with regular activity it can be prone to inflammation

Question 14

explain stress fractures

Answer 14

over use injury
area becomes tendon and swollen
most common in the weight bearing bones or when there is an increase in the amount of exercise
when muscles become fatigued they are no longer able to absorb shock so the shock is transferred to the bone which causes tiny cracks

Question 15

explain tennis elbow

Answer 15

over use injury
muscles and tendons become inflamed and tiny tears occur on the outside of the elbow
medical term is lateral epicondylitis, the lateral epicondyle is a bony point on the outer elbow and any activity that places repeated stress on the elbow joint can cause tennis elbow

Question 16

what are methods of injury prevention

Answer 16

• screening
• use of protective equipment
• warm up
• flexibility training
• taping and bracing

Question 17

what is screening

Answer 17

used to help identify those that could be at risk of injury through complications that can arise as a result of excerise
allows coaches to prepare performers and reduce injury
detects early problems before symptoms occur

Question 18

what is CRY

Answer 18

cardiac risk in the young
an ECG is used to access and monitor a performers heart and undertaking the test is encouraged by most governing bodies due to the demands that their sport has and the stress it can place on the heart

Question 19

what is an ECG

Answer 19

electrocardiogram machine where electrodes are placed onto the chest and wires are connected to a machine which produces a print out of the hearts electrical activity

Question 20

how can screening be used to prevent injury

Answer 20

identifies musculoskeletal condition of an athlete which can highlight past or current injuries
allows selection of relevant training programmes to prevent further injury
e.g.
- muscle imbalances
- core strength
- range of joint movement
- mobility

Question 21

what are the disadvantages of screening

Answer 21

-some tests are not 100% accurate and therefore may miss a problem ( false negative )
- some tests can identify a problem that doesn’t actually exist ( false positive )
- cause increased anxiety when an athlete finds out they have health problems

Question 22

why should a performer warm up

Answer 22

stretches the muscles, which increases elasticity and increases heart rate and breathing rate
more oxygenated blood for respiring muscles

Question 23

what is stage 1 of a warm up

Answer 23

cardiovascular excersise e.g. jogging
to increase HR and the amount of oxygen delivered to working muscles

Question 24

what is stage 2 of a warm up

Answer 24

stretching and flexibility excersises particularly in the muscles and joints that will be most active during exercise

Question 25

what is stage 3 of a warm up

Answer 25

practise of movement patterns that would be performed within the sport e.g. practising shooting in a basketball or netball

Question 26

what are the 4 main types of stretching that can be performed to help prevent injuries from occurring

Answer 26

Active Passive Static Ballistic

Question 27

what is active stretching

Answer 27

when a stretch position is held by the contraction of an agonist muscle

Question 28

what is passive stretching

Answer 28

uses an external force to help the stretched position

Question 29

what is static stretching

Answer 29

stretching whilst not moving holding it for 30 seconds

Question 30

what is ballistic stretching

Answer 30

performing a stretch with swinging or bouncing movements to push the body part even further

Question 31

what is taping

Answer 31

taping a weak joint can help support and stability and reduce risk of injury zinc oxide is used for ankle joints kinesiotape is used for muscle injury bracing is used for extra stability

Question 32

what is proprioceptive training

Answer 32

an injury rehabilitation method

Question 33

what is proprioception

Answer 33

a subconscious process using a system of receptor nerves called proprioceptors. for smooth, muscle co ordination the brain needs to have an accurate knowledge of arm and leg position and how fast these body parts are moving.

Question 34

where are proprioceptors located

Answer 34

in the muscles, joints and tendons

Question 35

what does proprioceptive training use

Answer 35

hopping, jumping and balance excerises to restore lost proprioception and teach the body to control the position of an injured joint subconsciously

Question 36

what is the purpose/ use of a balance board

Answer 36

it wobbles as the person stands on it this strengthens the joint and at the same time re-educates the body to quickly react to the wobbly improvements without thinking about it

Question 37

what are the strength training methods of injury rehabilitation

Answer 37

strength training uses a resistance from a number of methods : - weight machines - free weights - body weights - therabands

Question 38

what is the aim of a hyperbaric chamber

Answer 38

- reduced recovery time for an injury

Question 39

how does a hyperbaric chamber work

Answer 39

- chamber is pressurised and there is 100% pure oxygen - pressure increases the amount of oxygen that can be breathed in and this means more oxygen can be diffused into the injured area - the excess oxygen dissolves into the blood plasma where it can reduce swelling and stimulate white blood cell activity and increase blood supply to injured area

Question 40

what is cryotherapy

Answer 40

the use of cold temperatures to treat an injury

Question 41

how does cryotherapy work

Answer 41

the use of cooling to treat injuries P - protection O L - optimal loading I - ice C - compression E - elevation

Question 42

what happens in a cryogenic chamber

Answer 42

- chamber is cooled by liquid nitrogen to a temp below -100 and the patient remains in the chamber protected with socks, gloves and a swimming costume, for 3 minutes - the blood from the arms and legs flows towards the viral organs to protect them from the extreme cold - on leaving the chamber, the blood returns back to the arms and legs full of oxygen which helps heal injured cells

Question 43

what is hydrotherapy

Answer 43

warm water is used to improve blood circulation, relieve pain and relax muscles 35-37 degree water used to make exercise easier the buoyancy of water helps support the body weight and reduces the load on joints, this can strengthen and injured area