Injury Prevention And Rehabilitation

Question 1

Warm up

Answer 1

Lasts 20-45 minutes
Gradually increases intensity
Three stages
HR rising activity to increase temperature, blood flow and breathing frequency and o2 delivery to the muscles

Stretching and mobility exercises

Question 2

Cool down

Answer 2

Lasts 20-30 minutes
Gradually decreasing intensity
Several stages

Moderate intensity activity around 45-55 percent of vo2 max to maintain HR

Stretching exercises to reduce muscle tension, increase muscle relaxation and gradually lower the muscle temperature

Question 3

Effects of static stretching

Answer 3

Has no effect on injury prevention

May reduce the peak force produced in the Achilles’ tendon

Question 4

Rehabilitation

Answer 4

The process of restoring full physical function after an injury has occurred

Question 5

Three stages of rehabilitation

Answer 5

1. Early stage: gentle exercise encouraging damaged tissue to heal
2. Mid stage: progressive loading of connective tissues and bones to develop strength.
3. Late stage: functional exercises and drills to ensure the body is ready to return to training

Question 6

Massage therapy

Answer 6

A physical therapy used for injury prevention and soft tissue injury treatment

Question 7

Stretching phases

Answer 7

Acute phase: First 3 days
Mid phase: after three days- up to three weeks
Later phase: A further two weeks
Long term: Increase the range of motion

Question 8

Cold therapy or cryotherapy

Answer 8

Applying ice or cold to an injury or after exercise for a therapeutic effect, such as reduced swelling

Question 9

Heat therapy

Answer 9

Applying heat to an area before training for a therapeutic effect such as increased blood flow

Question 10

Contrast therapy

Answer 10

The use of alternate cold and heat for a therapeutic effect, such as increased blood flow

Question 11

NSAIDs

Non steroid anti-inflammatory drugs

Answer 11

Medication taken to reduce inflammation temperature and pain following injury

Question 12

Physiotherapy

Answer 12

Physical treatment of injuries and disease using methods such as mobilisation, massage, exercise therapy and postural training

Question 13

Arthroscopy

Answer 13

A minimally invasive surgical procedure to examine and repair damage within a joint

Question 14

Open surgery

Answer 14

Under general or local anaesthetic an incision is made to open a joint to repair or reconstruct damaged structures.

Question 15

Mensci

Answer 15

A tough disc of fibrocartilage in the knee joint which stabilises and absorbs shock during weight-bearing activity