Sports Injury Prevention and Rehabilitation Wisdom Tree Answers

1. The core scoring criteria for all prevention exam questions is "Personalized Assessment > General Action Standards". Any statement that "everyone follows standard actions" appears in the option is completely wrong.； 2. The core judgment of rehabilitation examination questions is "painless principle > progress requirements". The expression "endure the pain and persist in training" is a direct misjudgment. ； 3. The key to scoring open questions is to cover both dimensions of "PRICE principle for acute injuries + functional reconstruction for chronic injuries". If one is missing, at least 30% of the score will be deducted.

Unfortunately, when I was taking this course, I stupidly memorized the general movement standards for three days, but I failed in the first case question - the question asked, "An 18-year-old basketball enthusiast weighing 90kg, his knees naturally exceed the toes when squatting. Is this a wrong move?" I didn't even think about it and chose "Yes, it does not meet the squatting standards", and I was deducted 5 points. Later, after talking with the school team doctor, I realized that this course has opposed one-size-fits-all sports standards since its inception. It specifically targets candidates who can only memorize knowledge points and cannot judge based on actual situations.

Talking back to the objective questions on the regular test, in fact many of the controversial options are the collision of opinions from different schools in the real sports circle. For example, in the area of ​​prevention, the traditional "action standardists" insist that the knees must not pass over the toes when squatting, the heels must be on the ground when running, and the chest must be fully raised during deadlifts. However, the "individual adaption school" emerging in recent years believes that squatting with knees over toes for people with naturally tight hip flexion can actually reduce the pressure on the lumbar spine. People with high arches can put less pressure on their ankles when running with their forefoot on the ground. People with weak core strength can avoid lower back compensation by holding their chest slightly during deadlifts. The test questions in this course tend to favor the latter by default. As long as the option mentions "adjustment based on individual physical conditions", it is basically the correct option. I once had a golfer who played center. After half a year of deadlifting according to the general standard, he developed a lumbar protrusion. Later, the rehabilitation therapist adjusted him to a deadlifting posture with a slightly closed chest. Now he has no problem at all when pulling 180kg of waist. You will understand this if you have experienced it. There is no absolutely correct movement, only the movement that suits you.

Rehabilitation exam questions that give many people a headache are essentially a balance between old and new rehabilitation concepts. Old-school team doctors often say that "a hundred days after a broken muscle or bone" requires complete rest, but now the mainstream sports rehabilitation concept advocates "early controlled activity". Both of these are correct. The key to scoring is to clearly distinguish the stages: strictly follow the PRICE principle (protection, rest, ice, compression, elevation) within 72 hours of acute injury, and don't move blindly. ； After the acute stage, muscle activation training must be gradually performed, and you cannot lie down all the time. I sprained my foot while playing badminton last year, and my mother insisted that I lie down for a month. I followed the instructions in the class and did 20 sets of ankle pump training every day after 72 hours. I went back to play in less than two weeks. Now I don’t have any pain on rainy days. On the contrary, a classmate had a sprained leg and lay down for a month. When I first got out of bed, the calf muscles atrophied. It took three months to recover.

By the way, there is another high-frequency true-false question that many people get wrong: "Warming up before exercise must be done for more than 30 minutes to be effective." The answer is wrong. Ordinary people play ball for an hour and run three kilometers every day. Warming up for 10-15 minutes is completely enough. The core of warming up is to activate the muscles you want to use, not to make up for it. The last time I met a girl in the gym, she warmed up for 40 minutes before running two kilometers. She did skipping rope and aerobics. She was exhausted and sweating before even getting on the treadmill. It was just a formality. If you choose "warming up is effective" in this case question, you will definitely lose points.

In fact, there is no need to memorize the answers in this class. The physical education students around me basically scored 90 or above in this class. It is not because they have good memory, but because they have really experienced the disadvantages of carrying through injuries and know when to stop and when to adjust their movements. Last year, I helped my sister prepare for the final open-book exam of this course. The last 30-point essay question was "Talk about the prevention and recovery of sports injuries based on my own experience." I wrote about my sprained foot experience and the adjustment process of the golfer who deadlifted his waist. I mentioned the PRICE principle and the importance of individual movement adjustments. In the end, I got full marks. To put it bluntly, Wisdom Tree does not offer this course to defeat others. It just wants to remind those enthusiasts who rush to push the weight and carry out standard movements. Don’t train yourself to the point of injury just to lose two pounds and hit a PB. When you really have to lie in bed to recuperate, all the benefits of exercise will be gone.