OCR Sports Science Revision Booklet R041 Name: Teacher:

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1 OCR Sports Science Revision Booklet R041 Name: Teacher:

Environmental Factors Surface/performance area or surrounding area Holes in ground/glass in area/electrical equipment /slippy Temperature / weather conditions Eg.

2 Environmental Factors Surface/performance area or surrounding area Holes in ground/glass in area/electrical equipment /slippy Temperature / weather conditions Eg. If too wet/windy then may need to take place indoors Other participants not following correct health&safety Players behaving poorly or dangerously Coaching/supervision Coaching techniques and communication skills. Eg. Coaching the correct tackling technique in rugby or equivalent can avoid dangerous play Importance of adhering to rules and regulations. Eg. Not making a two-footed tackle in football or equivalent Type of activity Contact sports such as Rugby, American football present different injury risks from gymnastic activities. Activity may not be suitable for the participants age, older the participant the higher the risk of injury. Equipment Protective equipment Eg. shin pads in football, gum shield in boxing, helmet in cycling, goggles in skiing Equipment needs to be checked its working Eg. hockey stick, cricket ball, rock climbing harness Suitable clothing/footwear suitable for playing surface/weather/specific sport or activity Eg. Football boots, trainers for inside Safety hazards Risk assessments need to be carried out on activity and possibilities of injuries occurring Safety checks to ensure the activity can still go ahead Emergency action plans put in placefor minor and major injuries as well as fire escape plans.

Physical preperation Training Warm up Cool down Fitness levels Overuse Muscle imbalances Individual variables Gender Age Flexibility Nutrition Sleep Previous/recurring injuries Sports injuries

3 Physical preperation Training Warm up Cool down Fitness levels Overuse Muscle imbalances Individual variables Gender Age Flexibility Nutrition Sleep Previous/recurring injuries Sports injuries related to poor posture Pelvic tilt where the hips are not level Lordosis-lower back has excessive curvature Kyphosis curving of the upper spine appearing slouched Round shoulder Scoliosis-spine curves to the side Psychological factors Motivation Aggression Arousal/anxiety levels injury. Posture and causes of poor posture poor stance/gait (e.g. bending your knees or hunching your shoulders when standing) sitting positions (e.g. slumping/slouching on the sofa rather than sitting upright) physical defects (e.g. muscles weaken around an injured area) lack of exercise (e.g. lack of core muscle strength means less support, being overweight puts strain on posture) fatigue (e.g. tired muscles will be unable to support the skeleton properly) emotional factors (e.g. having low selfesteem/lack of confidence can influence posture) clothing/footwear (e.g. wearing shoes with high heels can affect posture)

increase in the speed of muscle contraction increase in body temperature / heart rate warming up muscles/ to prepare for physical activity The Physical Benefits of a warm up increase in blood flow

n to muscles increase in flexibility of muscles and joints increase in pliability of liga

4 increase in the speed of muscle contraction increase in body temperature / heart rate warming up muscles/ to prepare for physical activity The Physical Benefits of a warm up increase in blood flow and oxygen to muscles increase in flexibility of muscles and joints increase in pliability of ligaments and tendons Heightens arousal levels Heighten or control arousal levels (e.g. get in the zone or settle nerves) Improve concentration/ focus/reaction time The Psychological Benefits of a warm up Increase motivation Mental rehearsal Key components of a warm up pulse raising, i.e. exercises that slowly increase heart rate and body temperature (e.g. jogging, cycling, skipping) mobility, i.e. exercises that take the joints through their full range of movement (ROM) (e.g. arm swings, hip circles) dynamic movements (e.g. change of speed and direction) stretching (e.g. developmental stretches, dynamic stretches linked to sport open and close the gate groin walk) skill rehearsal phase, i.e. rehearsing common movement patterns and skills which will be used in the activity (e.g. dribbling drills for football, passing drills for netball)

Key components of a cool down pulse lowering, i.e. exercises which gradually lower heart rate and reduce temperature (e.g. easy movements, light running, stretching) stretching, i.e. maintenance stretches, static stretches (e.

