Paper 2: Injury Prevention and Rehabilitation of Injury

Question 1

What’s an acute injury?

Answer 1

an injury caused by a sudden stress to the body

Question 2

What is a chronic injury?

Answer 2

an injury caused by a continuous stress to the body

Question 3

What are compression garments?

Answer 3

tight-fitting clothes (commonly socks) that aid venous return

Question 4

What is concussion?

Answer 4

An injury to the head, causing a loss of consciousness

Question 5

What is cryotherapy?

Answer 5

Using cold temperatures to treat injuries
- ice baths
- ice packs
- cryogenic chambers

Question 6

What is a dislocation?

Answer 6

The displacement of the bones that meet to form a joint

Question 7

What is DOMS?

Answer 7

Delayed onset muscle soreness - the fatigue/soreness felt in muscles following high-intensity exercise.

Question 8

What is a fracture?

Answer 8

a break in the bone

Question 9

What are hyperbaric chambers?

Answer 9

Chambers that are filled with pure oxygen. This high oxygen content aids recovery from injuries.

Question 10

What is rehabilitation?

Answer 10

Returning someone to full fitness following an injury.

Question 11

What is a simple fracture?

Answer 11

A clean, full break of the bone, with the damage only affecting the bone, not the surrounding area.

Question 12

What is a sprain?

Answer 12

The overstretching or tearing of ligaments.

Question 13

What is a stress fracture?

Answer 13

A small crack in the bone

Question 14

What is tendonitis?

Answer 14

An inflamed tendon

Question 15

Examples of acute injuries?

Answer 15

• Hard tissue injuries; injury to bone, e.g. fracture
• Soft tissue injuries; muscles e.g. strains and sprains
• Concussion

Question 16

Examples of chronic injuries?

Answer 16

• Hard tissue; stress fractures
• Soft tissue; a torn cartilage, tendonitis.

Question 17

What methods of injury prevention is there?

Answer 17

• Screening
• Warm-up
• Flexibility training
• Taping and bracing

Question 18

What is screening and how does it help injury prevention?

Answer 18

It is an assessment of the musculoskeletal system using numerous tests to identify an pre-existing injuries and predetermining factors for injury.

This can help pinpoint potentially risky movements which can be avoided, and areas which should be strengthened.

Question 19

How does warming up help injury prevention?

Answer 19

• Increase temperature of muscle
• Stimulating oxygen transport to the muscles
• Increase range of motion at the joints

Question 20

What is flexibility training and how does it help prevent injury?

Answer 20

Improves flexibility of the joint:

• Active
• Static
• Passive
• Ballistic

Question 21

How does taping and bracing joints help to prevent injury?

Answer 21

• Offers some protection against sprains and other joint injuries
• Stabilises the joint, ligaments and cartilage are secure with less chance of tearing
• Protective equipment, such as a rugby cap can also prevent injury

Question 22

What methods of injury rehabilitation is there?

Answer 22

• Proprioceptive training
• Strength training
• Hydrotherapy
• Hyperbaric chambers
• Cryotherapy

Question 23

What is proprioceptive training?

Answer 23

Proprioceptive training involves training the receptors found in the muscles, ligaments, and joints, which are responsible for detecting tension.

• Reduces risk of further injury

Question 24

What is strength training and how does it help injury rehabilitation?

Answer 24

• Gradually building up the strength of the muscles and surrounding ligaments to improve the stability and strength of the joint.
• Avoids muscle tears due to weak muscle

Question 25

What methods of strength of training can be used for injury rehab?

Answer 25

• Free weights
• Resistance machines
• Body weight
• Therabands

Question 26

What is hydrotherapy and how does it help injury rehabilitation?

Answer 26

• Water-based injury rehab method
• Allows athlete to increase their strength and fitness against a reduced level of resistance due to the buoyancy effect of the water
• Allows athletes to become more mobile, improve range of movement, improve coordination, and become more confident in using their injured body part

Question 27

What are hyperbaric chambers and how do they help injury rehab?

Answer 27

• Hyperbaric chambers involve the athlete sitting inside a chamber which is filled with 100 percent pure oxygen
• Enables the muscles to receive 100% oxygen due to fully saturated haemoglobin, alongside an increased white blood cell count at the injured area
• Can help reduced swelling at injured site

Question 28

What is cryotherapy and how does it help injury rehab?

Answer 28

• Cryotherapy involves treating an injury at a very low temperature
• Performer stands in a chamber at an extremely low temperature for a short amount of time
• Causes vasoconstriction to occur, reducing swelling.
• Once performer leaves chamber, oxygenated blood flows to the muscles, improving rate of recovery.
• Simpler methods include Ice packs and RICE principle

Question 29

What is DOMS?

Answer 29

Delayed Onset Muscle Soreness

• Damaged muscle fibres, through repetitive lengthening and shortening during contractions
• Aching 24-72 hours after exercise
• Pain and stiffness

Question 30

What methods of recovery from exercise are there?

Answer 30

• Compression garments
• Foam rollers
• Cold therapy

Question 31

What are compression garments and how do they help recovery from exercise?

Answer 31

Tight-fitting clothing items, such as shorts and socks

• Prevent blood pooling
• Aid circulation around the body
• Increases efficiency of oxygen transport to the working muscles, aiding their recovery
• Reduces inflammation response, reducing the painful effect of DOMS

Question 32

What are foam rollers and how do they help recovery from exercise?

Answer 32

Foam rollers are tubes of hard foam

• Similar to a deep tissue massage
• Increase blood flow to the muscles, aiding their recovery
• Improve flexibility by stretching the connective tissues about a joint

Question 33

What is cold therapy and how does it help recovery from exercise?

Answer 33

Cold temperatures to promote a number of physiological effects which can aid recovery

• Ice baths
• Constrict blood vessels and removing lactic acid from the tissues
• Reduce swelling and prevent further breakdown of tissue, once body returns to normal temperature, blood flow increases ensuring a faster rate of oxygen exchange at the muscles.

Question 34

What is the importance of sleep and nutrition in recovery?

Answer 34

Less sleep = more likely injury
- more likely to commit a cognitive error through lack of concentration or increased levels of stress

Improve quality sleep = recovery
- regulate body’s immune system
- strengthens bones
- improve muscle mass
- improve musculoskeletal system
- protection from injuries

Nutrition = better recovery
- soft tissue = inflammation, increase monounsaturated fats which act as an anti-inflammatory, reduce saturated fats which are inflammatory

• Protein, proven role in repairing damaged muscle tissue, grow stronger and increase size of muscle mass