The nature of injury in sport OBJECTIVES:

By the end of this chapter you should be able to:

1. Describe the nature of injury in sport

2. Explain the steps that can be taken to avoid injury in sport

3. Outline methods to promote recovery and rehabilitation including;

Hyperbaric - chambers Oxygen tents and Ice baths

4. Explain the concept of DOMS and how it can be avoided following exercise.

Types of injuries

Use the words in the box below to fill in the missing information

Simple and compound fractures Concussion Sprain Spinal injuriesDislocation Over use injuries Strains

..................................These injuries usually occur as a result of an excessive repetition of a specific movement or series of movements that put too much stress on the bones and muscles. (shin splints, tendonitis)..................................Dislocation usually occurs at joints. They can be caused by a direct force, or by placing joints in an abnormal position. A common site of dislocation is the shoulder joint, where the upper arm bone comes away from the socket.

..................................A closed fracture is a clean break in a bone. There may be visible bruising and swelling to the area. An open fracture is where part of the bone breaks through the skin, which causes bleeding.

..................................Bones in the body are held together and supported by strong bands of connective tissue called ligaments. A sprain involves overstretching or slightly tearing this ligament. Ankles, knees and wrists are the areas of the body most susceptible to sprains.

..................................A strain is damage to a muscle or tendon caused by overstretching that particular area. Can be common in sports involving lunging, landing and particularly tackling in football.

..................................Concussion is caused by the brain shaking inside the skull. This causes a temporary loss of consciousness or functioning. Nausea and vomiting can occur when the person starts to regain consciousness.

..................................A spinal stress fracture is caused by twisting or direct stress to the bone after repeated stress is placed on the spine.

Types of injuries

Over use injuriesThese injuries usually occur as a result of an excessive repetition of a specific movement or series of movements that put too much stress on the bones and muscles. (shin splints, tendonitis)

DislocationDislocation usually occurs at joints. They can be caused by a direct force, or by placing joints in an abnormal position. A common site of dislocation is the shoulder joint, where the upper arm bone comes away from the socket.

Simple and compound fracturesA closed fracture is a clean break in a bone. There may be visible bruising and swelling to the area. An open fracture is where part of the bone breaks through the skin, which causes bleeding.

Sprain Bones in the body are held together and supported by strong bands of connective tissue called ligaments. A sprain involves overstretching or slightly tearing this ligament. Ankles, knees and wrists are the areas of the body most susceptible to sprains.

StrainsA strain is damage to a muscle or tendon caused by overstretching that particular area. Can be common in sports involving lunging, landing and particularly tackling in football.

ConcussionConcussion is caused by the brain shaking inside the skull. This causes a temporary loss of consciousness or functioning. Nausea and vomiting can occur when the person starts to regain consciousness.

Spinal injuriesA spinal stress fracture is caused by twisting or direct stress to the bone after repeated stress is placed on the spine. Injuries in sport occur for a variety of reasons, the exact nature of these injuries arise from two main sources:You may have used RICE in the treatment of soft tissue injuries but perhaps PRICE is more appropriate where:• P = protection of the injured part by the use of slings or crutches• R = rest the injured part not the whole body!• I = ice• C = compression to reduce swelling• E = elevation to restrict blood flow to the injured part D = diagnosis

RISK FACTORS

Participants are at risk of injury while taking part in sport due to a number of factors these include the following:

1. Intrinsic factors - relate to the physiological make-up of the individual concerned2. Extrinsic factors - injuries derived from external sources.

Use the words in the box below to fill in the missing informationGender Poor flexibility Inappropriate equipment Age Training Methods Joint hyperlaxity Training volume Muscle weakness Misalignment Playing surfaces

Body weight and composition Inappropriate clothing Environmental conditions

Intrinsic and Extrinsic causes of injury in sportIntrinsic factors Extrinsic factors

................................................... ............................................................ (e.g. poor training techniques)

................................................... ............................................................ particularly over-training

................................................... Inappropriate or unfamiliar.............................................................

..................................................... particularly the imbalance between agonist and antagonist

.............................................................

