Sport Science Knowledge- Reducing the risk of sports injuries- different factors influencing the risk of injury
     What is an intrinsic risk       Risks or factors from                                                      1.   Physical Preparation
     factor?                         within the body.                                  Name the 5 intrinsic     2.   Individual variables (age, gender, flexibility)
                                                                                       risk factors             3.   Psychological factors
                                                                                                                4.   Posture and causes of poor posture
                                                                                                                5.   Sports injuries related to poor posture
    How can             1) Training               How can            1) Age: older age more injury prone        How can        Mental factors-can affect a         How can          1) Poor stance/ gait  e.g.            How can          Postural 
    Physical            2) Warm up                Individual         2) Flexibility: more flexible= less        Psychologi     performer positively and            Posture and      hunched shoulders                     Sports           misalignments 
    Preparation         3) Cool down              variables          chance of injury                           cal factors    negatively e.g.                     causes of        2) Poor Sitting positions e.g.        injuries         can increase risk 
    influence the       4) Overuse- chronic       influence the      3) Nutrition: poor nutrition can           influence      1) Motivation. Over                 poor posture     slouching                             related to       of injury e.g. 
    risk of injury?     injuries caused by        risk of injury?    cause fatigue and dehydration= lose        the risk of    motivation- performer can           influence the    3) Physical defects e.g.              poor posture     -Pelvic tilt
                        repetitive                                   focus/ concentration                       injury?        become reckless                     risk of          weakened muscles around an            influence        -Lordosis 
                        movements which                              4) Sleep: lack of sleep= poor decision                    2) Aggression                       injury?          injured area                          the risk of      -Kyphosis
                        damage tendons                               making                                                    3) Arousal/ Anxiety levels-                          4) Lack of exercise e.g. being        injury?          -Round shoulder 
                        and ligaments                                5) Gender: what may be suitable for                       negative emotional state of                          overweight= strain on posture                          (shoulders 
                        5) Muscle                                    females may not be for males (+ vice                      worry causing performer to                           5) Fatigue- tired muscles                              hunched 
                        imbalance- one                               versa)                                                    become unfocussed.                                   unable to support skeleton                             forwards)
                        muscle more                                  6) Previous/ recurring injuries:                                                                               6) Emotional factors                                   -Scoliosis
                        powerful than the                            increased chance of injuring                                                                                   7) Clothing/ footwear: e.g. 
                        other                                        themselves again                                                                                               high heels affect posture
                                                                                                                                                                     Describe what lordosis is          Excessive forward or inward curving of the lower 
                                                                                                                                                                     and the impact it can have         back/ spine. Impact= back pain
      The femur is           Thigh bone 
                                                                                                                                                                     Describe what kyphosis is           Excessive backward or outward curvature of the 
                                                               What is the role of              Attach muscles to bone                                               and the impact it can have          upper part of the spine  Impact= back pain
                                                               tendons?
     The pelvis is           Large bone attached to 
                             the backbone and                  What is the role of              Attach bone to bone
                             forming the hip joint                                                                                                                   Describe what scoliosis is         Condition where the spine is visibly curved to the 
                             with the legs                     ligaments?                                                                                            and the impact it can have         side, giving an ‘S’ or ‘C’ shape. Impact= back pain.
  Sport Science Knowledge- Reducing the risk of sports injuries- how appropriate warm up and cool down routines can help to prevent injury. 
                                              Warm up                                                                                                                             Cool down
         Physical benefits of a warm up include:
         - warming up muscles/preparing the body for physical activity                                                                               Physical benefits of a cool down include:
         - increase in body temperature                                                                                                              - helps the body’s transition back to a resting state
         - increase in flexibility of muscles and joints= decrease risk of injury                                                                    - gradually lowers heart rate
         - increase in pliability of ligaments and tendons                                                                                           - gradually lowers temperature
         - increase in heart rate and/ or breathing rate= increase in O  to working muscles
         - increase speed of muscle contraction                         2                                                                            - circulates blood and oxygen
         -   increase in blood flow and oxygen to muscles                                                                                            - reduces breathing rate
         -   Help delay muscle fatigue and build up of lactic acid                                                                                   - removes waste products e.g. lactic acid
                                                                                                                                                     - reduces the risk of muscle soreness and stiffness
                                                                                                                                                     - aids recovery by stretching muscles, i.e. lengthening and strengthening muscles for 
           4 Psychological benefits of a           - heighten or control arousal levels -‘get in the zone’ or settle nerves.                         next work-out/use
           warm up include:                        - improve concentration/focus e.g. not reckless
                                                   - increase motivation/ drive 
                                                   - mental rehearsal/ preparation e.g. use correct technique
                                                                                                                                                     2 Key components of a           1) Pulse lowering, i.e. exercises which gradually lower 
                                                                                                                                                     cool down:                      heart rate and reduce temperature (e.g. easy movements, 
          5 key components of a warm up:                                                                                                                                             light running, stretching)
          1) Pulse raising- exercises that slowly increase heart rate and body temperature (e.g. jogging, cycling, skipping)                                                         2) Stretching, e.g. hamstring stretches, lunges, open and 
          2) Mobility- exercises that take the joints through their full range of movement (ROM) (e.g. arm swings, hip circles)                                                      close gates
          3) Dynamic movements (e.g. change of speed and direction) 
          4) Stretching (e.g. developmental stretches, dynamic stretches linked to sport – ‘open and close the gate’ groin walk) 
          5) Skill rehearsal phase, i.e. using common movement patterns to be used in activity (e.g. dribbling drills for football, 
          passing drills for netball)
                              The specific needs which a           - characteristics of the individual/group, i.e.
