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R041 - Reducing the risk of sports injuries

Name __________________________

Class____________________________

The PE Classroom:

This booklet will guide pupils through all of the content required for this topic.

Any time you see a box such as this, take a look for videos, advice and links to extra documents and resources.

This booklet can also be printed as a ‘pupil booklet’ and ‘teacher answer booklet’.

CAMBRIDGE NATIONAL SPORT SCIENCE R041

WWW.THEPECLASSROOM.COM CAMBRIDGE NATIONAL SPORT SCIENCE R041

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Factors which can influence the risk of injury can be extrinsic or intrinsic. Extrinsic Factors:

1. Type of activity – The nature of an activity can make a sport more ‘dangerous’. Give an example of a contact and a non-contact sport. Contact Sport: _____________________ Non-contact Sport: _____________________ 2. Coaching/Supervision – Each sport has specific rules to prevent incidents from occurring. It is important that athletes are offered guidance by coaches to carry out activities safely and with the correct technique. Name a rule that is used in your sport and describe what happens if this rule is broken. How does this help to prevent injury? ________________________________________________

________________________________________________

________________________________________________

________________________________________________

3. Environmental Factors –

The weather in which an activity is performed affects the surface of

the ground, which can hinder performance as well as increase the

risk of injury. For example, a _________ surface due to rain can cause players

to slip, or too hot a day can cause ______________.

Other players or opponents may be ______________ and cause collisions and

accidents.

4. Equipment – Specific sports have specific sportswear necessary to carry out

activities. Supervisors should make sure all _____________ kit is worn and any

performance equipment is available (e.g. a harness in gymnastics). However,

some performance equipment can cause injury if ___________ (e.g. hitting a

player with a hockey stick)

Why is the correct footwear vital when taking part in sport? Give an example. _________________________________________________________________

_________________________________________________________________

The PE Classroom:

Video:

Watch the importance of checking the weather prior to taking part in sport. What effects can the weather have?

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5. Safety Hazards – Coaches and officials should carry out _______

assessments, check safety equipment, and prepare an ______________ plan

prior to the event.

Complete the table below, giving suggestions for each activity.

Sport

What should be checked prior to the match/event?

Cricket

Football

Hockey

Surfing

Intrinsic Factors have to do with an individual’s own factors.

1. Physical Preparation

• A warm up prepares the body for physical activity and a cool down

causes a gradual recovery back to resting conditions.

• A person with ______________ fitness levels will have a lower risk of

getting injured, as they have had more training and experience.

risk wet emergency dehydration misused tired aggressive protective

The PE Classroom:

Resource:

Can you explain how protective equipment can reduce the risk of injury? Have a go at this resource…..

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• Overusing certain muscles means the tissues don’t have enough time to _________.

• Muscle imbalances occur when one muscle is weaker than its opposing muscle,

putting stress on the stronger muscle. How do you think this risks injury?

_________________________________________________________________

2. Individual Variables

• Gender: Men tend to be ______________ (stronger/weaker), whereas

females tend to be more ____________ (stiff/flexible)

• Age: Children should compete against people of their own age and at

the right activity level, e.g. they should be given _______________

(lighter/heavier) weights.

• Previous injuries can place too much stress on a body part, making it

more susceptible. Too much jumping and landing can make what joint

susceptible to injury? ___________.

• Nutrition is vital to prevent dehydration and fatigue.

Oliver is a weight-lifter with a poor diet. How can a low calcium intake put him at higher risk of injury? ________________________________________________

________________________________________________

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• Sleep deprivation can cause a lack of energy and _______________, so a player is more likely to lose focus and perform with poor technique.

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3. Psychological Factors

• Motivation – what would happen if a player is over-motivated/over-aroused?

_________________________________________________________________

- What would happen if a player is under-aroused/ lacking in motivation? _________________________________________________________________

_________________________________________________________________

• Aggression – Using a sporting example, how can too much aggression lead to injury?

_________________________________________________________________

_________________________________________________________________

Posture also plays a big role in affecting the risk of injury. Causes of Poor Posture - Poor stance - Bad sleeping position can injure spine - Genetics can cause back conditions and weakness

- _________________________________________

- _________________________________________

- _________________________________________

- _________________________________________

- _________________________________________

Always link these to their effect on concentration, confidence and safety/rules

Think about both physical and emotional factors.

How would someone’s

emotions affect their posture?

What type of footwear can put stress on the back?

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Effects of poor posture on Performance

Having poor posture would cause a _____________ (shorter/longer) recovery

time for some injuries. Certain skills can become __________ (less/more)

difficult to perform, due to _______________ (increased/decreased) flexibility.

