Injury Prevention Flashcards
7 cards from real NSCA CSCS 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
Which core stability exercise is most appropriate for an athlete early in a lumbar injury prevention program due to its low spinal compression load?
Answer: Abdominal hollowing and bird-dog progressions
Bird-dog and abdominal hollowing exercises activate deep stabilizers (transversus abdominis, multifidus) with minimal spinal compressive load, making them appropriate early in a lumbar prevention program.
When designing a shoulder injury prevention program for overhead throwers, which muscle group is most critical to strengthen to protect the rotator cuff?
Answer: Rotator cuff (particularly infraspinatus and teres minor) and scapular stabilizers
The posterior rotator cuff (infraspinatus, teres minor) and scapular stabilizers control humeral head positioning and prevent subacromial impingement during overhead motions.
A distance runner presents with iliotibial band syndrome. Which biomechanical factor is most commonly implicated?
Answer: Hip drop (Trendelenburg) and contralateral pelvic drop due to hip abductor weakness
Contralateral hip drop increases iliotibial band tension over the lateral femoral epicondyle, making hip abductor weakness a primary driver of ITBS.
Which principle best describes why progressive overload must be balanced with adequate recovery in injury prevention?
Answer: Connective tissue (tendons, ligaments) adapts more slowly than muscle, requiring adequate recovery to prevent accumulation of microtrauma
Connective tissue remodels more slowly than muscle, so inadequate recovery between loading bouts allows microtrauma to accumulate and progress to injury.
What is the primary purpose of a return-to-sport continuum following musculoskeletal injury?
Answer: To systematically progress loading demands to confirm tissue readiness and reduce re-injury risk
A return-to-sport continuum progressively challenges the healing tissue through criteria-based stages to confirm readiness and minimize re-injury risk.
Which environmental factor most significantly increases the risk of heat-related illness and secondary musculoskeletal injury during outdoor summer training?
Answer: High wet-bulb globe temperature (WBGT) combining heat and humidity
High WBGT reflects both ambient temperature and humidity, which together impair thermoregulation and increase core temperature, fatigue, and injury risk.
An athlete's acute:chronic workload ratio spikes to 1.8 entering the final two weeks before competition. What is the recommended management approach?
Answer: Reduce training volume to lower the ratio toward 0.8–1.3 while maintaining intensity
Reducing volume to bring the acute:chronic ratio into the 0.8–1.3 'sweet spot' during the competition taper manages injury risk while preserving performance readiness.