PREVENTING INJURIES Flashcards
WHAT DOES PARQ STAND FOR
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE
WHAT ARE PARQ’S MADE FOR
THEY ARE DESIGNED TO ASSES WETHER ITS SAFE FOR YOU TO INCREASE YOUR PHYSICAL ACTIVITY
WHEN IS IT RECOMMENDED TO FILL A PARQ
BEFORE YOU START A TRAINNING PROGRAMME
WHAT HAPPENBS IF YOU ANSWER ‘YES’ TO A PARQ
YOU NEED TO VISIT YOUR DOCTOR TO MAKE SURE ITS SAFE FOR YOU, THIS CAN LEAD TO CHANGES IN THE PROGRAMME TO MAKE SURE IT IS SAFE FOR YOU TO PARTICIPATE
WHAT FOUR THINGS YOU HAVE TO DO TO AVOID INJURIES AND WHY
CHECK EQUIPMENT/FACILITIES
PLAY BY THE RULES:
USE THE CORRECT CLOTHING/EQUIPMENT
STRUCTURE TRAINNING CORRECTLY
WHY DO YOU HAVE TO CHECK EQUIPMENT/FACILITIES TO AVOID INJURIES
CHECK IT IS NOT DAMAGE AND IS IN GOOD CONDITIONS, AND CHECK THE ARE IS SAFE (NO GLASS AROUND)
WHY DO YOU HAVE TO PLAY BY THE RULES TO AVOID INJURIES
SOME RULES ARE THERE TO HELP STOP INJURIES. HAVING A GOOD TECHINQUE IS SAFER AND USING OFFICALS (REFEREES) IS BETTER TO MAKE SURE ITS FAIR PLAY
WHY DO WE HAVE TO USE THE COFRRECT CLOTHING/EQUIPMENT TO AVOID INJURIES
WEAR SUITABLE FOOTWEAR (LESS LIKELY TO SLIP OR INJURE YOURSELF) DONT WEAR THINGS THAT COULD GET CAUGHT (JEWELLERY, WATCHES) WEAR APPROPRIATE EQUIPMENT (CYCLING HELMET)
WHY IS IT IMPORTANT TO STRUCTURE TRAINNING CORRECTLY TO AVOID INJURIES
FOLLOW THE PRINCIPLES OF TRAINNING (MAKE SURE THE INTENSITY OF TRAINNING MATCHES YOUR LEVEL OF FITNESS AND THAT YOU HAVE TIME TO REST AND RECOVER)
WHY IS WARM-UP IMPORTANT
1) IT RAISES YOUR PULSE: LIGHT EXERCISE INCREASES YOUR HEART RATE AND GETS BLOOD FLOWING TO THE MUSCLES
2) STRETCH: IT INCREASES THE FLEXIBILITY AT YOUR JOINTS TO AVOID INJURIES (THE STRETCHES SHOULD FOCUS ON THE MUSCLE THAT WOULD BE TRAINED)
3) PRACTICE ACTIONS: IT PREPARES THE MUSCLE THAT IS GOING TO BE USED (ALSO PREPAFRES MENTALLY, AND VISUALISE)
WHY IS IT IMPORTANT TO COOL-DOWN
1) GENTLE EXERCISE LIKE JOGGING KEEPS THE HEARTS AND LUNGS WORKING: YOU CAN TAKE ENOUGH OXYGEN TO GET RID OF THE LACTIC ACID IN YOU MUSCLES AND IT KEEPS THE BLOOD FLOWING BACK FROM THE MUSCLES SO IT STOPS BLOOD POOLING
2) STRETCHING: CAN HELP REDUCE MUSCLE SORENESS LATER ON
WHAT DOES BLOOD POOLING CAUSE
CAN CAUSE DIZZINES AND EVEN FAINTING
WHAT IS WARM-UP
GETS YOUR BODY READY FOR EXERCISE BY GRADUALLY INCREASING YOUR WORK RATE
WHAT IS COOL-DOWN
GETS YOUR BODY BACK TO NORMAL AFTER EXERCISE BY GRADUALLY DECREASING THE INTENSITY OF WORK TO CONTROL YOUR RETURN TO RESTING LEVELS
