Injury Prevention and Rehabilitation

Question 1

acute

Answer 1

injury that happens suddenly

Question 2

fracture (a)

Answer 2

involves a bone being broken
oblique- fracture has an angled pattern
compound- skin is broken, been pierced by bone

stable- broken ends of bone line up

transverse- fracture has a horizontal fracture line

symptoms- swelling, pain, loss of function, bone coming out of skin, deformity

Question 3

Dislocation (a)

Answer 3

normal position of joint is altered, caused by a fall or blow, visibly out of place
is swollen, painful, can’t move joint
treatment- manipulation to reposition bones

Question 4

Sprain (a)

Answer 4

one or more ligaments are stretched, twisted or torn

caused by too much force being applied to joint

Question 5

Strain (a)

Answer 5

when muscle fibres stretch or tear

occurs when muscle is stretched beyond its limits

Question 6

chronic

Answer 6

occurs as a result of exercising over a long period of time

Question 7

achilles tendonitis (c)

Answer 7

overuse of achilles tendon

causes tendon to rupture

Question 8

stress fracture (c)

Answer 8

overuse injury

muscle becomes stressed and transfers stress onto bone causing a small crack

Question 9

tennis elbow (c)

Answer 9

inflammation of tendons at the elbow caused by the overuse of muscles on forearm- playing golf or tennis

Question 10

injury prevention

Answer 10

preparation before taking part in exercise to reduce the chance of sustaining an injury

Question 11

screening

Answer 11

used to identify current condition of athlete
can identify past + current injuries
can identify muscle imbalances + asses joint mobility
identify risks of complications from exercise eg cardiac arrest

Question 12

warm up

Answer 12

pulse raiser, familiarisation exercise, session
releases synovial fluid
increase HR blood flow- more o2 to muscles
increasing breathing rate- more o2 into lungs
increases body temp
mental and physiological prep

Question 13

taping + bracing

Answer 13

restricts movement

stabilises joint after injury

Question 14

cool down

Answer 14

gradually reduce intensity, stretch
reduces HR, body temp
removes lactic acid reducing DOMS
prevents blood pooling

Question 15

injury rehabilitation

Answer 15

methods after injury occurs to aid recovery

Question 16

proprioceptive + balance exercises

Answer 16

proprioception- body’s ability to sense movement within joints and joint position
aims to teach body to control the position of a deficient or injured joint
eg use of balance boards after ankle sprain- unpredictable movements of board re educate the body quickly

Question 17

strength training

Answer 17

increasing strength to counteract muscle wastage
weight- dumbbells etc can target injured muscle groups
- exercises can be made sport specific
machine weights- controlled, set movements for early stages of injury where athlete has control
-doesn’t always mimic sporting action
body weight- develop core strength, less stress on body
-low impact and builds lots of strength
therabands- elastics that provide resistance at varying resistances
-athlete can choose resistance

Question 18

hyperbaric chambers

Answer 18

athletes enter high pressure o2 chamber
high pressure forces 100% o2 to muscles so hb is fully saturated with o2
reduces swelling and increases WBCs at injured area
o2 reaches places it isn’t normally at as excess o2 dissolved in plasma
increases blood supply- new blood cells formed

Question 19

cyrotherapy

Answer 19

use of cold temperatures which causes blood vessels to vasoconstrict
blood is redistributed by vascular shunt mechanism
vasoconstrict- controlled by medulla, via symp or ps nervous system, pre capillary sphincters contract
occurs when in the cold then vasodilation occurs when they come out, flushing oxygenated blood to muscles
vasodilate- pre capillary sphincters relax, blood vessels widen
oxygenated blood reduces swelling, can manage pain and remain mobile
flushes lactic acid and aids recovery so athlete can return to training sooner
slow component of EPOC sped up
restores oxymyoghobin link

Question 20

hydortherapy

Answer 20

uses the principles of water to allow exercise and alter intensities
increases buoyancy- more exercise allowed compared to on land
increases temp and hydrostatic pressure- allows athlete to relax (no tension)
increases circulation which reduces swelling

Question 21

recovery methods

Answer 21

compression- prevents blood pooling and helps circulation which prevents fatigue
massage- involves rubbing and kneading to improve blood flow for soft tissue injuries- stretching of soft tissue to relieve pressure, breakdown of scar tissue
ice baths- similar effects to cryotherapy
sleep- non REM sleep, blood is redistributed from brain to muscles to restore energy and repair damage
nutrition- muscle glycogen stores need to be replenished
- protein helps body resynthesise glycogen more efficiently than carbs