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A Level PE > Section 10: Injury prevention and rehabilitation > Flashcards

Section 10: Injury prevention and rehabilitation Flashcards

1
Q

What are acute injuries?

A

a sudden injury caused by a specific impact or traumatic event where a sharp pain is felt immediately

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2
Q

Define chronic injuries

A

over-use injuries

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3
Q

Examples of acute injuries

A
  • fractures
  • dislocations
  • strains
  • sprains
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4
Q

What are the signs of an acute injury?

A
  • sudden, severe pain
  • swelling around the injured site
  • not being able to bear weight
  • restricted movement
  • extreme weakness
  • a protruding bone or a joint which is visibly out of place
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5
Q

What is a fracture?

A

a break or crack in a bone

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6
Q

Define a comminuted fracture

A

where the bone breaks or splinters into 3 or more pieces

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7
Q

What is a spiral fracture?

A

a winding break

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8
Q

Define a longitudinal fracture

A

a break that occurs along the length of the bone

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9
Q

What is a buckle fraction?

A

occurs in children when the bone deforms but doesn’t break

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10
Q

What is a hairline fracture?

A

a partial fracture which is hard to detect

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11
Q

Define a greenstick fracture

A

occur in children when the bone partially fractures on one side but doesn’t break completely, as children’s bones are more elastic and can bend

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12
Q

What is a strain?

A

occurs when muscle fibres are stretched too far and tear, also called an torn muscle

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13
Q

What is a sprain?

A

occurs to ligaments where the ligament is stretched too far or tears

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14
Q

What are the signs of a chronic injury?

A
  • pain when exercising
  • dull ache when resting
  • swelling
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15
Q

What is achilles tendonitis?

A

over-use injury that causes pain and inflammation of the tendon. achilles tendon is the largest in the body, connects the gastrocnemius to the heel bone

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16
Q

What is a stress fracture?

A

over-use injury where the area becomes tender and swollen. happens when muscles become fatigued so can no longer absorb added shock of exercise. occurs most to weight-bearing bones. the fatigued muscle eventually transfers the stress-overload to bone resulting in a crack

17
Q

What is lateral epicondylitis/tennis elbow?

A

the muscles and tendons become inflamed and tiny tears occur on the outside of the elbow

18
Q

Name the injury prevention methods

A
  • screening
  • protective equipment
  • warm-up
  • flexibility training
  • taping and bracing
19
Q

What is screening used for?

A
  • identify those with health risks
  • prepare performers for sport
  • enhance performance
  • reduce injury
  • early detection of injury
  • heart screening, ECG
  • access muscle imbalances
  • to select conditioning programme
20
Q

Disadvantages of screening

A
  • not 100% accurate
  • might miss problems
  • may identify a problem which doesn’t exist
  • can increase anxiety in performers
21
Q

Give examples of protective equipment

A
  • ankle and shin pads
  • scrum cap, gum shield, body armour
  • batting pads and gloves
  • shin guards, pads, kickers, face mask and helmet
  • eye gurards
22
Q

What are the benefits of warming-up?

A
  • increases elasticity of the muscle tissue
  • warm up increases body temperature
  • increases heart rate and respiratory rate so more blood flow and oxygen delivery
23
Q

What’s the first stage of a warm-up?

A

cardiovascular exercise, pulse raiser e.g. jogging

-gently increases heart rate so cardiac output is increased and breathing rate so more blood and O2

24
Q

What’s the second stage of a warm-up?

A

stretching/flexibility exercise, especially for the most active joints

25
Q

What’s the third stage of a warm-up?

A

involves the movement patterns that will be carried out e.g. passing, shooting

26
Q

Define active stretching

A

involves the performer working on one joint, pushing it beyond it’s point of resistance, lengthening the muscles and connective tissue surrounding it

27
Q

Define passive stretching

A

when a stretch occurs with the help of an external force e.g. another part of your body, a partner or a wall

28
Q

Define static stretching

A

stretching while not moving and involves holding a muscle in the furthest point possible for 30 seconds

29
Q

Define ballistic stretching

A

performing a stretch with swinging or bouncing movements to push a body part even further (should only be done by flexible performers e.g. gymnast)

30
Q

State the benefits of taping

A
  • aids support and stability to reduce the risk of injury for a weak joint
  • used for muscles to provide controlled support because the tape is more flexible/elastic than the muscle
31
Q

State the benefits of bracing

A
  • more substantial than taping
  • usually involves hinge supports
  • gives extra stability to muscles that are injured, weak or previously been injured to prevent further injury
32
Q

What are the injury rehabilitation methods?

A
  • proprioceptive training
  • strength training
  • cryotherapy
  • hyperbaric chambers
  • hydrotherapy
33
Q

What is proprioceptive training?

A
  • a subconscious process using a system of receptor nerves located in the muscle, joints and tendons
  • proprioceptors deliver vital information about the body position and speed
  • proprioception is impaired following an injury
  • uses hopping, jumping and balance exercises to restore lost proprioception
  • balance boards can be used
34
Q

What types of strength training are used in rehabilitation?

A
  • free weights
  • machine weights
  • body weight
  • therabands
35
Q

Benefits of sports massage

A
  • removes lactic acid
  • increases blood flow to soft tissue so more oxygen and nutrients can pass through to help repair damage
  • causes stretching of soft tissue to relieve tension and pressure
  • breaks down scar tissue, if not removed can lead to mobility problems in muscles, tendons and ligaments

A Level PE (31 decks)

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