3.1.1 – The demands of performance - Injury Learning objectives To understand how to prevent injury To describe the phases of a warm up and the reasoning for it. To be able to understand how rules and officials protect against injury To understand and identify specific equipment/clothing for particular sports To be able to explain the term ‘balanced competition’ and how this can be achieved

Injury can be prevented by...? How to prevent injury With any physical activity or competition there are potential dangers. There are many safety precautions that players, officials and coaches should follow to ensure safety. Injury can be prevented by...? TASK: List as many steps or precautions that should be considered to ensure injury prevention.

How to reduce the risk of injury Obey the rules Follow training Balancing competition Warm up/cool down Correct clothing/footwear Correct and safe equipment Use the correct techniques for the activity Safe playing area

Why do we warm up? DISCUSS All performer should prepare well for exercise. A thorough warm up is vital to prepare the mind and body. Sport specific warm ups are essential to ensure the appropriate skills and techniques are ready for hard work. Why do we warm up? DISCUSS

Reasons for a warm up Gradually increase heart rate Gradually increase body temperature Specific game actions can be made ready Prepares the mind for competition/game Increases the intensity to near competitive speed

The warm up phases 1. Aerobic phase – light aerobic work such as jogging and side-stepping are ideal to slowly increase the heart and lung rates. 2. Flexibility/mobility phase – Stretches and mobility work will increase the range of movement around the working areas of the body. Dynamic stretches are thought to be the most useful and are used by all elite level clubs.

The warm up phases 1. Skill/sport specific exercises – This phase allows players to ready themselves for a competitive situation. E.g. 3 vs 1, or triangle passing in football.

Cool down A cool down will return the body to a complete resting state. Gentle stretching will remove lactic acid and prevent muscles cramps. A cool down will also prevent DOMS (delay onset muscle soreness)

What factors will effect the safety of a OAA trip? Equipment condition Environmental conditions. e.g. storm, tide or adverse weather conditions. The experience of the group What factors will effect the safety of a OAA trip? Experience of the group leaders Planning of the trip

Precautions in outdoor and adventurous activities Outdoor and adventurous activities can include mountaineering, climbing, caving and canoeing. Before setting off careful planning must be done and weather reports studied. In mountainous areas the weather can change rapidly including, mist, rain, snow, heat and storms. Wind and temperature: Wind can make it feel much cooler than it is. This is called a chill factor. The wind takes the warm layer away and evaporates the moisture on the skin.

Precautions in outdoor and adventurous activities Experience of the leader: A major safety factor of a party is the experience and ability of your leader. They should have expertise in the use of equipment such as a compass and understand safety procedures. Leaders should be able to assess the groups ability and cater for weaker individuals.

Correct equipment and safe practices Games activities: Equipment should be relevant for the age and experience of the performer. Playing areas and simplified rules can also be used to suit the individuals.

Lifting: Applying safe lifting techniques is vital to safety. Keep your back straight, grip the object firmly and bend your knees.

Gymnastics: WHAT SAFETY MEASURES SHOULD WE THINK ABOUT? Landing areas should be matted. 2 footed landings should be encouraged to ensure safety. Trampolining: Getting the trampoline out should be done by qualified people. Spotters are vital to the safety of the performer. What should SPOTTERS consider when doing their job?

Athletics: Throwing events require a safe throwing area. i.e. Netting, and clear distances between spectators and competitors. Jumping event require a safe clear landing area. Swimming: Swimming pool information signs state various safety rules including ‘no running’. Why? Goggles, flip flops and swimming caps are encouraged for health and safety reasons. Why? Open water is far more dangerous. List the hazards with open water. i.e. Swimming at sea

Correct Clothing and Equipment Players in most sports wear protective equipment to prevent injury (SAFETY). In some sports it is compulsory to wear protective equipment. e.g. shin pads for football. What clothing is required for the following: HOCKEY? CRICKET? SWIMMING?

Jewellery Before any sport or competitive matches the players are checked for jewellery. It is vital for the safety of the player and the opposition. These include RINGS, NECKLACES & EARRINGS. Some players will tape these items up prior to the match starting.

Footwear: Activity Footwear needs Football Stability – studs Wearing the correct footwear is essential to all sports. The right footwear will PROTECT and ASSIST PERFORMANCE. Activity Footwear needs Football Stability – studs Basketball Support – high ankle Endurance runner Cushioning – soft sole Discuss Low friction – smooth sole Rock climber High friction – rubber grip sole

Rules and codes of conduct Why do we have rules? 2 MINUTES TO DISCUSS Rules and laws in sport are not just there to ensure fair play – they are also designed to protect participants.

The rules of the game Think of how the rules in the following sports help to protect participants. Ice hockey Boxing Track cycling Students could identify the different rules of their sport and state reasons why they exist. Officials make sure that rules are kept and discipline players when necessary. What are the consequences of rule breaking?

Duties of an official or referee An umpire is expected to check performers have the correct equipment and should have the right tools for the job. TASK: What equipment does a football referee need to take charge of a match? Pencil Watch (x2) Score pad Disciplinary Cards Whistle Students could identify the different rules of their sport and state reasons why they exist.

Duties of an official or referee What are the duties of a football referee? The right fitness level to keep up with the game Full knowledge of the rules Keep the laws of the game upheld Duties Check the condition of the playing surface Students could identify the different rules of their sport and state reasons why they exist. Keep up with play and make decisions efficiently Record the score and log a match report if necessary

Balanced competition List reasons with students – size imbalance/ strength differences/ different skill levels/ same physical development – danger of injury etc. Discuss the following in a range of sports: Weight categories/ Age categories/ Gender categories Discuss where men and women compete together – mixed tennis, show jumping. What are the issues around mixed gender sports? Would you allow these two individuals to compete against each other in a boxing match? Why not?

Grading/Skill ability Balanced competition Another way to make sport safe is to try to level the competition by grading competitors in various ways. It also ensures FAIR competition. There are 4 ways of Balancing Competition: Grading/Skill ability Sportspeople are graded according to their skill level and will compete against people of similar ability. e.g. Karate, Judo and Golf.

Weight: Participants will compete with opponents of the similar weight. E.g. Boxing, weight lifting.

Age: Youth and adult groupings. E.g. U15 and seniors

Gender: Men are generally more physically stronger than women. E.g. single sex competition.

Etiquette What is etiquette? - Unwritten code of behaviour that a player stands by when competing. Each sport has its own code of behaviour and ‘sportsmanship gestures’. EXAMPLES?

Summary Questions: Why do we have rules in sport? What is the reason for balanced competition? What are the 3 phase of a warm up and give examples for each section? What is etiquette? What safety considerations should you think about before an outdoor adventurous trip?