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SHHS - GCSE PE Unit 1 > 3.5 How to optimise training and prevent injury > Flashcards

3.5 How to optimise training and prevent injury Flashcards

1
Q

What should be completed before a person begins an exercise programme?

A

A PAR Q

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2
Q

What does PAR Q stand for?

A

Physical activity readiness questionnaire

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3
Q

What is a PAR Q used for?

A

To check the person is safe to exercise and identify any potential issues such as existing injuries

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4
Q

List the five things that can be done to help prevent injuries

A
  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
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5
Q

Why must the principle of training individual needs to be considered when planning a PEP to ensure safety?

A

To ensure the training is appropriate for the individual and that they are not going to be at risk

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6
Q

How does the principle of training progressive overload help ensure the athlete is safe?

A

If gradually increases the intensity of the training. This means the body adapts slowly and therefore injury is unlikely.

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7
Q

Why must the principle of training ‘overtraining’ be carefully considered when planning a PEP

A

If a person over trains they are likely to develop an overuse injury

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8
Q

What is meant by an overuse injury?

A

An injury that is sustained from repeated action, e.g. running many miles a week

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9
Q

How does a warm up reduce the chance of injury?

A

It warms the body up gradually so they can cope better with the demands of the activity.

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10
Q

What is the purpose of a cool down?

A

To help prevent soreness and stiffness the following day

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11
Q

Give three pieces of a equipment worn by a hockey player to help reduce the chance of injury

A

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

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12
Q

Explain why the rules of a game help to reduce the chance of injury?

A

They ensure the game is played safely and that participants are not playing in a way that may injure themselves of another player

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13
Q

Give an example from Football of a rule that is in place to reduce the chance of injury

A

When tackling the player must make contact with the ball not the other player’s leg

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14
Q

Give an example from Netball of a rule that is in place to reduce the chance of injury

A

Non contact with another player

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15
Q

Give an example from Rugby of a rule that is in place to reduce the chance of injury

A

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

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16
Q

What dues RICE stand for?

A

Rest
Ice
Compression
Elevation

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17
Q

When is the treatment RICE used

A

To treat minor injuries

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18
Q

What is concussion?

A

A result of a person receiving a collision or a bang to the head

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19
Q

What is a fracture?

A

Where a bone is broken. Usually as a result of sudden impact

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20
Q

What is a stress fracture?

A

An overuse injury where the impact over time causes a small break or crack in a bone

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21
Q

`What is a dislocation?

A

Where the bones at a joint are forced out of their normal position.

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22
Q

What is a sprain?

A

This is damage to a ligament, it is often overstretched, in particulalry bad cases is will tear

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23
Q

What is a strain?

A

A pull or a tear of a muscle or tendon

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24
Q

What is torn cartilage?

A

Cartilage is found between bones it absorbs impact. It can become damaged or torn as a result of regular exercise

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25
Q

What is tennis elbow?

A

An injury to the tendons at the elbow as a result of repeated wrist extension - e.g. playing lots of backhand shots in tennis

26
Q

What is golfers elbow?

A

An injury to the tendon at the elbow as a result of repeated wrist flexion - e.g. playing lots of shots in golf

27
Q

What is an abrasion?

A

Also called grazes. Where the skin is damaged. Often bleeding occurs

28
Q

Name the 4 different soft tissue injuries

A
  1. Strain
  2. Tennis elbow
  3. Golfers elbow
  4. Abrasions
29
Q

Why do some athletes take performance enhancing drugs (PEDs)?

A

To increase their chance of winning

30
Q

Some athletes take performance enhancing drugs to increase their chance of winning. Who or what might encourage this?

A

Coach
Team mates
Financial reward such as prize money
Financial reward such as sponsorship

31
Q

List the 7 different performance enhancing drugs an athlete may take

A
  1. Anabolic steroids
  2. Beta blockers
  3. Diuretics
  4. Narcotic analgesics
  5. Peptide hormoens (EPO and growth hormone GH)
  6. Stimulants
  7. Blood dopping
32
Q

Why do athletes take anabolic steroids?

