Injury prevention Flashcards
What are the intrinsic risk factors
Physical make up, previous injury, physical fitness, posture, nutrition, age, flexibility
What are the extrinsic risk factors
Poor biomechanical training, technique, equipment/clothing, load, training variance
What are the aims of a warm up
Raise body temp, prepare athlete physically and mentally, reduce risk of injury
What are the components of a warm up
Last 20-45 mins, HR raising activity, stretching and mobility section, sport specific exercises
What does the HR raising activity component of a warm up consist of
Increase temp and blood flow,HR Q and SV, O2 delivery to muscles
What does the stretching and mobility component of a warm up consist of
Lubricate and mobilise joints, increase elasticity of connective tissue
What does the sports specific exercises component of a warm up consist of
Activate neural pathways, rehearse movement patterns
Why are cool downs performed
Maintain HR and metabolic activity, flush muscle tissue with oxygenated blood, remove waste products and begin healing process
What does a typical cool down consist of
20-30 mins to gradually decrease HR, 2 phases of moderate intensity activities and stretching exercises
What does the moderate intensity activity phase of a cool down consist of
45-55% Vo2 max, maintain HR, aid venous return, help remove waste products
What does the stretching exercise phase of a cool down consist of
Reduce muscle tension, improve muscle relaxation, gradually lower muscle temp
What does SALTAPS consist of for treatment
S - see injury occur
A - ask casualty what is wrong
L - look for signs of bleeding, swelling or deformity of limbs
T - touch the injury for signs of heat, tenderness, pain or change of sensation
A - active movement, ask casualty to move injured area if possible through all ROM
P - passive movement, try to move injured site if good ROM is possible
S - strength, if no pain during ROM, use resisted movements to assess further loss of function
What does the first S in Saltaps stand for
See injury occur (mechanism of injury)
What does the first A stand for in sAltaps
Ask casualty what is wrong and where they have pain
What does the L stand for in saLtaps
Look for signs of bleeding, deformity of limbs, inflammation, swelling and redness
What does the T in salTaps stand for
Touch the injury for signs of heat, tenderness, loss or change of sensation and pain
What does the second A stand for in saltAps
Active movement - ask casualty to move injured area if possible through all ROM
What does the P stand for in saltaPs
Passive movement - try to move injured site only if good ROM is possible
What does the second S stand for in saltapS
Strength - if no pain during ROM, use resisted movements to assess further loss of function
What does PRICE stand for
P - protection
R - rest
I - ice
C - compression
E - elevation
What is PRICE used for
Protocol for the treatment of acute injuries to minimise joint and muscle injury
What are the 6R’s for concussion
Recognise
Remove
Refer
Rest
Recover
Return
What is meant by the recognise R of the 6R’s
Parents, players, coaches should be aware of the symptoms
What is meant by the Remove R of the 6R’s
If a player has a suspected concussion they should be removed
What is meant by the Refer R of the 6R’s
They should be referred to a healthcare professional
What is meant by the Rest R of the 6R’s
Player must rest until symptom free and should not be left alone for the first 24 hours
What is meant by the Recover R of the 6R’s
Players must fully recover and be symptom free before considering a return to play. Adults must take 1 week out and u18s 2 weeks before seeking an authorised return
What is meant by the Return R of the 6R’s
Players must have written authorisation and complete a graduated return to play
