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Kinesiology 334 > Prevention and Recovery > Flashcards

Prevention and Recovery Flashcards

1
Q

When do athletic injuries occur?

A

When the forces applied to the body exceed the body’s ability to absorb those forces.

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2
Q

What are sources of forces?

A
  1. Inside the body by muscle contractions, especially eccentric, that are too powerful for the tendons.
  2. Outside of the body.
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3
Q

How do forces lead to injury?

A

The energy created by forces cannot be destroyed, so once it enters the body the tissues must absorb it. When the body cannot absorb the energy, injury occurs.

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4
Q

What is an acute injury?

A

Tissue damage that results from a single force from one contraction or blow.

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5
Q

What is a chronic injury?

A

Tissue damage that results from repetitive forces over an extended period of time.

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6
Q

What is a tension force?

A

Pulling or putting stretch on tissue that results in lengthening and tearing.

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7
Q

What is a compression force?

A

Crushing tissues that results in shortening and bruising.

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8
Q

What is a shear force?

A

Results in lengthening and tearing.

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9
Q

What is a sprain?

A

Injury to a ligament that results from stretching the ligament beyond its elastic length, causing collagen fibres to tear. Usually acute.

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10
Q

What is a ligament?

A

A band of tough, fibrous tissue consisting of many strands of collagen. They hold bones together and guide joint movement.

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11
Q

What are collagen fibres?

A

Nylon-like fibres that make up ligaments and tendons.

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12
Q

What is a strain?

A

An injury to a muscle in which the muscle fibres tear as a result of overstretching.

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13
Q

What is tendonitis?

A

The inflammation of a tendon. Considered chronic because it tends to happen over time.

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14
Q

What is a tendon?

A

A tough cord similar to a ligament, except that it attaches muscles to bones. Usually chronic injuries.

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15
Q

What is a contusion?

A

Crushing of soft tissue that results in swelling that is usually blood based.

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16
Q

What is a concussion?

A

A brain injury that cannot be seen on routine scans. It affects the way a person may think and remember things for a short time and can cause a variety of symptoms.

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17
Q

What is a mild traumatic brain injury?

A

May cause temorary dysfunction of brain cells.

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18
Q

What is post concussion syndrome?

A

A complex disorder where a combination of post-concussion symptoms lasts for weeks and sometimes months after the injury that caused the concussion.

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19
Q

What is second impact syndrome?

A

The brain swells rapidly and catastrophically after a person suffers from a second head injury before the symptoms of the first have gone away.

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20
Q

What is a traumatic brain injury?

A

It can result in bruising, torn tissues, bleeding and other physical damage to the brain.

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21
Q

What are the 7 training fundamentals?

A
  1. Never train hard when stiff and sore
  2. Introduce new activities gradually
  3. Match increases in training with increases in resting
  4. Poor fitness levels cause injury
  5. Wear the right footwear
  6. Listen to your body
  7. Beware of the third week of heavy training
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22
Q

What are the 7 preparation fundamentals?

A
  1. Emergency action plans matter
  2. Athletes need physicals too
  3. Walk the playing or practice surface for dangers
  4. First-aid/CPR certification is a must
  5. The right equipment prevents injury
  6. Use taping and braces when necessary
  7. Hold a pre-season meeting with participants, parents and support staff.
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23
Q

What is the purpose of 12 PAK?

A

To improve body control, generate more power, and reduce the number of repetitions of skill training needed to perform at a higher level.

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24
Q

Who was the 12 PAK designed for?

A

Athletes at the train to train and the train to compete developmental stages.

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25
Q

What is proprioception?

A

Refers to the reaction time in response to a change in joint position. Ability to sense the location, position, orientation, etc.

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26
Q

What is kinesthetic awareness?

A

The ability to know where your body parts are in three-dimensional space.

27
Q

When working with the 12 PAK, how can one work to minimize errors in movement?

A

Start with the core, work down to the foot, and then work up to the head.

28
Q

What is the purpose of a dynamic warm-up?

A

To improve performance and to reduce the risk of injury.

29
Q

What are the seven things dynamic warm-ups accomplish?

A
  1. Increase heart rate more effectively
  2. Increase muscle temperature
  3. Improve force-generating capacity
  4. Train neural pathways used in the athlete’s sport
  5. Provide the working muscles with energy from the energy systems used in the athlete’s sport
  6. Improve mental preparation
  7. Help reduce the risk of injury.
30
Q

What are the three components of an effective dynamic warm-up?

A
  1. Active exercise
  2. Dynamic stretching and body awareness
  3. Sport-specific drills
31
Q

What does active exercise do?

A

Gradually raises the heart rate, increases the muscle temperature, and improve the range of motion.

32
Q

What is dynamic stretching and body awareness?

A

The athlete activates muscles through a large range of motion, gains a better sense of balance, and develops body control.

33
Q

What do sport-specific drills do?

A

These prepare the athlete mentally and physically for participation in his or her sport.

34
Q

What are the three ways to effectively use a dynamic warm-up specific to the athlete’s sport?

A
  1. Uses the same muscle groups as the sport
  2. Trains the neural pathways required in the sport.
  3. Uses the same energy systems as the sport.
35
Q

What three variables determine the effectiveness of a dynamic warm-up?