                              warm up and cool down must           - Group size e.g. too big? May need more staff.
                              consider include…                    - age of participants
                                                                   - experience of participants e.g. set at right level for ability of group
                                                                   - individual fitness levels
                                                                   -  Individual medical conditions
                                                                   -  suitability for a particular activity/sport
                                                                   - environmental factors (e.g. weather/temperature if outdoors, available facilities).
                                             Sport Science Knowledge - Reducing the risk of sports injuries- How to respond to injuries within a sporting context. LO3
         Injuries in sports are usually divided      Acute injuries and Chronic injuries                                  10     Describe Soft tissue injuries:              Damage to muscles, ligaments or tendons e.g. sprains, strains
  1      into 2 types, they are:
                                                                                                                          11     State the difference between a Strain       Strain: Injuries to muscles e.g, pulled muscle
  2      Describe an acute injury:                   Happen quickly and caused by sudden trauma to the body e.g.                 injury and a Sprain injury:                 Sprain: Injuries to ligaments e.g. twisted ankle
                                                     hard rugby tackle, hit by ball                                       12     Describe a fracture:                        Partial or complete break in a bone. 2 main types: open and 
                                                                                                                                                                             closed
  3      What do acute injuries usually result       Immediate pain, usually swelling with a loss of function             13     Describe a Closed fracture:                 Broken bone with no break in the skin.
         in?
  4      Give examples of types of acute             Soft tissue injuries (sprains/ Strains)                              14     Describe an Open fracture?                  Broken bone in which the skin is also broken, exposing the 
         injuries:                                   Fractures (open or closed)                                                                                              bone.
                                                     Concussion e.g. clash of heads in football                           15     Describe a Concussion                       Injury in which the brain is shaken inside the skull e.g. head 
                                                     Cuts- abrasions/ grazes                                                                                                 collision to another person or object. 
                                                     Contusions-bruises 
                                                     Cramp                                                                16     Give symptoms and treatments of             Symptoms: dizziness, nausea, vomiting, memory loss, loss of 
                                                     Blisters                                                                    concussion                                  balance, headaches
  5      Describe a chronic injury.                  Aka Overuse injuries and are a result of continuous/ excessive                                                          Treatment: requires medical assistance. Temporary relief- cold 
                                                     stress on an area. Tend to develop over time, Inflammation and                                                          compress applied to head.
                                                     painful                                                              17     Describe Abrasion:                          Surface damage to the skin e.g. grazes (skin scraped away) and 
  6      Give examples of types of chronic           e.g. hitting a tennis/ golf ball repeatedly= tennis elbow/                                                              cuts
         injuries:                                   golfers elbow                                                        18     Describe Contusion:                         A bruise to a part of the body.
                                                     Achilles tendonitis 
                                                     Shin splints
                                                     Injuries related to children: Severs disease, Osgood Schlatter’s     19     Describe Blisters:                          Bubbles of fluid under the skin caused by friction.
                                                     disease
                                                     Injuries related to poor posture- round shoulders etc
  7      Describe the overuse injury- Shin           Pain in the shins or the front of the lower leg bone (tibia),        20     Describe Cramp:                             Painful sensations caused my involuntary muscle contraction. 
         splints:                                    usually caused by exercise.                                                                                             Often caused by excessive exercise or poor hydration 
         Describe the overuse  injury- Tennis        Tendon injury due to repetitive actions such as tennis strokes.      21     Describe Sever’s disease (injury related    Heel pain caused by an inflamed growth plate.
  8      elbow:                                                                                                                  to children):
                                                                                                                          21     Describe Osgood-Schlatter’s disease         Knee pain caused by growth spurts.
  9      Describe the overuse injury-                Chronic injury to tendons e.g. Achilles tendonitis, tennis                  (injury related to children)
         Tendonitis:                                 elbow, etc
                                           Sport Science Knowledge - Reducing the risk of sports injuries- How to respond to injuries within a sporting context. LO3
  1    One way to respond to injuries   See: did you see injury occur?                                                          Ice therapy can manage sports     Reducing pain and swelling. Apply for 15-20 mins 
       is SALTAPS, describe this on-    Ask: ask player what happened?                                                     3    injuries by:                      every 2-3hours.
       field assessment routine         Look: at injury/ compare to other limbs
                                        Touch: feel for tenderness                                                         4    Heat treatment can manage         Reducing pain and stiffness, increasing blood flow 
                                        Active: can player move injured area?                                                   sports injuries by:               to the area which promotes healing.
