CAPET cheat sheet

Esports is organized, competitive video gaming with defined rules, leagues, and spectators; it is distinct from casual gaming by structured competition and governance.

Major genres include MOBA (League of Legends, Dota 2), FPS (Counter-Strike, Valorant), battle royale (Fortnite, PUBG), fighting games (Street Fighter, Tekken), and sports simulation (FIFA, NBA 2K).

Tiered competition structure: amateur/ladder → semi-pro → professional leagues → international championships (e.g., Worlds, The International, EVO).

Player roles vary by genre: MOBA has five roles (top, jungle, mid, ADC, support); FPS has entry fragger, AWPer, support, IGL (in-game leader).

Cultural norms: scrims (practice matches), VOD review, bootcamps, roster transfers, and fan engagement via streaming platforms (Twitch, YouTube).

Governing bodies include game publishers (Riot, Valve, Blizzard) and third-party organizers (ESL, DreamHack, PGL); publisher control shapes rule enforcement and revenue.

Esports career pathways: content creator, coach, analyst, manager, referee, broadcaster, and performance staff (physiotherapist, psychologist, nutritionist).

Key metrics: APM (actions per minute), KDA (kills/deaths/assists), CS (creep score), and win rate; these inform athlete assessment and load monitoring.

Pre-participation screening should include musculoskeletal (posture, ROM, strength), cardiovascular, visual, and cognitive components tailored to gaming demands.

Common overuse sites in esports: wrist extensors/flexors, thumb CMC joint, cervical spine, lumbar spine, and shoulder girdle; screen these with provocation tests.

Reaction time and hand-eye coordination can be assessed with validated tools (e.g., Deary-Liewald, Vienna Test System) to establish baselines.

Screen for digital eye strain (dry eye, blurring) and blue-light exposure; refer to optometry when symptoms persist.

Use validated patient-reported outcome measures (e.g., DASH, Neck Disability Index) to track function and symptoms over time.

Ergonomic assessment should capture desk height, chair adjustability, monitor distance, and input device fit; document deviations.

Cognitive screening may include attention, working memory, and processing speed; interpret in context of sleep, caffeine, and training load.

Screen for psychosocial risk factors (sleep debt, burnout, anxiety) using tools like the Athlete Burnout Questionnaire or Pittsburgh Sleep Quality Index.

Most esports injuries are repetitive strain injuries (RSIs) from sustained static posture and high-frequency finger/wrist movements.

Prevention: microbreaks every 30–60 minutes, wrist extensor/flexor stretching, and strengthening of scapular stabilizers and core.

Thumb CMC osteoarthritis and de Quervain's tenosynovitis are common in controller/mobile players; manage with activity modification, splinting, and progressive loading.

Cervical strain from forward head posture: address with chin tucks, thoracic extension, and monitor height adjustment to eye level.

Lumbar pain: encourage sit-stand transitions, lumbar support, and hip flexor stretching; avoid prolonged slumped sitting.

Load management principle: sudden increases in play volume (e.g., >30% weekly) correlate with symptom flares; ramp gradually.

Return-to-play criteria: pain-free ROM, adequate strength (e.g., grip dynamometry within 10% of baseline), and graded exposure to game-specific actions.

Red flags requiring medical referral: night pain, neurological symptoms (numbness, weakness), swelling, or failure to improve with 2–4 weeks of conservative care.

Reaction time and accuracy are trainable; use game-specific drills and cognitive tasks with progressive difficulty and feedback.

Aerobic exercise (moderate intensity, 30–40 min, 3–4x/week) supports cognitive function and stress resilience; avoid overtraining.

Strength training (2–3x/week) improves posture, reduces RSI risk, and supports sustained attention; focus on posterior chain and scapular control.

Sleep is the primary recovery modality for cognitive performance; aim for 7–9 hours and consistent sleep-wake timing.

Caffeine (3–6 mg/kg) can improve alertness and reaction time; time intake 30–60 min pre-competition and avoid late-day use.

Cognitive load management: schedule high-demand tasks (VOD review, scrims) during peak alertness; intersperse with low-demand tasks.

Visual training (saccades, convergence, peripheral awareness) may support tracking and target acquisition; evidence is emerging, not definitive.