................................................... ............................................................ such as footwear

................................................... ............................................................. (e.g. an inadequate warm-up when exercising in cold conditions)

...................................................Of body parts (e.g. leg length discrepancies

ANSWER RISK FACTORS

Participants are at risk of injury while taking part in sport due to a number of factors these include the following:

1. Intrinsic factors - relate to the physiological make-up of the individual concerned

2. Extrinsic factors - injuries derived from external sources.

Intrinsic and Extrinsic causes of injury in sportIntrinsic factors Extrinsic factors

• Age • Training methods (e.g. poor training techniques)

• Gender • Training volume: particularly over-training

• Body weight and composition • Inappropriate or unfamiliar playing surfaces

• Muscle weakness(particularly the imbalance Between agonist and antagonist)

• Inappropriate equipment

• Joint hyperlaxity • Inappropriate clothing such as footwear

• Poor flexibility • Environmental conditions (e.g. an inadequate warm-up when exercising in cold conditions)

• Misalignment of body parts (e.g.leg length discrepancies)

Injury prevention

The key factor in contributing to sporting injury is the lack of preparation on behalf of both coach and athlete.

Failing to prepare appropriate training sessions An athlete trying to do too much too soon Not paying the necessary attention to detail in acquiring appropriate

kit or equipment The need to spend a number of weeks or even months rehabilitating.

NOTE - Effective preparation is key to the avoidance of injury in sport.Use the words in the box below to fill in the missing informationstrengthening exercises footwear training fitness levels fatigue warm-up nutritional equipment rules conditions

Injury preventionIntrinsic considerations Extrinsic considerations

1. Ensure the athlete performs an Appropriate ............... prior to training and competition

2. Ensure the athlete has the necessary ............................to perform the tasks required of him/ her

3. Ensure the athlete is not suffering from........................so allow sufficient recovery between exercise sessions

4. Encourage the athlete to perform ........................................................... appropriately to avoid the imbalance of muscle strength and power

5. Ensure the athlete has a sound .........................................programme

1. Avoid abrupt changes to the athlete’s .......................schedule, in terms of methods used and the intensity of training

2. Ensure the correct and appropriate use of training...................................

3. Ensure that appropriate clothing, including .............................is worn by the athlete

4. Pay the necessary attention to environmental factors and...................

5. Ensure the ............... of the activity are adhered to

ANSWER Injury prevention

The key factor in contributing to sporting injury is the lack of preparation on behalf of both coach and athlete.

Failing to prepare appropriate training sessions An athlete trying to do too much too soon Not paying the necessary attention to detail in acquiring appropriate

kit or equipment The need to spend a number of weeks or even months rehabilitating.

NOTE - Effective preparation is key to the avoidance of injury in sport.

Injury prevention

Intrinsic considerations Extrinsic considerations

1. Ensure the athlete performs an appropriate warm-up prior to training and competition

2. Ensure the athlete has the necessary fitness levels to perform the tasks required of him/ her

3. Ensure the athlete is not suffering from fatigue so allow sufficient recovery between exercise sessions

4. Encourage the athlete to perform strengthening exercises appropriately to avoid the imbalance of muscle strength and power

5. Ensure the athlete has a sound nutritional programme

1. Avoid abrupt changes to the athlete’s training schedule, in terms of methods used and the intensity of training

2. Ensure the correct and appropriate use of training equipment

3. Ensure that appropriate clothing, including footwear is worn by the athlete

4. Pay the necessary attention to environmental factors and conditions

5. Ensure the rules of the activity are adhered to

Intrinsic & Extrinsic Injuries

1 The exact nature of the injuries we see in the competitive sporting arena arise from two main sources – intrinsic and extrinsic factors. Distinguish between these two causes of sporting injury.

Intrinsic factors: Extrinsic factors:

2 Complete the table below by determining whether each of the listed statements is classed as an extrinsic or intrinsic cause of injury.

1. Inappropriate training methods2. Misalignment of body parts3. Inappropriate or unfamiliar playing surfaces4. Poor flexibility5. Environmental conditions6. Inappropriate clothing or footwear7. Body weight and composition

8. Muscle weakness (particularly the imbalance between agonist and antagonist)9. Inappropriate use of equipment10. Age11. Training volume12. Joint hyperlaxity

Place each factor above (1-12) in the correct box below

Intrinsic causes/factors Extrinsic causes/factors

3 Give three intrinsic and three extrinsic preventative measures that can be taken in order to avoid injury in the factors above.

