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PDHPE > Sports Med: Actions to Prevent Injury > Flashcards

Sports Med: Actions to Prevent Injury Flashcards

1
Q

when undertaking physical preparation, when is pre-screening done

A

prior to the exercise

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2
Q

what does pre-screening assess

.physical preparation

A

current fitness levels

medical history and conditions

previous injuries

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3
Q

why is pre-screening an important tool for physical preparation

A

it allows for safe and effective exercise prescription

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4
Q

why must correct skill and technique be taught and practised during physical preparation

A

improves efficiency

reduces risk of injury eg. how to fall safely after being tackled in rugby

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5
Q

what should physical fitness during physical preparation target

A

relevant fitness components
eg. strenght for a rugby player

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6
Q

why is warm up, cool down and stretching important for physical preparation

A

warm up: prepares body for activity, and increases muscle temp, therefore reduced risk of tears

cool down: prevents blood pooling, removed lactic acid (improves recovery

stretching: increases muscle extensibilitiy, focuses on muscles that will be used most often and muscles need to be stretched more than they will during performance

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7
Q

how does rugby utilise physical preparation

A

stength and conditioning program: protects muscles and joints

tackle technique: protects head, neck and shoulder

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8
Q

how does powerlifting utilise physical preparation

A

technique work helps prevent injury
eg. deadlift technique for lower back

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9
Q

how does sprinting utilise physical preparation

A

common injury=hamstring tear
eccentric strength training for hamstrings, eg. nordic hamstring curls

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10
Q

what is the purpose of rules of sports and activities in regards to sports policy and environment

A

to protect athletes from injury/promotes safety

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11
Q

what are the heat rules in place

sports policy and environment

A

if its over 30 degrees, you should have extra and longer breaks

if its over 35 degrees, the event should be postponed/cancelled

reduces heat stroke

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12
Q

what are the rugby union scrum rules in place

sports policy and environment

A

there is a scrum engagement procedure (crouch-touch-pause-engage) protocol which reduces the momentum of engagement/reduces the force of players collision

this reduces risk of injury

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13
Q

why is there modified rules for children in sports policy and environment

A

children have specific needs due to their smaller size and capability.

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14
Q

what do modified rules for children lead to

sports policy and environment

A

it leads to more enjoyment and safety, while encouraging involvement and continuity in sport and activities

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15
Q

what are examples of modified rules for children

A

lowered ring in netball and basketball to improve shooting success

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16
Q

how is matching of opponents typically matched, and what negatives are there to this

sports policy and environment

A

typically matched according to age

can lead to uneven competition as there is varying size and skill levels

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17
Q

what does matching of opponents to growth and development do

sports policy and environment

A

promotes safety which is esp. important in contact sports eg. rugby

eg. under 85kg rugby

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18
Q

what does matching of opponents to skill level do

sports policy and environment

A

ensures even competition

challenges players

helps maintain interest

increases motivation

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19
Q

what does protective equipment prevent

sports policy and environment

A

injury, as it absorbs impact from direct blow

eg. mouthguards, helmets and shin pads

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20
Q

what must protective equipment be to a sport

sports policy and environment

A

specific to it

eg. helmet for ski racers

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21
Q

how can grounds be safe in regards to sports policy and environment

A

even (no holes)

free of rubbish eg. broken glass

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22
Q

how can equipment be safe in regards to sports policy and environment

A

regularly checked and maintained
eg. padding on goal posts, gymnast mats

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23
Q

how can facilities be safe in regards to sports policy and environment

A

it promotes safety eg. first aid kit, ambulance access point, lighting

24
Q

what is the normal body temp, and what happens when we exercise

environmental considerations
-temperature regulation

A

37 degrees

it rises during exercise

25
Q

what are the four main ways of losing heat

.environmental considerations
- temp regulation

A

convection
radiation
conduction
evaporation

26
Q

what are characteristics of convection
and strategies to support it

  • temp regulation
A

heat loss through flow of air across the skin eg. fan

wear loose clothing to allow air flow on skin

27
Q

what are characteristics of radiation and strategies to support it

  • temp regulation
A

heat loss to the environment through infra-red rays.
the main way we lose heat

loose clothing to prevent heat from being trapped

28
Q

what are characteristics of conduction and strategies to support it

  • temp regulation
A

heat transfer from body to cooler object by contact eg. wet towel

wet clothing

29
Q

what are characteristics of evaporation
and strategies to support it

  • temp regulation
A

heat loss through sweating
main form of heat loss during exercise

drink adequate water, expose skin to allow evaporation

30
Q

how does heat and humidity contribute to hyperthermia

  • climactic conditions
A

evaporation is restricted

31
Q

how does cold and wind contribute to hypothermia

  • climactic conditions
A

wind causes wind chill (makes it feel colder than it is)

