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Injury Prevention
Chapter 10 in AFAA PFT Certification
| Question | Answer |
|---|---|
| What is the difference between intrinsic and extrinsic risk factors for injuries? | Intrinsic is internal (thoughts, self-esteem, muscle imbalances, etc.) Extrinsic is external (improper warm-up, fatigue, improper footwear) |
| Define: Acute Injury | Sudden onset due to a specific trauma |
| Define: Chronic Injury | The accumulation of repeated episodes of microtrauma to cause a disease or other situation |
| Define: Muscle Strain | an overstretching, overexertion, or overuse of a soft tissue (less severe than a sprain) |
| Define: Sprain | usually caused by severe stress, stretch, or tear of soft tissues such as ligaments, or joint capsusles |
| Define: Sublaxation | an incomplete or partial dislocation that often leads to soft tissue trauma to the surounding tissue |
| Define: Dislocation | The displacement of the bony part of a joint that leads to soft tissue damage, inflammation, pain, and muscle spasm |
| Define; Tendinitis | The inflammation of a tendon leading to scarring of calcium deposits |
| Define: Synovitis | The inflammation of the synovial mambrane |
| Define: Bursitis | The inflammation of the bursa |
| Define: Contusion | Bruising from a direct blow, resulting in capillary rupture, edema, and inflammation |
| What are the stages of inflammation and repair? | Acute, Subacute, Chronic |
| List the muscles that generally need to be stretched | Pectoralis Major, Anterior Deltoid, Upper Trapezius, Levator Scapulae, Erectro Spinae, Hip Flexors, Hamstrings, Calves |
| List the muscles that generally need to be strengthened | Middle Trapezius, Rhomboids, Posterior Deltoids, Lower Trapezius, Pectoralis Minor, External Rotator Cuff Muscles, Abdominals, Vastus Medialis |
| What are some exercises that should be avoided for the general public in order to decrease the risk of injury? | Ballistic Stretching, Hurdler's Stretch, Full Straight-Leg Sit-Ups, Double Straight-Leg Raises, Forced High Kicks, Unsupported Forward Flexion, Deep Knee Bend, Plough, Full Cobra, V-Sits |
| Name (4) Shoulder Joint injuries | Rotator Cuff Injury, Impingement Syndrome, Biceps Tendonitis, & Shoulder Dislocation/Sublaxation |
| Name (4) mechanisms of Shoulder Joint injury | Extreme Horizontal Shoulder Abduction while in External Rotation, Internal Rotation while Abducting the Shoulder Joint, Muscle imbalance between powerful internal and weak external rotators, Muscle imbalance b/w scapular elevators and depressors |
| List (2) elbow injuries | Tennis Elbow & Golfer's Elbow |
| Describe Carpal Tunnel Syndrome | reduced blood flow to the median nerve |
| Describe Neutral Spinal Alignment | (4) proper curves in spine; lordotic curve in cervical spine, kyphotic curve in thoracic spine, lordotic curve in cervical spine, & kyphotic curve in sacral spine. |
| Describe Forward Head | (Chin jut) characterized by increased flexion of the lower cervical and upper thoracic regions of the spine |
| Describe Excessive Kyphosis | (Round Back) increased thoracic spinal curve, protracted scapulae and often accompanied by forward head |
| Describe Excessive Lordosis | Increased lumbosacral angle, increased lmbar lordosis, increased anterior pelvic tilt and hip flexion |
| Describe Scoliosis | A sideways or lateral curvature of the spine |
| Describe Herniated Disk | (Ruptured Disk) the innermost ring tears or ruptures and the nucleus pulposus presses out onto the spinal nerves |
| List some strategies that are helpful in the management of excessive Kyphosis | Strengthen the Mid-Trap, Rhomboids, Scapular Depressors, and Posterior Deltoids, Teach postural awareness, |
| List some good initial strategies that are helpful in the management of Excessive Lordosis | Strengthen and tighten the abdominals and Provide stretches for the Erector Spinae |
| List (5) exercise hazards for the low back | Unsupported Spinal Flexion, Unsupported Spinal Flexion with Rotation, Unsupported Lateral Flexion, Extreme Lumber Hyperextension, Long-Lever Traction |
| Describe ITB Syndrome | Overuse injury caused by a tight Iliotibial Band |
| Describe Piriformis Sundrome | Tendinitis of the hip extermal rotators |
| Describe Patellofemoral Pain Syndrome | Abnormal lateral tracking on the kneecap (causes chronic anterior pain) |
| Describe Patellar Tendinitis | Inflammation of the distal patellar tendon due to repetitive stress |
| Describe Ligament Injuries of the Knee | Usually a ligament sprain from excessive torque |
| Describe Meniscus Tears | cause by traumatic blows to the knee, rotary forces (torqueing) within the joint, and by bending and straightening the knee too far |
| What is Open Kinetic Chain? | The terminal end of a joint is freely moving |
| What is Closed Kinetic Chain? | The terminal joint is fixed |
| What (3) things need to be avoided for proper knee mechanics? | Knee flexion >90* in a weight-bearing capacity, Knee torque, Knee hyperextension |
| Define Shin Splints | Pin the shins due to repetitive impact loading activities |
| Define Anterior Compartment Syndrome | Dorsiflexion muscles become swollen and restricts blood flow |
| Describe Achilles Tendinitis | Inflammation of the Achilles Tendon |
| Define Inversion Sprains | overstretched ligaments of the lateral ankle muscles |
| Define Plantar Fasciitis | Chronic inflammation of the plantar fascia |
| Describe Metatarsalgia | Generalized pain or tenderness in the metatarsals |
Created by:
BeeGe1026
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