3.5.3 Preventing injury

• It is important to listen to your body and take breaks when needed.
• Gradually increasing training intensity helps prevent injury.
• What are the main purposes of a warm-up before each training session?

  1️⃣ Increase blood flow and body temperature

  2️⃣ Activate the muscles and joints to be used

  3️⃣ Mentally prepare the athlete for training
• Dynamic stretching during a warm-up mobilizes joints and activates muscles.
• What are the three key components of maintaining proper form during exercise?

  Alignment, range of motion, controlled movements
• Maintaining proper form during exercise is crucial to prevent injury.
• Hydrating properly and consuming adequate nutrition is essential for injury prevention.


  True
• Why are regular check-ups with a healthcare provider important for athletes?

  Prevent long-term injuries
• Light jogging in a warm-up increases heart rate and blood flow.
• Performing warm-up activities for 5-10 minutes reduces the risk of injury.


  True
• Maintaining proper alignment ensures your body parts are aligned correctly.
• Match the warm-up activity with its purpose:

  Light jogging ↔️ Increase blood flow and body temperature

  Dynamic stretching ↔️ Activate muscles and joints

  Sport-specific drills ↔️ Heighten focus and confidence
• What are three benefits of wearing appropriate footwear during exercise?

  Support, stability, reduced impact
• Warm-up activities mentally prepare athletes for upcoming training.


  True
• How long should warm-up activities be performed before training?

  5-10 minutes
• Purposes of a warm-up in the correct order:

  1️⃣ Increase blood flow and body temperature

  2️⃣ Activate muscles and joints

  3️⃣ Mentally prepare for training
• Match the warm-up activity with its purpose:

  Light jogging ↔️ Increase heart rate and blood flow

  Dynamic stretching ↔️ Mobilize joints and activate muscles

  Foam rolling ↔️ Improve flexibility and reduce tension
• Proper alignment involves ensuring body parts are aligned correctly, such as keeping your back straight during a squat

  True
• Contrast proper form with improper form in a bicep curl:

  1️⃣ Proper form: Aligned body, full range of motion, controlled movements

  2️⃣ Improper form: Arched back, partial range of motion, swinging weights
• Why is appropriate footwear and equipment crucial during exercise?

  To prevent injury
• Match the aspect of footwear with its description:

  Purpose ↔️ Designed for specific activities

  Support ↔️ Adequate arch support

  Grip ↔️ Good traction
• What are common activities included in a warm-up before training?

  Light jogging, dynamic stretching, foam rolling
• Steps to implement an effective strength and conditioning program:

  1️⃣ Warm-up before each training session

  2️⃣ Maintain proper form during exercise

  3️⃣ Listen to your body and take breaks
• What is the role of proper hydration during physical training?

  Maintains muscle and joint function
• What are the three key elements of proper form during exercise?

  Alignment, range of motion, controlled movements
• Moving through the full recommended range of motion is essential for proper form.


  True
• Maintaining proper form during exercise maximizes workout benefits and reduces injury risk.

  True
• Pushing through pain or fatigue during training can lead to overuse injuries.
• Using the right gear during training reduces the risk of strains, sprains, and overuse injuries.
• What are four common warm-up activities to prepare for training?

  Light jogging, dynamic stretching, sport-specific drills, foam rolling
• Performing a warm-up before training is crucial to prevent injury and prepare the body
• Dynamic stretching mobilizes joints and activates muscles
• What are the three key elements of proper form during exercise?

  Alignment, Range of Motion, Controlled Movements
• Moving through the full recommended range of motion ensures proper form
• Pushing through pain or fatigue during training can lead to overuse injuries


  True
• Appropriate footwear provides adequate arch support and ankle stability
• Consuming adequate carbohydrates, proteins, and healthy fats provides the body with necessary fuel during training


  True
• Listening to your body and taking breaks reduces the risk of overuse injuries
• Proper form in a bicep curl involves keeping your elbows tucked and avoiding swinging the weights


  True
• A 5-10 minute warm-up before training increases blood flow and body temperature