Overtraining signs: declining performance, mood disturbance, elevated resting heart rate, and sleep disruption; reduce load and prioritize recovery.

Training load can be quantified as session duration × perceived exertion (RPE) to yield session load; sum weekly for acute:chronic ratio (ACR).

ACR (7-day load / 28-day average) >1.5 is associated with increased injury risk; keep within 0.8–1.3 for most athletes.

Recovery modalities with evidence: sleep, nutrition timing, active recovery, and stress management; ice baths and compression have limited evidence for esports.

Sleep hygiene: consistent schedule, dark/cool room, avoid screens 30–60 min before bed, limit caffeine after noon, and avoid alcohol as a sleep aid.

Naps (20–30 min) can restore alertness; avoid long naps close to bedtime.

Monitor sleep with logs or wearables; track duration, latency, and subjective quality.

Scheduled deload weeks (reduced volume 40–60%) every 4–6 weeks support recovery and performance.

Travel and competition schedules disrupt circadian rhythm; plan light exposure and meal timing to adjust.

Energy needs vary; estimate with indirect calorimetry or validated equations; avoid chronic energy deficit which impairs cognition and recovery.

Protein: 1.6–2.2 g/kg/day for strength maintenance; distribute across 3–4 meals.

Carbohydrates: 3–5 g/kg/day for moderate training; higher for high-volume days to support brain and muscle glycogen.

Hydration: monitor urine color (pale straw) and body mass changes; drink 500–750 mL per hour of training in warm environments.

Caffeine: 3–6 mg/kg 30–60 min pre-competition; avoid within 8 hours of bedtime.

Creatine monohydrate (3–5 g/day) supports strength and cognitive performance; well-studied and safe in healthy adults.

Omega-3 (EPA/DHA) may support recovery and mood; food-first approach with fish or algae oil.

Third-party tested supplements only (e.g., Informed Sport); avoid proprietary blends and high-risk stimulants.

Burnout dimensions: emotional/physical exhaustion, reduced sense of accomplishment, and sport devaluation; screen with validated tools (ABQ).

Risk factors: high training volume, poor sleep, perfectionism, and lack of autonomy; protective factors include social support and recovery.

Performance psychology skills: goal setting (SMART), imagery, self-talk, arousal regulation, and pre-performance routines.

Mental health screening should be routine; refer to licensed professionals for anxiety, depression, or disordered eating.

Tilt (frustration-induced performance decline) can be managed with reset routines, breathing, and brief breaks.

Team culture: psychological safety and constructive feedback reduce burnout and improve performance.

Monitor mood and motivation weekly; flag persistent low mood (>2 weeks) for professional assessment.

Ethical practice: maintain confidentiality, obtain consent, and work within scope of practice.

Monitor top edge at or slightly below eye level; distance 50–100 cm; avoid glare and use adjustable lighting.

Chair: adjustable height, lumbar support, seat depth allowing 2–3 finger gap behind knees; feet flat on floor.

Desk height: elbows at 90–100°, wrists neutral; keyboard and mouse within easy reach.

Input devices: choose mouse/keyboard/controller that fit hand size; avoid wrist extension >20°; consider vertical mouse or split keyboard.

Microbreaks: 20-20-20 rule (every 20 min, look 20 ft away for 20 sec) plus 2–3 min movement breaks hourly.

Environment: quiet, temperature 20–24°C, humidity 40–60%, and adequate ventilation.

Training room layout should separate high-focus areas from social spaces; ensure cable management and anti-fatigue mats.

Regular ergonomic review (every 3–6 months) and after equipment changes.

Scope of practice: know your professional boundaries; refer to physicians, psychologists, dietitians, and other licensed providers when indicated.

Informed consent: explain assessment, risks, benefits, and confidentiality before any screening or intervention.

Confidentiality: protect athlete health information; share only with consent or as required by law/safety.

Interprofessional collaboration: use shared goals, clear communication, and documented care plans (e.g., SOAP notes).

Conflict of interest: disclose relationships with teams, sponsors, or supplement companies.

Cultural competence: respect diverse backgrounds, languages, and gaming cultures.

Evidence-based practice: integrate best available evidence, clinical expertise, and athlete values.

Documentation: record assessments, interventions, and outcomes; maintain secure records.