Safety, Prevention And Precaution Of Injury Flashcards
Why is a warm up essential, and what does it do? (5)
Necessary to avoid both short term and long term injuries. Essential before exercise to:
Raise core body temperature, increase bloodflow to essential muscle groups, increase mobility of joints, focus and mental preparation and an increased oxygen intake to supply working muscles.
What is the importance of a cool down? (5)
Important after exercise to avoid muscle stiffness and soreness, avoid pooling of blood resulting in cramp, increase flexibility as muscles are still warm, allow time for the heart and breathing rate to return to the relaxed state and for mental winddown time.
What are the principles of training or exercise and explain FITT?
They are related to how we can improve performance and components of fitness.
F = frequency: meaning the number of sessions per week
I = intensity: how “hard” the session is. This is the most important factor for improvement.
T = type: specific activity being improved
T = time: how long a session is or how long is spent on a movement.
As intensity increases, time usually decreases.
What causes injury? (7)
Inexperience, poor fitness, poor technique or alignment, fatigue, hazardous environment, overtraining, failure to rest an injury.
What can you do to reduce or prevent injury? (5)
Wear appropriate clothing including correct shoes, no jewellery and tying up hair.
Completing an appropriate warm up and cool down
Concentrating on correct technique and alignment
Improving physical skills such as strength and flexibility
Checking area for hazards prior to commencing exercise
How do you treat a soft tissue injury? Explain the importance of RICER
A soft tissue injury is treated through RICER. RICER is used to provide an immediate support to an injury before professional help is available. It is used to prevent further damage and help to reduce or minimise the effects that can possibly occur from the current injury.
R = rest: to prevent further injury or damage
I = ice: ice the injury to prevent swelling, reduce pooling of blood and pain and cool working muscles down.
C = compression: to reduce bleeding, prevent swelling and provide support
E = elevation: reduce bleeding, prevent pooling of blood, swelling and pain.
R = referral: to prevent further injury and diagnosis the extent of the injury.
What happens if you dont perform RICER?
At 0 hrs, the soft tissue injury occurs
In 24hrs, no treatment can cause uncontrollable bleeding, swelling and pain.
In the longterm, no treatment causes the formation of bulky,
painful scar tissue that limits movement and strength.
A dancer has just sprained her ankle, what should she avoid doing?
She should avoid HARM
H - Heat = as it increases swelling
A - Alcohol = as it increases swelling
R - running = or any exercise as it can make the injury worse
M - massaging = as it can increase swelling snd bleeding in the first 24-72 hrs
