Safe Practice in Sport

Question 1

3B. Benefits of Warm-Ups

Answer 1

• Increased blood flow.
• Increased body temperature.
• Increased oxygen intake.
• Increase muscle elasticity.
• Reduced muscle tension.
• Reduced muscle soreness/risk of injury.
• Increased focus/mental readiness.
• Body adapts to the environment.

Question 2

3B. Common Features of a Warm-Up

Answer 2

1. Pulse-raising activity.
2. Stretching and mobility exercise.
3. Sport-specific activities.

Question 3

3B. RAMP Warm-Up (Raise).

Answer 3

• Focuses on raising;
  1. Blood flow.
  2. Muscle temperature.
  3. Core temperature.
  4. Muscle Elasticity.
• Low-intensity movements.
• Should be sports specific.

Question 4

3B. RAMP Warm-Up (Activate and Mobilise).

Answer 4

• Activate key muscle groups.
• Mobilise key joints and ranges of motion.
• Use dynamic stretches and mobilisation activities.
• Design by identifying key movement patterns involved in the sport.

Question 5

3B. RAMP Warm-Up (Potentiate).

Answer 5

• Improving the effectiveness of something.
• Gradually increase intensity levels.
• Relevant sports-specific activities.

Question 6

3B. Benefits of Cool-Downs.

Answer 6

• Helps the body dispose waste products.
• Reduces the chances of dizziness of fainting.
• Reduces risk of muscle stiffness.
• Reduces risk of injury.
• Opportunity to gather their emotions and calm themselves.

Question 7

3B. Sports Injuries: Causes and First Aid.

Answer 7

Internal Force:

• Sudden powerful bodily movements cause a tear or strain in a muscle or tendon.
• Non-contact injuries.

External Force:

• Contact Injuries.
• Impact with someone or something.
• The environment.

Question 8

3B. Responding to Injuries (SALTAPS).

Answer 8

• See.
• Ask.
• Look.
• Touch.
• Active movement.
• Passive movement.
• Strength test.

Question 9

3B. Recognising Concussions (six R’s).

Answer 9

• Recognise (when a player may have concussion).
• Remove (from the play immediately).
• Refer (to a qualified healthcare professional).
• Rest (rest from exercise until symptom free).
• Recover (adults = 1 week, u18s = 2 weeks).
• Return (cleared in writing by a healthcare professional).

Question 10

3B. Safe Practice: Equipment

Answer 10

• Helmets.
• Protecting eyewear.
• Mouth guards/ gum shields.
• Pads and guards.

Question 11

3B. Safe Practice: Clothing.

Answer 11

• Shin pads.
• Knee, ankle, wrist and thigh supports.
• Compression clothing.

Question 12

3B. Safe Practice: Facilities.

Question 13

3B. Overtraining Syndrome

Answer 13

• Excessive overload on an athlete without adequate rest.
• Results in decreased performance and the inability to train.
• Symptoms:
  1. Decreased performance.
  2. Increased perceived effort.
  3. Excessive fatigue.
  4. Agitation and moodiness.
  5. Insomnia and restless sleep.
  6. Loss of appetite.
  7. Chronic or nagging injuries.
  8. Metabolic balance.
  9. Phycological stress and depression.

Question 14

3B. Strategies to Prevent Overtaining

Answer 14

• Incorporate Recovery Time.
• Prioritise Nutrition.
• Plan and Keep a Training Diary.

Question 15

3B. Strategies to Prevent Overtaining

Answer 15

• Incorporate Recovery Time.
• Prioritise Nutrition.
• Plan and Keep a Training Diary.