A

Increases muscle strength allowing the athlete to train harder and recover quicker.

33
Q

What are the negative side effects of anabolic steroid?

A 
Increased risk of heart attacks and strokes
High blood pressure
Liver disease
Increased risk of muscle injury
Infertility in women
34
Q

Identify three sports where the performers may take anabolic steroids

A

Sprinting
Boxing
Basketball

35
Q

Why do athletes take beta blockers?

A

Allow the athlete to be calmer and more focussed

36
Q

What are anabolic steroids?

A

Mimic the male sex hormone testosterone and therefore help to promote bone and muscle growth.

37
Q

What are beta blockers?

A

Drugs that are used to control the heart rate and have a calming and relaxing effect.

38
Q

What are the negative side effects of taking beta blockers?

A

Nausea and diarrhoea
Tiredness
Depression
Insomnia and nightmares

39
Q

Give three sports where the performers may take beta blockers to improve their performance

A

Snooker
Archery
Clay pigeon shooting

40
Q

What are the two types of peptide hormone?

A 
Erythropeietin (EPO)
Growth hormone (GH)
41
Q

What is EPO?

A

A drugs that increases the production of red blood cells

42
Q

Why do athletes take EPO?

A

Increases the oxygen carrying capacity of the blood meaning the can train and compete at a higher intensity for longer

43
Q

What are the negative side effects of taking EPO?

A

Thickens the blood which leads to an increased risk of a heart attack

44
Q

Give three sports where the performer may take EPO to improve their performance

A

Cross country Skiing
Long distance cycling
Long distance running

45
Q

What is growth hormone?

A

Increases muscle development

46
Q

Why do athletes take growth hormone?

A

Larger muscles usually mean stronger muscles

47
Q

What are the negative side effects of taking growth hormone?

A

Fewer side effects to other similar drugs such as anabolic steroids

48
Q

Why would athletes choose to take growth hormone rather than anabolic steroids?

A

Growth hormone appears to have fewer side effects

Growth hormone currently can’t be detected by a urine test

49
Q

What are narcotic analgesics?

A

Drugs that mask or alleviate pain

50
Q

Why do athletes take narcotic analgesics?

A

To allow them to train or compete whilst injured

51
Q

What are the negative side effects of taking narcotic analgesics?

A

Loss of concentration
Loss of balance
Loss of co-ordination
Emotional effects, including hallucinations

52
Q

What are stimulants?

A

Drugs that have an effect on the central nervous system, such as increased mental and physical alterness

53
Q

Why do athletes take stimulants?

A

Allow them to think more quickly by stimulating the central nervous system.
Helps them to overcome tiredness.
Help to offset the effects of lactic acid on the body

54
Q

What are the negative side effects of taking stimulants?

A 
Insomnia
Irritability
Irregular heart beat
Irregular heart rate
High blood pressure
Addiction
55
Q

What is blood doping?

A

A process where the number of red blood cells are boosted in athlete’s body.
Often athletes train at altitude, this naturally increases their red blood cells. They then have up to 2 pints of blood removed and the red blood cells frozen. The body recovers and the normal level of blood restored. Close to competition the red blood cells are unfrozen and put back into the athletes body.

56
Q

Why do athletes use the process of blood doping?

A

Increases the number of red blood cells and therefore the oxygen carrying capacity of the blood. They can then work at a higher intensity for longer?

57
Q

Is blood doping a drug or a process?

58
Q

Is blood doping banned?

59
Q

Give three sports where the athlete may use blood doping

A

Cross country skiing
Long distance cycling
Long distance running

60
Q

Give three sports where the athlete may take stimulants

A

Boxing
Rugby
Ice hockey

61
Q

Give three sports where the athlete may take narcotic analgesics

A

Football
Sprinting
Swimming

62
Q

Give two sports where the athlete may take growth hormone

A

Weight lifters

Sprinters

SHHS - GCSE PE Unit 1 (11 decks)

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