PDHPE Comprehensive First Aid & Health Study Notes

First Aid & Emergency Response

• Situational Analysis & Priority Setting
• Preserve own safety → check hazards (traffic, water, electricity) before approach.
• Royal Life Saving: rely on common-sense + knowledge.
• 3-step situational plan: ① Establish what happened ② Formulate a plan & locate resources ③ Execute calmly.
• Determine number of casualties, ring 000000, appoint most-experienced leader.
• Life-threats first (consciousness, airway, breathing) → then bleeding, burns, fractures; treat the most unresponsive casualty first.

• DRSABCD
• D = Danger (self→others→patient)
• R = Response (COWS: Can you hear me? – Open eyes – What’s your name – Squeeze my hand)
• S = Send for help
• A = Airway (clear/tilt)
• B = Breathing (look-listen-feel)
• C = CPR 30:230:2 (100-120 compressions ∙ min(^\text{-1}))
• D = Defibrillation (AED ASAP).

• STOP Assessment (non-life-threats)
• Stop activity
• Talk (what/where pain?)
• Observe (swelling, deformity, ROM vs contralateral limb)
• Prevent further injury (immobilise / refer).

Major Soft-Tissue Injuries

• Cuts/lacerations → control bleed, elevate, dress.
• Sprain = ligament → RICER + referral if gross instability.
• Strain = muscle/tendon → Grade 1–3; rest ≈ 72 h then progressive mobilisation.
• Contusion = bruise (ice 20 min hourly).
• Abrasion/laceration/blister management = clean, antiseptic, sterile cover.

Hard-Tissue Injuries

• Fracture signs: pain, swelling, deformity, loss of function, bone crepitus.
• Types: open, closed, complicated.
• Tx = DRSABCD → control bleed → immobilise → rest/reassure → medical.
• Dislocation: NO relocation; splint in position, ice, urgent referral.

Other Specific Conditions

• Burns: classify ¹superficial ²partial-thickness ³deep; remove heat 🔥, cool ≥ 20 min, cover, hospital.
• Teeth: lean forward, bite on gauze, retrieve tooth, dental.
• Electrocution: isolate power, DRSABCD, cool burns.
• Chest wound: 3-sided occlusive dressing, sit leaning to uninjured side.
• Abdomen: DRSABCD→\text{DRSABCD} \to supine knees flexed, NO food, urgent evac.

Slings · Splints · Bandages

• SLING: support upper-limb (collar-&-cuff, elevation)
• SPLINT: immobilise long bones, pad bony areas
• BANDAGE: compression (bleeding), retaining (dressing), immobilising (sprains).

Shock Management

• Lie flat, raise legs, loosen clothing, prevent heat loss, NO food/drink, rapid evac.

Medical Emergencies

• Heart Attack – ‘crushing’ central chest ± arm; DRSABCD, call 🚑, rest half-sitting, loosen clothes.
• Stroke (FAST): Face droop, Arm weak, Speech slur, Time 000.
• Diabetes: hypo = sweat, tremor, treat ≈\approx 15 g glucose; hyper = dry, thirst, EMS.
• Epilepsy: protect head, time seizure, recovery position; >5 min or repeat → 000.
• Asthma: 4 × puffs blue puffer via spacer every 4 min; unresolved → 000.
• Anaphylaxis: EpiPen → 000.
• Poison 13 11 26; DRSABCD if unconscious.
• Heatstroke: cool aggressively, shade, DRSABCD\text{DRSABCD}.
• Hypothermia: dry clothes, insulate, warm sweet drinks if alert.

Health Foundations

• WHO 1946: “Health = complete physical, mental, social well-being—not merely absence of disease.”
• Dimensions = Social · Physical · Emotional · Cognitive · Spiritual (SPECS).
• Health is dynamic (changes) & relative (compared across people/time).
• Protective vs Risk behaviours: PA, nutrition, sun safety vs smoking, drugs, speeding.

• Determinants of Health
• Individual (knowledge, skills, attitudes, genetics)
• Sociocultural (family, peers, media, religion, culture)
• Socio-economic (income, education, employment)
• Environmental (location, access to services, tech).
• Modifiable vs non-modifiable (age, gender, heredity).

• Ottawa Charter (1986) – 5 action areas ⇒ Dead Cats Smell Really Bad
• Develop personal skills
• Create supportive environments
• Strengthen community action
• Re-orient health services
• Build healthy public policy.

Body in Motion

Circulatory System

• Blood ≈ 55\% plasma + 45\% cells (RBC, WBC, platelets).
• Heart flow: RA → RV → lungs → LA → LV → body.
• Cardiac cycle: Systole (pump) / Diastole (fill).
• BP=systolicdiastolicBP = \frac{\text{systolic}}{\text{diastolic}} (mm Hg). Normal ≈\approx 120/80120/80.

Respiratory System

• Pathway: Nose→pharynx→larynx→trachea→bronchi→bronchioles→alveoli.
• Mechanics: Inspiration ↓ thoracic pressure; expiration ↑.
• Gas exchange via diffusion: O<em>2O<em>2 into blood, CO</em>2CO</em>2 out.

Muscular & Skeletal

• 3 muscle types: skeletal (voluntary, striated), cardiac, smooth.
• Contractions: concentric, eccentric, isometric.
• Joints: fibrous (immovable), cartilaginous, synovial (ball-socket, hinge, pivot, saddle, condyloid, gliding).
• Joint actions: flex/extend, abduct/adduct, rotation, pronation/supination, inversion/eversion, plantar/dorsi flex.

