First Aid, Safety, and Fitness Lecture Review

These vocabulary flashcards cover standard first aid procedures (CPR and DRSABCD), personal safety ethics, health-related and skill-related fitness components, principles of training, and structural physical education programs (SEPEP).

DANGER

The first step in CPR where you assess the area around for any risks to yourself, bystanders, and the patient.

• Only when you have assessed the area and made sure it’s safe, then proceed to helping the patient

Response

• if the person is conscious -> introduce yourself and ask them questions

• if they respond, squeeze their shoulders

• COWS method

SEND FOR HELP

The step involving calling $000$ and providing details like address, landmarks, and the patient's condition.

AIRWAY

• if the person in is unconscious - might be fluid in the airway

• If a person is unconscious, open their mouth and you check for foreign material in the mouth and turn the victim on their side to clear it.

BREATHING

The step where you look, listen, and feel for rise and fall of the chest; if not normal, you begin CPR.

• if the person is breathing normally - place them in recovery position and monitor breathing

CPR (Cardiopulmonary Resuscitation)

A procedure consisting of $30$ chest compressions and $2$ breaths at a rate of $120\text{ bpm}$, continued until recovery or help arrives.

• two hands interlocked on breast bone - for adults

• one hand for children

• Two fingers for infants

DEFIBRILLATOR

A machine that delivers an electrical shock to cancel an irregular heartbeat.

• turn on device -> remove clothing from chest -> place pads correctly -> clear area then shock -> resume CPR 

Risk-taking behaviours

• Unprotected sexual activity 

• tobacco, smoking ,vaping or alcohol use

• dangerous driving

• illegal substance use

• Fighting or violence

• sexting or other risky uses of social media

Harm Minimisation

Actions or strategies used to remove or reduce a risk, consisting of three steps: recognise, react, and report.

Support services

• Beyond blue

• kids helpline

• headspace

for consent 

• national legal is 

• relationships aus

• reach out

Rights

A legal or moral entitlement to act or be treated in certain ways.

Responsibilities

Corresponding obligations or duties to act responsibly, such as obeying laws.

Consent

In the context of the notes, the legal age is $16$.

• consent must be given freely with pressure,manipulation or coercion

• Person must understand the terms of what they are consenting to

• must be given before/during sexual activity

• if someone doesn’t say no, doesn't necessarily mean consent has been given

• sexual activity without consent = rape

Five Dimensions of Health

Social, physical, mental, spiritual, and emotional health.

Aerobic Power

The total amount of energy obtainable from the aerobic energy system and the ability of heart/lungs to deliver oxygen to muscles.

testing - the beep test, 1.6 km run/walk

how to improve - 

• continuous training (eg: jogging) bcs it strengthens heart and muscles so they can deliver oxygen to the body more efficiently.

• interval training (e.g., sprints) - it challenges your cardiovascular and increases max oxygen intake

• circuit training to keep heart rate elevated whilst working on several muscle groups

Muscular Strength

The muscle's ability to generate force against an object; tested by the basketball throw or grip strength dynamometer.

testing - basketball throw, grip strength dynamometer

how to improve -

• resistance training - forces muscles to adapt and become stronger

• circuit training - improves muscular strength while also developing muscular endurance

Muscular Endurance

The ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period.

testing- 60 sec push-up test

how to improve-

• circuit training - train the muscles to work for longer periods before failure

• continuous training - helps muscles be more resistant to fatigue

Flexibility

The ability to easily move joints through their range of motion, which can be dynamic or static.

testing- sit and reach

how to improve- 

• dynamic stretching- improves flexibility while preparing muscles for activity

• static stretching - gradually lengthens the muscles and improves range of motion

Body Composition

The makeup of lean tissue (muscle, bone, organs) and fat tissue (essential and storage) in the body.

Testing - bmi

how to improve-

• aerobic exercise -burns calories and helps reduce excess body fat

• strength training - increases muscle mass, increasing overall body composition

Muscular Power

A skill-related component referring to the ability of a muscle group to exert max force in the shortest time; a combination of strength and speed.

Testing- vertical jump

how to improve-

• plyometric training- trains muscles to produce max force in a short amount of time

Anaerobic Capacity

The total amount of energy obtainable from the anaerobic energy systems for maximal effort lasting from $10$ seconds to $1$ minute.

testing-  50-metre sprint

how to improve-

• circuit training - challenges the anaerobic energy systems and improves fatigue resistance

• high intensity interval training - improves the body’s ability to tolerate and recover from HIIT

Speed

• speed can refer to whole-body speed where the aim is to move from point A to point B as quickly as possible

testing- 50-metre sprint

how to improve-

• plyometric training- develops explosive power and quicker muscle contractions

• resistance training- stronger muscles can produce more force, helping you run faster

Agility

A combination of speed, flexibility, and dynamic balance; the ability to change direction quickly and accurately.

Testing- illonois agility run

how to improve-

• agility ladder drills - improves foot speed and coordination

• cone drills - trains quick changes in direction and balance

Coordination

The ability to bring a series of movements together in a fluid manner relying on the nervous system.

testing- hand wall toss

how to improve-

• hand-eye and foot-eye coordination - improves timing, accuracy and body control

• balance exercises- helps the body work together more efficiently

Balance

The ability to maintain equilibrium while in a fixed position (static) or while moving (dynamic).

testing- the stork stand

how to improve-

• balance board exercises - trains the body to maintain stability under challenging conditions

• dynamic balance conditions - improves balance whilst moving

Reaction Time

The speed with which an individual can react to an outside stimulus, tested by the Latham reaction time test.

how to improve-

• reaction drills- trains the brain and the body to react quicker

• agility and speed drills - improves both physical and mental reaction speed

FITTSP

The principles of training: Frequency, Intensity, Time, Type, Specificity, and Progression.

Plyometrics

A training method used to develop power, especially in the legs, through bounding, hopping, and depth jumping.

Circuit training

• can be used to develop several fitness components. Circuits can be designed to include several activities and pieces of equipment specific to an activity 

Interval Training

A training method involving periods of work broken up with periods of rest to improve aerobic or anaerobic fitness.

Continuous Training

Activity like running or cycling carried out for a minimum of $20-30\text{ min}$ at $70-85\text{\%}$ intensity.

• improves aerobic

Proprioceptive Neuromuscular Facilitation (PNF)

A method of stretching where a limb is stretched and then something pushes it further toward the individual.

SEPEP

• A program constructed around a student centered approach to physical education

• teachers take a step back and let students take accountability for establishing good work enviros and collaboration’

• why - develops leaderships skills thru experience of taking on roles -> also allows for teamwork, ownerships, collaboration, organisation and problem solving skills