Injury prevention and the rehabilitation of injury (P2)

Question 1

What are the symptoms of an acute injury?

Answer 1

. Sudden/sever pain felt straight away
. Swelling around the injured site
. Unable to bear weight
. Restricted movement
. Extreme leg or arm weakness
. Protruding bone or joint that is visibly out of place

Question 2

What is a fracture?

Answer 2

. A break or crack in the bone
. Simple/closed- clean break through the bone and no penetration to the skin or damage to tissue.
. Compound/open- Where the soft tissue or skin is damaged.

Question 3

What is a dislocation?

Answer 3

Occurs at joints and causes severe pain. It occurs when the end of bones are forced out of position.

Question 4

What is a sprain?

Answer 4

A sprain occurs to ligaments when excessive force is applied to joints and the ligament is stretched too far or tears.

Question 5

What is a strain?

Answer 5

Occurs wen muscle fibres and stretched too far and tear.

Question 6

When might acute injuries occur?

Answer 6

Dislocation- Whem making contact with another player
Strain- In team games where there is a lot of accelerating and decelerating
Sprain- In sports with a lot of twisting and turning, changing direction.
Fracture- suddeen excessive impact from a bad tackle in football

Question 7

Name the types of acute injury?

Answer 7

. Fracture
. Dislocation
. Sprain
. Strain

Question 8

What types of chronic injuries are there?

Answer 8

. Achilles tendonitis
. Stress fracture
. Lateral epicondylitis/ tennis elbow

Question 9

What are the symptoms of chronic injuries?

Answer 9

. Pain during exercise
. Dull ache during rest
. Swelling

Question 10

What is achilles tendonitis?

Answer 10

An over use injury that causes pain and inflammation of the Achilles tendon.

Question 11

What is a stress fracture?

Answer 11

An over-use injury where the affected area becomes tendor and swollen.

Question 12

What is lateral epicondylitis/tennis elbow?

Answer 12

An over use injury that occurs to the extensor muscles that are used to straighten the wrist.

Question 13

What are the five injury prevention methods?

Answer 13

. Screening
. Protective equipment
. Warm up
. Flexibility training 
. Bracing and Taping

Question 14

What six ways can screening help?

Answer 14

. Identifies those of potential risk of complications from exercise
. prepares performers for their sport
. can enhance performance
. reduces the chance of injury
. can detect a problem early before symptoms develop
. can save lives

Question 15

What two forms of screening are there?

Answer 15

CRY- Cardiac Risk in the Young

Musculo-skeletal screening

Question 16

What does musculo-skeletal screening assess to prevent injury?

Answer 16

. Muscle imbalances
. Core strength
. Range of joint movement
. Postural alignment
. Mobility

Question 17

How does wearing Protective Equipment reduce the chance of injury?

Answer 17

If it is fitted correctly and meets NGB standards

Question 18

How does a warm up reduce the chance of injury?

Answer 18

. Increases elasticity of muscle tissue
. Increases body temperature
. Increases heart rate and respiratory rate
. Blood is directed to the muscles as a result of the vascular shunt mechanism

Question 19

What are the four types of flexibility training that help to prevent injury?

Answer 19

. Active/dynamic stretching
. Passive stretching
. Static stretching
. Ballistic stretching

Question 20

What is an active stretch? and give an example

Answer 20

When a stretched position is held by the contraction of an agonist muscle. e.g lifting your leg up and holding it into position. Tension in hip flexors help to relax the antagonist being stretched (gluteals)

Question 21

What is a passive stretch? and give an example

Answer 21

Uses an external force to help the stretched position. e.g using a wall to push against to stretch the gastrocnemius

Question 22

What is a static stretch? and give an example

Answer 22

When the muscle is held in a stationary position for 10-30 seconds . e.g touching your toes for a hamstring stretch

Question 23

What is a ballistic stretch? and give an example

Answer 23

Uses swinging and bouncing movements. e.g bouncing toe touches

Question 24

How does taping help to prevent injury?

Answer 24

Can be used to support and stabalise a weak joint to prevent injury. It is called kinesiology tape

Question 25

How does bracing help to prevent injury?

Answer 25

Bracing is more substantial than taping and provides added stability to muscles and joints that are weak or previously injured.

Question 26

How does proproiceptive training help to rehabilitate after an injury? and give an example

Answer 26

Uses exercises to restore lost proprioception and teaches the body to control the position of a joint subconsciously. e.g balance board for an ankle injury

Question 27

How does strength training help to rehabilitate after an injury?

Answer 27

Uses resistance of some kind to prepare the body for exercise by improving control, balance and posture.

Question 28

How do hyperbaric chambers help to rehabilitate after an injury?

Answer 28

The chamber is highly pressured with 100% oxygen which means more oxygen can be breathed in and diffused to the injured area.

Question 29

How does whole body cryotherapy help to rehabilitate after an injury?

Answer 29

Takes place in a cryogenic chamber to a temperature below -100 degrees and they remain in it for 3 minutes . Blood flows purely to the core but when leaving the chamber, fresh o2 flows to the rest of the body and heals injured cells.

Question 30

How does hydrotherapy help to rehabilitate after an injury?

Answer 30

Takes place in warm water (35-37 degrees) and is used to improve blood circulation, relieve pain and relax muscles. Buoyancy of the water helps relieve load on joints. exercise against resistance strengthens injured area.

Question 31

How do compression garments help recovery from exercise?

Answer 31

The aim is to improve blood circulation, remove blood lactate, effect of DOMs and prevent medical problems such as deep vein thrombosis.

Question 32

How does massage help recovery from exercise?

Answer 32

This can prevent or relieve soft tissue injuries by:
. increasing blood flow
. removes lactic acid
. breaks down scar tissue

Question 33

How do foam rollers help recovery from exercise?

Answer 33

Form of self massage. It can relieve tension and tightness in the muscles .

Question 34

How does cold therapy help recovery from exercise?

Answer 34

Used after intense exercise where it can target any aches and pains. The cooling of the skin causes vasoconstriction reducing bleeding or swelling.

Question 35

How do ice baths help recovery from exercise?

Answer 35

It is used for 5-10 minutes after exercise and it causes blood vessels to tighten and drains blood out of the legs. When leaving the legs fill with new blood which helps to rebuild cells so they function better.

Question 36

How does cryotherapy help recovery from exercise?

Answer 36

Usually 3 minutes and is more pleasant than ice baths and targets whole body recovery.

Question 37

Explain the importance of sleep for improved recovery.

Answer 37

. Some muscle recovery is done during sleep

. Takes place in the third stage of non-REM sleep where brain waves are slowest so more blood to the muscles.

Question 38

Explain the importance of nutrition for improved recovery.

Answer 38

During exercise glycogen store decrease and need to be replenished. Replenishing in the first 20 minutes after exercise improves recover for the next day.

Question 39

What 4 types of strength training are there?

Answer 39

. free weights
. machine weights
. body weights
. therabands