Energy Systems & Training

• ATP resynthesis pathways

  1. ATP-PC (alactacid) 0-10 s, CP fuel, anaerobic\text{anaerobic}, no lactate.

  2. Lactic Acid 10 s–3 min, CHO fuel, lactate by-product.

  3. Aerobic >3 min, CHO→fat→protein, CO<em>2+H</em>2OCO<em>2+H</em>2O, O2O_2-dependent.
    • Training Types
    • Aerobic: continuous, Fartlek, long-interval, circuit.
    • Anaerobic: short-interval, plyometrics.
    • Flexibility: static, ballistic, PNF, dynamic.
    • Strength: free/fixed weights, elastic, hydraulic.
    • Principles – Progressive overload, Specificity, Reversibility, Variety, Training thresholds (aerobic 60-80\% MHR; anaerobic >80\%), Warm-up/Cool-down.
    • Physiological Adaptations: ↓ resting HR, ↑ SV & Q, ↑ VO2max, ↑ haemoglobin, muscle hypertrophy, fibre type shifts (↑ oxidative capacity).

Sports Medicine

Injury Prevention

• Pre-screening (PAR-Q) – identify ≥\geq 2 risk factors → medical.
• Conditioning matches sport demands; skill & technique critical.
• Warm-up > 10 min; cool-down gradual ↓HR, stretch.

Injury Management

• Soft tissue – RICER (Rest, Ice 20 min/h, Compress, Elevate, Refer).
• Inflammatory phases: 1-4 d inflammatory, 3-6 w repair, 6 w-months remodelling.
• TOTAPS on-field assessment.
• Hard tissue: immobilise, EMS.

Rehab & Return to Play

• Progressive mobilisation → stretching → conditioning → total body fitness.
• Criteria: pain-free, full ROM, strength ≥ 90\% uninjured limb, psych ready, pass sport-specific tests.
• Monitor via comparison tests, observation, discussion.
• Ethical issues: pressure to return, painkillers; player welfare priority.

Environmental Safety

• Heat loss/gain mechanisms: Conduction, Convection, Radiation, Evaporation.
• Climatic risks: heat + humidity → hyperthermia; cold + wind → wind-chill, hypothermia; altitude ↓ O2O_2; pollution ↑ airway resistance.
• Fluid guidelines: 500 mL pre-event, 200-300 mL every 15 min, replace 150\% loss post.
• Acclimatisation: 7-14 d in similar environment; or simulated heat/altitude rooms.

Special Populations

• Children & Young Athletes
• Conditions: asthma (blue puffer 4 × 4 × 4), diabetes (monitor BGL), epilepsy (seizure plan).
• Growth plate, overuse injuries → load management, modified rules/fields, rotation.
• Thermoregulation ↓ → frequent fluids, shade.
• Resistance training: technique, body-weight, supervision.

• Adult & Aged
• Heart disease → medical clearance, low-to-moderate aerobic.
• Osteoporosis → weight-bearing, balance work.
• Reduced flexibility/joint mobility → stretching, aqua.

• Female Athletes
• Eating disorders (anorexia/bulimia) – education, monitoring.
• Iron deficiency (15-18 mg day(^\text{-1})) – red meat, leafy greens, Vit C\text{Vit C} enhance uptake.
• Bone density – calcium 1000–1300 mg/day1000–1300\,\text{mg/day}, weight training.
• Pregnancy – moderate, non-contact, HR <140 bpm, avoid supine after 1st trimester, hydration.

Sports Policy & Safe Environment

• Rules & modified rules (Kanga Cricket, Walla Rugby) → age/size matching, shorter fields, softer balls.
• Matching opponents: growth, skill, weight divisions.
• Protective equipment: correct fit, sport-specific (helmets, mouthguards, pads).
• Facility safety: even surfaces, padded posts, regular maintenance.
• Taping & Bandaging
• Preventative strapping (ankle, thumb) restricts excessive ROM.
• Rehab tape supports injured tissue; bandage controls swelling.
• Risks: reduced ROM, skin issues, reliance.

Recovery Strategies

• Physiological: cool-down, hydration →\rightarrow restore plasma; hydrotherapy; massage; cryotherapy; contrast baths.
• Neural: flotation, spa, compression garments.
• Tissue: cold (\downarrow oedema), heat (\uparrow blood flow), sleep.
• Psychological: relaxation, breathing, debrief, goal-setting.

Nutrition & Supplements

• Pre-event: CHO-rich 3–4 h3\text{–}4\,h meal; >2 L2\,L fluid day-before; avoid fat/protein.
• Carb-loading ≈\approx 8–12 g⋅kg−18–12\,g·kg^{-1} 3 d before endurance.
• During: 30–60 g30\text{–}60\,g CHO h(^{-1}); 200–300 mL200–300\,mL 15 min; sports drink 4–8\% carbs + electrolytes.
• Post: 1–1.2 g⋅kg−11–1.2\,g·kg^{-1} CHO first 1 h; 150%150\% fluid loss; high GI foods.
• Supplements:
• Creatine – short-burst ATP/PC; possible renal stress.
• Protein – muscle repair; beware additives.
• Caffeine – 3–6 mg⋅kg−13–6\,mg·kg^{-1} enhances alertness but may cause jitters, diuresis.
• Vitamins/minerals only if deficiency (iron, calcium).
• Risks: contamination → inadvertent doping, ↑\uparrow cost.

These bullet-point notes integrate every major & minor concept, examples, connections and numerical facts across the supplied PDHPE/First Aid transcript, organised as a comprehensive study replacement.