Physiological strategies to prevent musculoskeletal injuries

Question 1

Sports Injury prevention can be characterised by

Answer 1

Any process by a coach, athlete or sports admin to minimise the risk of injury

Question 2

The 5 preventive injury strategies

Answer 2

preparticipation screening, physcial fitness appropriate to activity, correct technique and skills, adequate warm up/stretching and cooldown procedure, rehab previous injuries.

Question 3

Pre-participation screening

Answer 3

Taken by all individuals before commencing or increasing physical activity.

Question 4

Physical Prep for athletes

Answer 4

SPIF: Specificity, Progressive overload, Intensity, Frequency

Question 5

Physiologically preparing

Answer 5

Increase heart rate and respiratory rate, resulting in increased delivery of oxygen to working muscles. Increases blood flow to muscles.

Question 6

Psychologically preparing

Answer 6

Prepares mind for competition by increasing focus, attention and concentration.

Question 7

Phases of warm-up

Answer 7

General phase (low to moderate intensity, 5 mins), Dynamic stretching (Leg kicks, side swings, lunges arm swings), sport specific phase. (Run throughs, throwing, catching, drill replicating the specific movement patterns during sport)

Question 8

Cool down main aims

Answer 8

Prevent venous pooling, ensure waste products (eg lactic acid), are broken down and removed from blood. Reduces potential for muscle soreness, allow body to return to resting state

Question 9

Rehab

Answer 9

Process of returning to optimal functioning as well as reduce chance of re-injury.

Question 10

Before returning to physical activity, person should answer ‘yes’ to all following questions:

Answer 10

Is the injured area pain free, can the injured area be moved through full range of motion. enough strength to comfortably complete the activity, mentally prepared to return to activity.