Injury Prevention & Rehabilitation :)

Question 1

screening

Answer 1

done to identify potential risks and complications from exercise

• could involve ecg to detect heart problems
• examines musculo-skeletal system to see current or past injuries

disadvantage as tests aren’t 100% accurate so could produce false positive or false negative

Question 2

protective equiptment

Answer 2

wearing appropriate equipment can help reduce injuries

-must follow ngb regulations

Question 3

warm-up

Answer 3

helps prepare body for exercise

1. cardiovascular exercise such as jogging
2. stretching/flexibility exercises
3. sport specific movement patterns

Question 4

warm up benefits

Answer 4

• reduces possibility of injury - increased flexibility
• psychological benefit - mental rehearsal/relaxation
• rehearsal of skills in activity
• adequate blood flow to heart
• increased body/muscle temp
• better oxygen delivery and blood flow
• better chemical reactions/metabolism
• synovial fluid released - elasticity of connective tissue

Question 5

active stretching

Answer 5

stretched position held by own muscles providing resistance to improve flexibility - flexing muscle opposite target muscle

Question 6

passive stretching

Answer 6

stretch occurs with the help of external force such as another part of body, wall or partner

Question 7

static stretching

Answer 7

muscle stretch is held in fixed position for 30 secs…

Question 8

ballistic stretching

Answer 8

performing stretch with swinging or bouncing movement to push body part further

Question 9

taping

Answer 9

taping a weak joint with elastic to still allow movement but provide support too

Question 10

bracing

Answer 10

hinged support that gives extra stability after injury

Question 11

proprioceptive training

Answer 11

uses hopping, jumping and balancing exercises to restore lost proprioception (ability to sense movement within joints)

teach body to control position of injured joint subconsciously

Question 12

strength training

Answer 12

uses resistance such as weights machines or body weight

increases strength and counteracts muscle wastage as result of injury

Question 13

hyperbaric chambers

Answer 13

use of high pressure chambers with 100% oxygen to reduce recovery time

pressure increases amount of oxygen that can be breathed in meaning more oxygen to injured area

excess oxygen dissolved into blood plasma to reduce swelling and stimulate white blood cell activity to increase blood supply at injury site

Question 14

cryotherapy

Answer 14

use of cold temperatures to treat injuries

ice baths and cryogenic chambers are often used as part of post-match recovery.

constricts blood flow - reducing swelling and aiding recovery

whole body cryotherapy treats whole body not just one muscle

Question 15

hydrotherapy

Answer 15

use of water to treat injuries

buoyancy of water supports body weight so allows more exercise to be performed

increased temperature promotes circulation and flexibility whilst decreasing swelling and relieving pain

Question 16

compression garments

Answer 16

compression prevents blood from pooling, helping circulation and stopping muscle fatigue

Question 17

massage

Answer 17

treatment that can prevent or relieve soft tissue injuries

• increased blood flow
• removal of lactic acid
• stretching soft tissue to relieve pressure
• breakdown of scar tissue

Question 18

rollers

Answer 18

release tension and tightness in muscle

used to prevent injury and improve mobility

Question 19

cold therapy

Answer 19

cooling surface of skin causes vasoconstriction of blood vessels decreasing blood flow and reduces swelling

reduces muscle spasms by decreasing motor activity

whole body cryotherapy sometimes used

Question 20

ice baths

Answer 20

5-10 mins in ice bath causing blood vessels to tighten reducing blood flow and swelling

upon leaving- fresh oxygenated blood rushed into muscles
old blood leaves flushing out lactic acid

Question 21

sleep

Answer 21

should get minimum of 8-9 hours sleep night

non-REM sleep is deepest part of sleep

• brain waves at their slowest
• blood flow directed away from brain to muscles
• restores energy in muscles and repairs damage

Question 22

nutrition

Answer 22

glycogen should be replenished in first 20 mins after exercise to enhance performance the next day

Question 23

acute injury

Answer 23

sudden injury caused by specific impact or traumatic event where sharp pain is felt

Question 24

fracture

Answer 24

acute - break or crack in the bone

simple/closed is a clean break that doesn’t penetrate the skin
compound/open is when the soft tissue is damaged and can lead to infection

Question 25

dislocation

Answer 25

acute - ends of bones are forces out of positions at joints

Question 26

strains

Answer 26

acute - ‘pulled’ MUSCLE when it is stretched too far or torn

Question 27

sprain

Answer 27

acute - when LIGAMENTS are pulled too far or tear

Question 28

chronic injury

Answer 28

injury that occurs after playing sport or exercise for a long time. it develops slowly and can last a long time, often ignore which makes it worse and stay for longer

Question 29

achillies tendonitis

Answer 29

tendonitis causes pain and inflammation of the tendon

located at the back of the ankle - connecting the gastrocnemius to the heel bone

Question 30

stress fracture

Answer 30

most common in weight-bearing bones of legs

happen when muscles become fatigued and so arent able to absorb shock of exercise - transfers stress overload onto bone causing a tine crack and swelling

Question 31

tennis elbow

Answer 31

muscles and tendons become inflamed and tiny tears occur around elbow

activities that produce repeated stress on elbow through overuse can cause this