How to optimise training/injuries (paper 1)

what does PAR-Q stand for?

Physical

Activity

Readiness

Questionnaire

When would you need a PAR-Q

* when applying to a gym or a new club
* to see if you have any previous injuries or physical requirements
* your coach

examples of sport specific drills

* shooting
* passing
* tackles

examples of psychological preparation

* music
* self talk

how to minimising risks

* warm up
* cool down
* correct technique
* correct equipment
* ground conditions

what are the types of warm ups?

* pulse raising
* stretching
* sport specific drills
* psychological

what does a pulse raising warm up do?

increases blood flow, gets oxygen to the body, which helps with breathing

what does a stretching warm up do?

helps mobile joints and stretch muscles to prevent injuries

what do sport specific warm ups do?

helps practice technique for your sport so you know the basics

how do psychological warm ups help?

good mental health preparation, no distractions that could lead to you making a mistake or causing harm to your body

what do cool downs help to do?

* reduces heart rate and breathing back to resting rate
* limits soreness
* improves flexibility
* helps to remove waste products

3 parts of a cool down?

* pulse lowering
* active stretching (10-30 secs)
* development stretching (30-60 secs)

examples of equipment protection

* correct footwear
* padded posts
* jewellery
* helmet
* gloves
* shin pads
* mouth guard

Facilities

ground conditions

* slippery
* too wet
* glass
* debris

Playing to the rules

* ball lifted to high
* no arguing with the ref
* non contact
* material of equipment you use (no metal bats in cricket)

Examples of risk reduction measure and how risk is reduced in sport

* Horse riding- correct equipment (saddle) so rider can’t fall of their horse

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* Squash- goggles to cover eyes (protection)

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* gymnastics- chalk dust so gymnast doesn’t slip

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* skiing- ground conditions (too icy) prevents skier from losing control

What are injuries caused by?

* falls or heavy blows
* failing to warm up properly or in general
* use of incorrect technique
* pushing yourself too hard

Concussion

Short lived loss of mental function

what are the 2 types of fracture

* open bone (bone has penetrated through skin)
* closed bone (not visible)

Dislocation

Bone is displaced at the joint

examples of soft tissue injuries

* torn muscles
* torn ligaments
* torn tendons

Sprain

Ligaments stretches too much and tears

Torn cartilage

Connective tissue found throughout the body