Sports Med: Actions to Prevent Injury Flashcards
when undertaking physical preparation, when is pre-screening done
prior to the exercise
what does pre-screening assess
.physical preparation
current fitness levels
medical history and conditions
previous injuries
why is pre-screening an important tool for physical preparation
it allows for safe and effective exercise prescription
why must correct skill and technique be taught and practised during physical preparation
improves efficiency
reduces risk of injury eg. how to fall safely after being tackled in rugby
what should physical fitness during physical preparation target
relevant fitness components
eg. strenght for a rugby player
why is warm up, cool down and stretching important for physical preparation
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
how does rugby utilise physical preparation
stength and conditioning program: protects muscles and joints
tackle technique: protects head, neck and shoulder
how does powerlifting utilise physical preparation
technique work helps prevent injury
eg. deadlift technique for lower back
how does sprinting utilise physical preparation
common injury=hamstring tear
eccentric strength training for hamstrings, eg. nordic hamstring curls
what is the purpose of rules of sports and activities in regards to sports policy and environment
to protect athletes from injury/promotes safety
what are the heat rules in place
sports policy and environment
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
what are the rugby union scrum rules in place
sports policy and environment
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
why is there modified rules for children in sports policy and environment
children have specific needs due to their smaller size and capability.
what do modified rules for children lead to
sports policy and environment
it leads to more enjoyment and safety, while encouraging involvement and continuity in sport and activities
what are examples of modified rules for children
lowered ring in netball and basketball to improve shooting success
how is matching of opponents typically matched, and what negatives are there to this
sports policy and environment
typically matched according to age
can lead to uneven competition as there is varying size and skill levels
what does matching of opponents to growth and development do
sports policy and environment
promotes safety which is esp. important in contact sports eg. rugby
eg. under 85kg rugby
what does matching of opponents to skill level do
sports policy and environment
ensures even competition
challenges players
helps maintain interest
increases motivation
what does protective equipment prevent
sports policy and environment
injury, as it absorbs impact from direct blow
eg. mouthguards, helmets and shin pads
what must protective equipment be to a sport
sports policy and environment
specific to it
eg. helmet for ski racers
how can grounds be safe in regards to sports policy and environment
even (no holes)
free of rubbish eg. broken glass
how can equipment be safe in regards to sports policy and environment
regularly checked and maintained
eg. padding on goal posts, gymnast mats
how can facilities be safe in regards to sports policy and environment
it promotes safety eg. first aid kit, ambulance access point, lighting
what is the normal body temp, and what happens when we exercise
environmental considerations
-temperature regulation
37 degrees
it rises during exercise
what are the four main ways of losing heat
.environmental considerations
- temp regulation
convection
radiation
conduction
evaporation
what are characteristics of convection
and strategies to support it
- temp regulation
heat loss through flow of air across the skin eg. fan
wear loose clothing to allow air flow on skin
what are characteristics of radiation and strategies to support it
- temp regulation
heat loss to the environment through infra-red rays.
the main way we lose heat
loose clothing to prevent heat from being trapped
what are characteristics of conduction and strategies to support it
- temp regulation
heat transfer from body to cooler object by contact eg. wet towel
wet clothing
what are characteristics of evaporation
and strategies to support it
- temp regulation
heat loss through sweating
main form of heat loss during exercise
drink adequate water, expose skin to allow evaporation
how does heat and humidity contribute to hyperthermia
- climactic conditions
evaporation is restricted
how does cold and wind contribute to hypothermia
- climactic conditions
wind causes wind chill (makes it feel colder than it is)
how do you reduce impact of hot and humid conditions
- climactic conditions
wear light loose clothing
drink adequate fluid (more than you sweat)
avoid exercise altogether if possible
how do you reduce impact of cold and windy conditions
- climactic conditions
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
how does rain impact safe sports participation
- climactic conditions
decreased body temp
slippery playing surface leads to more risk of injury eg. falls
decreased visibility
how should athletes improve safe sport participation when its raining
- climactic conditions
have waterproof clothing
wear appropriate footwear eg. metal studs for football field
how does altitude impact safe sports participation
- climactic conditions
decreased aerobic capactiy=impaired performance in endurance events
less air resistance leads to increased performance in high/long jump and longer soccer kicks
how should an athlete improve safe sport participation in high altitudes
- climactic conditions
train at high altitudes prior to comp. so body can adapt (2 weeks)
use sunscreen as UV levels are higher
how does pollution impact safe sports participation
- climactic conditions
irritates airways
increased resistance
less oxygen in lungs
hazard for people with asthma
large cities often have more pollution eg. hong kong
how should an athlete improve safe sport participation when there is pollution
- climactic conditions
avoid outdoor aerobic exercise during peak hour in cities–> traffic levels are high
does the environment have a direct affect on an athletes fluid requirements
eg. hot v. cold day
- guidelines for fluid intake
yes
what should an athlete increase when exercising
- guidelines for fluid intake
fluid intake
what can inadequate fluid intake lead to
- guidelines for fluid intake
dehydration
what does dehydration lead to
- guidelines for fluid intake
loss of co-ordination
impaired performance in endurance events
heat illness
what are the guidelines for events under 1 hour
(what and how much to drink)
athlete should drink water
what are the guidelines for events over 1 hour
(what and how much to drink)
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
what is acclimatisation
athletes training under expected climactic conditions before competition
what are the benefits of acclimatisation
allows the body to adapt to conditions and improve performance
promotes safety eg. reduced chance of heat illness
examples of acclimatisation
heat tents =
more sweating and effective evaporation
when is preventative taping often used
in sports involving explosive movements, or are contact sports
why is preventative taping used
it relieves stress on joints and relieves chance of injury in common places eg. ankle
how is preventative taping effective
it protects joints by providing limitation to unwanted movements eg. ankle roll
when and why is taping for isolation of injury used
it is used post injury to support and strengthen joint during rehab
what are the benefits of isolation taping
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
when is bandaging for treatment done
immediately post-injury; follow RICER
why is bandaging for treatment done
bandaging provides the compression component of RICER
what are the benefits of bandaging for treatment and how is it beneficial
reduces bleeding/swelling
immobilises the injured part - prevents further injury
what type of tape is used for bandaging for treatment
elastic, as it is more flexible and allows for swelling