Intrinsic measures Extrinsic measures

ANSWERS Intrinsic & Extrinsic Injuries

1 The exact nature of the injuries we see in the competitive sporting arena arise from two main sources – intrinsic and extrinsic factors. Distinguish between these two causes of sporting injury.

Intrinsic factors: These arise due to the physiology of the performer Extrinsic factors: These arise from external sources2 Complete the table below by determining whether each of the listed statements is classed

as an extrinsic or intrinsic cause of injury.

1. Inappropriate training methods2. Misalignment of body parts3. Inappropriate or unfamiliar playing surfaces4. Poor flexibility5. Environmental conditions6. Inappropriate clothing or footwear7. Body weight and composition8. Muscle weakness (particularly the imbalance between agonist and antagonist)9. Inappropriate use of equipment10. Age11. Training volume12. Joint hyperlaxity

Intrinsic causes/factors Extrinsic causes/factors

Misalignment of body parts

Poor flexibility

Body weight and composition

Muscle weakness

Age

Joint hyperlaxity

Inappropriate training methods

Inappropriate / unfamiliar playing surfaces

Environmental conditions

Inappropriate clothing or footwear

Inappropriate use of equipment

Training volume

ANSWER3 Give three intrinsic and three extrinsic preventative measures that can be taken in order

to avoid injury in sport.

Intrinsic measures Extrinsic measures

1. Ensure the performer has appropriate levels of fitness.

2. Ensure an effective warm up is performed before competition.

3. Ensure the athlete is not suffering from undue fatigue.

4. Encourage performers to undertake strengthening and conditioning activities.

1. Ensure appropriate nutritional status of the athlete.

2. Use appropriate equipment correctly.

3. Ensure appropriate clothing is worn.

4. Ensure the rules of the activity are adhered to.

5. Pay attention to environmental conditions.

6. Do not allow too high a training volume / intensity.

Stage 1Early management, diagnosis and treatment plan

Stage 7Strengthening and stretching exercises

Stage 3Developing sport-specific fitness components

Stage 8Maintenance of cardio-respiratory fitness while resting the injured part

Stage 5First Aid immediate treatment

Stage 4A gradual return to competition with close monitoring of ‘risk’ behaviour

Stage 6Attention to performing appropriate technique and using appropriate equipment

Stage 2R.I.C.E. Rest, Ice, Compression, Elevation

Injury managementThe injury management cycle is illustrated below, but the stages have all been mixed up. Place the stages in the correct order.

Stage 1First Aid immediate treatment

Stage 7 Attention to performing appropriate technique and using appropriate equipment

Stage 3Early management, diagnosis and treatment plan

Stage 8 A gradual return to competition with close monitoring of ‘risk’ behaviour

Stage 5Strengthening and stretching exercises

Stage 4 Maintenance of cardio- respiratory fitness while resting the injured partStage 6 Developing sport-specific fitness components

Stage 2R.I.C.E. - Rest, Ice, Compression, Elevation

Stage 1

Stage 2

Stage 3

Stage 4

Stage 5

Stage 6

Stage 7

Stage 8

ANSWER Injury managementThe injury management cycle is illustrated below, but the stages have all been mixed up. Place the stages in the correct order.

Compression

Stage 1 First aid – immediate treatment

Stage 2 P.R.I.C.E.D. – Protection, Rest, Ice, Compression, Elevation, Diagnosis

Stage 3 Early management, diagnosis and treatment plan

Stage 4 Maintenance of cardio-respiratory fitness while resting the injured part

Stage 5 Strengthening and stretching exercises

Stage 6 Developing sport-specific fitness components

Stage 7 Attention to performing appropriate technique and using appropriate equipmentStage 8 A gradual return to competition with close monitoring of ‘risk’ behaviour

A performer undergoing hyperbaric therapy

Use the words in the box below to fill in the missing informationblood Haemoglobin repair tendon halfHyperbaric chamber recover muscular

The ................................................... delivers 100% pure oxygen to the injured athlete at very high pressure

........................................... within the red blood cells quickly becomes fully saturated with oxygen

Improves ....................... supply and the formation of new blood cells

Which enhances the growth and ......................... of tissue cells.

