Injury prevention Flashcards
5 methods of prevention
1) Managing risks
2) Protective equipment
3) Technique
4) Conditioning
5) Muscle balance
Risk assessments
The practice of identifying risks, analysing them, and taking steps to reduce or eliminate the risk
What needs to be checked?
> Equipment
Facility
Floor/playing surface
Lighting
Risk matrix
Hazard severity x likelihood of occurrence
> Care
Caution
Alert
Stop
Protective equipment (& footwear)
Wearing the correct equipment required in the sport
> Prevents damage
Designed for correct temperatures
Protective equipment (& footwear) - examples
> Correct footwear - studs, spikes
Compression clothing - promote blood flow, prevent DOMS
Wicking fabrics - remove sweat
Strapping and bracing to support joints
Technique
The ability to perform specific movements of a given sport/event
Technique - examples
Golf, tennis, gymnastics/trampolining
Conditioning
Exercise that is performed to strengthen the muscles in the body and improve endurance
> pilates
weight circuits
strengthen, shape and tone core
stabilise joints
muscle hypertrophy
Muscle balance
The relationship between the strength or tone of the muscles around a joint (resistance and weight training)
> keeps joints centred during motion
keep muscles equal - provide the same tension
Muscle balance - examples
Quadriceps +hamstrings being imbalanced causes knee stress
‘Quad dominent’ basketballers - tight hamstrings limits ability to jump
Other methods:
> Warm ups/cool downs
Principles of training and effective preparation
Participating at correct level/age/weight/gender
Learning aids - foam pits, safety mats, harness
Playing within rules
Trained officials
Tactics - substitutions
