Safe Jumping, Cardio, Cool Down, RICED/R
Cards (9)
- Factors for safe jumping
- Alignment when taking off and landing
- Body is warmed up
- Appropriate flooring such as sprung tarkett floors
- What is Cardiovascular Exercise?
- Physical activity that increases heart rate and breathing while engaging large muscle groups continuously for an extended period
- Ensures a sustained increase in heart rate and oxygen consumption
- Cardiovascular exercises improve the endurance and efficiency of the heart, lungs and circulatory system
- Importance of Cool Down
- Gradually returns functions to normal and prepare the body and mind for later activity
- Aid in the dissipation of waste products - including lactic acid
- Reduce the potential for delayed onset muscle soreness
- Reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities
- Reduce the level of adrenaline in the blood
- Allows the heart rate to return to its resting rate
- Regulates core body temperature
- Activities include walking, static stretches, controlled breathing
- What does RICED/R stand for?
- Rest
- Ice
- Compression
- Elevation
- Diagnosis/Referral
- Rest
- Avoid using the injured area to prevent further injury and allow the body to begin the healing process
- Resting reduces the risk of exacerbating the injury.
- Ice
- Apply ice to the injured area to reduce swelling and numb pain
- Ice should be applied for 15-20 minutes every 1-2 hours during the first 48 hours after the injury.
- Compression
- Use an elastic bandage or compression wrap to provide support and reduce swelling
- It is important to not wrap too tightly as it can impede circulation.
- Elevation
- Elevate the injured area above the level of the heart to help reduce swelling by allowing fluids to drain away from the injury.
- Diagnosis/Referral
- Seek a professional medical evaluation to understand the extent of the injury and to receive appropriate treatment recommendations