Risk Assessment and Risk Assessment and Preventing InjuriesPreventing Injuries

Objectives Objectives

Identify risks associated with Identify risks associated with participation in physical activities, participation in physical activities, and explain how to reduce these and explain how to reduce these risks to maintain wellbeing by being risks to maintain wellbeing by being protecting and being safe.protecting and being safe.

Understand the importance of a Understand the importance of a balanced competition and following balanced competition and following rules in all games and activities in rules in all games and activities in sportsport

Warming upWarming up

Very important to warm up before physical activity Very important to warm up before physical activity usually doing 5-10 minutes of gentle CV work. usually doing 5-10 minutes of gentle CV work. Increase heart rateIncrease heart rateIncrease body temperatureIncrease body temperatureIncrease muscle contractions and movement of Increase muscle contractions and movement of the joints - prepare the body parts to be trained the joints - prepare the body parts to be trained for any stress they may be placed underfor any stress they may be placed underConcentrate the mind on the activity Concentrate the mind on the activity The process prepares us mentally and physically The process prepares us mentally and physically for the task ahead for the task ahead

Cooling DownCooling DownAn initial 5-10 minutes jogging, starting at 50% of An initial 5-10 minutes jogging, starting at 50% of sprinting speed and ending up at walking pace to sprinting speed and ending up at walking pace to slowly lower the heart rate back to normal levelsslowly lower the heart rate back to normal levelsthen some static stretches.then some static stretches.Return our heart rate to restingReturn our heart rate to restingGives the muscles a chance to relax Gives the muscles a chance to relax Stop the build up of lactic acid and Carbon dioxide Stop the build up of lactic acid and Carbon dioxide in the musclesin the musclesPrevent DOMS (delayed onset muscle stiffness). Prevent DOMS (delayed onset muscle stiffness). Prevent immediate cramp / aching and soreness Prevent immediate cramp / aching and soreness the next day.the next day.Lower adrenaline levels in the blood Lower adrenaline levels in the blood

Some hehe’s and some oooo’sSome hehe’s and some oooo’s

http://http://www.youtube.com/watch?vwww.youtube.com/watch?v=1796OXXdVzs=1796OXXdVzs

http://http://www.youtube.com/watch?vwww.youtube.com/watch?v=tUqBUz5Rt4k=tUqBUz5Rt4k

Reducing the risk in specific Reducing the risk in specific activitiesactivities

Use the table Use the table

In your bookletIn your booklet

To identify 12 To identify 12

hazards On thishazards On this

picture and picture and

the potential the potential

injury they injury they

could causecould cause

AnswersAnswers

Your TurnYour Turn

List three potential hazards for each of the List three potential hazards for each of the following activities.following activities.

1. mountain walking1. mountain walking2. rock climbing2. rock climbing3. canoeing3. canoeing4. horse riding4. horse riding5. skiing5. skiing

Reducing Risk in Different ActivitiesReducing Risk in Different ActivitiesImagine that you are about to draw a “spot Imagine that you are about to draw a “spot the hazard” sheet for your favourite sport. the hazard” sheet for your favourite sport.

List 5 hazards you might find in games, List 5 hazards you might find in games, outdoor activities and individual sports. outdoor activities and individual sports. Think about the hazards in your particular Think about the hazards in your particular sport.sport.An example for netball – are the courts too An example for netball – are the courts too wet and sliperly due to the weather?wet and sliperly due to the weather?

PAR-QPAR-Q

Physical Activity Readiness Physical Activity Readiness Questionnaire (PAR-Q)Questionnaire (PAR-Q)Look at the PAR-Q in your booklet – you Look at the PAR-Q in your booklet – you will have filled one out during your PEPwill have filled one out during your PEPMany health benefits are associated with Many health benefits are associated with regular exercise, and the completion of regular exercise, and the completion of PAR-Q is a sensible first step to take if you PAR-Q is a sensible first step to take if you are planning to increase the amount of are planning to increase the amount of physical activity in your life.physical activity in your life.

PAR-QPAR-Q

For most people, physical activity should For most people, physical activity should not pose any problem or hazard. PAR-Q is not pose any problem or hazard. PAR-Q is designed to identify the small number of designed to identify the small number of adults for whom physical activity might be adults for whom physical activity might be inappropriate or those who should have inappropriate or those who should have medical advice concerning the type of medical advice concerning the type of activity most suitable for them. Common activity most suitable for them. Common sense is the best guide in answering these sense is the best guide in answering these few questions.few questions.

Balancing CompetitionBalancing Competition

Balanced CompetitionBalanced Competition

WeightWeight

AgeAge

GenderGender

Grading/LevelGrading/Level

SkillSkill

Balanced CompetitionBalanced CompetitionWeight – categories are formed forWeight – categories are formed for

fairness (boxing)fairness (boxing)

Age – grouping makes a fairer Age – grouping makes a fairer Compeition, and with age comes Compeition, and with age comes With maturity and developmentWith maturity and development

Gender – boys develp physicallyGender – boys develp physicallyand are stronger and quicker, can and are stronger and quicker, can Become dangerousBecome dangerous

Grading / level – reaching a standard Grading / level – reaching a standard And competing against those in theAnd competing against those in theSame catogory - karate Same catogory - karate

Skill – being skillful enough to play Skill – being skillful enough to play In a certain team irrespective of ageIn a certain team irrespective of age(non contact sports)(non contact sports)

Playing to the RulesPlaying to the Rules

Why should you obey the rules?Why should you obey the rules?

To make the game / event safer and fairerTo make the game / event safer and fairer

Chose 4 sports / activities and write down a rule Chose 4 sports / activities and write down a rule that attempts to prevent injurythat attempts to prevent injury

VideoVideo

http://www.youtube.com/watch?v=wTG0f0ErCSU

Homework Homework

Extension 3, 4 and homework sheet on the Extension 3, 4 and homework sheet on the back. You will need to take your booklet back. You will need to take your booklet home to help you with the work and all home to help you with the work and all handed in the homework box. handed in the homework box.

This to be completed by WEDNESDAY This to be completed by WEDNESDAY 1919THTH October October

Write this in your planner NOWWrite this in your planner NOW