Hyperbaric chambers can be used to treat the full range of injuries and conditions to allow athletes to ............................. more quickly from athletic performance:

soft tissue (.......................... ) injuries and oedema (swelling) ligament and ........................... damage (including tendonitis)

Some studies have suggested that recovery time is cut by ...................... if a hyperbaric chamber is used in the rehabilitation process!

ANSWER A performer undergoing hyperbaric therapy

The Hyperbaric chamber delivers 100% pure oxygen to the injured athlete at very high pressure

Haemoglobin within the red blood cells quickly becomes fully saturated with oxygen Improves blood supply and the formation of new blood cells Which enhances the growth and repair of tissue cells.

Hyperbaric chambers can be used to treat the full range of injuries and conditions to allow athletes to recover more quickly from athletic performance:

soft tissue (muscular ) injuries and oedema (swelling) ligament and tendon damage (including tendonitis)

Some studies have suggested that recovery time is cut by half if a hyperbaric chamber is used in the rehabilitation process!

Oxygen masks can be used to maintain fitness levels if an athlete is injured

The use of oxygen tents in the treatment of sports injuriesUse the words in the box below to fill in the missing information maintained altitude legs or feet injury sleep oxygen tents

Oxygen (hypoxic) tent: a chamber designed to mimic conditions at altitude and are used by performers to maintain fitness levels while injured

...................................... are widely used by endurance athletes who wish to mimic the environmental conditions of altitude.

Oxygen tents regulate the amount of oxygen available to the injured performer while they .........................

By replicating the low-oxygen conditions of ................................. the body responds by increasing its production of red blood cells

Which allows the fitness of the performer to be ................................even though training has ceased because of the injury.

Oxygen tents are used to preserve the fitness of the injured athlete rather than to treat the ............................... itself

Most commonly used when an athlete’s training is hampered because of injuries to the ...............................................................

ANSWEROxygen masks can be used to maintain fitness levels if an athlete is injured

The use of oxygen tents in the treatment of sports injuries

Oxygen tents are widely used by endurance athletes who wish to mimic the environmental conditions of altitude.

Oxygen tents regulate the amount of oxygen available to the injured performer while

they sleep.

By replicating the low-oxygen conditions of altitude the body responds by increasing its production of red blood cells

Which allows the fitness of the performer to be maintained even

though training has ceased because of the injury.

Oxygen tents are used to preserve the fitness of the injured athlete rather than to treat the injury itself

Most commonly used when an athlete’s training is hampered because of injuries to the legs or feet.

Ice baths are often used to promote recovery from training sessions and competition

The use of ice baths to promote recovery

Use the words in the box below to fill in the missing information

training session cold water Ice baths 6 minutes

................................... can treat both tissue swelling and soreness that occurs following hard exercise and is believed to speed up the recovery process.

Immersion in .................................... allows constriction of blood vessels surrounding all the muscles, effectively squeezing and draining blood and waste products away from the legs.

Exiting the ice bath (after about.............................. ) sends a blood rush, flushing the muscles with fresh oxygenated blood and revitalising the damaged and sore tissue.

Allowing the athlete to recover from the ........................................ or competition more quickly.

ANSWERIce baths are often used to promote recovery from training sessions and competition

The use of ice baths to promote recovery

Ice baths can treat both tissue swelling and soreness that occurs following hard exercise and is believed to speed up the recovery process.

Immersion in cold water allows constriction of blood vessels surrounding all the muscles, effectively squeezing and draining blood and waste products away from the leg.

Exiting the ice bath (after about 6 minutes) sends a blood rush, flushing the muscles with fresh oxygenated blood and revitalising the damaged and sore tissue.

Allowing the athlete to recover from the training session or competition more quickly.

Sports rehabilitationRehabilitative methods are designed to reduce recovery time, minimise fitness losses and successfully rehabilitate the injured performer. Use the following statements to fill in the table below:

1. Mimic conditions at altitude. They can be controlled to restrict the amount of oxygen entering the body. The body responds by increasing its production of red blood cells. The idea is not to treat the injury but to maintain cardio-respiratory fitness

2. Delivers oxygen to the injured body part at very high pressure, allowing 100% pure oxygen to reach the injury. Haemoglobin becomes fully saturated and even enters the plasma.

