Sports and Fitness Sports and Fitness Injury Prevention & Rehabilitation 1 — Questions and Answers
Question 1: What does the acronym RICE stand for in the context of acute sports injury management?
- Rest, Ice, Compression, Elevation (Correct answer)
- Rest, Ice, Circulation, Exercise
- Rehabilitation, Ice, Compression, Exercise
- Rest, Inflammation, Compression, Elevation
Correct 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.
Question 2: Which type of muscle contraction is most strongly associated with causing delayed onset muscle soreness (DOMS)?
- Concentric contractions
- Isometric contractions
- Eccentric contractions (Correct answer)
- Isokinetic contractions
Correct answer: Eccentric contractions
Eccentric contractions, in which the muscle lengthens under load, produce the greatest microtrauma and are the primary driver of DOMS.
Question 3: What is the recommended immediate field management for a suspected bone fracture?
- Apply heat and gently massage the surrounding area
- Immobilize the limb and arrange for medical evaluation (Correct answer)
- Encourage the athlete to walk it off to assess weight-bearing ability
- Apply ice directly to bare skin for 30 minutes
Correct 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.
Question 4: When rehabilitating a rotator cuff injury, which phase should be completed before initiating progressive strengthening exercises?
- Restoring pain-free range of motion (Correct answer)
- Plyometric shoulder drills
- Sport-specific throwing program
- Maximum isometric strength testing
Correct 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.
Question 5: Why is restoring proprioception a key goal in ankle sprain rehabilitation?
- It eliminates the need for bracing during return to sport
- It increases bone density in the ankle joint
- It rebuilds neuromuscular control that reduces re-injury risk (Correct answer)
- It directly reduces scar tissue formation in the ligaments
Correct 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.
Question 6: Which best defines an overuse injury in a sports and fitness context?
- Trauma caused by a single high-force event such as a collision
- Injury resulting from using incorrect equipment during training
- Damage that accumulates from repetitive stress when load exceeds the body's recovery capacity (Correct answer)
- An injury that worsens because an athlete ignores pain during a single session
Correct 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.
Question 7: Which structured warm-up program has strong research support for reducing lower-extremity injury rates in team sport athletes?
- Static quad and hamstring stretching for 10 minutes
- The FIFA 11+ neuromuscular warm-up program (Correct answer)
- A five-minute light jog followed by dynamic lunges
- Cold-water immersion of the legs before competition
Correct 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.
Sports and Fitness Sports and Fitness Injury Prevention & Rehabilitation 1
What does the acronym RICE stand for in the context of acute sports injury management?