Specific needs which a warm up and cool down must consider Characteristics of the individual/group, size of group age of participants experience of participants individual fitness levels medical

5 Key components of a cool down pulse lowering, i.e. exercises which gradually lower heart rate and reduce temperature (e.g. easy movements, light running, stretching) stretching, i.e. maintenance stretches, static stretches (e.g. hamstring stretches) Aids recovery of stretching muscles ready for next workout helps the body s transition back to a resting state Removes waste products such as lactic acid and reduces DOMS Specific needs which a warm up and cool down must consider Characteristics of the individual/group, size of group age of participants experience of participants individual fitness levels medical conditions participants may have Suitability as preparation for a particular Activity/sport Environmental factors -weather/temperature -indoors/outdoors -available facilities Reduces breathing rate Gradually lowers body temperature/ heart rate The Physical Benefits of a cool down Circulates blood and oxygen Reduces risk of muscle soreness and stiffness

Caused as a result of a sudden trauma to the body (e.g.

and usually swelling with a loss of function Soft tissue injuries,

e. grazes and cuts Dislocations Contusions, i.e. bruises Cramp,

shortening Also known as overuse injuries and are a result of

These injuries tend to develop gradually over a period of time.

6 Caused as a result of a sudden trauma to the body (e.g. hard rugby tackle, being hit by a ball) Result in immediate pain, and usually swelling with a loss of function Soft tissue injuries, i.e. sprains, strains Fractures, i.e. open, closed Concussion, i.e. signs and symptoms of concussion Abrasions, i.e. grazes and cuts Dislocations Contusions, i.e. bruises Cramp, i.e. painful sensations caused by muscle contractions or over shortening Also known as overuse injuries and are a result of continuous stress on an area. These injuries tend to develop gradually over a period of time. Overuse injuries, i.e. tendonitis, tennis elbow, golfers elbow, shin splints. Injuries related to children (e.g. severs diseases, Osgood Schlatter s disease) blisters (e.g. blisters on the foot due to poorly fitting footwear)

Rest the injury for the first two to three days. Then reintroduce movement gradually. Ice the painful area with a cold compress. Do this for 15-20 minutes every two to three hours.

7 See injury occur. Ask what is wrong and where they have pain. Look for signs of bleeding, deformity of limbs, inflammation, swelling or redness. Touch the injury for signs of heat, tenderness, loss or change of sensation/pain. Ask injured person to move the injured area if possible through all range of movements. Rest the injury for the first two to three days. Then reintroduce movement gradually. Ice the painful area with a cold compress. Do this for minutes every two to three hours. Don t apply directly to the skin as it can damage it. Compress the injured area with an elastic bandage to help limit the swelling but don t leave it on during sleep. Elevate the injury by resting it above the level of your heart and keep it supported. Try to move the injured area only if good range of movement is possible If no pain during range of movements, use resisted movement to assess further loss of function.

8 Type of Treatment Description Injuries Bandaging Prevents swelling/decreases blood flow to the area Eases pain/stops bleeding Keeps the area immobilised or keeps it in place/ gives support so you can move it Stops/prevents infection and protects the area Sling Keeps an area of the body (eg.arm held in a position to support injured area so that it can be rested Prevents further damage to injury Elevates injury to reduce swelling/ raised above heart Splint Keeps an area of the body (eg. arm held in a position to support injured area so that it can be rested) Prevents further damage to injury Keeps the area immobilised or keeps it in place/ gives support so it can repair Taping Keeps the area in place/ gives support so you can move it Reduces pain and aids recovery. Hot and cold treatments Stretching and massage Ice treatment prevents swelling/decreases blood flow to the area Heated treatment increases flexibility and to stimulate blood flow to the area. Both ease pain Increases flexibility and to stimulate blood flow to the area. Eases pain Soft tissue injuries Cuts/grazes Blisters Fractures Dislocations Fractures Cramp Overuse injuries Concussions Contusions Overuse injuries Soft tissue injuries Cramp

9 Coach First Aider First Responder

Asthma Symptoms Coughing /wheezing shortness of breath/difficulty breathing difficulty speaking tightness in the chest pale skin/clammy skin blue lips (if attack severe).

