Topic 3 - 10 - Safe Practise Flashcards
Definition of heart rate zones?
ways to monitor how hard you’re training
What is the formula for your max HR?
220 - your age
Eg: 220-16 = 204
Eg of safe practise in a sport (while performing)?
rugby union tackle laws to prevent injuries like concussions
Prior to an event, ensure what for safety?
- risk assessment carried out in venue
- first aid kit and aider nearby
- defibrillator nearby
- phone available
- eircode is known
- participants have a good warmup
- equipment/facilities are safe
Purpose of activate in a warmup?
make something active, so contract and relax muscles preparing them for increased use
Purpose of mobilise in a warmup?
make something more moveable, work on range of motion of joints being used
Purpose of potentiate in a warmup?
making something more active/effective, muscle is challenged to contract under lighter strain for its full range of motion, eg: squat with bar only
2 components of a good cool-down?
- light aerobic exercise (jog)
- stretching (static)
Benefits of a proper cool-down?
- reduce heart rate
- cool body temp
- reduce muscle soreness
- prevent dizziness/faint by suddenly stopping exercise
- clear waste (lactic acid)
- time allowed to mentally calm down
Discuss footwear in a sport.
rugby/football/gaa use studs for grip, studs are checked
basketball and athletics have anti-ankle roll shoes
Discuss padding in a sport.
shin pads - hockey, football
shoulder pads - NFL, rugby
scrum caps - rugby
elbow/knee pads - volleyball
Discuss compression clothing in a sport.
arm sleeves/compression socks to control temperature, reduce friction, increase blood flow
Additional safety tips prior to activity (clothing)?
- remove jewellery
- tie back long hair
Discuss 4 safety pieces of equipment in sports.
MOUTH GUARDS
rugby/gaa, stop concussion/teeth breaking/mouth, tongue, jaw injuries
HELMETS
hurling (since 2010 tis mandatory), NFL, ice hockey
PROTECTIVE EYEWEAR
UV - golfers, cyclists
Protective - squash
HARNESSES
rock climbing
LIFE VESTS
kayaking, sailing
+ boxing gloves - boxing
+ protective gear - cricket
When checking the PE hall for safety reasons, name 4 possible hazards and possible solutions.
wet floor = floor checked and wiped
trip over bags/belongings = lockers
fire hazard = fire escapes/extinguishers
boisterous play = staff present, first aid kit ready
equipment left out = storage available
Difference betweeen acute sports injuries and chronic sports injuries?
ACUTE = result from sudden movement/impact. Eg: graze, sprained ankle
CHRONIC = due to muscular/skeletal structure abnormalities and excess load over time, like swimming. Eg: shin splints, muscle strains
What is a soft tissue injury? Describe 3
any damage to muscle, ligaments or tendons
———————————————————SPRAINS
- 1+ ligaments are stretched/twisted/damaged.
S: pain, swelling, bruising, restricted movement
STRAINS
- muscle fibres are stretched/torn.
- ‘pulling a muscle’.
S: pain, spasms, loss of strength
SHIN SPLINTS
- from overtraining.
- tiny fractures to shin bones
S: aches in frontal lower half of the leg
Discuss 4 joint injuries.
DISLOCATIONS
- end of a bone is forced out of position.
(pain, limited movement, deformity in looks).
CARTILAGE DAMAGE
- cartilage is a shock absorber.
- from wear and tear or sudden impact
(swelling, pain, stiffness).
TORN ACL
- anterior cruciate ligament stables the knee, connects femur to tibia.
(knee joint pain, instability, bad range).
TENDONITIS
- swelling of tendon
(restricted movement, pain, redness).
- golfer’s elbow/tennis elbow
Discuss breaks and fractures.
- fracture =.broken bone
(completely fractured/partially, ie: across bone, multiple pieces). - 2 types of fractures: open & closed
- open: bone pierces skin
- closed: ends of bone line up and are out of place
Discuss concussion.
- head knock
- symptoms: headaches, ringing in ears, nausea, dizziness, memory loss, balance issues.
- 23 protocol (rugby), then medical check
- light cardio, non-contact upon recovery
- if in doubt, sit them out
What are 2 other common injuries (not major).
cuts/grazes/bruises
- clean wound, cover with plaster
blisters
- fluid-filled swellings under upper skin layer
- due to friction
- eg: golfer on hands
- use plasters
Discuss ‘RICER’
Rest: stop activity, no weight on injury
Ice: prevent swelling/inflammation, 20 mins x3 times a day
Compress: control swelling
Elevate: prevent clots, get good blood flow
Referral: guidance from professional
OTS stands for?
overtraining syndrome
Symptoms of OTS?
decreased performance
fatigue
loss of appetite
insomnia
increase in stress
injuries
5 strategies to avoid overtraining?
value recovery time
avoid boredom
training diary
nutrition/hydration priority
listen to your body
