Soc 10: Preventing Injuries Flashcards
Concussions
This occurs when there is a blow to the head.
Symptoms: headaches, confusion, slurred speech and loss of balance.
Fracture
Compound- when the bone pretudes the skin and is out of it.
Closed- full break but does not penetrate the skin.
Simple- does not fully separate the bone, it is still connected.
Stress- a repeated action creates friction.
Abrasion
A graze caused by friction with a rough surface. For example, concrete.
Dislocation
A dislocation is when a bone at a joint is forced out of its normal position. Often occurs as a result of a hard blow which causes one of the bones to be displaced.
Symptoms: deformity and swelling of the joint, which is locked out of position.
Torn cartilage
Cartilage is a firm elastic substance which lines adjoining bones. It absorbs the impact on the bones while reducing the friction during sports/ activity. Damage to cartilage often occurs due to wear and tear from long-term overuse.
Sprains
A sprain is a damaged ligament. One of the most common sprains in sport is a twisted ankle. Sprains often occur when stretching too far past the normal range of a joint, but can also be caused by falling or colliding with an opponent.
Symptoms: Swelling
Soft tissue injury
Joints are where two or more bones meet. They are particular prone injury because movement past the range can tear or pull tendons and ligaments.
Strains
A strain is a twist, pull or tear of a muscle or a tendon (while a sprain is an injury to a ligament). Most common strains are in the back and the hamstrings.
PAR-Q (Physical Activity Readiness Questionnaire)
Before starting an exercise programme you must partake in this. It identifies weaknesses and suggests if you should or should not partake in this.
Using the correct principles of training
If you are planning a PEP you should make sure that it is for you and planned for you to meet your individual needs
Frequency: If you’re just starting out three sessions a week if plenty, you can gradually increase this as you get fitter
Intensity: Don’t go out too hard, start with short runs at a low intensity
Time: Start with session no longer than 30mins well within your target zone
Type: Choose the right method of training for you and your current fitness
Playing to the rules and competition
All games and sports have rules so that there can be fair competition. Rules help to ensure player safety. If rules are broken,participants are punished. Offences can include; ‘professional fouls’, over aggression which can threaten a player’s career.
Protective equipment/ clothing
Many activities require protective equipment or specific clothing. This will vary depending on the sport and position. It is also important to not wear clothing that might injure an opponent (jewellery etc).
Checking equipment and facilities
Organisers and officials, as well as participants, need to check for safety before an activity or competition. Organisers should check that the facilities are safe and secure, and that any equipment is in good condition.
Warming up/ cooling down
A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury. Cooling down after your workout allows for a gradual recovery of preexercise heart rate and blood pressure.