Preventing Common Injuries Flashcards
Responsibilities of a GFI - 1 of 6 - Prevent
Prevent injury by carefully planning and delivering every exercise class
Responsibilities of a GFI - 2 of 6 - Provide
Provide regression for participants with movement limitations
Responsibilities of a GFI - 3 of 6 - Address
Address injuries that may occur during a class
Responsibilities of a GFI - 4 of 6 - Encourage
Encourage participants to work with their own individual limits and inform them that the have control over their workout intensity
Responsibilities of a GFI - 5 of 6 - Provide
Provide a safe environment for all participants
Responsibilities of a GFI - 6 of 6 - Manage
Manage risks and provide modifications for participants with limitations
Intrinsic Risk Factors - 1 of 4 - Pre-existing
Pre-existing injuries, ailments, and conditions
Intrinsic Risk Factors - 2 of 4 - Unhealthy
Unhealthy body composition
Intrinsic Risk Factors - 3 of 4 - Deconditioned
Deconditioned
Intrinsic Risk Factors - 4 of 4 - Strength
Strength or flexibility imbalances
Pre-existing Conditions - Prevention/Action (3 total)
- provide regressions to reduce ROM, intensity, complexity, and duration of exercise
- offer exercises that do not involve the affected body part and avoid ballistic exercises
- Physician consent is needed for those with known cardiovascular, pulmonary, or metabolic conditions
-Unhealthy Body Composition - Prevention/Action (2 total)
- Suggest lower impact exercises
- Demonstrate basic movements before progressing intensity or complexity
Deconditioned - Prevention/Action (4 total)
- Suggest fewer repetitions and sets and shorter exercise bouts
- Provide RPEs periodically
- Offer active recovery often
- Coach participants to focus on quality of movement and exercise technique
Strength or Flexibility Imbalance - Prevention/Action (4 total)
- Limit ROM by reducing the amount of joint movement required to achieve the exercise
- Begin with dynamic flexibility and end with static stretches
- Offer support i.e. yoga blocks
- Coach that the goal is to perform the movement pain free
Extrinsic Risk Factors - 1 of 9
Complexity, intensity, speed, and type of movement
Extrinsic Risk Factors - 2 of 9
Number of repetitions and sets
Extrinsic Risk Factors - 3 of 9
Surface
Extrinsic Risk Factors - 4 of 9
Footwear
Extrinsic Risk Factors - 5 of 9
Fatigue
Extrinsic Risk Factors - 6 of 9
Equipment
Extrinsic Risk Factors - 7 of 9
Climate/temperature
Extrinsic Risk Factors - 8 of 9
Altitude
Extrinsic Risk Factors - 9 of 9
Air quality
Complexity, Intensity, Speed, Type of Movement - Prevention/Action
-Demonstrate foundation layers first, and then provide advanced progressions
Number of Repetitions and Sets - Prevention/Action
-Suggest lighter loads or alternate exercises to allow active recovery
Surface - Prevention/Action
Use hard floors, perform lateral movements cautiously on carpets or uneven surfaces
Footwear - Prevention/Action
Wear the right shoes for the right class
Fatigue - Prevention/Action
Suggest fluid breaks and create opportunities for active recovery or discontinue the activity for the day
Equipment - Prevention/Action
Use equipment according to the manufacturer’s instructions
Climate/Temperature - Prevention/Action
Wear the right materials for the right environment
Altitude - Prevention/Action
The only way to acclimate to altitude is to ascend slowly.
Air Quality - Prevention/Action
Avoid outdoor exercise on high pollen alert days
Instructional Prevention Strategies - 1 of 9 - Limit
Limit motion and stretching to a pain-free range and intensity
Instructional Prevention Strategies - 2 of 9 - Gradually
Gradually increase the intensity of activity and volume (load x repetition)
Instructional Prevention Strategies - 3 of 9 - Focus
Focus on technique and proper form
Instructional Prevention Strategies - 4 of 9 - Avoid
Avoid extreme ROM
Instructional Prevention Strategies - 5 of 9 - Assess
Assess the appropriateness of jumping and other plyometric-type techniques with high loads
Instructional Prevention Strategies - 6 of 9 - Load
Load closed-kinetic-chain exercises according to the tolerance of the joints
Instructional Prevention Strategies - 7 of 9 - Avoid excessive
Avoid excessive flexion for knee injuries
Instructional Prevention Strategies - 8 of 9 - Teach
Teach overhead activity modifications
i. e. avoiding full extension of the arms
i. e. positioning the arms in the scapular plane
Instructional Prevention Strategies - 9 of 9 - Check
Check equipment for proper fit
Movements where distal segment is more fixed; generally considered more functional, as they mimic daily activities of living
i.e. squats and lunges
Closed Kinetic Chain Exercises - Definition
