Prevention Of Injury
Name one piece of public protective equipment used to reduce injury risk in sport.
Protective netting – used behind goals or around courts to stop balls hitting spectators or other players.
Long jump sand pit – provides a soft landing surface to reduce impact injuries.
Pole vault landing mat – large foam landing area that protects athletes when landing.
Safety barriers or fencing – separates spectators from playing areas to prevent collisions or interference.
What assessment procedure is used on the sideline to determine the severity of an injury?
TOTAPS
What does the 'R' in RICER stand for and describe it in one sentence.
Rest – stopping activity immediately after an injury to prevent further damage to the injured area and allow the healing process to begin.
Name two benefits of strapping an injured joint
Strapping and taping provide support to injured joints.
Limits range of movement
Provides joint stability
Improves proprioception
Which therapy uses sound waves to increase circulation and promote healing?
Ultrasound
Identify what the letter ‘S’ in SMART goals stands for and explain it in one sentence
S – Specific: A goal should clearly state exactly what you want to achieve so there is no confusion about the outcome.
Define contractibility
The ability of a muscle to shorten and generate force to produce movement.
What type of stretching is commonly used during a warm-up to prepare muscles for activity?
Dynamic stretching
In TOTAPS, which stage involves looking for swelling or deformity?
Observe
How long should ice typically be applied during RICER treatment?
20 minutes
What is the first phase of rehabilitation that focuses on restoring movement?
Range of Motion
Which therapy helps reduce muscle tension and improve recovery through manual pressure?
Sports Massage
Identify what the letter ‘M’ in SMART goals stands for and explain it in one sentence.
M – Measurable: A goal should include a way to track progress or success, such as numbers, time, or frequency.
Define extendibility
The ability of a muscle to lengthen or be stretched without being damaged.
What two things should coaches inspect before training to ensure a safe playing environment?
Playing surface/area and equipment
Which stage involves the athlete moving the injured body part themselves?
Active Movement
Why should heat be avoided in the first 48–72 hours after a soft tissue injury?
It increases bleeding and swelling
Which rehabilitation phase focuses on low weight and high rep workouts.
Endurance (Muscular Endurance)
Using a sauna would be an example of which type of physical therapy?
Heat Therapy
Identify what the letter ‘A’ in SMART goals stands for and explain it in one sentence.
A – Achievable: A goal should be attainable based on the individual’s current ability and available resources.
Define Elasticity
The ability of a muscle to return to its original resting length after being stretched or contracted.
Name three physiological changes occur during a warm-up helps reduce muscle injury risk?
Increased muscle temperature
Increased Heart Rate and Breathing Rate
Lubrication of Joints
Mentally focused for sport
Which stage involves the examiner/trainer moving the injured limb?
Passive Movement
What four things should an athlete avoid post injury to speed up recovery time?
Heat
Alcohol
Running (Movement)
Massage
What equipment could be used to support an injury such as a rolled ankle other than strapping?
Brace
During the entire Rehabilition process what fitness component does an athlete need to maintain throughout
Aerobic Fitness/ Cardiovascular Endurance
Identify what the letter ‘R’ in SMART goals stands for and explain it in one sentence.
R – Realistic: A goal should be practical and relevant to the individual’s needs, ensuring it is within reach given their situation.
Provide a sporting example of extendibility and explain why this shows extendibility.
Example: Soccer player performing a hamstring stretch before kicking
When a soccer player swings their leg back before kicking the ball, the hamstring muscles lengthen. This demonstrates extendibility because the muscle is able to stretch beyond its resting length without being damaged, allowing for a greater range of motion and a more powerful kick.
Name one environmental hazard that could increase injury risk during sport.
Uneven playing surface / debris / poor lighting / wet surface
Which stage determines whether the athlete can safely return to play?
Skills Test
What does the 'E' in RICER stand for? and explain why this helps
Elevation – raising the injured body part above the level of the heart to help reduce swelling by slowing blood flow and preventing fluid from pooling in the injured area.
Name the first and last goals of rehabilitation
First goal: Restore range of motion (flexibility)
Last Goal: Regain stability, posture and skill
Name an example of Cold therapy and name one benefit
Ice packs applied to the injured area
Cold-water immersion (ice bath)
Cold compression wraps
Cryotherapy chamber
Reduces swelling and inflammation
Decreases pain by numbing the area
Limits internal bleeding in soft tissue injuries
Identify what the letter ‘T’ in SMART goals stands for and explain it in one sentence.
T – Timely: A goal should have a clear timeframe or deadline to create urgency and maintain focus.
Using a sporting example, explain how all three characteristics (contractibility, extendibility, and elasticity) are demonstrated during movement.
Example: Basketball jump shot
During the preparation phase, the leg muscles (quadriceps and hamstrings) lengthen, demonstrating extendibility as the athlete bends their knees. As the player jumps, these muscles shorten forcefully, showing contractibility to generate the power needed to leave the ground. After the jump and landing, the muscles return to their original length, demonstrating elasticity, which helps control the movement and prepare the body for the next action.