There could be a negative impact on balance and

__________________(coordination/concentration), as well as a lack of

muscular strength. During performance, athletes could suffer from pain and

discomfort.

Pelvic Tilt is the orientation of the pelvis in respect to the rest of the body. Poor

posture can cause the pelvis to tilt too much towards the front, back, or either

side of the body, making the level of hips uneven.

Label the diagrams with the correct common posture injury:

• Lordosis is the excessive inward curvature of the spine

• Kyphosis (rounded shoulders) is the excessive outward curvature of the

spine

• Scoliosis is a condition in which the spine curves to the left or right.

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Warm Up/Cool Down A warm up has 3 stages to prepare you physically and psychologically for exercise/prevent injury. Explain how each helps you physically prepare and give an example of a warm up that could be undertaken in your sport. Use the following key terms to help you

Heart rate/ blood flow/ body temperature/ flexibility/ pliability/joint range/ speed and direction

Stage 1 – Cardiovascular _________________________________________________________________

_________________________________________________________________

Stage 2 – Mobility

_________________________________________________________________

_________________________________________________________________

Stage 3 – Dynamic Movements

_________________________________________________________________

_________________________________________________________________

Stage 4– Stretching (both dynamic and static) _________________________________________________________________

_________________________________________________________________

Stage 5 – Specific Skills Practice _________________________________________________________________

_________________________________________________________________

The PE Classroom:

Video:

Take a look at this warm up from England Netball? Why isn’t it fully preparing the players for the game?

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A warm up also has psychological benefits, such as controlling arousal levels so

players get ‘in the zone’. Explain how it benefits the following:

1. Motivation:

_________________________________________________________________

_________________________________________________________________

2. Skills and strategies:

_________________________________________________________________

_________________________________________________________________

3. Decision-making:

_________________________________________________________________

_________________________________________________________________

A warm up allows mental rehearsal to take place.

Mental rehearsal is where the performer pictures themselves executing a skill

and practices the skill in their mind, focusing on the specific stages and correct

technique. The performers could imagine themselves being successful in their

performance. It can help with:

• Reducing anxiety/negative thoughts and providing focus

• Recall previous successful performance and improving confidence

• Become more familiar with a course or pitch through visualisation

A gymnast might use imagery to stop her being distracted or to be more focused to avoid

injury.

A rugby player might use mental rehearsal to cut down on reaction time and avoid injury.

A netball player might control her anxiety and therefore less likely to perform any

dangerous moves.

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What things must a leader consider prior to carrying out a warm up and cool

down?

1. Characteristics of the individuals/group such as _______________,

_______________________, and _____________________________.

2. _______________________________________________________

3. _____________________________________________________________

A cool down is vital to lower the heart rate and body temperature

gradually and cause safe muscle recovery. Suggest 2 ways in which a cool

down can be achieved.

1. ___________________________________________________________

2. ___________________________________________________________

During exercise, lactic acid builds up as a result of anaerobic respiration, causing muscle cramps. Taking this and the benefits of a cool down into account, how does this make a cool down vital for recovery? __________________________________________________________________

__________________________________________________________________

__________________________________________________________________

__________________________________________________________________

__________________________________________________________________

Hint: Think about the specific needs of players and the

sport

When talking about a cool down, always mention: Breathing Rate

Muscle soreness & cramps Blood flow & Oxygen Stretching & recovery

A cool down results in gradual effects

The PE Classroom:

Video:

Click below to learn more about warm ups and cool downs!

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Injuries must be dealt with in the correct ways in order to maximise recovery.

Arrange the characteristics of these 2 main types of injuries into the table below. Achilles, tendonitis, shin splints, tennis elbow Sudden trauma e.g. hard rugby tackle Include sprains, bruises Develop gradually over a period of time Should be treated with a cold compress Should be treated with a hot compress Overuse/ continuous stress Immediate pain, swelling, Loss of function

Acute Injuries Chronic Injuries

Why do you think acute injuries such as a wound should not be treated with a hot compress? _______________________________________________ Child-related injuries

Some injuries are related to kids and teenagers, due to a growth spurt in which

the bone is growing faster than the tendons, causing repetitive stress, without

allowing time to heal.

• Sever’s Disease causes pain in the heal.

• Osgood Schlatter’s causes pain in the lower knee/leg.

Taking part In which activities is most likely to cause these injuries?

________________________________________________________________

Are these injuries chronic or acute, and why?

