Types of injuries
What is the difference between a sprain and a strain?
Sprain = injury to a ligament.
Strain = injury to a muscle or tendon.
Name one intrinsic and one extrinsic factor that may contribute to injury?
Intrinsic = inside the individual (e.g., fitness level). Extrinsic = outside factors (e.g., playing surface).
What does RICER stand for?
Rest, Ice, Compression, Elevation, Referral.
What does the "No HARM" protocol stand for?
No Heat, No Alcohol, No Running, No Massage.
Arthritis is inflammation of what body part?
Joints
An injury that occurs suddenly without warning is called?
An acute injury.
What type of force (internal or external) causes an indirect injury?
Internal force causes an indirect injury.
What does the "RAMP" warm-up protocal stand for?
Raise, Activate, Mobilise, Potentiate/Prepare.
Why is progression through rehabilitation stages important after injury?
It ensures tissues heal properly, restores function gradually, and reduces risk of reinjury.
Osteoarthritis is caused by the breakdown of what joint structure?
The cartilage that covers bone ends in joints.
What is the difference between an acute and chronic injury and given an example of each.
Acute = sudden, short-term injury (e.g., sprained ankle).
Chronic = long-term, overuse injury (e.g., tennis elbow).
How can poor technique contribute to overuse injuries?
Poor technique places repeated stress on tissues, leading to overuse injuries.
Give two physiological benefits of a warm-up
Benefits include: ↑ body/muscle temperature, ↑ blood flow, ↑ range of motion, ↓ risk of muscle tears.
Name one common rehabilitation strategy and how it airs recovery.
Example: Massage therapy reduces pain and increases flexibility; RICER reduces bleeding and swelling.
Osteoporosis increases the risk of what type of injury?
Bone fractures (common in hip, wrist, spine).
Why is the shoulder more likely to dislocate than a hip, even though both are ball-and-socket joints?
The shoulder socket is shallow and sacrifices stability for mobility, while the hip socket is deeper and more stable.
Explain how muscle imbalance can lead to hamstring strains.
Quadriceps are stronger than hamstrings. When sprinting, this imbalance can overstretch the hamstrings and cause a tear.
Why is static stretching not recommended during warm-up?
Static stretching reduces muscle force production and doesn’t prepare the body for movement — not effective in warm-up.
What is proprioception training, and why is it important in rehabilitation?
Proprioception training improves balance, coordination, and joint stability, reducing the risk of reinjury.
List three signs or symptoms of overtraining syndrome (OTS)
Poor performance, persistent soreness, fatigue, mood changes, and high injury risk.
Explain the difference between direct and indirect injuries and give an example of each.
Direct = caused by external force (e.g., being hit with a ball → fracture).
Indirect = caused by internal force (e.g., sudden sprint → hamstring strain).
Compare how intrinsic vs. extrinsic factors might contribute to the same injury (e.g., ankle sprain).
Example: An ankle sprain might be due to intrinsic factor = weak ankle stability, and extrinsic factor = slippery playing surface.
Compare and contrast the FIFA 11+ and Netball KNEE programs in terms of their purpose and injury reduction outcomes.
FIFA 11+ = soccer program that reduces overall injury (esp. ACL) by up to 50%. Netball KNEE = targets knee/ankle injuries in netball through tailored on-court warm-ups.
Explain how flexibility, strength, and proprioception training combine to reduce the risk of injury.
Flexibility restores range of motion, strength builds support, proprioception improves stability → together they reduce reinjury risk.
Compare and contrast osteoarthritis, rheumatoid arthritis, and osteoporosis.
Osteoarthritis = cartilage breakdown → joint pain/stiffness.
Rheumatoid arthritis = autoimmune disease, immune system attacks joints.
Osteoporosis = low bone density → brittle bones and fracture risk.