32
Q

how do you reduce impact of hot and humid conditions

  • climactic conditions
A

wear light loose clothing

drink adequate fluid (more than you sweat)

avoid exercise altogether if possible

33
Q

how do you reduce impact of cold and windy conditions

  • climactic conditions
A

wear clothing that covers skin to prevent wind chill eg. wetsuit when surfing

dress in layers to trap heat (dont overdress=sweating)

stay active eg. goal keeper moving about when not necessary

34
Q

how does rain impact safe sports participation

  • climactic conditions
A

decreased body temp

slippery playing surface leads to more risk of injury eg. falls

decreased visibility

35
Q

how should athletes improve safe sport participation when its raining

  • climactic conditions
A

have waterproof clothing

wear appropriate footwear eg. metal studs for football field

36
Q

how does altitude impact safe sports participation

  • climactic conditions
A

decreased aerobic capactiy=impaired performance in endurance events

less air resistance leads to increased performance in high/long jump and longer soccer kicks

37
Q

how should an athlete improve safe sport participation in high altitudes

  • climactic conditions
A

train at high altitudes prior to comp. so body can adapt (2 weeks)

use sunscreen as UV levels are higher

38
Q

how does pollution impact safe sports participation

  • climactic conditions
A

irritates airways

increased resistance

less oxygen in lungs

hazard for people with asthma

large cities often have more pollution eg. hong kong

39
Q

how should an athlete improve safe sport participation when there is pollution

  • climactic conditions
A

avoid outdoor aerobic exercise during peak hour in cities–> traffic levels are high

40
Q

does the environment have a direct affect on an athletes fluid requirements
eg. hot v. cold day

  • guidelines for fluid intake
A

yes

41
Q

what should an athlete increase when exercising

  • guidelines for fluid intake
A

fluid intake

42
Q

what can inadequate fluid intake lead to

  • guidelines for fluid intake
A

dehydration

43
Q

what does dehydration lead to

  • guidelines for fluid intake
A

loss of co-ordination

impaired performance in endurance events

heat illness

44
Q

what are the guidelines for events under 1 hour
(what and how much to drink)

A

athlete should drink water

45
Q

what are the guidelines for events over 1 hour
(what and how much to drink)

A

athlete can drink sports drinks/gels

pre event: 500ml 30 min before
during: 200ml every 15 mins
post:1.5L of fluid for every 1kg lost during exercise

46
Q

what is acclimatisation

A

athletes training under expected climactic conditions before competition

47
Q

what are the benefits of acclimatisation

A

allows the body to adapt to conditions and improve performance

promotes safety eg. reduced chance of heat illness

48
Q

examples of acclimatisation

A

heat tents =
more sweating and effective evaporation

49
Q

when is preventative taping often used

A

in sports involving explosive movements, or are contact sports

50
Q

why is preventative taping used

A

it relieves stress on joints and relieves chance of injury in common places eg. ankle

51
Q

how is preventative taping effective

A

it protects joints by providing limitation to unwanted movements eg. ankle roll

52
Q

when and why is taping for isolation of injury used

A

it is used post injury to support and strengthen joint during rehab

53
Q

what are the benefits of isolation taping

A

increased player confidence in their injured area

decreased risk of re-injury

helps athletes maintain fitness whilst injured eg. weight training

allows athletes to return to play sooner eg. finals series

54
Q

when is bandaging for treatment done

A

immediately post-injury; follow RICER

55
Q

why is bandaging for treatment done

A

bandaging provides the compression component of RICER

56
Q

what are the benefits of bandaging for treatment and how is it beneficial

A

reduces bleeding/swelling

immobilises the injured part - prevents further injury

57
Q

what type of tape is used for bandaging for treatment

A

elastic, as it is more flexible and allows for swelling

PDHPE (13 decks)

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