Injurys and prevention

• What are the two types of risks mentioned in injury prevention?

  General and specific risks
• What is emphasized in the section on personal readiness for injury prevention?

  Injury prevention through personal readiness
• What injuries are discussed in relation to joints and soft tissue?

  Torn cartilage and sprains
• What is the focus of the section on soft tissue injuries?

  RICE method
• What are the two types of elbow injuries mentioned?

  Tennis elbow and golfer's elbow
• What is the importance of rest and recovery in injury prevention?

  It aids in healing and performance
• What does RICE stand for in injury treatment?

  Rest, Ice, Compression, Elevation
• What is the purpose of a warm-up?

  To prepare the body for exercise
• What is the main purpose of a cool down?

  To return the body to resting levels
• What is the golden rule regarding cool downs?

  A cool down should always be completed
• What are the benefits of a cool down?

  Aids removal of lactic acid and waste
• How does a cool down help with dizziness?

  Prevents blood pooling in lower limbs
• What are the two stages of a cool down?

  Light exercise and stretching
• Why is stretching after an activity important?

  It helps improve flexibility
• What are the phases, purpose, and importance of a cool down?

  • Phases:

  1. Light exercise (e.g., slow jogging)
  2. Stretching

  • Purpose:
  • Gradually return body to resting levels
  • Importance:
  • Aids removal of lactic acid
  • Reduces risk of muscle stiffness
  • Helps avoid dizziness
  • Improves flexibility
• What are the key components of an effective cool down?

  • Light exercise to lower intensity
  • Stretching to improve flexibility
  • Gradual return of heart and breathing rates
  • Prevention of blood pooling
• What is the RICE method for treating injuries?

  • Rest: Avoid using the injured area
  • Ice: Apply ice to reduce swelling
  • Compression: Use bandages to minimize swelling
  • Elevation: Raise the injured area above heart level
• What are the risks associated with not performing a cool down?

  • Increased muscle stiffness
  • Higher chance of dizziness
  • Slower recovery from exercise
  • Potential for injury in future activities