injury rehabiliation

Question 1

what are the two types of sport injuries

Answer 1

acute and chronic

Question 2

acute injury

Answer 2

occurs suddenly during exercise and is normally from one single movement

Question 3

examples of acute injuries

Answer 3

dislocation
fracture

Question 4

symptoms of acute injuries

Answer 4

swelling
immediate pain
reduced movement
(SIR)

Question 5

spiral fracture (acute injury)

Answer 5

occurs when torque (rotating force) is applied along the axis of a bone

Question 6

all types of acute injuries (COCSBLG)

Answer 6

closed
open
commiuted
spiral
longitudinal
buckle
greenstick

Question 7

what is a bone fracture

Answer 7

break or crack in bone

Question 8

open fracture

Answer 8

when bone damages or penetrates tissue of skin

Question 9

closed fracture

Answer 9

break remains inside skin and doesn’t damage tissue

Question 10

ligaments

Answer 10

hold joint in place

Question 11

where is most frequently dislocated

Answer 11

shoulder
knee

Question 12

tendons

Answer 12

attach muscle to bone

Question 13

symptoms of dislocation

Answer 13

deformation
pain
swelling
(DPS)

Question 14

causes of dislocation

Answer 14

falls, heavy impacts

Question 15

greenstick

Answer 15

-occurs in children
-bone partly fractures on one side but doesnt break
-bones are fragile and softer and easier to bend in children

Question 16

commuited fracture

Answer 16

bone breaks into 3 or more pieces

Question 17

longitudinal fracture

Answer 17

break that occurs along the length of the bone

Question 18

buckle fracture

Answer 18

occurs in children
bone deforms but doesn’t break

Question 19

dislocation

Answer 19

where ends of bones are forced out of position

Question 20

strains

Answer 20

called ‘torn muscle’
where muscle fibres stretched too far and tear
occurs when performer accelerates and decelerates

Question 21

sprains

Answer 21

occurs when ligament stretched too far or tears

Question 22

chronic injuries

Answer 22

occur after long time from repeated movements

Question 23

examples of chronic inuries

Answer 23

archilles tenositis
stress fracture
tennis elbow

Question 24

ligaments

Answer 24

bone to bone

Question 25

Achilles tendonitis

Answer 25

over-use injury
pain and inflammation of tendon
achilles tendon located at back of angle
longest tendon in body
used for walking and running

Question 26

stress fracture

Answer 26

-over use injury
-area becomes swollen
-muscles bcome fatigued and no longer able to absorb added shock from exercise

Question 27

tennis elbow

Answer 27

-over-use injury
-occurs in wrist
-msucles and tendons inflamed and tiny tear at elbow
-often occurs in tennis

Question 28

injury prevention methods

Answer 28

screening
protective equipemnt
warm up

Question 29

screening

Answer 29

-help those at risk of complications from exercise
-help detect problem before symptoms occur
-CRY heart scanning-young athletes
-ECG-asses and monitor performers heart
-screening assesses muscle imbalances, core strength, range of joint movement

Question 30

dis of screening

Answer 30

-not always 100% accurate
-may miss problem(false negative)
-identify problem that doesn’t exist(false positive)

Question 31

protective equipment

Answer 31

football-shin pads
hockey-pads, shin guards, helmet
rugby-scrum cap, gum shield

Question 32

warm up

Answer 32

-increases elasticity
-stage 1-cardiovascualr exercise e.g jogging
-that gently increase HR
-stage 2-stretching
-stage 3-moving patterns e.g shooting practice

Question 33

all types of stretching

Answer 33

-active
-passive
-static
-ballistic

Question 34

active stretching

Answer 34

-involves performer working on one joint, pushing it beyond its point of resistance, lengthening muscles and connective tissue surrounding it.

Question 35

passive stretching

Answer 35

-when stretch occurs with the help of an external force e.g partner

Question 36

static stretching

Answer 36

stretching with no movement
involves holding a position
e.g plank

Question 37

ballistic stretching

Answer 37

performing a stretch with bouncing and swinging movements
good for performers who need lot of flexibility e.g gymnast

Question 38

taping and bracing

Answer 38

helps with support and stability
reduces risk of injury
tape on muscles=more elastic

Question 39

injury rehabilitation methods

Answer 39

proprioceptive training
strength training
hyperbaric chambers
cryotherapy
hydrotherapy

Question 40

proprioceptive training

Answer 40

-focuses on exercises that unblance body and require control
-uses hopping, jumping and balance exercises to restore lost proprioceptors
-e.g balance board that wobbles strengthens joint of ankle

Question 41

strength training

Answer 41

-uses resistance
-resistance may be weight machines, free weights, use of TheraBands

Question 42

example of free weights

Answer 42

-dumbells,kettlebells

Question 43

machine weights

Answer 43

machine has most of the control
used in early stages of an injury

Question 44

bodyweight

Answer 44

using body as resistance
e.g plank
improves core strength

Question 45

TheraBands

Answer 45

made of latex
can have different strengths
light resistance used at rehabilitation
slowly more resistance is added

Question 46

hyperbaric chambers

Answer 46

-reduces recovery time of an injury
-chamber is pressured and has 100% pure oxygen rather then normal 21%
-pressure increases amount of oxygen meaning more oxygen can be diffused in injured area
-reduces swelling
-increasepressure
increase ressure gradiet
more oxygen able to breath in
combination of increased 02 and pressure means oxygen able ton penetrate through blood vessels and tissues reciveing oxgen in injured area

Question 47

cryotherapy

Answer 47

-use of cooling to treat injuries
-betweeen limbs and core
-when in=towards core
-when out=towards limbs
-involves RICE
rest, ice, compression, elevation
-ice baths also form of cryotherapy
-uses chambers
-chamber cooled by liquid nitrogen to temp below -100c
-athlete stays in for 3 minutes
-cold makes body react as if hypothermic
blood shunted away from limbs towards core maintain core temp
-blood from arms and legs move to core to keep warm and protect organs from cold
-leaving chamber, blood goes back to arms and legs full of oxygen helping injury

Question 48

hydrotherapy

Answer 48

-takes place in warm water
-used to improve blood circulation
-relieves pain and relaxes muscles
-heated to approx 35c
-buoyancy of water helps to support body weight
-resistance of water=strength developed
-examples include squats and walking
-quicker exercises are done, more resistance there is from water

Question 49

what is the relationship between speed and drag

Answer 49

as speed increases, so does drag

Question 50

surface drag

Answer 50

friction between surface of object and liquid/gas its travelling through

Question 51

ways to reduce surface drag

Answer 51

tight clothing as made of materials with low surface drag
thin bike tyres

Question 52

form drag

Answer 52

force exerted by fluid or gas on objects leading edge

Question 53

relationship between streamline and drag

Answer 53

less streamlined something is, the more drag

Question 54

how can cyclist reduce their from drag

Answer 54

lean forwards

Question 55

reducing drag (cross sectional area)

Answer 55

cross sectional area
-smaller cross secotional area, reduces drag
crouching down low makes cross sectional area as small as possible helpong them reach high veloctiy and reducing drag

Question 56

shape and surface of moving object

Answer 56

making shape of an object or body more streamlined and aerodynamic reduces drag and increase velocity
-can be done by tight fitting clothing meaning low drag material
specifically shaped helmets

Question 57

Bernoulli principle-downward lift force