How To Optimise Training And Injuries Flashcards
Give six ways in which to optimise training and avoid injury
Warming up and cooling down Using the Principles of Training Applying and playing to the rules of the sport Using appropriate clothing and equipment Checking equipment Checking facilities
Name the 10 injury types you need to know for your exam
Closed Fracture Open fracture Dislocation Golfer’s Elbow Tennis Elbow Sprain Strain Torn Cartilage Abrasions Concussion
What is a closed fracture? Give a sporting example
A broken bone that doesn’t pierce the skin caused by a strong blow or twist and can result in pain, deformity and/or and inability to move the limb
Most sports. Contact, combat, sports with a hard ball
What is an open fracture? Give a sporting example
A broken bone that penetrates the skin caused by a strong blow or twist and can result in pain, deformity, and an inability to move the limb
Most sports. Contact, combat, sport with a hard ball
What is a dislocation? Give a sporting example
When the bone is displaced at a joint caused by a strong blow or twist and can result in pain, deformity, inability to move the joint, numbness, swelling, bruises,
What is Golfer’s Elbow? Give a sporting example
An overuse injury to the tendons on the inside of the elbow
Most sports - particularly golf
What is Tennis Elbow? Give a sporting example
Overuse injury to the tendons on the outside of the elbow
Most sports - particularly tennis
What is a sprain? Give a sporting example
When a ligament is over-stretched or tears. Is common is ankles and knees
Most sports
What is a strain? Give a sporting example
When a muscle or tendon is over-stretched or tears.
Most sports
What is torn cartilage? Give a sporting example
Tearing the cartilage (covers and protects the bones). Most common in the knee
Most sports
What is an abrasion? Give a sporting example
When a layer of skin is rubbed off usually due to a fall on a hard or rough surface
Most sports on a hard or rough surface like cycling (tarmac), hockey (astroturf)
What is a concussion? Give a sporting example
When the brain collides with the inside of the cranium (skull). Can be caused by a strong blow to the head and can cause headache, dizziness, nausea, blurred vision, temporary memory loss, unconsciousness.
Contact sports, Motor sports, Sports with a hard ball
What should you do to treat sprains and strains?
RICE
Rest, Ice, Compression, Elvevation
How does resting help an injury?
Prevents the injury from getting any worse
How does icing help an injury?
Reduces the blood flow to the area which reduces swelling
How does compression help an injury?
Bandaging the area helps to reduce swelling
How does elevation help an injury?
Raising the injured body part ideally above the heart so less blood gets to the area and therefore reduces swelling
Give three reasons why it is important to warm-up before taking part in exercise
It increases the speed with which oxygen is delivered to the working muscles so your body is working efficiently by the time you start an event.
Increases the temperature of muscles and tissue allowing them to stretch further without any damage
Prepares the performer for the event ahead and gets them in the correct frame of mind
Describe the four stages of a warm-up
Pulse raiser - some low intensity exercise to raise the heart rate to about 120bpm
Stretches - usually dynamic stretches of the relevant muscle groups for the sport about to be played
Skill rehearsal - Practicing skills that will be used in the sport about to be played
Psychological warm-up - Ensuring all the performer’s attention is focused on the upcoming performance and nothing else
Give three reasons why you should cool-down
To help remove lactic acid and other waste products - limiting muscle soreness straight after exercise
Slowly reduces heart rate and breathing rate back to normal to help prevent blood pooling
Can improve flexibility
Describe the three stages of a cool-down
Light exercise - reduces the heart rate and breathing rate to resting rates
Static stretches - Hold static stretches on the muscles used in the event for about 10 seconds
Developmental stretching - Stretch muscles for 30 secs-1min to improve flexibility
What is a myth about cool-downs and why is it wrong?
‘Cool-downs prevent D.O.M.S (delayed onset muscle soreness) the day after the event’
Cool-downs only prevent soreness straight after the event
