Flashcards in 3.5 How to optimise training and prevent injury Deck (62)
What should be completed before a person begins an exercise programme?
A PAR Q
What does PAR Q stand for?
Physical activity readiness questionnaire
What is a PAR Q used for?
To check the person is safe to exercise and identify any potential issues such as existing injuries
List the five things that can be done to help prevent injuries
1. Correct use of the principles of training
2. Warming up and cooling down
3. Protective clothing and equipment
4. Checking equipment and facilities
5. Playing to the rules of the competition
Why must the principle of training individual needs to be considered when planning a PEP to ensure safety?
To ensure the training is appropriate for the individual and that they are not going to be at risk
How does the principle of training progressive overload help ensure the athlete is safe?
If gradually increases the intensity of the training. This means the body adapts slowly and therefore injury is unlikely.
Why must the principle of training 'overtraining' be carefully considered when planning a PEP
If a person over trains they are likely to develop an overuse injury
What is meant by an overuse injury?
An injury that is sustained from repeated action, e.g. running many miles a week
How does a warm up reduce the chance of injury?
It warms the body up gradually so they can cope better with the demands of the activity.
What is the purpose of a cool down?
To help prevent soreness and stiffness the following day
Give three pieces of a equipment worn by a hockey player to help reduce the chance of injury
Gum shield - protect teeth if hit in the mouth
Shin pads - protect tibia (shins) if hit in the shins
Astro trainers - protect feet from the ball and prevent twisting ankle due to good grips
Gloves - protect hands from the ball and astro grazes
Explain why the rules of a game help to reduce the chance of injury?
They ensure the game is played safely and that participants are not playing in a way that may injure themselves of another player
Give an example from Football of a rule that is in place to reduce the chance of injury
When tackling the player must make contact with the ball not the other player's leg
Give an example from Netball of a rule that is in place to reduce the chance of injury
Non contact with another player
Give an example from Rugby of a rule that is in place to reduce the chance of injury
If a player is tackled and you lift them off the ground you must control them back to the group and their head must be above their feet
What dues RICE stand for?
When is the treatment RICE used
To treat minor injuries
What is concussion?
A result of a person receiving a collision or a bang to the head
What is a fracture?
Where a bone is broken. Usually as a result of sudden impact
What is a stress fracture?
An overuse injury where the impact over time causes a small break or crack in a bone
`What is a dislocation?
Where the bones at a joint are forced out of their normal position.
What is a sprain?
This is damage to a ligament, it is often overstretched, in particulalry bad cases is will tear
What is a strain?
A pull or a tear of a muscle or tendon
What is torn cartilage?
Cartilage is found between bones it absorbs impact. It can become damaged or torn as a result of regular exercise
What is tennis elbow?
An injury to the tendons at the elbow as a result of repeated wrist extension - e.g. playing lots of backhand shots in tennis
What is golfers elbow?
An injury to the tendon at the elbow as a result of repeated wrist flexion - e.g. playing lots of shots in golf
What is an abrasion?
Also called grazes. Where the skin is damaged. Often bleeding occurs
Name the 4 different soft tissue injuries
2. Tennis elbow
3. Golfers elbow
Why do some athletes take performance enhancing drugs (PEDs)?
To increase their chance of winning