________________________________________________________________

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Common Injuries that can occur in physical activity & sport: Put the following words into the table below in order to explain different types of injuries. e.g. a twisted ankle A broken or cracked bone Symptoms include headaches, loss of balance and slurred speech A blood vessel bursts underneath the skin due to a compressive e force to a muscle Often due to wear and tear from long-term overuse Painful sensations caused by muscle contractions or over shortening Includes strains, and abrasions Several types including closed (under skin) and open (tear skin) Occur when stretching too far past the normal range of a joint Include tennis and golfers elbow Damage to the skin such as a grazes and cuts Symptoms include pain and possibly deformity Normally caused by a blow to the head When a bone is forced out of its normal position Deformity and swelling will be present Often caused by poorly fitting footwear A damaged ligament

Type of injury Explanation of Injury

Concussion

Fractures

Bruises/Contusions

Sprain

Overuse Injuries

Soft Tissue Injury

Blisters

Abrasions

Cramps

Dislocation

The PE Classroom:

Videos:

Fractures and dislocations can be nasty injuries, as highlighted in these videos (careful if you are squeamish!)

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SALTAPS is an on-field assessment routine carried out once an injury has occurred. Match the words to their explanations. See Ask Look Touch Active Passive Strength Treating Minor Injuries – RICE. The best way to treat all minor injuries is through RICE. Why is each stage important? Rest – ________________________________________________________________ Ice – ________________________________________________________________ Compression – ______________________________________________________________ Elevation – ________________________________________________________________ How does each technique help treat injuries?

Massage: Taping: Bandaging: Slings:

______________ ____________ ____________ _____________

_______________ ____________ ____________ _____________

_______________ ____________ ____________ _____________

Observe the injury site for bleeding/discolouration/swelling/deformity

The player moving the limb painlessly through a full range of movement

Moving injured limb against resistance/ standing unaided

Get detailed story & evaluate posture and facial expression for pain

Watch the injury occur, stop play to gain access to the player

The first aider moving the joint through its range of movement.

Press gently on the site of pain and note any response

The PE Classroom:

Video:

Find out abour RICE as a method of treating injuries….

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Recap: Fill in the table for the characteristics of each injury.

Injury Symptom Treatment Chronic or Acute?

Sprained Ankle

Shin Splints

Open Fracture

Concussion

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Emergency Action Plans (EAP) are used to respond to injuries, and are made up of 3 parts. Fill in the table below.

First aid kits/evacuation chair or other emergency equipment examples First responder/first aider/coach or someone who knows what they are doing or

a qualified person Includes telephone, emergency numbers and services

Emergency Personnel

Emergency Communication

Emergency Equipment

You may refer a performer to a medical professional if they had a chronic medical condition/asthma attack/seizure. Suggest other reasons why.

- ____________________________________________________________

___________________________________________________________

- ____________________________________________________________

___________________________________________________________

- ____________________________________________________________

___________________________________________________________

- ____________________________________________________________

___________________________________________________________

Why do you think Emergency Action Plans are created?

_________________________________________________________________

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Asthma, Epilepsy, and Diabetes are 3 severe conditions where

immediate medical aid is needed.

Asthma is a chronic respiratory disease that affects the airways transporting air to

and from the lungs. Someone having an asthma attack experiences shortness of

breath, tightness in the chest, and __________________.

First, a first aider should reassure the performer to keep them ___________, then

offer them an _____________ if available. The performer should sit down rather than

lie down/bend over to maximise the amount of ______ breathed in. They should be

encouraged to take long and __________ breaths. Hot/caffeinated beverages like

_____________ can help to open up the airways, providing some relief.

If the condition is severe and the performer is not getting better,

_______________ services should be contacted.

What should be done if the attack is triggered by dust or cigarette smoke?

_________________________________________________________________

Epilepsy is a neurological disorder in which a person has recurrent seizures. A

performer suffering from a seizure would experience tingling pins and needles and

sudden muscle stiffness. More symptoms include:

• Loss or change in senses/ blurred vision / loss of consciousness or

dizziness or Disorientation/confusion

• Reaction to light

• Memory loss / slurred speech / unaware of surroundings / not responding

• Headaches / sleepiness

• Lip smacking / foaming at mouth

• Experiencing déjà vu

• Sudden intense emotions

• Rubbing hands / fidgeting

Why do you think it is important to make room for a person having an epileptic seizure?

Performers should be kept warm and allowed to sleep after a seizure, they

should be given any anti-epilepsy drugs or medicine if prescribed.

It is a good idea to remember 3 symptoms of each condition.

The PE Classroom:

Video:

Watch as this boxer experience an epileptic seizure. What symptoms can you observe?

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Why is it important that a coach knows that a performer may have a seizure?

_________________________________________________________________

_________________________________________________________________

Diabetes is a disease in which blood glucose levels are too high. Blood sugar

levels are controlled by a hormone called insulin.

