HOW TO PREVENT INJURIES (SOC 10) Flashcards
SELECTING APPROPRIATE TRAINING MEHTODS:
APPLY FIT PRINCIPLE. SPECIFICITY. PROGRESSIVE OVERLOAD. REST & RECOVERY. AVOID OVER TRAINING. OVERUSE INJURY. ACUTE INJURY.
WARMING UP/COOLING DOWN:
ONE OF THE MAIN REASONS FOR WARMING UP IS THAT WARMING THE MUSCLES GRADUALLY HELPS TO PREVENT INJURY AND MAKES YOUR WORKOUTS MORE EFFECTIVE.
BLOOD PRESSURE DROPS, DIZZINESS.
REMEMBER THAT COOLING DOWN SERVES NOT TO PREVENT INJURY BUT TO DISPERSE LACTIC ACID - PREVENTING SORENESS AND ACHES.
PROTECTIVE EQUIPMENT/CLOTHING:
EXAMPLES OF SPORTS REQUIREMENTS FOR SAFETY INSTRUCTIONS:
BOX- HEADGUARDS.
AMERICAN FOOTBALL- HELMETS.
HOCKEY- ALL OVER THERE BODY ARMOUR PROTECTION DUE TO HARD AND TOUGH CLASHES.
CHECKING EQUIPMENT AND FACILITIES:
ORGANISERS AND OFFICIALS, AS WELL AS PARTICIPANTS, NEED TO CHECK THAT THE FACILITIES ARE SAFE AND SECURE, AND THAT ANY EQUIPMENT IS IN GOOD CONDITION.
PLAYING TO THE RULES AND COMPETITION:
ALL GAMES AND SPORTS HAVE RULES SO THAT THERE CAN BE FAIR COMPETITION.
RULES HELP TO ENSURE PLAYER SAFETY. IF RULES ARE BROKEN, PARTICIPANTS ARE PUNISHED AND PUT INTO DANGER…
OFFENCES CAN INCLUDE; ‘PROPESSIONAL FOULS’ OVER AGGRESION WHICH CAN THREATEN A PLAYER’S CAREER.
8 TYPES OF INJURIES:
SOFT TISSUE INJURY SPRAIN DISLOCATION CONCUSSION ABRASIONS FRACTURES STRAIN TORN CARTILAGE.
CONCUSSION:
AN INJURY NORMALLY CAUSED BY A BLOW TO THE HEAD AND CAN HAPPEN.
SYMPTOMS: HEADACHES, WEAKNESS, LOSS OF CO-ORDINATION OR BALANCE, CONFUSSION OR SLURRED SPEECH.
FRACTURES:
A BROKEN OR A CRACKED BONE THAT CAN OCCUR FROM A BLOW. THERE ARE SEVERAL TYPES OF FRACTURES INCLUDING:
IN CLOSED: THE SKIN OVER THE BREAK IS NOT DAMAGED
COMPOUND FRACTURES: THE BROKEN BONE PROTRUDES THROUGH THE SKIN.
SIMPLE FRACTURE: TAKE PLACE IN ONE LINE, WITH NO DISPLACEMENT OF THE BONE.
STRESS FRACTURE: (OVERUSE INJURIES) THEY CAN HAPPEN AS A RESULT OF FATIGUE.
INJURIES TO BONE:
GREENSTICK = BREAK ONLY PART WAY ACROSS THE BONE.
TRANSVERSE = BREAK STRAIGHT ACROSS.
COMMINUTED = BROKEN INTO MORE THAN TWO PIECES.
EXBLIQUE = BREAK AT AN ANGLE.
IMPACTED = PIECES LOCKED INTO EACHOTHER.
DISLOCATION:
WHEN A BONE AT A JOINT IS FORCED OUT OF ITS NORMAL POS. OFTEN OCCURS AS A RESULT OF A HARD BLOW WHICH CAUSES ONE OF THE BONES TO BE DISPLACED.
SYMPTOMS:
DEFORMITY AND SWELLING OF THE JOINT, WHICH IS LOCKED OUT OF POS.
TORN CARTILLAGE:
CARTILLAGE IS A FIRM ELASTIC SUBSTANCE WHICH LINES ADJOINING BONES. IT ABSORBES THE IMPACT ON THE BONES WHILE REDUCING THE FRICTION DURING SPORTS / ACTIVITY.
DAMAGE TO CARTILLAGE OFTEN OCCURS DUE TO WEAR & TEAR FROM LONG TERM OVERUSE.
SPRAINS:
DAMAGED TO LIGAMENT ONE OF THE MOST COMMON SPRAINS IN SPORT IS A TWISTED ANKLE.
SYMPTOMS: SWELLING = NORMAL, G1, G2, G3.
RECOVERY: RICE, ICE, COMPRESSION & ELEVATION.
STRAINS:
A TWIST, PULL OR TEAR OF A MUSCLE OR A TENDON (WHILE A SPRAIN IS AN INJURY TO A LIGAMENT COMMON STRAINS AT BACK OF THE LEG.
ABRASION:
ABRASION OR GRAZES CAN BE CAUSED BY FRICTIONS OF THE SKIN AGAINST A ROUGH SURFACE.
CAN OCCUR FROM A TACKLE OR JUST SIMPLY FALLING OVER DURING A GAME OF FOOTBALL, RUGBY OR HOCKEY.
RICE = REST, ICE, COMPRESSION & ELEVATION.
