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26 Cards in this Set
- Front
- Back
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____% of injuries include slow wear and tear, strians, sprains, and inflammations.
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90%
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What are the four main reasons why injuries occur?
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1.) Overuse
2.) Footwear 3.) Weakness and Inflexibility 4.) Mechanical Problems |
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What do the letters in P.R.I.C.E. stand for?
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Protect, Rest, Ice, Compress, Elevate
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Using crutches, a splint, or a sling is an example of what part of the P.R.I.C.E. method?
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Protect
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According to the R portion of the P.R.I.C.E. method, how long should the affected area be rested?
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24 to 72 hours
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According to the P.R.I.C.E situation ice should be applied immediately to the wound. True or False?
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True
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When you are compressing your injury, you are supposed to wrap it snugly but not tightly enough to interfere with circulation. True or False?
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True
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When elevating your injury you are supposed to raise it above what?
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The level of the heart
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What are the seven symptoms of injury that show it is time for medical help?
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1.) The pain has increased or intensified
2.) There is join pain lasting two or more days or severe muscle tenderness. 3.) Loss of strength or range of motion 4.) You heard a "pop" or snap |
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What are the three steps to getting back into action after an injury.
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1.) Move the injured limb as early as possible.
2.) After getting at least 80% of motion, begin to build strength. 3.) Gradually work your way back to your former activity level. |
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What are the two most important keys to avoiding lower back pain?
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1.) Maintaing Strong Abdominal Muscles
2.) Back Flexibility |
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What is the best position to sleep in for maintaining back health.
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Fetal Position
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Name five exercises that can be used to help prevent lower back pain?
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1.) Pelvic Tilt
2.) Abdominal Curl 3.) Cat Stretch 4.) Alternate Leg Lift 5.) Upper Back Lift |
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What are the most appropriate ways to treat muscle cramps?
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Gently stretch or massage muscles, drink plenty of fluids, increase calcium and potassium, get plenty of rest.
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A sharp, involuntary muscle contraction that may occur during exercise or rest.
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A Muscle Cramp
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What is the most common area for a muscle cramp to occur?
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The Calf
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A tear of muscle fibers or a tendon and is sometimes reffered to as a pull.
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A Muscle Strain
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When your foot will roll inward slightly after the outer edge of the heel stirkes the ground.
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Pronation
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Too much inward roll when the foot should be pushing off
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Overpronation
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A partial or complete tear of a ligament, the fibrous connective tissue that binds bones together to form a join.
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A Sprain
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Muscle imbalance between the strong calf muscle and the weak anterior tibialis, which may lead to inflammation of the membrane between the tibia and the fibula.
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Shin Splints
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You can minimize stress on the back by putting one foot on a low stool or box. Frequently shift your weight from one leg to the other. True or False?
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True
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Noise from joints is normal as long as you don't experience pain. True or False?
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True
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It is natural for a foot to pronate among the ground. True or False?
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True
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When icing you are supposed to keep the ice on the injury until you can no longer feel the pain and become numb. True or False?
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True
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The fibrous cords that connect muscles to bones are called what?
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Tendons
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