3B: Safe Practice Flashcards
(16 cards)
What are the main benefits of a warm-up?
• Increased blood flow & metabolism
• Increased body temperature
• Improved oxygen intake
• Enhanced muscle elasticity
• Reduced muscle tension & soreness
• Decreased injury risk
• Improved mental readiness
• Better adaptation to weather conditions
What are the 3 main features of a warm-up?
- Pulse-raising activity
- Stretching and mobility exercises
- Sport-specific movements
What does RAMP stand for in a warm-up?
• Raise: blood flow, temp, elasticity
• Activate: key muscles through movement and prehab exercises
• Mobilise: key joints through range
• Potentiate: make muscles more effective for sport
How can you assess a warm-up’s quality using RAMP?
• Did it increase temp & circulation?
• Were relevant muscles & joints activated?
• Did it include movements specific to the sport?
What are the main benefits of a cool-down?
• Gradual heart rate reduction
• Disposal of lactic acid & waste
• Reduces dizziness and DOMS
• Lowers injury risk
• Allows emotional recovery & reflection
What are the common features of a cool-down?
• 5 mins of light aerobic work (e.g. jog)
• 5–10 mins of static stretching
• Stretches held for ~30 seconds
What are the three causes of sports injuries?
- Internal: Strains from powerful movements
- External: Contact (e.g. collision, impact)
- Environmental: Heat (dehydration) / Cold (hypothermia)
What is the SALTAPS method for injury assessment?
• See & Stop
• Ask
• Look
• Touch
• Active movement
• Passive movement
• Strength test
What does PRICE stand for in injury treatment?
• Protection
• Rest
• Ice
• Compression
• Elevation
What are common symptoms of concussion?
• Headache
• Ringing ears
• Nausea, vomiting
• Blurry vision, fatigue
• Sensitivity to light
What are the 6 R’s of concussion protocol?
- Recognise
- Remove
- Refer
- Rest
- Recover (1 week adults, 2 weeks U18s)
- Return (with medical clearance)
Name 2 types of equipment & 2 types of clothing for safety
• Equipment: Gumshield, shin pads
• Clothing: Compression gear, protective eyewear
What are good facility safety features?
• Hazard-free surface
• Well-maintained equipment
• Presence of lifeguards/staff
Name 3 ways to prevent overtraining
- Build in recovery days
- Eat a balanced, nutrient-rich diet
- Use a training diary to track symptoms
What are signs of Overtraining Syndrome (OTS)?
• Drop in performance
• Constant fatigue
• Mood changes, insomnia
• Nagging injuries
• Appetite loss
• Stress, depression
What is the Rate of Perceived Exertion (RPE)?
• Subjective measure of workout intensity
• Borg scale (1–10):
1 = Rest, 10 = Max effort