Diabetes Response Type 1 Insulin (or glucose).

Epilepsy Symptoms Seizures (repeated)/fits/twitching/rolling on the floor Stiffness in muscles in your arms/legs/face Unable to respond to anyone/unaware of surroundings

10 Asthma Symptoms Coughing /wheezing shortness of breath/difficulty breathing difficulty speaking tightness in the chest pale skin/clammy skin blue lips (if attack severe). dizziness Asthma Response Reassurance and keep calm make light conversation sit them down or upright slow and steady breaths use of inhaler contact emergency services (if needed) or call 999 steroid tablets. Diabetes Type 1 and Type 2 Symptoms Increased thirst Increase urination Fatigue/confusion Weight loss Type 1 (insulin-dependent) and Type 2 (non-insulin dependent) Diabetes Response Type 1 Insulin (or glucose). Hypoglycaemia (low blood sugar), give the individual sugar Type 2 diabetes may be managed with non-insulin medications or dietary changes. Epilepsy Symptoms Seizures (repeated)/fits/twitching/rolling on the floor Stiffness in muscles in your arms/legs/face Unable to respond to anyone/unaware of surroundings Staring (into space) and unresponsive to communication No memory of the event. Epilepsy Response (5 R s) Remove harmful objects from nearby/cushion their head/ensure environment is safe. Do not restrain/allow free but safe movements Place in recovery position (once the seizure has finished) Stay with the person and reassure them Ring 999 if the seizure has lasted more than 5 minutes /if they have injured themselves during the seizure,/if it is their first ever seizure.

11 Poor posture can be caused by sporting, medical and lifestyle factors. Explain causes of poor posture and how they might affect sports performance (8 marks) Point: Poor posture could be caused by poor stance/gait Evidence: For example hunching your shoulders when stood up which can cause round shoulder Explain:. This will effect sports performance as it can cause stress on the scapula and cause a decrease in mobility at the ball and socket joint Point: Poor posture could be caused by sitting positions Evidence: For example slumping/slouching on the sofa and a lack activity can cause lordosis which is a curvature of the spine. Explain: This will effect sports performance as some skills/techniques become more difficult or impossible to perform. Point: Poor posture could be caused by sleeping position Evidence: For example sleeping in awkward sleeping position Explain: This will effect sports performance as stress will be placed on certain areas of the body (e.g. muscles/ joints) Point: Poor posture could be caused by physical defects or previous injuries Evidence: For example previous injuries can cause muscles weaken around an injured area Explain: This will effect sports performance as there will be a greater risk of injury and longer recovery time for some injuries Point: Poor posture could be caused by fatigue Evidence: For example tired muscles will be unable to support the skeleton properly Explain: This will effect sports performance as they may have a lack of strength and/or muscular endurance in some activities Point: Poor posture could be caused by lack of exercise Evidence: For example lack of core muscle strength means less support; being overweight puts strain on posture Explain This will effect sports performance as some skills/techniques become more difficult or impossible to perform Point: Poor posture could be caused by genetic medical condition Evidence: For example scoliosis is a back condition which is a weaknesses in the spine that you are born with. Explain: This may cause pain/discomfort during and/or after sports performance and cause a decrease in flexibility and mobility.

R041 Reducing the risk of sports injuries

R041 Reducing the risk of sports injuries Learning outcome 1 Learners must be taught: extrinsic factors which can influence the risk of injury, i.e. type of activity (e.g. contact sports present different