                                        Passive: coach to see if they can move injured area
                                        Strength: can player hold their weight on it?                                           What is an Emergency Action       Written document identifying what action to take 
                                                                                                                           5    Plan (EAP)?                       in the event of an emergency at a sporting event.
                                                                                                                           6    List the 3 main components of     1.  Emergency personnel
  2    The 2nd way to respond to        Rest, Ice, Compression, Elevation - treatment for acute soft tissue                     an emergency Action Plan          2.  Emergency communication
       injuries is R.I.C.E, describe    injuries to reduce swelling, ease pain and prevent further damage for                   (EAP)                             3.  Emergency equipment
       this process:                    acute but less serious injuries to soft tissues.                                   7    Define emergency personnel in     People who are responsible in a emergency e.g. first 
                                                                                                                                a EAP:                            responders, first aider, coach
                                                                                                                           8    Define emergency                  Details of whom to contact in an emergency e.g. 
  3    Stretching and massage           -   Increases blood flow to affected body part and increases flexibility                communication in a EAP?           telephone, emergency services 999 and location of 
       response to sports injury:       -   Relaxes muscles and relieve tension                                                                                   nearest phone.
                                        -   Manages pain and DOMS                                                          9    Define emergency equipment in     Equipment required in an emergency situation e.g. 
                                                                                                                                a EAP?                            first aid kits, evacuation chair, defibrilator
  4    What can be used to support      Taping and strapping- reduce pain 
       weak or injured muscles and      Bandaging- prevents swelling and decrease blood flow to the injured 
       joints?                          area. Can reduce pain keeps area immobilised
  5    Describe a Splint as a           Plastic or fibreglass support for acute limb fractures and sprains e.g. 
       treatment method                 fractured arm
  6    Describe a Sling as a treatment  Support, usually of folded cloth, to immobilise and rest the injured 
       method:                          limb (injured elbow)
                                                                   Sport Science Knowledge- Reducing the risk of sports injuries- How to respond to common medical conditions. LO4
   1     Describe the common medical condition-                                                                                 8       The term used for a            Hypoglycaemia 
          asthma:                                    Lung condition that causes occasional breathing difficulties                       diabetic having low blood 
   2     Identify the 6 symptoms of asthma:          1. Breathlessness                                                                  sugar is…
                                                     2. Wheezing /                                                              9       Describe the common            Condition causing abnormal brain activity leading to 
                                                     3. Tightness in the chest                                                          medical condition-             seizures.
                                                     4. Coughing                                                                        epilepsy:
                                                     5. Pale / clammy (skin) 
                                                     6. (Severe) grey / blue lips                                               10      Identify the 6 symptoms of     1. Fitting / seizures / shaking
   3     How would you treat an asthma               •    Inhaler OR pump                                                               epilepsy                       2. Rigidity / muscle stiffness 
         attack?                                     •    Reassure/ Stay calm                                                                                          3. Tingling / pins and needles 
                                                     •    Sit them down OR sit upright                                                                                 4. Eyes rolling to back of head
                                                     •    Provide a caffeinated beverage (helps to open airways)                                                       5. Loss of consciousness 
                                                     •    Move them away from the trigger (dust / smoke)                                                               6. Foaming at mouth
                                                     •    Emergency services (if needed)                                        11      How would you treat an             Emergency/ Individual care plan in place
                                                                                                                                                                       •
                                                                                                                                        epileptic seizure?             •   Make the area safe
   4     Describe the common medical condition-      Condition in which blood sugar levels are unregulated by the body.                                                •   Remove harmful objects
         diabetes:                                                                                                                                                     •   Cushion head (with pillow)
                                                                                                                                                                       •   Let them fit
                                                                                                                                                                       •   Don’t restrain or hold them down
   5     Compare the two types of diabetes:          Type 1                        Type 2                                                                              •   Put them in the recovery position after the fit has 
                                                     Insulin-dependent             Insulin resistant diabetes                                                              finished
                                                     diabetes                      - managed through careful dietary                                                   •   Anti- epileptic drugs (AEDs) 
                                                     - requires insulin            control.
                                                     injections.                                                                12      How to respond to these        •   Ensure awareness of any participants’ medical 
                                                                                                                                        common medical                     conditions before starting physical activity 
   6     Identify the 4 symptoms of diabetes:        1. Increased thirst / hunger                                                       conditions:
                                                     2. Going to the toilet lots                                                12      When should someone refer         Loss of consciousness or an obvious concussion
                                                     3. Weight loss / gain                                                                                             •
                                                     4. Extreme tiredness                                                               the performer to a             •  Potential or suspected fractures
   7     How would you treat a diabetic                   Give them sugar e.g. fruit juice/ sweets / chocolate                          professional?                  •  Recurring injury
                                                     •                                                                                                                 •  Severe or considerable pain
         episode?                                    •    Give insulin (for Type 1)                                                                                    •  Struggling to breathe
                                                     •    Lifestyle changes (for Type 2) / glucose (tablets)                                                           •  Person in charge is unqualified