paper 2-injury prevention

Question 1

acute injuries

Answer 1

injuries that occur suddenly during exercise or competition
pain felt straight away

Question 2

chronic injury

Answer 2

occurs after playing sport or exercise for a long time
over-use injuries
ongoing injuries

Question 3

signs of an acute injury

Answer 3

sudden pain
severe pain
swelling
bone or joint visibly out of place

Question 4

types of acute injuries

Answer 4

Fractures
Dislocations
strains

Question 5

fractures

Answer 5

a break or crack in bone

Question 6

what are the two types of fractures

Answer 6

simple/closed fracture-break of bone that doesn’t penetrate through skin or damage any surrounding tissue

complex/open fracture-when skin and tissue has been damaged

Question 7

what are all the types of fractures

Answer 7

spiral
committed
longitudinal
greenstick
buckle

Question 8

spiral fracture

Answer 8

a winding break

Question 9

comminuted fracture

Answer 9

bone breaks into 3 or more pieces

Question 10

longitudinal fracture

Answer 10

break that occurs along length of bone

Question 11

buckle

Answer 11

occur in children
where bone deforms but doesnt break

Question 12

greenstick

Answer 12

occurs in children
partial break one side but deosnt break completely
bones in younger children softer and more elastic so can bend

Question 13

dislocations

Answer 13

ends of bones are forced out of position
often occur from contact with another player
often can see bone visibly out of place

Question 14

strains

Answer 14

muscle fibres stretched too far and tear
takes place if intensity too high

Question 15

sprains

Answer 15

occur where ligaments stretched too far and tear

Question 16

chronic injuries

Answer 16

dull ache when you rest
swelling

Question 17

Achilles tendonitis

Answer 17

over use injury that causes pain and inflammation of tendon

Question 18

stress fracture

Answer 18

over use injury where area becomes tender and swollen

Question 19

tennis elbow

Answer 19

over-use injury
msucles and tendons become inflammed
tiny tears occur at outside of elbow
often occurs in tennis

Question 20

what is the medical term for tennis elbow

Answer 20

lateral epicondysitis

Question 21

injury prevention methods

Answer 21

screening
protective equipment
warm up
taping and bracing
stretching

Question 22

screening

Answer 22

can be used before symptoms occur

Question 23

protective equipment examples in sport

Answer 23

football-shin pads
rugby-srum cap and gumshield
hockey-leg guard, shin guard

Question 24

warm up

Answer 24

shoudl be perfromed before any training session
reduces injury by increasing elasticity of muscle tissue
increases muscle temp
body temp
oxygen delivery to working muscles
blood flow

Question 25

3 stages of a warm up

Answer 25

stage 1-cardiovascualr activity e.g jogging
gently increases heart rate
increases cardiac output
increases vascular shunt to more blood flow to working muscles
together, increase amount of oxygen going to working muscles
stage 2-flexibility/stretching
4 types of stretches
ballistic
passive
active
static
third stage-movement patters e.g practising shooting or dribbiling

Question 26

what are the 4 types of stretching

Answer 26

ballistic-stretching with swinging or bouncing movements
passive-stretching with help of external force e.g. partner
active-focusing on one joint pushing it beyond its resistance
static-stretching with no movement

Question 27

taping and bracing

Answer 27

gives extra support to damaged muscle

Question 28

what do injury rehabilitation methods do

Answer 28

reduce recovery time

Question 29

proprioreceptive training

Answer 29

uses hopping, jumping and balance exercises to restore lost proprioception and teach body to control the position of an injured joint subconsciously
e.g balance borad, standing on wobble board helps strngthen injuried joint

Question 30

strength training

Answer 30

uses resistance
resitance may be free weights or restitance machines
use of therabands
free weights-e.g dumbbells, have to also be controlled when liftted and muscles have to stabilise the weight too

Question 31

machine weights

Answer 31

good for earlier stages of recovery as machines have a lot of the control
improve strength, starting from high and slowly increasing strength

Question 32

body weight

Answer 32

using body for resistance e.g plank
improves core strength
reduces injury

Question 33

therabands

Answer 33

made of latex
light reistnace bands used for rehabilitaion and can improve and get gretaer resinace bands as injury improves

Question 34

hyperbaric chambers

Answer 34

chamber is pressurised
100% pure oxygen
pressure increases how much oxygen can be breathed in
more oxygen can be diffused in injured area
excess oxygen dissolves into blood plasma where it can reduce swelling

Question 35

hydrotherapy

Answer 35

takes place in warm water
used to improve blood circulation
relieves pain and relaxes muscles
heated to approximaelt 35-37 degrees
buyoncny of water helps support body weight
exercising against resisted water, helps strengthen injured area

Question 36

massages

Answer 36

prevent or relieves soft tissue injuries
benefits of massages
removes lactic acid
relieves tension and pressure
improves blood flow to soft tissue so more 02 can pass through and help repair any damage
foam rollers-improve mobility and release tightness and tension in muscles

Question 37

cold therapy

Answer 37

after intense exercise
targets minor pains and aches
using ice causes vasocnstriction, reducing blood flow and redcuing any bleeding or swelling
reduces in sweeling helps with more movement

Question 38

ice baths

Answer 38

get into ice bath for 5-10 mins
cold water causes blood vessels to tighten
blood that leaves aslo takes away lactic acid that was built up from activity
purpose is to flusch lactic acid from muscles reducing soreness

Question 39

cryotherapy

Answer 39

msuch quicker version of ice baths
go in chamber for 3 minutes
and body returns back to normal

Question 40

importance of sleep and nutruiton on recovery

Answer 40

heavy training programme means need long good quality sleeps

Question 41

what is the deepest stage of sleep

Answer 41

NON-REM SLEEP-no rapid eye movement
brain waves are their slowest and blood flow dirceted away from brain and towards muscles to restore energy
if sleep too short, time for repair is cut too short

Question 42

nutrition

Answer 42

muscle glycogen stores decrease
need to be replenishes after exercise