safe practice Flashcards
Define heart rate zones
They motor how hard you are training
what does the borg scale of perceived exertion help show
This allows the athlete to communicate to
their coach how difficult they are finding the
activity
What are safe practices that should be carried out while organising sporting event?
- Full risk assessment carried out of the venue
- Check first aid kit and that a first aider are on hand
- Check a defib is close by and working
- The equipment or facilities are in proper working order
- A phone is available to make an emergeny contact
why do we need to warm up
-To raise HR- ALLOWS GREATER OXYGEN DELIVERY TO MSUCLE
- Stretch muscles
- INCREASES BODY TEMP
- allows the performer to find their zone and to prepare their mind for the tough challenge to come.
- SPORT SPECIFIC WARM UP ACTIVITY- INCREASES CONFIDENCE AND BUILDS UP SKILLS NEEDED FOR PERFORMANCE
WHAT ARE THE STAGES TO WARM UP
RAMP
Raise
Activate
Potentiate
what does activate mean
Aim(s): 1) To activate key muscle groups & 2) To mobilize key joints and ranges of motion used in the PA
Key features of Activation: stimulate key muscle groups in preparation for the activity by contracting and relaxing them
what does potentiate mean
to increase the intensity of exercise to a point at which athletes are able to perform
their training/match activities at their maximal levels, which will normally involve sport specific activities of increasing intensity
Key features of Potentiate Phase: an increase of intensity from the previous two phases involving sport specific activities to prepare and prime the athlete for the subsequent performance
why is mobilisation needed
more time efficient and beneficial dynamic stretching by
working ket muscles through a range of movements specific to the sport / physical activity
what does the raise part mean
Aim: To elevate body temperature, heart rate, respiration rate, blood flow and joint fluid
viscosity via low intensity activities.
Key features of the Raise Phase: Low intensity movements that are specific to the
physical activity
benefits of cool down
are
Gradual decrease of body temperature
* Gradual decrease of heart rate and breathing rate to near resting rate
* Aids the body in clearing waste products and toxins in the muscles by maintaining
sufficient blood flow to them
* Reduces the impact of delayed onset muscle soreness (DOMS)
* Psychology is helps the athlete/performer to reduce their arousal levels after a match or
competition
* Helps prevent dizziness/fainting that can sometimes occur after strenuous physical
activity if it is stopped suddenly
* Static stretching promotes muscle relaxation (reduces muscle tension
define safe practice
Safe practice is the action of putting procedures in place to ensure the safety of all
stakeholders involved
why is clothes important for safety and give examples
Incorrect clothing and footwear could result in injury for the sportsperson or their
opponent.
Football = football boots with studs
* Athletics = running track shoes with spikes
* Basketball = high boots for extra ankle protection
what are the 2 main componenst of a cool down
light aerobic exercise
stretching
why would someone use compression clotjing
Compression clothing can be used to aid muscle recovery, e.g. compression socks, tights, arm
sleeves, vests, tops, underwear and shorts. It can provide comfort and help reduce the risk of
DOMS.
what are the benefits of compression clothing
The benefits of wearing compression clothing
include;
* Improved blood flow.
* Improved delivery of oxygen and nutrients to
the muscle.
* The assistance in the removal of waste
products from the muscle.
why would padding be good in some sports
shin pads
shouter pads america football
srum caps rugby
why is safety equipment needed in sporsafety equipment should be what
It is important to ensure that all sports equipment is maintained in good condition to
ensure the safety of athletes. Sports specific equipment such as rackets, hurleys, balls, and
clubs are all more lightweight and heavy duty and adhere to many safety standards.
give example sof safety equipment in sport
head protection - scrum hats, helmets to prevent or minimise head and brain injury.
* eye protection - glasses for protection from UV rays and debris.
* protective padding - shoulder padding, rib protections, shin guards, hockey goalie gear.
* Mouth guards - if a player is not wearing a mouth guard they are not covered by the
GAA’s injury benefit fund.
what should all sporting facilities do
make a risk assesment
what is a sprain
what are acute injuries
Acute Injuries: Injuries caused by a specific impact or traumatic events
what are chronic injuries
Chronic Injuries: Injuries caused through overuse.
what do soft tissue injuries refer to
Soft tissue injuries refer to injuries to any part of the body, except bone
what does a hard tissue injury refer to
Hard tissue injuries are damage to bone, joint and cartilage.
what is a sprain
Ligament is injured
Ligaments connect bone to bone
what is a strain
Muscle or Tendon is injured
Tendons attach muscle to bon
what is the treatment for concussion
Rest- adult minimum 24-48 hours
Recover- light gradual exercise can be introduced
Non contact training
Sport specific drills
If symptoms resurface return to previous stage
Return- following medical written clearance can return to full contact training
Must wait 7 days after injury to return to competitive game
Return to previous stage if issues arrise
what are symptoms of a concussion
Headache
Dizziness
Loss of memory
Nausea and vomiting
Balance and coordination issues
What is the first aid for a sprain or strain
RICER
Rest- Activity should be stopped and weight taken off injury
ICE- Reduce swelling and pain with ice for 20minutes, 3-5times a day
Compress- wrapping a bandage around the injury to control level of swelling but not too tight
Elevate- prevents the formation of clots, occuring and encourages good blood flow which will speed up the recovery process.
Referral- if symptoms and pain persist, you may need to seek further medical assistance
what are strategies to avoid overtraining
Avoid boredom
Have recovery time
Listen to your body
Maximise nutrition ad hydration
Keep a training diary
