3.5.3 Preventing injury

• Match the intrinsic factors with their examples:

  Muscle imbalances ↔️ Overdeveloped quads, weak hamstrings

  Poor flexibility ↔️ Tight calf muscles

  Previous injuries ↔️ Past ankle sprain
• A cool-down helps flush out lactic acid and prevent muscle soreness.


  True
• Extrinsic factors that can lead to sports injuries include poor equipment, inadequate warm-up, and improper technique.
• Progressive overload involves gradually increasing the intensity or volume of training.
• Match the nutritional aspect with its purpose:

  Carbohydrates ↔️ Energy for the body

  Proteins ↔️ Muscle building and repair
• What is an example of an extrinsic factor that can cause injury?

  Poor equipment
• Sports injuries can stem from two main categories of factors: intrinsic and extrinsic
• Match the injury factor category with its example:

  Intrinsic ↔️ Tight hamstrings

  Extrinsic ↔️ Worn-out shoes
• Match the phase with its benefit:

  Warm-up ↔️ Increases heart rate and blood flow

  Cool-down ↔️ Reduces muscle soreness
• Proper training techniques can address extrinsic factors like environmental conditions.


  True
• Carbohydrates are crucial for providing energy during exercise.


  True
• Flexibility exercises enhance range of motion and reduce muscle stiffness
• The causes of sports injuries can be categorized into intrinsic and extrinsic factors.
• Steps in a warm-up routine:

  1️⃣ Light aerobic exercise

  2️⃣ Dynamic stretching

  3️⃣ Sport-specific movements
• Match the phase with its benefits in injury prevention:

  Warm-up ↔️ Increases heart rate and flexibility

  Cool-down ↔️ Flushes out lactic acid
• A well-balanced diet provides energy and essential nutrients needed for muscle function, repair, and recovery.
• An example of an intrinsic factor is poor flexibility, such as tight hamstrings.
• What principles are aligned with minimizing injury risk in training plans?

  Progressive overload and periodization
• What is an example of an extrinsic factor that can lead to sports injuries?

  Poor equipment
• The cool-down helps flush out lactic acid and prevent muscle soreness
• What is the purpose of periodisation in training?

  Prevent overtraining
• Proper nutrition provides essential nutrients for muscle repair and recovery
• Strength and conditioning exercises are designed to improve overall fitness and prevent injuries.


  True
• What is the primary benefit of flexibility exercises in injury prevention?

  Reduce muscle stiffness
• Balance exercises help prevent falls and injuries by enhancing posture and movement control.

  True
• There are two types of recovery methods: passive and active.

  True
• Integrating rest and recovery into a training plan prevents injuries from overtraining.


  True
• Proper equipment, like helmets and pads, reduces impact and potential harm.

  True
• Match the factor type with its description:

  Intrinsic ↔️ Individual body characteristics

  Extrinsic ↔️ External conditions and training practices
• A cool-down reduces muscle soreness by flushing out lactic acid
• Nutrition provides carbohydrates for energy and proteins for muscle repair
• Consuming a nutrient-rich diet and staying hydrated minimizes the risk of sports injuries.


  True
• Consuming a nutrient-rich diet and staying properly hydrated are essential for optimizing athletic performance
• Plyometrics focus on explosive movements to improve power
• Match the exercise type with its example:

  Resistance Training ↔️ Weightlifting

  Plyometrics ↔️ Box jumps

  Flexibility Exercises ↔️ Static stretches

  Balance Exercises ↔️ Balance board
• Balance exercises prevent falls and injuries by improving stability and coordination.


  True
• Passive recovery involves resting without engaging in physical activity.


  True
• What are the two key factors for preventing sports injuries in terms of environment and equipment?

  Safe playing environment, proper equipment
• Why is it essential to seek professional medical advice for injuries?

  Ensures proper diagnosis and treatment
• A proper warm-up increases heart rate, blood flow, and muscle temperature.