Sports and Fitness Injury Prevention & Rehabilitation Flashcards
7 cards from real Sports and Fitness practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Sports and Fitness Injury Prevention & Rehabilitation flashcards as text
What does the acronym RICE stand for in the context of acute sports injury management?
Answer: Rest, Ice, Compression, Elevation
RICE stands for Rest, Ice, Compression, and Elevation — the four steps used to control swelling and pain in the acute phase of a sports injury.
Which type of muscle contraction is most strongly associated with causing delayed onset muscle soreness (DOMS)?
Answer: Eccentric contractions
Eccentric contractions, in which the muscle lengthens under load, produce the greatest microtrauma and are the primary driver of DOMS.
What is the recommended immediate field management for a suspected bone fracture?
Answer: Immobilize the limb and arrange for medical evaluation
Immobilizing the injured limb in the position found prevents further displacement and tissue damage while awaiting medical care.
When rehabilitating a rotator cuff injury, which phase should be completed before initiating progressive strengthening exercises?
Answer: Restoring pain-free range of motion
Range of motion must be restored first so that subsequent strengthening occurs through full, biomechanically sound movement patterns.
Why is restoring proprioception a key goal in ankle sprain rehabilitation?
Answer: It rebuilds neuromuscular control that reduces re-injury risk
Proprioceptive training retrains the sensory receptors damaged during the sprain, restoring the automatic balance and joint-position sense needed to prevent recurrence.
Which best defines an overuse injury in a sports and fitness context?
Answer: Damage that accumulates from repetitive stress when load exceeds the body's recovery capacity
Overuse injuries develop gradually as repetitive microtrauma outpaces the body's ability to repair, without any single causative event.
Which structured warm-up program has strong research support for reducing lower-extremity injury rates in team sport athletes?
Answer: The FIFA 11+ neuromuscular warm-up program
The FIFA 11+ program, developed by FIFA's medical research centre, has been shown in multiple randomized trials to significantly lower ACL, hamstring, and ankle injury rates.
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