Injury Prevention Flashcards

A client increases weekly running mileage from 10 to 20 miles in one week. Which guideline was most clearly violated?

Answer: The 10% rule for weekly volume increases

Limiting weekly volume increases to about 10% reduces overuse injury risk.

Which warm-up approach is generally recommended before high-intensity training to reduce injury risk?

Answer: Dynamic movements that mimic the upcoming activity

Dynamic warm-ups raise tissue temperature and prepare movement patterns without reducing power output.

A trainer notices a client's knees collapse inward during squats. What is this called, and why does it matter?

Answer: Dynamic knee valgus; it increases ACL and patellofemoral stress

Knee valgus is a known risk factor for ACL injury and anterior knee pain.

Which is the most appropriate first response when a client reports sharp pain during an exercise?

Answer: Stop the exercise and assess

Sharp pain signals possible tissue damage, so activity should stop immediately.

Overtraining syndrome is best prevented by which strategy?

Answer: Planned recovery and periodization

Periodization with scheduled recovery balances stress and adaptation.

Which footwear factor most directly relates to injury prevention for runners?

Answer: Replacing shoes after roughly 300-500 miles

Midsole cushioning degrades with mileage, increasing impact stress.

Proper spotting during a barbell bench press primarily prevents which hazard?

Answer: The bar dropping onto the lifter's chest or neck

A spotter assists if the lifter fails, preventing crush injuries.