FFA mid-year exam revison

Bone Bruising

Repeated or sudden impact causing tiny fractures and bleeding inside the bone.

Leads to pain and swelling in the bone.

Healing is slow and can become chronic if not rested.

Shin Splints

Caused by overuse or repetitive stress on the shinbone.

Leads to pain and inflammation along the inner shin.

Common in runners; worsens with activity, improves with rest.

Stress Fracture

Caused by repetitive force or overuse (e.g. running, jumping).

Tiny cracks form in the bone, causing localized pain.

Pain worsens with activity and improves with rest.

Tendonitis (elbow/knee)

Caused by overuse or repetitive movement of the joint.

Inflammation of the tendon leads to pain and stiffness.

Common in sports (e.g. tennis elbow, jumper's knee).

Runner's Knee (Patellofemoral Pain Syndrome)

Caused by overuse or poor knee alignment during activity.

Pain felt around or behind the kneecap.

Worsens with running, squatting, or stairs.

Continuous Aerobic Training

Steady pace, 20+ mins, 70-85% HR (143-174 bpm)

Long Interval Aerobic Training

Builds pacing + aerobic power

Fartlek Training

Speed play, random bursts of intensity

HIIT (e.g. Tabata)

High work/short rest, time efficient

Circuit Training

8-12 stations, flexible and group-friendly

Static Flexibility

After workouts

Dynamic Flexibility

Before workouts

Iron

Oxygen transport

Calcium

Bones, muscle function

Magnesium

Energy, muscle

Potassium

Fluid + muscle control

Omega 3

Recovery, heart

Vitamin B6

Energy, brain

Vitamin C

Recovery, iron help

Vitamin D

Bones, immune system

Sauna

A heated room that promotes sweating, helping muscles relax and recover after intense workouts. Best used 10-30 minutes post-exercise.

Hot/Cold Plunge

Alternating hot and cold water baths ease inflammation and soreness. Most effective within a few hours after high-intensity sessions.

Massage

Hands-on muscle therapy boosts circulation and eases soreness. Ideal 24 hours after team sports or right after events.

Foam Rolling

Self-massage with a roller reduces tightness and improves flexibility. Use it before or after workouts to speed up recovery.

Active Recovery

Gentle movement like walking or yoga keeps the body loose and reduces muscle pain. Best done 24-48 hours post-exercise.

Compression Boots

Inflatable leg sleeves improve circulation and reduce soreness. Use within 48 hours after hard training for faster recovery.

Extra Recovery Tools

Sleep, hydration, and nutrition are essential—rest heals, fluids repair, and food fuels. Add yoga, breathing, and mobility for bonus benefits.

FITT principle

Frequency, Intensity, Time, Type

Frequency means

How often?

Intensity means

how hard

Time means

how long

Type means

what to do

chronic injury

an injury that develops over a long period of time

acute injury

an injury that happens suddenly

aerobic capacity

How well your heart and lungs supply oxygen to your muscles during long periods of exercise (like running or swimming).

Anaerobic Capacity

Your ability to perform short bursts of high-intensity activity without using oxygen (like sprinting or jumping).

muscular strength

The amount of force your muscles can produce in a single effort (like lifting something heavy)

muscular endurance

How long your muscles can keep working without getting tired (like doing lots of push-ups)

flexibility

How far you can move your joints and muscles (like touching your toes or doing the splits).

body composition

The ratio of fat to muscle, bone, and other body parts in your body.

Muscular Power

How quickly you can use your strength (like jumping high or throwing far).

Speed

How fast you can move from one point to another (like sprinting).

agility

How quickly and easily you can change direction (like dodging in a game).

coordination

How well your body parts work together (like catching a ball or dancing).

balance

Your ability to stay upright and steady (like standing on one foot).

reaction time

How fast you respond to a signal or movement (like starting a race when the gun goes off).

Let me know if you want examples or a quiz to test your knowledge!

Carbohydrates function

main source of energy in exercise particularly long, or high intensity

fats function

provides a source of energy when the body is at rest

protein function

supporting muscle repair and growth after exercise