3. Involves the immersion of a performer’s legs into cold water (3C) for approximately 6 minutes. They are used more to promote the recovery from hard training rather than the treatment of an injured body part.

4. The body responds to the hypoxic (low oxygen) conditions by increasing its production of red blood cells which can preserve the cardio-respiratory fitness of the injured performer

5. Constricts the blood vessels which squeezes out lactic acid surrounding the working muscles. On exiting the ice bath the blood vessels dilate allowing a rush of fresh oxygenated blood to the working muscles. This blood is high in oxygen required for effective recovery.

6. The higher concentration of oxygen improves the blood supply to the injured body part. In addition new blood cells form and there is a faster rate of cell turnover which enhances the growth and repair of damaged tissues.

7. All endurance performers will benefit from time in an oxygen tent. However they have been famously used by top football stars David Beckham and Wayne Rooney who sustained injuries to the feet ahead of the 2002 and 2006 World Cup respectively.

8. Can be used to treat the full range of sporting injuries from injured athletes suffering from overuse injury to the rugby player who has suffered damage to their muscle tissue.

9. Ice baths are used by many different sports performers – from the marathon runner to the track cyclist. Studies conducted by Bath University support their use in speeding up the recovery process.

Sports rehabilitation

Complete the table below with the required information from the previous page

Rehabilitative method

Brief outline of rehabilitative method

Physiological basis for its use Performers most likely to benefit and evidence of its use

Hyperbaric chamber

Oxygen tent

Ice bath

ANSWER Sports rehabilitationComplete the table below with the required information.

Rehabilitative method

Brief outline of rehabilitative method

Physiological basis for its use Performers most likely to benefit and evidence of its use

Hyperbaric chamber

A hyperbaric chamber delivers oxygen to the injured body part at very high pressure, allowing 100% pure oxygen to reach the injury.Haemoglobin becomes fully saturated and even enters the plasma.

The higher concentration of oxygen improves the blood supply to the injured body part. In addition new blood cells form and there is a faster rate of cell turnover which enhances the growth and repair of damaged tissues.

Hyperbaric chambers can be used to treat the full range of sporting injuries from injured athletes suffering from overuse injury to the rugby player who has suffered damage to their muscle tissue.

Oxygen tentOxygen tents mimic conditions at altitude. They can be controlled to restrict the amount of oxygen (hypoxia) entering the body. The body responds by increasing its production of red blood cells. The idea is not to treat the injury but to maintain cardio-respiratory fitness

The body responds to the hypoxic (low oxygen) conditions by increasing its production of red blood cells which can preserve/maintain thecardio-respiratory fitness of the injured performer

All endurance performers willbenefit from time in an oxygen tent. However they have been famously used by top football stars DavidBeckham and Wayne Rooney who sustained injuries to the feet ahead of the 2002 and 2006 World Cup respectively.

Ice bathTypically ice baths involves theimmersion of a performer’s legs into cold water (3C) forapproximately 6 minutes. They are used more to promote the recovery from hard training rather than the treatment of an injured body part.

Initially the cold water constricts the blood vessels which squeezes out lactic acid surrounding the working muscles. On exiting the ice bath the blood vessels dilate allowing a rush of fresh oxygenated blood to those muscles that have been working. This blood is high in oxygen required for effective recovery.

Ice baths are used by many different sports performers – from the marathon runner to the track cyclist. Studies conducted by Bath University support their use in speeding up the recovery process.

Task 4.01DOMS

microscopic plyometrics delayed onset of muscle sorenesshigher slowly Warm up training eccentric couple

1. What is DOMS? DOMS (.................................................................) is a term used to explain the feelings of muscle stiffness and tenderness often experienced in the days (usually 48 hours) following exercise.

2. Who gets DOMS? It is more common in those embarking upon a new exercise regime or when Performing .................... muscle contractions such as those experienced when lowering weights or running downhill.

3. How does it occur? DOMS occurs as a result of ...................................... tears to the muscle fibres

and tendons which results in swelling.

When performing eccentric muscle contractions. In physical activities such as when performing,...................................,running downhill, lowering weights and during the downward phase of squats or press-ups.

