How To Optimise Training And Injuries

Question 1

Give six ways in which to optimise training and avoid injury

Answer 1

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

Question 2

Name the 10 injury types you need to know for your exam

Answer 2

Closed Fracture
Open fracture
Dislocation
Golfer’s Elbow
Tennis Elbow
Sprain
Strain
Torn Cartilage
Abrasions
Concussion

Question 3

What is a closed fracture? Give a sporting example

Answer 3

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

Question 4

What is an open fracture? Give a sporting example

Answer 4

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

Question 5

What is a dislocation? Give a sporting example

Answer 5

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,

Question 6

What is Golfer’s Elbow? Give a sporting example

Answer 6

An overuse injury to the tendons on the inside of the elbow

Most sports - particularly golf

Question 7

What is Tennis Elbow? Give a sporting example

Answer 7

Overuse injury to the tendons on the outside of the elbow

Most sports - particularly tennis

Question 8

What is a sprain? Give a sporting example

Answer 8

When a ligament is over-stretched or tears. Is common is ankles and knees
Most sports

Question 9

What is a strain? Give a sporting example

Answer 9

When a muscle or tendon is over-stretched or tears.

Most sports

Question 10

What is torn cartilage? Give a sporting example

Answer 10

Tearing the cartilage (covers and protects the bones). Most common in the knee
Most sports

Question 11

What is an abrasion? Give a sporting example

Answer 11

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)

Question 12

What is a concussion? Give a sporting example

Answer 12

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

Question 13

What should you do to treat sprains and strains?

Answer 13

RICE

Rest, Ice, Compression, Elvevation

Question 14

How does resting help an injury?

Answer 14

Prevents the injury from getting any worse

Question 15

How does icing help an injury?

Answer 15

Reduces the blood flow to the area which reduces swelling

Question 16

How does compression help an injury?

Answer 16

Bandaging the area helps to reduce swelling

Question 17

How does elevation help an injury?

Answer 17

Raising the injured body part ideally above the heart so less blood gets to the area and therefore reduces swelling

Question 18

Give three reasons why it is important to warm-up before taking part in exercise

Answer 18

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

Question 19

Describe the four stages of a warm-up

Answer 19

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

Question 20

Give three reasons why you should cool-down

Answer 20

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

Question 21

Describe the three stages of a cool-down

Answer 21

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

Question 22

What is a myth about cool-downs and why is it wrong?

Answer 22

‘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