Type 1 Diabetes - the pancreas fails to produce enough insulin (usually

diagnosed in early ages)

Suggest a treatment for type 1 diabetes.

_________________________________________________________________

_________________________________________________________________

Type 2 Diabetes – the body no longer responds to produced insulin (usually

occurs with ageing)

Suggest a treatment for type 2 diabetes.

__________________________________________________________________________________________________________________________________

Symptoms of diabetes include dehydration and increased thirst. =

What other symptom can be concluded from this?

____________________________________

Hypoglycaemia and Hyperglycaemia are related to the levels of glucose in the blood.

HYPERGLYCAEMIA occurs when people with diabetes have too much sugar in their blood.

HYPOGLYCAEMIA occurs when the blood sugar levels go too low.

Do not confuse the 2 terms!

hypOglycaemia = LOw

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Symptoms of Hypoglycaemia include sweating, nausea, paleness, and a higher heart rate than usual.

Thinking of the effects on energy levels, suggest more symptoms of Hypoglycaemia.

________________________________________________________________

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To check whether glucose levels have dropped too low (below 4mmol/L), a

blood test should be taken or glucose gel (smear inside cheeks).

What do you think should be done if someone is hypoglycaemic?

________________________________________________________________

________________________________________________________________

If the condition is severe, the performer should be given glucagon hormone to

increase blood sugar levels.

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Exam-Style Questions

1. Circle the correct answer for each of the following statements: (5)

(a) A symptom of asthma is high blood sugar. True/False

(b) A treatment for asthma is sugar. True/False

(c) A symptom of epilepsy is fitting. True/False

(d) A treatment for epilepsy is an inhaler. True/False

(e) A symptom of diabetes is extreme tiredness. True/False

2. Complete the following, selecting the most accurate words or phrases listed below. (5)

Shabnum suffers from ___________________ diabetes and is insulin-

dependent. She has had this medical condition since she

___________________. The first symptom she had was

___________________. Other symptoms include ___________________.

When she becomes ill she needs ___________________.

became overweight sugar was a child Type 1 extreme hunger Type 2 extreme thirst

oxygen a sugary drink to sleep frequent visits to the toilet

3. Using an example for each, explain the difference between the ‘mobility’

and the ‘dynamic movement’ parts of a warm up.

Mobility_________________________________________________________

________________________________________________________________

Dynamic movement:

________________________________________________________________

________________________________________________________________

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4. Give three features of an acute injury. (3)

- ______________________________________

- ______________________________________

- ______________________________________

5. Identify three sports and for each give the specific type of footwear worn to help prevent injury. (3)

Sport 1______________________ Footwear ________________________

Sport 2_______________________ Footwear ________________________

Sport 3_______________________ Footwear ________________________

6. Indicate whether each of the following statements is true or false. (3)

(a) A sprain is an example of a contusion. True/ False

(b) Open and closed are two types of fracture. True/ False

(c) R.I.C.E. stands for Rest, Ice, Compress, Evaluate. True/ False

7. Explain how emotional factors can affect someone’s posture. (2)

________________________________________________________________

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8. Describe three ways that coaching or supervision can influence the risk of injury to sports performers. (3)

________________________________________________________________

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9. Explain the specific needs that should be considered by a sports coach when planning a warm up or cool down. (8)

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When possible, break down your answer into 4 parts, each with a point and an explanation.

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Key Terms

RICE: Used to treat minor injuries. Rest, Ice, Compression, Elevation

Pliability: the ability to bend easily without breaking

Arousal: the state of being alert, awake and attentive

Pelvic Tilt: uneven hip levels

Lordosis is the excessive inward curvature of the spine

Kyphosis: is the excessive outward curvature of the spine (rounded shoulders)

Scoliosis: a condition in which the spine curves to the left or right.

Mental Rehearsal: when the athlete pictures the movement or skill in their mind

Lactic Acid: a waste product of anaerobic respiration.

Acute Injury: caused by a sudden traumatic event

Chronic Injury: develops slowly and over time

Sever’s Disease and Osgood Schlatter’s: overuse child diseases that develop due to repeated stress.

SALTAPS: an on-field assessment routine carried out once an injury has occurred

Epilepsy: a neurological disorder in which a person has recurrent seizures

Asthma: a chronic respiratory disease affecting airways transporting air to and from the lungs

Diabetes: a disease in which blood glucose levels are too high

Hyperglycaemia: when people with diabetes have too much sugar in their blood.

Hypoglycaemia: when the blood sugar levels go too low

The PE Classroom:

Now this topic is complete, click below to take part in a Kahoot quiz:

https://create.kahoot.it/share/reducing-the-risk-of-injuries/656e85c3-f28b-4037-b715-a4e2aff03519

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