Injury Prevention Flashcards
7 cards from real ITF practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Injury Prevention flashcards as text
What is the '10% rule' commonly applied to injury prevention in tennis training?
Answer: Do not increase weekly training load by more than 10% from one week to the next
The 10% rule recommends increasing weekly training volume (mileage, duration, or intensity) by no more than 10% per week to allow tissue adaptation and prevent overuse injury.
Which type of muscle contraction causes the greatest eccentric stress on the patellar tendon during tennis-specific movements?
Answer: Eccentric contraction during deceleration from a sprint
Eccentric quadriceps contractions during deceleration generate high tensile load on the patellar tendon, the primary mechanism behind patellar tendinopathy in tennis players.
Adequate hydration before a match is best assessed by monitoring which indicator?
Answer: Urine color using a validated chart
Pale straw-colored urine (color 1–3 on a validated chart) is a practical, non-invasive indicator of adequate pre-match hydration status.
Which evidence-based program has been validated to reduce lower-limb injuries in court sport athletes?
Answer: FIFA 11+ adapted for tennis
FIFA 11+ adapted for tennis incorporates balance, strength, and neuromuscular control exercises proven to reduce lower-limb injury rates in court sport athletes.
A coach notices a junior player's knee consistently caves inward (valgus collapse) when landing from a jump. What is the most immediate injury concern?
Answer: ACL rupture risk
Dynamic knee valgus during landing is a primary biomechanical risk factor for ACL rupture, especially in female adolescent athletes.
What is the recommended fluid intake guideline for tennis players during match play in moderate heat?
Answer: 150–250 ml every 15–20 minutes
Consuming 150–250 ml every 15–20 minutes maintains hydration and thermoregulation, preventing the performance decrements and injury risk associated with dehydration.
Which aspect of racket fitting is most directly linked to the development of lateral epicondylitis?
Answer: Grip size that is too small or too large
An incorrect grip size increases forearm muscle recruitment and eccentric loading on the wrist extensors, elevating lateral epicondyle stress and injury risk.