Injury Prevention, Recovery and Rehabilitation

Question 1

Name and explain different methods of PREVENTING injury
(give examples where necessary)

Answer 1

1.Screening:
-identifies past/current injuries
-assesses joint mobility
-identifies muscle imbalances

2.Flexibility training
(Explained separately)

3.Warm up
(already explained in a different set of flashcards)

4.Taping and Bracing:
Provides support and stability at joints

5.Protective Equipment:
-Gum shields
-Helmets
-Shin Pads
-Padding (personal and general)

Question 2

Explain the 4 different types of stretching

Answer 2

Active-actively moving into stretched position without assistance

Passive- help of external force (object or partner) to hold position

Static- muscle is held in stationary positions around 10 seconds or more

Ballistic- Swinging or Bouncing movements to push a body part even further beyond its normal range of movement (Use of Momentum)

Question 3

Name and explain different rehabilitation methods from exercise

Answer 3

1.Proprioceptive training:
-Uses hopping, jumping and balancing exercises to restore lost proprioception and allow our body to control the position of an injured joint subconsciously.

2. Strength training:
   -free weight
   -Machine weights
   -body weight

3.Hydrotherapy (explained separately)

4.Hyperbaric chambers (explained separately)

5.Cryotherapy (explained separately)

Question 4

Explain hydrotherapy
(mention advantages within answer)

Answer 4

-exercises which take place in heated water
-gradually reintroduce weight baring
-exercising against resistance of the water helps strengthen injured area

Question 5

Explain cryotherapy
(mention advantages within answer)

Answer 5

-Use of cold temperatures to treat injuries
-Lasts 3 minutes or less
-performer must wear gloves and socks
-Reduces pain and inflammation and swelling to injured area
-Blood circulation to the core remains consistent within chamber
-Increased blood flow to rest of the body once finished

Question 6

Explain hyperbaric training
(mention advantages within answer)

Answer 6

-A highly pressurised oxygen chamber
-Reduces recovery time
-Increased haemoglobin saturation
-increased O2 delivery to injured area
-increased oxygen dissolved in blood plasma
-reduced swelling
-Stimulates production of white blood cells

Question 7

Name and explain different methods of RECOVERY from exercise
(give examples where necessary)

Answer 7

1.Massages:
-prevent/relieve soft tissue injuries
-removes lactic acid
-relieves tension and pressure

2.Foam Rollers:
-Release tension and tightness in muscles

3.Ice baths

4.Cryotherapy

5.Compression Garments:
-improves blood circulation
-helps with the removal of blood lactate
-reduces inflammation

Question 8

Give features/the importance of sleep

Answer 8

-At least 8 hours of sleep
-Deep Sleep/Non REM (rapid eye movement) sleep is important for muscle recovery
-Muscle relaxation