Exercise Physiolgy- Injuries and Recovery

Prevention Of Injury

1

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.

1

What type of stretching is commonly used during a warm-up to prepare muscles for activity?

Dynamic stretching

1

What two things should coaches inspect before training to ensure a safe playing environment?

Playing surface/area and equipment

1

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

1

Name one environmental hazard that could increase injury risk during sport.

Uneven playing surface / debris / poor lighting / wet surface

Immediate Care- Assessment of Injury

1

What assessment procedure is used on the sideline to determine the severity of an injury?

TOTAPS

1

In TOTAPS, which stage involves looking for swelling or deformity?

Observe

1

Which stage involves the athlete moving the injured body part themselves?

Active Movement

1

Which stage involves the examiner/trainer moving the injured limb?

Passive Movement

1

Which stage determines whether the athlete can safely return to play?

Skills Test

Immediate Care Recovery

1

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.

1

How long should ice typically be applied during RICER treatment?

20 minutes

1

Why should heat be avoided in the first 48–72 hours after a soft tissue injury?

It increases bleeding and swelling

1

What four things should an athlete avoid post injury to speed up recovery time?

Heat

Alcohol

Running (Movement)

Massage

1

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.

Goal of Rehabilitation

1

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

1

What is the first phase of rehabilitation that focuses on restoring movement?

Range of Motion

1

Which rehabilitation phase focuses on low weight and high rep workouts.

Endurance (Muscular Endurance)

1

Which rehabilitation phase prepares an athlete to return to sport-specific movements?

Skill Phase

1

What body ability refers to the awareness of joint position and movement?

Proprioception

Physical Therapy

1

Which therapy uses sound waves to increase circulation and promote healing?

Ultrasound

1

Which therapy helps reduce muscle tension and improve recovery through manual pressure?

Sports Massage

1

Using a sauna would be an example of which type of physical therapy?

Heat Therapy

1

During the entire Rehabilition process what fitness component does an athlete need to maintain throughout

Aerobic Fitness/ Cardiovascular Endurance

1

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