Injury prevention

• What are the two classifications of risk factors?

  Intrinsic and extrinsic risk factors
• What are intrinsic risk factors?

  Risks from within the body
• What are extrinsic risk factors?

  Risks from outside the body
• What is the biggest risk factor for soft tissue injury?

  Previous injury
• Why should an athlete not return to training after an injury?

  They must be declared fit to do so
• How can previous injuries affect an athlete?

  They can cause loss in connective tissue strength
• What posture issues can increase injury risk?

  Different leg lengths and scoliosis
• How does age affect injury risk?

  Bone tissue loses strength with age
• Why is nutrition important for athletes?

  It aids in injury prevention and recovery
• What is the role of protein in an athlete's diet?

  Growth and repair of cells and tissues
• What is the role of carbohydrates in an athlete's diet?

  Energy production to reduce fatigue
• What can inadequate fitness levels lead to?

  Increased risk of injury
• How can poor flexibility affect an athlete?

  It can lead to poor joint stability
• What is the consequence of poor technique in sports?

  It can lead to overuse injuries
• How can coaches help prevent injuries?

  By teaching correct techniques and warm-ups
• What should equipment used in sports be related to?

  Age, stature, and ability
• Why is protective equipment important?

  It minimizes the risk of injury
• What is the purpose of a warm-up?

  To prepare the body for activity
• What is the ideal duration of a warm-up?

  20-45 minutes
• What are the three distinct stages of a warm-up?

  HR-training, stretching, sport-specific drills
• What is the effect of a 2-3°C rise in temperature?

  Increases enzyme activity and metabolic activity
• Why should static stretching be avoided in warm-ups?

  It may reduce peak force and strength
• What is the purpose of a cool down?

  To maintain heart rate and flush muscles
• What is the ideal duration of a cool down?

  20-30 minutes
• What happens without a cool down?

  Toxins and lactic acid build up
• How does an active cool down benefit athletes?

  It enhances future performances and delays fatigue
• What are the key components of an effective warm-up routine?

  • Lasts 20-45 minutes
  • Gradually increases in intensity
  • Includes HR-training, stretching, and sport-specific drills
• What are the stages of an effective cool down?

  • Lasts 20-30 minutes
  • Gradually decreases in intensity
  • Includes moderate-intensity activity and stretching exercises
• What are the differences between intrinsic and extrinsic risk factors?

  Intrinsic:

  • From within the body
  • Examples: poor posture, previous injury

  
  

  Extrinsic:

  • From outside the body
  • Examples: poor technique, incorrect equipment