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P.E - E.P Yr2 > Injury & Rehab > Flashcards

Injury & Rehab Flashcards

1
Q

What are the 2 main types of injuries

A

Traumatic

Overuse

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2
Q

What do traumatic injuries include? (8)

A

Bruising

Strain

Sprain

Wounds

Fracture

Head injury

Spinal cord injury

Cramp

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3
Q

What do overuse injuries include? (5)

A

Tendinopathy

Compartment syndrome

Shin splints

Bursitis

Stress fracture

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4
Q

Define bruising

A

Damage to small bv which causes bleeding within the tissues

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5
Q

Define a strain

A

Trauma to muscle due to overstretching + tearing of muscle fibres

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6
Q

Define sprain

A

Injury in joint caused by ligament being over stretched

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7
Q

Define wounds

A

Abrasion or puncture of skin

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8
Q

Define fracture

A

Breaks in the bone

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9
Q

Define head injury

A

Concussion or serious brain damage

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10
Q

Define cramp

A

Strong involuntary muscle contraction

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11
Q

Define tendinopathy

A

Inflammation of tendons

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12
Q

Define compartment syndrome

A

Pressure w/in muscles builds to dangerous levels.

Bv to cells ⬇️ = ⬇️O2 + nutrient delivery

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13
Q

Define shin splints

A

Pain along inner edge of tibia, usually caused by repeated trauma to connective muscle tissue

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14
Q

Define bursitis

A

Inflammation + swelling of bursa.

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15
Q

Define stress fracture

A

Small crack in bone or severe bruising w/in bone

Usually caused by overuse + repetitive weight bearing activity

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16
Q

What are the predictors of injury/risk factors?

A

Muscle weakness

Muscle imbalance

Muscle stiffness

Overtraining

Bio mechanical issues

Environment

Equipment

Etiquette

17
Q

PREDICTORS/RISK FACTORS

Explain muscle weakness

A

Lack of strength in certain muscle groups can cause strains

18
Q

PREDICTORS/RISK FACTORS

Explain muscle imbalance

A

Difference in strength produced by opposing muscle groups

Can cause strain or tendinopathy

19
Q

PREDICTORS/RISK FACTORS

Explain muscle stiffness

A

Muscle rigidity + tightness post exercise

20
Q

PREDICTORS/RISK FACTORS

Explain overtraining

A

When volume and intensity of exercise exceeds individuals recovery capacity.

Can lead to any overuse injuries

21
Q

PREDICTORS/RISK FACTORS

Explain biomechanical issues

A

Structural problems that cause irregular or uneven movements leading to pain and injury

Can lead to overuse injuries

22
Q

PREDICTORS/RISK FACTORS

Explain environment

A

Poor cond. or inappropriate facilities

Can lead to abrasion or fracture

23
Q

PREDICTORS/RISK FACTORS

Explain equipment

A

Incorrect use of equipment or not following NGB equipment guidelines

24
Q

PREDICTORS/RISK FACTORS

Explain etiquette

A

Poor sportsmanship or manipulation of rules that ⬆️ risk of injury

25
Q

What are the preventative measures to injuries (8)

A

Complete PAR-Q

Focus on strength + cond.

Sufficient rest

Warm up + cool down

Physio + massage

Protective equipment

Balanced comp. in training

Follow rules + obide by officials

26
Q

What is a PAR-Q

A

Physical activity readiness questionnaire = to identify if an ⬆️ in exercise could be inappropriate or dangerous for an individual.

Carried out by personal trainers & gym instructors

Incl. questions on health status, recent injuries, mobility problems + family medical history

27
Q

How does focusing on strength + conditioning act as a preventative measure to injuries

A

Build core stability

I.e weights or Pilates

Mobility training

I.e yoga or PNF

28
Q

Define core stability

A

Capacity of torso muscles to stabilise body during movement + assist w/ maintenance of posture + balance

29
Q

What are the 8 stages to the generic pathway for injury management

A

Immediate treatment (I.e first aid)

P.R.I.C.E (for minor strains and sprains)

Early management. diagnosis + treatment plan. Possibly surgery

Maintainence of CV fitness (hypoxic tent/swimming)

Rehabilitation - mobility + strengthening exercises

Rehab - Developing sport specific fitness

Rehab - technique specific training

Rehab - gradual return to comp. risk aware

30
Q

What does price stand for

A

Protect

Rest

Ice

Compression

Elevation

31
Q

Explain hypoxic tents

A

Used to mimic altitude by creating low O2 cond. while athletes sleep.

Body responds by ⬆️ RBC prod.

Preserves aerobic fitness so limits reversibility rather than aid recovery

32
Q

Explain electrotherapy

A

Treatments incl. ultrasound, transcutaneous electrical nerve stimulation, laser therapy + muscle stimulation.

⬇️ pain
⬆️ speed +strength of muscle contr.
⬆️ range of movement

Used to treat pain, inflammation + overuse injuries.

Also to limit reversibility whilst injured.

33
Q

What happens to the muscles during the reversibility phase?

A

Atrophy of muscle fibres

34
Q

Explain kinesio taping

A

Application of a strong yet flexible tape to support + compress body parts.

⬆️ bf to help drain waste products at a quicker rate = promote healing.

May ⬇️ pain
Aid proprioceptors + improve posture.

NEEDS to be used w/ conventional treatments, doesn’t heal injuries ALONE.

P.E - E.P Yr2 (5 decks)

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