3B safe practice in sport Flashcards
Why would you warm up?
increases body temp, blood flow to muscles, delivering o2 and nutrients, reduces risk of injury, increases muscle elasticity, allows for psychological preparation, allows body to adapt to harsh weather conditions and enhances neural pathways.
What does RAMP stand for
raise, activate, mobilize and potentiate
Explain raise in RAMP
low intensity activities often aimed at developing movement patterns. It increases body temp, heart rate, blood flow, respiration rate and joint fluid viscosity
Explain activate in RAMP
often involves prehab associated exercises to activate key muscle groups eg hips and shoulders via: Glute bridges, overhead squats, rotator cuff exercises
Explain Mobilise in RAMP
mobilizes key joints and ranges of motion used in sport through dynamic movements
Explain potentiate in RAMP
activities that improve the effectiveness of subsequent performance. Increases intensity and excitation, post activation potentiation, enhances performance and increases strength and power.
Why would you cool down?
removed waste products generated during exercise such as lactic acid and limits the effect of DOMS, gradually brings down the heart rate, psychologically calms the performer and allows time to reflect and gather emotions
What should a cool down consist of?
5 minutes of low intensity exercise like jogging and 5-10 minutes of static stretching so muscle tension is reduced
Why is correct clothing important in sport
Incorrect clothing or footwear can result in injury for the performer or their opponents
List a few precautions the athlete should do before competing
Jewelry should be removed, hair tied up and laces tied
Why would an athlete wear compression clothing
keep the performer comfortable and help with blood circulation
What equipment is required in some contact sports
shin pads, protective eye wear, helmets and a gum shield
what are some possible hazards around the facilities at BGS
Complex floor: Dlipoy surface, pools of water after rain, net divider is a trip hazard. Gym: No ventilation, supervision of weights area needed, maintenance of equipment. Astro: Rubbish from lunch, astro should be brushed and treated regularly.
what are causes of sports injuries
insufficient warm up and stretching, poor training practices, improper equipment, lack of conditioning, accidents,
What should be done for an ankle sprain
PRICE, protection, rest, ice, compression and elevation
