Graphs pg: 428 Outcomes 2 HSC PDHPE and 318 PDHPE Application and Inquiry

From the graphs identify the top three sports that cause hospitalisation.

Identify the top 3 sports that cause hospitalisation for males and females

What types of sports would have cause the top three hospitalisations for the site of injury

The well being of an athlete can be enhanced by developing skills that contribute to personal safety and taking preventative action in training and competition environments. While most injuries don't require surgery, they do require hospitalisation and can keep the athlete from training and playing. Many of these injuries can be prevented through preparation as physical preparation enables the body to better cope with the demands of the sport this includes:

1. Pre-screening2. Skill and Technique3. Physical Fitness4. Warm up, stretching and cool down.

Pre screening is a preventative measured, usually in questionnaire form, performed prior to commencing exercise to determine an athletes current fitness level and goals and also to become familiar with the athletes medical history.

It also allows exercise programs to be tailored to the individual based on that person’s needs.

Pre-screening also assists in providing the athlete with individualised advice and information

A effective questionnaire considers age, gender, health status and previous physical activity experience.

All of the above minimises the risk of injury occurring.

High risk factors for exercise-related complications include: Over 35 years if male Over 45 years if female Being overweight Having high blood or cholesterol levels Having diabetes smoking Not engaging in exercise in previous 12 months Being pregnant

Use the questionnaire developed by Sports Medicine Australia (SMA) pg: 420 Outcomes 2

Select people of both genders and a range of ages including at least one person over the age of 45 years.

1. Identify any person you consider to be a high risk2. Outline why you selected that person3. Design a program for this person that could be used as a starting point for exercise. Consider the principles of FITT

Many sports injuries are a result of poor skill or technique. The injury might be a result of a single direct blow (examples??) or minor repetitive impacts (examples??).

This places extra responsibility on coaches to ensure that their players are competent in the basic skills of the game, especially those relevant to self-protection.

Correct skill and technique can prevent injury in all sports, but is especially so in: Contact sports Cricket – correct technique is less likely to be hit by ball Volleyball – correct technique reduced hand and finger injures Hockey – well-skilled are less likely to be struck by opponents

stick

A performer may have correct technique but due to certain conditions and situations, movements might have to be modified for safety reasons. For example: Wet or slippery conditions may require athlete to move

slower and with more control to prevent injuries In gymnastics spotting is used In rugby, the referee promotes scrum safety by

controlling the engagement through the use of the crouch – pause – engage command.

The coach has a very important role to play in ensuring the safe movement of the athlete through the different stages of learning a skill. The coach breaks down the skill into smaller, more manageable components. This not only makes the skills easier to learn, but also safer to execute. A safe movement is a controlled movement, and athletes should never attempt movements if they are unsure or lack confidence

Athletes can prevent injuries by developing the physical components specific to their activities.

All athletes need a certain degree of total body fitness. However, more specific needs of athletes vary from sport to sport and also vary within a sport from position to position.

Emphasis on these specific requirements reduces the risk of injury. For example, in the sport of rugby union, forwards would need to undertake a specific neck-strengthening program as they are prone to injury from scrums.

Individuals need specific physical preparation for various reasons including: Previous injury A medical condition A disability An identified playing weakness

Warm – up A warm-up prepares and fine-tunes the body for physical training

or competition. It is important that the warm-up focuses on the muscles and movements specific to the activity, although other areas of the body should not be ignored. A thorough warm-up lasts between 20 and 35 minutes, but it can be shortened or lengthened depending on climatic conditions

The purpose of the warm up is to: Increase blood flow and oxygen to the active muscles Increase body and muscle temperature Stretch ligaments and muscles to permit greater flexibility and

reduce the chances of injury Assist mental preparation Allow the athletes to commence the activity at their physical

and mental peaks

Easy exercise Could include jogging, easy aerobics, light weights or cycling. Should last about 5

minutes and be intense enough to raise body temperature and sweat.

Stretching Greatly reduces the chances of a new or old injury occurring A thorough stretching routine should last 5-10 minutes. A correct stretching exercise

will: Increase length of the muscle - increase blood circulation Reduce tension in the muscle - improve range of movement at the joint

There are two types of recommended stretching: Static & PNF (proprioceptive neuromuscular facilitation) Static - Gradually stretching a muscle then holding at mild tension for 10-30 seconds PNF – static stretching followed by an isometric contraction for 6-10 seconds

The following guidelines should be followed when stretching Relax & stretch slowly - Don’t engage in ballistic stretching which involves Breathe normally bouncing or jerky movements Don’t push stretch to uncomfortable position - emphasise on muscles used in activity &

previous injuries

Vigorous exercise The final 10-15 minutes of the warm-up involves more intense exercises that are

specific to the activity and involve the full range of movement likely to be experienced. The types of activity typical to of this stage are: Short, sharp sprints - modified games Agility movements - skill/technique drills More intense upper body exercises

Cool Down

At the completion of the physical exercise it is important that a cool-down routine is followed. The main purpose of this is to assist the body to adjust from the intense activity back to a normal pre-exercise state.

During exercise, fluid builds up in the working muscles and the cool-down period allows the excess fluid to be drained form the muscles and redistributed around the body

A proper cool-down will reduce muscle soreness and tightness, and will therefore allow the athlete to recover more quickly.

The cool-down process is the reverse of the warm up: begins with intense activity that is gradually reduced Followed by stretching exercises that are similar to those in the warm-

up. Like the warm-up, emphasis is needed on major muscles groups used and those previously injured

1. Using the information in table 18.2 PDHPE Application and Inquiry pg:318 (groups for sport-related injury cases), identify the three body regions that most sporting injuries occurred to

2. For the three body regions identified, discuss the specific physical preparation strategies that could prevent injuries occurring in these body regions.

3. For the three body regions identified, describe any strategies used in various sports that are designed to prevent injury occuring in these body regions

4. Select a sport/activity and, in small groups, design and perform a warm-up and cool-down appropriate to the needs of that sport/activity. It must follow the format discussed earlier in this chapter and include stretching exercises and specific drills

OR5. Complete Inquiry pg 433 Outcomes 2