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.
What are the benefits of a good activity level?
- Lower risk of disease.
- Improved mental health.
- Improved self esteem.
- Reduced stress and anxiety.
How does smoking affect your health?
- Bronchitis.
- Fatty deposits / strokes.
- Lower levels of HDLs (good cholesterol), increased blood clotting.
- Coronary Heart Disese / Angia.
- Nicotine releases adrenaline - increased blood pressure.
- Increased risk of lung cancer.
- Risk of death during operations as heart / lungs work harder than a non-smoker.
How does smoking affect your performance?
- Reduces oxygen carrying capacity as alveoli are damaged (less stretchy).
- Causes breathlessness (emphysema) - more difficult to get O2 in and CO2 out.
- Reduced cardiovascular fitness.
How does drinking affect your health?
- Increased risk of some cancers (mouth, liver, breast).
- Increased blood pressure.
- Affects the brain - changes behaviour so you can’t think clearly.
- Weakens immune system.
- Liver disease / cirrhosis / cancer.
- Increased weight and dehydration.
How does drinking affect your performance?
- Depressant - slow reactions.
- Less mobile due to excess weight.
- Loss of co-ordination.
- Loss of concentration.
- Sedative - calming effect.
- Banned in ahooting, archery, motor sport - used as a sedative.
What are fats?
Source of essential fatty acids, which the body cannot make itself.
What do fats do?
- Keep the body warm.
- Provide energy for low intensity exercise.
- Needed for absorption of some vitamins.
Why are fats important to a sports performer?
Used for aerobic exercise (longer duration).
Where can you get fats?
Unsaturated (healthy) - Liquid, plant based - oil, avocado, fish, nuts, seeds, beans.
Saturated (unhealthy) - Solid, animal based - butter, cheese, chocolate.
What is fibre?
Helps your digestive system work properly.
What does fibre do?
Soluble - Can be digested easily by your body.
Insoluble - cannot be digested through your body.
What is fibre important to a sports performer?
Fiber can help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. This helps prevent energy crashes and allows for more consistent energy levels throughout the day, which is essential for optimal athletic performance.
Where can you get fibre from?
Soluble - oats, fruit, veg.
Insoluble - wholegrain cereal, bread.
What are minerals?
Minerals are those elements on the earth and in foods that our bodies need to develop and function normally.
What do minerals do?
Iron - Formation of red blood cells.
Calcium - Helps keep bones & teeth strong. Reduced risk of osteoporosis.
Sodium - Maintains blood pressure, nerve function.
Why are minerals important to a sports performer?
In athletic performance, minerals play physiological roles in muscle contraction, normal heart rhythm, oxygen transport, antioxidant activity, bone health, and immune function.
Where can you get minerals?
Calcium - milk, cheese, cereals.
Iron - leafy greens and meat.
Sodium - salt.
What is water?
- Contains 50% of your body weight.
- Essential fluid that we need to drink to keep us alive and our bodies functioning.
What does water do?
- Transports nutrients & waste hormones around the body.
- Controls distribution of electrolytes.
- Temperature regulation.
Why is water important to a sports performer?
Problems if you don’t drink water: blood thickening, overeating due to increased body temperature.
Where can you get water?
Water in the world - taps, lakes, rivers etc.
What are vitamins?
Organic molecules that are essential to an organism in small quantities for proper metabolic funtion.
What do the different vitamins do?
A - Good vision.
B1 - Releases carbs from working muscles.
C - Helps healing, fights infection, helps maintain healthy teeth and gums.
D - Absorption of calcium -> healthy bones.
E - Growth and development.
Why are vitamins important to a sports performer?
Micronutrients play an important role in energy metabolism, hemoglobin synthesis, maintenance of bone health, and stimulation of the immune system. Therefore, increasing the intake of micronutrients may be required to support the building, repair, and maintenance of lean body mass in athletes.
Where can you get the different vitamins from?
A - Milk, cheese, liver.
B1 - Nuts, meat.
C - Fruit and veg.
D - Milk, fish liver.
E - Veg oil, wholemeal bread.
What are micronutrients?
Things we need in smaller (micro) amounts.
What are the different micronutrients?
Fibre, minerals, water, vitamins.
What are proteins?
- Made from amino acids.
- A nutrient your body needs to grow and repair cells, and to work properly.
What do proteins do?
- Used for growth and repair.
- Provide energy for extended exercise when carbohydrates have been used up.
Why are proteins important to a sports performer?
They help with high intensity activities e.g. shotput and longer duration activity once carbohydrates run out.
Where can you get proteins from?
Animal - Fish, meat, poultry, dairy products.
Plant - Pulses, nuts.
What are carbohydrates?
Main source of energy.
What do carbohydrates do?
Stored in muscles and liver as glycogen which is converted to glucose to provide energy.
Why are carbohydrates important to a sports performer?
- They provide energy for long term exercise.
- Can provide short burst energy (e.g. having sweets at half time in hockey).
Where can you get carbohydrates from?
Complex - found in natural foods e.g bananas, bread, rice, pasta, potatoes.
Simple - found in biscuits, cakes, chocolate, sweets etc.
Which type of carbs should energy come from?
Complex carbs - slower and longer lasting release of energy than simple carbs.
What are macronutrients?
Things we need in large amounts.
What are the different macronutrients?
Fats, carbohydrates, proteins.
What % of the different macronutrients do we need?
Fats - 30%.
Carbohydrates - 55%.
Proteins - 15%.
