W/ups & C/downs, injuries, risks, PESH, diet, drugs & smoking Flashcards
Why do we warm up before exercise?
- Prevent injury.
- Improve performance.
- Practice skills before an event.
- Prepare psychologically.
What are the different phases of warm up and how long do they last for?
- Cardiovascular section (e.g. jog) : 10-15 mins.
- Stretching (dynamic + static) : 15 secs each stretch.
- Specific skills practice (e.g ball work in football) : 10 mins.
Why do we cool down after exercise?
- Helps with the removal of CO2, lactic acid and waste.
- Helps prevent DOMS (delayed onset of muscle soreness).
- Brings the body temp back down slowly and safely.
- Gives a performer the chance to relax and reflect on their performance.
What are the three phases of cool down and how long should they last for?
- Reverse cardio (gentle jog / walk to return HR to normal) : 5-10 mins.
- Stretching (static stretches held longer than in w/up) : 10-15 mins.
- Relaxation (e.g breathing exercises for high intensity activity) : 10-15 mins.
What is a simple (closed) fracture and what are the symptoms / ex. from sport / why occurred?
- It is a fracture where the bone breaks but there is no puncture to the skin.
- Takes place in one line and occurs from a blow .
- SYMPTOMS: pain at injury site, inability to move body part, very tender, swelling, deformity of the limb, hear the bone break.
What is a compound (open) fracture and what are the symptoms / ex. from sport / why occurred?
- Broken bone protudes through the skin and more serious due to risk of infection.
- Usually from a collision.
- SYMPTOMS: pain at injury site, inability to move body part, very tender, swelling, deformity of the limb, hear the bone break.
- E.g tackling in rugby or falling from height in gymnastics.
What is a greenstick fracture and what are the symptoms / ex. from sport / why occurred?
- The bone is only partly broken, and it’s where the bone ‘buckles’ (common at the wrist joint).
- Common in children whose bones are still soft and less likely to break completely.
- SYMPTOMS: pain at injury site, inability to move body part, very tender, swelling, deformity of the limb, hear the bone break.
- E.g running relays and using the walls to turn.
What is a stress fracture and what are the symptoms / ex. from sport / why occurred?
- Comes from overuse and happens as a result of muscles becoming too fatigued and unable to absorb shock.
- Most stress fractures happen in weight bearing parts of body, e.g lower leg & back.
- Linked to osteoporosis and EDs.
- OCCURS when you increase your amount of exercise to quickly, don’t take rest days or play on unfamiliar playing surfaces.
- Tennis & basketball players and road runners at great risk.
What is a dislocation and what are the symptoms / ex. from sport / why occurred?
- Where a bone at a joint is forced out of its normal position.
- Often occurs from a hard hit where a bone is displayed (e.g rugby).
- Symptoms: Deformity, swelling, joint locked out of position, pain, may be an associated fracture.
What is a sprain and what are the symptoms / ex. from sport / why occurred?
- Damage to a ligament.
- Twisted ankle is most common in invasion games (e.g. netball / hockey).
- Occur when stretching too far past the normal range of a joint.
- Can occur when twisting or colliding with another player.
- Symptoms: Pain, swelling, discolouration, inability to walk (if ankle).
What is a strain and what are the symptoms / ex. from sport / why occurred?
- A twist, pull or tear of a tendon or muscle.
- Commonly occur to the back of the hamstring in team sports / sprinting.
- Symptoms: Sharp pain, popping sensation, bruising, swellin, inability to use the muscle.
What is a tennis elbow and what are the symptoms / ex. from sport / why occurred?
- Overuse of the elbow tendons (tennis - OUTSIDE of the elbow).
- Happen by stretching / tearing muscles / tendons.
- Caused by using a racket with the wrong sized grip.
- Can occur from everyday life e.g carpenter.
- Symptoms: Pain, warmth.
What is a golfers elbow and what are the symptoms / ex. from sport / why occurred?
- Overuse of the elbow tendon (golf - INSIDE of the elbow).
- Happen by stretching or tearing muscles / tendons.
- Can occur from everyday life e.g carpenter.
- Symptoms: Pain, warmth.
What is torn cartilage and what are the symptoms / ex. from sport / why occurred?
- Cartilage is a firm, elastic substance which lines adjoining bones. It absorbs impact on bones.
- Common in the knee.
- Damage to the cartilage is often due to wear and tear from long term over use.
- Symptoms: clicking or catching sensation, popping, pain.
What is an abrasion and what are the symptoms / ex. from sport / why occurred?
- Grazes caused by friction on the skin and against a rough surface.
- Treatment: Should be kept clean to prevent infection, cleaned with a sterile wipe and antiseptic cream applied.
What is a concussion and what are the symptoms / ex. from sport / why occurred?
- Mild head / brain injury.
- Treatment: seek medical advice and monitor closelyto make sure symptoms don’t get worse.
- Common in contact sports (rugby) where you can easily clash heads, or in sports like cycling (fall off).
- Caused by a blow to the head, shaking the brain inside the skull.
- Symptoms: headaches, weakness, dizziness, confusion, unconsciousness, nausea.
Why are there rules in sport?
- So that it’s fair.
- So that it’s enjoyable.
- So that it’s safe.
What is a ParQ and what is its purpose?
Physical Activity Readiness Questionnaire.
- It is a self screening tool used by anyone planning to start exercising or training.
What is the definition of wellbeing?
The state of being comfortable, healthy and happy.
What are 5 positive effects of fitness and wellbeing?
- Even moderate exercise improves longevity - how long you will live.
- Helps you cope with the physical side of life.
- Gives you a lower resting heart rate and lower blood pressure.
- Gives you stronger bones.
- Improves your body composition.
What are 5 negative effects of fitness and wellbeing?
- Competition pressure can lead to psychological problems.
- Stresses and needs of a particular sport can lead to long term health problems.
- Can lead to obsessive interest in body shape or composition.
- Puts you at risk of a sport-related injury.
- Time off to recover from injury can lead to psychological problems.
What are the benefits of a healthy diet?
- Boosts energy levels.
- Supplie the body with essential nutrients it needs for a healthy immune (fighting off ilnesses).
- Reduces risk of developing health conditions such as type 2 diabetes, hear diseas, stroke and high blood pressure.
- Reduces stress levels.
- Improves sleep patterns.
- Helps weight loss / maintain a healthy weight.
What are the disadvantages of an unhealthy diet?
- Leads to deficiencies in essential nutrients.
- Causes health conditions such as heart disease, type 2 diabetes, high cholesterol and stroke.
- Affect concentration levels and makes you feel lethargic.
- Lack of quality to exercise.
- Affects quality of sleep.
- Causes depression if you overeat.
What are the benefits of good work, rest and sleep?
- Improves your physical, emotional and social health.
- Feel more in control of your life, helping to reduce stress and making you more effective in all areas of your life.
- More productive at work/school.
- Better at making good decisions.
What are the consequences of poor work, rest and sleep?
- Increases your risk of depression.
- Leads to weigh gain.
- Increase your risk of illness and disease.
- Increase stress and anxiety.
- Leads to drinking more alcohol and smoking more.
- Results in poor quality of sleep.
What does activity level depend on?
- Time.
- Availability.
- Access to facilities (location and travel).
- Cost.