4. How long does it last? Although DOMS is an annoying hindrance, symptoms are usually temporary and go within a .......................... of days or so once the muscle fibres have repaired themselves.

5. How can DOMS be avoided? There are a few tips that can be followed to prevent and avoid DOMS:

• ................................. thoroughly before exercising and cool down completely following the activity.

• During the training session, progress from lower intensity bouts of work through to ...................................... intensity periods.

• When beginning a new activity start gradually and build up intensity................

• Limit the amount of eccentric contractions performed early in the ................... session.

ANSWER DOMS

1. What is DOMS? DOMS (delayed onset of muscle soreness) is a term used to explain the feelings of muscle stiffness and tenderness often experienced in the days (usually 48 hours) following exercise.

2. Who gets DOMS? It is more common in those embarking upon a new exercise regime or when performing eccentric muscle contractions such as those experienced when lowering weights or running downhill.

3. How does it occur? DOMS occurs as a result of microscopic tears to the muscle fibres and

tendons which results in swelling.

When performing eccentric muscle contractions. In physical activities such as when performing plyometrics, running downhill, lowering weights and during the downward phase of squats or press-ups.

4. How long does it last? Although DOMS is an annoying hindrance, symptoms are usually temporary and go within a couple of days or so once the muscle fibres have repaired themselves.

5. How can DOMS be avoided?

There are a few tips that can be followed to prevent and avoid DOMS:

• Warm up thoroughly before exercising and cool down completely following the activity.

• During the training session, progress from lower intensity bouts of work through to higher intensity periods.

• When beginning a new activity start gradually and build up intensity slowly.

• Limit the amount of eccentric contractions performed early in the training session.

REMEMBER!

Revision checklist

Make sure you know the following: Injury in sport is almost inevitable and occurs for a variety of reasons.

The causes of an injury can be either intrinsic or ......................................... Intrinsic factors include age, body weight and composition, muscle weakness and poor ......................................

Extrinsic factors include poor training methods, inappropriate use of equipment andclothing, and .......................................conditions.

Preparation is the key to injury ........................................... and avoidance.If the intrinsic and extrinsic factors that cause injuries are addressed then injury canpossibly be avoided.

There are many ........................................ methods to treat the injured performer.Hyperbaric chambers are used by injured performers to speed up recovery bydelivering ................................ to the injured part at very high pressure.Hyperbaric chambers can be used to treat the full range of injuries and conditions.

Oxygen tents (or ............................ tents) replicate the low oxygen conditions of...................... Oxygen tents are not used specifically to treat a particular sports injury but rather to maintain ............................levels while the performer is rehabilitating.

Ice ..........................are used to treat both injury and the soreness that occurs following hard exercise, speeding up the recovery process. Ice baths create a rush of fresh ....................................blood carrying the nutrients and components necessary to revitalise the damaged and sore tissue.

Delayed onset of muscle soreness (.................) is a term used to explain the feelings of muscle stiffness and tenderness often experienced in the days (usually ...........hours) following exercise.DOMS typically occurs following ................................. muscle contractions.DOMS can be reduced by warming up thoroughly before exercise and ................................ completely following the activity.

ANSWER Revision checklist

Make sure you know the following:Injury in sport is almost inevitable and occurs for a variety of reasons.The causes of an injury can be either intrinsic or extrinsic.

Intrinsic factors include age, body weight and composition, muscle weakness andpoor flexibility.

Extrinsic factors include poor training methods, inappropriate use of equipment andclothing, and environmental conditions.

Preparation is the key to injury prevention and avoidance.If the intrinsic and extrinsic factors that cause injuries are addressed then injury canpossibly be avoided.

There are many rehabilitative methods to treat the injured performer.Hyperbaric chambers are used by injured performers to speed up recovery bydelivering oxygen to the injured part at very high pressure.Hyperbaric chambers can be used to treat the full range of injuries and conditions.

Oxygen tents (or hypoxic tents) replicate the low oxygen conditions of altitude.Oxygen tents are not used specifically to treat a particular sports injury but rather to maintain fitness levels while the performer is rehabilitating.

Ice baths are used to treat both injury and the soreness that occurs following hard

exercise, speeding up the recovery process. Ice baths create a rush of fresh oxygenated blood carrying the nutrients and components necessary to revitalise the damaged and sore tissue.

