10 PASS

Muscle and Skeletal Systems  Before we begin we need to have a recap of the muscular and skeletal systems. Go to games and complete the ‘major bones’ crossword and the ‘skeletal jigsaw’. For the muscular system please complete the ‘Poke a muscle’ and the ‘Match a muscle’ games to re-look at what we learnt last year. games

Injury Management  Injury assessment: The following are used to assess injuries sustained through accidents, sporting etc. DRSABCD TOTAPS

Activity  Go to clickview  Click on PDHPE, physical education and search for the video titled ‘sports injury; prevention and management’  You can print off the resources worksheet that is attached to this video and complete it as you go.

 T – Talk to the patient find out about the pain - sharp, dull, aching, throbbing and how the injury occurred  O – Observe mental state, consciousness, position of the body, size, colour  T – Touch. Feel - lumps, depression, swelling, heat, points of tenderness  A – Active Movement. Ask to athlete to move their limb. Can they move through a full range. Is there pain through part or all of the range?  P – Passive Movement. Gently put the joint or part through a normal range of movement. Move the limb for them. Watch for reactions to pain  S – Skills Test If none of these produce pain, then test the athlete to ensure he/she may return

For immediate treatment use the following:  R = Rest. Reduces further damage. Avoid as much movement as possible.  I = Ice. Every 20 minutes for 2 hours for the first hours  C = Compression. Reduces swelling around the injury. Use a bandage.  E = Elevation. This also helps with swelling around the area.  R = Referral to a doctor or physio depending on the nature of the injury.

Injury Classification What Are Sports Injuries? The term sports injury, in the broadest sense, refers to the kinds of injuries that most commonly occur during sports or exercise. Some sports injuries result from accidents; others are due to:  poor training practices  improper equipment  lack of conditioning  insufficient warm-up and stretching

 Acute: Acute injuries are usually the result of a single, traumatic event (macro trauma). Common examples include wrist fractures, ankle sprains, shoulder dislocations, and hamstring muscle strain.  Overuse: Overuse injuries are more subtle and usually occur over time. They are the result of repetitive micro trauma to the tendons, bones and joints. Common examples include tennis elbow (lateral epicondylitis), swimmer's shoulder (rotator cuff tendinitis and impingement and shin splints

 Direct: A direct injury is caused by an external blow or force. Direct injuries can be caused by a collision with another person being struck with an object. Examples of injuries that result from external forces include haematomas (‘corks’) and bruises, joint and ligament damage  Indirect: An indirect injury can occur in two ways: The actual injury can occur some distance from the impact site. For example, falling on an outstretched hand can result in a dislocated shoulder. The injury does not result from physical contact with an object or person such as over- stretching, poor technique, fatigue and lack of fitness. Ligament sprains and muscle strains and tears are examples of these injuries.

Injury Prevention Most overuse injuries can be prevented with proper training and common sense. Learn to listen to your body. Remember that "no pain, no gain" does not apply here. The 10% rule is very helpful. In general, you should not increase your training program, or activity more than 10% per week. This allows your body adequate time for recovery and response. The 10% rule also applies to increasing pace or mileage for walkers and runners, as well as to the amount of weight added in strength training programs. To also reduce the risk of injury a warm-up and cool down that are specific to the sport and incorporate plenty of variety are essential. It is also important to have sufficient levels of the basic components of fitness (flexibility, speed, coordination, strength) or those most important to the sport of your choice. If these have been adequately trained then the risk of injury is significantly reduced. Protective equipment can also play a major role in the prevention of injury.

Question Time……  1. Name and describe the 4 major types of sporting injuries  2. What are 3 ways to prevent injury?  3. Name the injury management acronyms DRSABCD, TOTAPS, RICER  4. Research appropriate treatment for injuries and conditions which have the potential to occur in a specific physical activity, sport or recreation context. E.g. Sprained ankle, tennis elbow, shin splints and shoulder dislocation.

Tasks...  Go to f_file/0020/198002/PDHPE_HSC_e_cha pter_Ch16.pdf bookmark this page Go to f_file/0020/198002/PDHPE_HSC_e_cha pter_Ch16.pdf  Complete ‘practical application’ questions on page 5  Complete ‘Research and Review’ questions on page 8

Rehabilitation  Rehabilitation and return to play  - progressive rehabilitation  - assessing readiness of return to play  How do you know an athlete is ready to return to play??

Progressive Rehabilitation  The principles of progressive rehabilitation:  - Pain management - Restoration of ROM  - Maintaining levels of fitness through cross-training  - Restoration of strength  - Reintroduction of sporting skills  - Return to training  - Return to play- indicators of readiness.

Rehabilitation Options  Sports Massage  Strapping & Taping  Stretching  Strengthening  Complimentary Therapies  Now go to and-taping/acl.php and click on the rehabilitation tab and select a sporting injury (any part of the body) and research how to rehabilitate it back to full strength. and-taping/acl.php