Safety, Injury And Firsts Aid Flashcards
List the structure of a warm up
Pulse raiser/aerobic phase
Flexibility phase/stretching
Skill and team play phase
List the structure of a training session
Warm up
Main activity
Cool down
Why is the warm up done?
Prepares the body and mind and prevents injury.
What is done in the aerobic phase and why?
A slow jog or continuous movement to raise body temperature, blood flow and heart rate.
What is done in the stretching phase and why?
Ease the muscles and joints specific to the exercises, reduces the risk of injury. Must be held for 8 to 10 seconds.
What is done in the skill/ team play exercises and why?
Practice skills and tactics that will be used in game.
List the main benefits of a warm up
- increases blood flow to muscles
- increases body temperature
- stretched muscles have reduced risk of injury
- increase heart rate slowly
- introduces skills used in game, therefore action is easier
- psychologically prepares the person by concentrating the mind
What is the main activity and its phases?
The second stage in an exercise session used to improve various components of fitness or skills relevant to the sport.
Fitness phase
Skills phase
What is a cool down and why is it done?
It is done after training or games to gradually return the body to its resting state. It prevents blood pooling and removes waste products, like lactic acid.
List the benefits of a cool down
- heart rate slows to resting rate faster (recovery time decreases)
- prevents blood pooling in the veins causing headaches
- removes lactic acid
- stretching helps muscles return to normal alignment and relax
- reduces muscle stiffness
Define body alignment
Your posture and how different body parts are positioned in relation to one another.
It is important to get this right to avoid injury.
Define technique
A recognised way of performing an action or skill.
Define challenge
A test of your ability or resources in a situation.
Define risk
The possibility of suffering harm, loss or damage.
Define risk assessment
An assessment done prior to an activity to identify any potential hazards, the entire environment is assessed to ensure safety for all participants.
Define risk control
Participants and those in charge ensure that the activity takes place in a safe way once the risk assessment is done. E.g. Keeping to rules.
Safety for games factors
Correct footwear, warm up, protective gear, no jewellery
Safety for gymnastics factors
Mats right size and depth and in good condition, qualified staff and spotters, no loose clothing, equipment lifted and moved correctly.
Safety for dance factors
Warm up, safe floor surface, correct footwear, no jewellery, appropriate clothing
Safety for athletics factors
Don’t throw unless told to, carry equipment with correct technique, landing areas are clear, don’t run to collect javelins.
Safety for swimming factors
Don’t run by poolside, check water depth, don’t swim out of depth.
Safety for outdoor adventure activities (OAA) factors
Take correct equipment for right environment, map, whistle, torch, suncream, compass, food, first aid…
Safety for trampolining factors
Qualified coach, spotters, correct tension and spring damage, appropriate clothing including socks.
Define internally caused injuries
Injuries caused by factors to do with the performer; for example, poor technique, ineffective warm up or cool down.
E.g. Overuse injuries
Define overuse injuries
Internally caused injury, caused by training or playing too much. E.g. Stress fractures, tennis elbow…
What is tennis elbow
An internally caused overuse injury. Inflammation of the tendon that attaches to the elbow.
Define sudden injuries
An internally caused injury. Happens without warning and can be due to poor technique or lack or warm up.
Define externally caused injuries
Factors for the environment that affect the player; for example playing area condition, equipment used and competition’s actions.
Define foul play
Externally caused injury that is often very serious and therefore there are often rules to try and stop them.
Define impact injuries
Externally caused injury, caused by contact with another player, or object.
Define cuts
Soft tissue damage leading to bleeding.
Treatment- clean and dress
Define bruises
When blood vessels under the skin are damaged.
Treatment- ice
Define strain
Stretching or tearing of muscle or tendon.
Define sprain
The stretching or tearing of a ligament
Define blisters
Caused by skin rubbing against another surface, causing fluid to collect under skin.
Treatment- dress
Define dislocation
When the bone in a joint are displaced and wenches apart.
What does RICE stand for?
Rest- prevent further injury
Ice- help pain and stop swelling
Compression- bandage injured area to provide support
Elevation- restricts blood supply to reduce swelling and throbbing
Used for soft tissue injuries.
Define closed fracture
When the bone breaks but stays under the skin
Define open fracture
When the bone breaks and pierces the skin
Define hypothermia
A rapid drop in core body temperature, below 35 degrees Celsius.
Treatment- give dry new clothing, heat source, increase body temperature.
Define head injuries
Caused by impact, concussion an occur, casualty may lose consciousness.
Treatment- check breathing and airways clear, recovery position.
Define dehydration
Caused by heat and lack of water, leads to headache, lightheaded ness, pale clammy skin and muscle cramps.