Delayed onset of muscle soreness (DOMS) is a term used to explain the feelingsof muscle stiffness and tenderness often experienced in the days (usually 48 hours)following exercise.DOMS typically occurs following eccentric muscle contractions.DOMS can be reduced by warming up thoroughly before exercise and cooling down completely following the activity.

1. Injuries occur in sport for a wide variety of reasons. Briefly outline the causes of injury, giving examples from a range of sporting activities. Discuss the steps a coach and athlete can take, to avoid injury together with the rehabilitative methods available to speed up the recovery process.

(14 marks)

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ANSWER1. Injuries occur in sport for a wide variety of reasons. Briefly outline the causes of injury, giving

examples from a range of sporting activities. Discuss the steps a coach and athlete can take, to avoid injury together with the rehabilitative methods available to speed up the recovery process. (14 marks)Intrinsic factors1 Age, sex, body composition, weight.2 Muscle weakness / poor core stability.3 Joint hyperlaxity.4 Poor flexibility.5 Misalignment of body parts, poor posture.

Extrinsic factors1. Poor training techniques.2. Over-training (too high a training volume).3. Poor execution of skills.4. Inappropriate playing surfaces.5. Inappropriate clothing.6. Inappropriate equipment.7. Adverse environmental conditions.

Steps a coach and athlete can take (Preventative measures):1. Ensure that the athlete has the necessary levels of fitness to

undertake the physical tasks being asked of them.

2. Ensure that the athlete has the necessary levels of skill to undertake the sporting skills being asked of them.

3. Ensure that the performer follows an appropriate warm-up prior to any training and competition undertaken.

4. Ensure that the performer is in a state of sound physical well-being and not

suffering from any undue stress or fatigue.5. Ensure that muscle imbalance is avoided through an appropriate

strength training regime.

6. Ensure that the athlete follows a suitable diet plan and eats appropriately for both performance and recovery.

7. Ensure that the athlete follows the principles of training correctly so that there are no abrupt changes to the methods of training used or intensity of training

expected.8. Ensure that the athlete always wears appropriate clothing and

footwear for the training or competition to be undertaken.

9. Ensure that the athlete takes account of the prevailing environmental conditions. 10. Ensure that the athlete follows the rules of the activity. 11. Ensure that all equipment used is appropriate for the activity or training session to be undertaken.

Rehabilitative methods:1. Hyperbaric chambers are used by injured performers to speed up

recovery by delivering oxygen to the injured part at very high pressure and concentrations.

2. Hyperbaric chambers can be used to treat the full range of injuries and

conditions.3. Oxygen tents (or hypoxic tents) replicate the low oxygen conditions

of altitude.4. Oxygen tents are not used specifically to treat a particular sports

injury but rather to maintain fitness levels while the performer rehabilitating.

5. Ice baths are used to treat both injury and the soreness that occurs following

hard exercise, speeding up the recovery process.6. Ice baths create a rush of fresh oxygenated blood carrying the

nutrients and components necessary to revitalise the damaged and sore tissue.

Marking:

Band Range Band Descriptors

11–14 • Addresses all aspects of the question, demonstrating a wide range of depth and knowledge• Expresses arguments clearly and concisely• Good use of examples to support answer• Few errors in their spelling, punctuation and grammar, and correct use of technical language

7–10 • Addresses most aspects of the question whilst demonstrating a clear level of depth and knowledge• Attempts to express arguments clearly and concisely• Uses examples to support answer• Few errors in their spelling, punctuation and grammar, demonstrates use of technical language although sometimes inaccurately

3–6 • Addresses some aspect of the question but lacks sufficient depth and knowledge• Limited attempt to develop any arguments or discussions, normally vague or irrelevant• Attempts to use examples although not always relevant • Errors in spelling, punctuation and grammar and limited use of technical language

0–2 • Addresses the question with limited success• Little or no use of examples• Major errors in spelling, punctuation and grammar, with no use of technical language.

