Preventing Sports Injuries

Question 1

What does a warm-up consist of?

Answer 1

Gradual increase in intensity in physical activity, joint mobility exercise and stretching

Question 2

Why is a warm-up important?

Answer 2

Because it brings the body to a condition at which it safely responds to nerve signals for quick and efficient action

Question 3

What is the purpose of dynamic exercises in a warm-up?

Answer 3

Take the joints to a new range of motion causing the muscles to be stretch dynamically

Question 4

When are dynamic exercises usually completed?

Answer 4

After a comprehensive warm-up and immediately prior to the activity

Question 5

What is SPIED factor?

Answer 5

Specificity of exercise, participants’ energy levels, intensity of exercises, environmental conditions, duration of exercise

Question 6

What is the purpose of a cool down?

Answer 6

Slowly decreases heart rate to resting level, aids lactic acid removal and prevents blood pooling

Question 7

What should a cool down consist of and how long should it last?

Answer 7

Low intensity exercises and static stretching of major muscle groups, 5-30 minutes

Question 8

What is the purpose of stretching?

Answer 8

To lengthen muscle and tendon tissues to increase the range of motion at a joint

Question 9

What does stretching achieve?

Answer 9

• Lengthens muscles/tendons
• Reduces muscle tension
• Helps coordination
• Develops proprioception
• Reduces likelihood of injuries
• Promotes circulation

Question 10

How long should stretches be held for?

Answer 10

20-30 seconds

Question 11

What does static stretching involve?

Answer 11

Holding a position of near maximum stretch for up to 30 seconds and repeating 3 times

Question 12

When is static stretching most effective?

Answer 12

Post exercise when the body’s temperature is raised

Question 13

What are examples of stretches that should be avoided?

Answer 13

• Stretches on the spine
• Unsupported side bending
• Body weight on the neck
• Neck circling
• Hurdlers stretch
• Deep knee bends
• Body weight on knees or ankles

Question 14

What does proprioceptive neuromuscular facilitation (PNF) stretching involve?

Answer 14

Contracting a stretch muscle for 5-10 seconds against resistance (isometric contraction), then relaxing and stretching the muscle further

Question 15

What is the most common type of ballistic stretching and why should it be avoided?

Answer 15

Bounce stretching, i.e. using body weight to force the joint angle to increase. Should be avoided because it increases risk of tearing the muscle or tendon

Question 16

What stretches are appropriate for a warm-up?

Answer 16

Static, dynamic, PNF and ballistic (supervised)

Question 17

What stretches are appropriate for a cool-down?

Answer 17

Static and PNF

Question 18

What stretches are appropriate for flexibility?

Answer 18

Static, dynamic, PNF and ballistic (supervised)

Question 19

What is DOMS?

Answer 19

Soreness most strongly felt 24-72 hours post exercise due to micro tears in the muscle fibres (common with eccentric contraction)

Question 20

How can DOMS be avoided?

Answer 20

• Appropriate rest in training
• Nutrition (protein based)
• Slowly increasing training load
• Thorough warm-up
• Including hard sessions occasionally
• Thorough cool-down

Question 21

What are the guidelines for protective equipment?

Answer 21

• Fits correctly
• Maintain and check regularly
• Obtain new equipment for each competitive season
• Should be specific/appropriate for the athlete
• Should be specific/appropriate for the manufacturer’s guidelines

Question 22

Why are dental/mouth injuries dangerous?

Answer 22

Blood mixing with saliva increases the risk of blood-borne infections

Question 23

What are the guidelines for mouth guards?

Answer 23

• Fit properly so as to cushion the force of the blow to the jaw and protect the teeth
• Protect the soft tissue from being damaged by the teeth
• Protect the temporomandibular joint