A
  1. The intensity of the warm-up activities.
  2. The duration of the warm-up.
  3. The length of time between the end of the warm-up an participation in the event.
36
Q

How does cool down speed up recovery?

A

It increases the rate at which the byproducts of exercise are removed from the working muscles.

37
Q

What are the 3 principles of an effective cool-down?

A
  1. Should consist of low-intensity aerobic exercise at 30-45% of VO2 max or heart rate reserve
  2. Use muscle groups similar to those used in the sport.
  3. Should provide opportunities to slow down skills and focus on technique.
38
Q

What are three reasons to use static stretching?

A
  1. Improve sport performance in sports in which range of motion is important.
  2. To return muscles to their pre-exercise length.
  3. To maintain or improve posture.
39
Q

What are 5 ways to effectively use static stretching?

A
  1. Should take place when the muscles are warm.
  2. It should not take place before sports in which high-velocity or high-force muscle contractions are needed, because performance may suffer.
  3. Balance opposing muscle groups and balance both sides of the body.
  4. Should only feel a mild stretch at the start but should then feel a gradual release or elongation of the muscle.
  5. The number of reps and the duration of each stretch depends on the reason for doing the stretch.
40
Q

What is a power skill?

A
  • Accelerating rapidly
  • Decelerating rapidly
  • Landing from a height
  • Throwing, shooting, or serving for speed
  • Resistance training or resisting an opponent
41
Q

What are some tools athletes can use for self-coaching?

A
  1. Videotapes
  2. Journals
  3. Visualizations
  4. Cue words
  5. Putting skills into words
  6. Explaining and demonstrating desired techniques to someone else
42
Q

What are the six steps of the return to play after a concussion guideline?

A
  1. No activity, only complete rest
  2. Light aerobic exercise
  3. Sport specific activities
  4. Begin drills without body contact
  5. Begin drills with body contact
  6. Game play
43
Q

What is fatigue?

A

It is a critical factor in athletic injuries. When athletes are tired, their bodies cannot respond to athletic demands and cannot avoid acute injuries.

44
Q

What is the definition of recovery?

A

The physiological processes taking place after exercise when the body is restored to its pre-exercise condition.

45
Q

What is acute fatigue?

A

The muscle fatigue that occurs after strenuous training - Considered normal after hard training and recovery occurs in 24-48 hours.

46
Q

What is chronic fatigue?

A

The muscle fatigue that accumulates over time when there is not enough recovery - May occur several days after and takes 7 days to recover.

47
Q

What is overtraining?

A

Failure to recover from acute or chronic fatigue?

48
Q

What are the two most important signs of overtraining?

A

Change in mood and a drop in performance.

49
Q

What do field tests indicate?

A

How athletes are managing their training load and he stresses in all areas of their life.

50
Q

How is connective tissue responses to training different than muscle?

A

Tendons adapt more slowly than muscle tissue, and it takes longer to regenerate tendon than to regenerate muscle.

51
Q

What are the 5 forms of active recovery?

A
  1. Recovery practices
  2. Work/rest rations within a practice
  3. Periodized recovery and tapering
  4. Cross-training and recreational sport
  5. Complete rest days or days off
52
Q

What are the 3 forms of passive recovery?

A

Manual massage and contrast baths.

53
Q

What does psychological/emotional recovery techniques do?

A

Contribute significantly to reducing chronic injury and to improving performance.

54
Q

What does postural recovery do?

A

Better posture increases the flow of nutrient-building blocks to the muscles and maximizes the recruitment of muscles. Neck, shoulder, and lower back posture are particularily important.

55
Q

What is proper hydration important for?

A
  1. Replace water lost as a result of sweating
  2. Avoid marked decreases in performance that result from dehydration.
  3. Help maintain core body temperature within acceptable limits during exercise.
56
Q

How much water should athletes be drinking 2-3 hours and 15 minutes before activity?

A

1.5-2.5 cups. Consume 0.5-1.5 cups about 15 minutes before exercise.

57
Q

How much water should athletes drink during activity?

A

Between 10-15 mL per kg of body weight per hour. It is better to drink 0.5-1.5 cups every 15-20 minutes rather than drinking it all each hour.

58
Q

When should sports drinks be consumed?

A

Recommended for activities lasting more than 60 minutes without interruption.

59
Q

How should you encourage children to remain hydrated?

A

Drinks that contain carbohydrates and a little sodium.

60
Q

How much water should athletes drink after activity?

A

For each kg of body weight lost, at least 1.0 litres of fluid plus an extra 0.5 litres to account for urinary losses.

61
Q

What are optimal times to eat before activity?

A

3-4 hours for a large meal to digest.
2-3 hours for a smaller meal.
1-2 hours for a small snack or smoothie

62
Q

What are target foods for before activity?

A

High carbohydrate, moderate protein, low fat.

63
Q

What are some strategies for avoiding sleep deprivation?

A
  • Get two consecutive good nights of sleep before a competition
  • Take occasional 10-minute naps during competition with multiple events.

Kinesiology 334 (4 decks)

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