2. Distance runners will often use a variety of methods to speed up recovery and rehabilitation from injury.

i Explain the physiological reasons behind ice baths. ii Why might an endurance performer use an oxygen (hypoxic tent)? (7 marks)

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ANSWER2. Distance runners will often use a variety of methods to speed up recovery and rehabilitation from injury.i Explain the physiological reasons behind ice baths.ii Why might an endurance performer use an oxygen tent (hypoxic tent)? (7 marks)

i Ice baths include the immersion of a performers body (usually legs) in ice cold water which is believed to reduce muscle soreness and tissue swelling that accompanies hard training or competition.

2 Cold water causes the constriction of blood vessels surrounding all the muscles, squeezing and draining blood and waste products away from the leg muscles.

3 Exiting the ice bath (after about 6 minutes or so) then causes a blood rush, which flushes the muscles with fresh oxygenated blood.

4 Carrying the nutrients and components necessary to revitalise the damaged and sore tissue.

5 Enhanced blood flow to the muscles worked, speeds up the removal of lactic acid.

6 Reduced tissue swelling.

7 Reduced effect of DOMS (delayed onset of muscle soreness).

8 Subsequent training is enhanced.

ii 1. Oxygen tents seek to preserve the fitness of the injured athlete

rather than treat the injury itself and are most commonly used when injury to the legs or feet have occurred which severely hampers training.

2. Oxygen tents are essentially specialised chambers that regulate the amount of oxygen available to the injured performer while they sleep,

3. Replicating the low oxygen conditions of altitude

4. Body responds by increasing its production of red blood cells.

5. Improved oxygen transport.

6. Maintenance of aerobic capacity.

Sporting injury

Hyperbaric chambers Overtraining syndrome Oxygen tents DOMS

Ice baths Eccentric Hypoxic Hyperlaxity PRICE

Answer the questions below and then find the words in the word-search.

D C S A W W S H I B G W W X M T N H O E

H A I O O M Z S I E Y V L O J V A L M E

X H M X O H E W C E U H W L I W X O E X

B Q Y D O C V C K O S F T E E C R J S O

S O K P W P E X D J Y S Q H E D I A P X

G N P Q E N Y D C M I F S J N Y Q T K Y

K V W K T R N H G G I U S Y N Z B M P G

E X Y R X E L S B J C L S O D F G G X E

C F I J S I C A L K T G Q U Q I C F K N

I C K F X G B P X T N S H T A B E C I T

R H Y P E R B A R I C C H A M B E R S E

P B Z D Q K L T N F T N Q N X O K W B N

T Y B K H W Z I T A P Y G Y T W I B M T

S E X D H W A R N M U X G F S R K O N S

C Z O S A R U S T X S M Y B B D H G B W

C C Z B T Z H B X E R D G B U Y O V K K

L R R R M A X E P Y N M L I Z U S B F Y

H Q E V M R P T I O Z W I S K D E G S V

U V W U X P O U B G N E K U F N D N W J

O O R A B I E M H D I J Q E I R J L K S

1 Low oxygen conditions ............................................................................................................................................................

2 The immediate treatment of soft tissue injuries .......................................................................................................................

3 The type of muscle contraction most likely to lead to painful and tender muscles following exercise

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4 This treatment facilitates the delivery of high concentrations of oxygen to the injured body part

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5 This intrinsic cause of sporting injury may lead to joint dislocations ......................................................................................

6 This treatment mimics the conditions experienced at altitude ...................................................................................................

7 The muscle stiffness often experienced in the days following hard exercise ...........................................................................

8 This condition is often experienced in performers who are prescribed a training volume that is too high

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9 This treatment causes constriction and then dilation of blood vessels supplying the working muscles ..................................

Sporting injury

1 Low oxygen conditions Hypoxic2 The immediate treatment of soft tissue injuries PRICE - (D)3 The type of muscle contraction most likely to lead to painful and tender muscles following exercise Eccentric4 This treatment facilitates the delivery of high concentrations of oxygen to the injured body part Hyperbaric

chambers5 This intrinsic cause of sporting injury may lead to joint dislocations Hyperlaxity6 This treatment mimics the conditions experienced at altitude Oxygen tents7 The muscle stiffness often experienced in the days following hard exercise DOMS8 This condition is often experienced in performers who are prescribed a training volume that is too high Overtraining syndrome9 This treatment causes constriction and then dilation of blood vessels supplying the working muscles Ice baths