Transcript Slide 1

UNIT 1 - Information
MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
Information/Discussion
•
The many benefits of exercise and healthy living are excellent
reasons to become ACTIVE.
•
The TYPES of ACTIVITY an individual chooses to participate in
will depend on:
Practical Application
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1) PERSONAL NEEDS
2) DESIRED OUTCOMES
Diagram/Table
Activity
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UNIT 1 - Information
MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
•
These include ACTIVITIES undertaken for EITHER:
HEALTH
BENEFITS
SPECIFIC SPORTING
PERFORMANCE BENEFITS
or
Information/Discussion
Elite
Performance
Recreational
Performance
Daily
Functioning
Incapacitated
Individual
Practical Application
FITNESS
Links
SPECIFIC SPORTING
PERFORMANCE
HEALTH BENEFITS
Diagram/Table
High Level
Training
Recreational
& Occupational Participation
Sedentary
Living
Inactivity
Activity
PHYSICAL ACTIVITY
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
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•
Information/Discussion
Practical Application
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•
•
•
WORK INTENSITIES will vary according to the type of activity
undertaken.
WORK DURATION will also be affected.
Focus often changes with age from performance to health benefits
Despite being widely beneficial, physical activity can lead to injury and
illness if proper care is not taken.
The main AIM should be to MINIMISE THE RISK OF INJURY by..
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PREVENTION
EARLY
MANAGEMENT
Diagram/Table
CONTROLLING
OUTCOMES
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
IDENTIFYING RISK – TAKING STEPS TO MINIMISE RISK
e.g. SKIING
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IDENTIFYING RISK
1. Falling down
2. Crashing – Other
skiers / trees
3. Environment – Snow
/ winds / White-out
4. Snow conditions –
Hard packed snow /
ice / soft heavy snow
/ avalanche risk
STEPS TO MINIMISE RISK
1. Learn correct techniques
2. Understand and abide by ‘Skiers Code’
3. Wear appropriate protective clothing –
helmet, gloves, goggles, anorak - layers
4. Be aware of weather conditions and snow
conditions
5. Warm up appropriately
6. Know and ski to your limits
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
BRITISH SAFETY COUNCIL
Information/Discussion
RISK ASSESSMENT (Definition):
“The technique by which you calculate the chance of an
accident happening, anticipate what the consequences would
be and plan the actions to prevent it”
Practical Application
HAZARD
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IS THE RISK ADEQUATELY CONTROLLED?
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WHAT FURTHER ACTION IS NECESSARY TO CONTROL THE RISK?
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Information/Discussion
Although it is impossible to prevent injury all the time due to the
unpredictable nature of sports and physical activities, it is possible
to undertake precautionary steps in order to decrease the likelihood
of incurring an injury. Below are detailed the key steps to preventing
a sporting injury.
Intensity / duration
of exercise
Practical Application
Levels of fitness / health
Levels of experience
Correct skills / techniques
Links
Diagram/Table
Preparation – warm
up / cool down
FACTORS TO CONSIDER
FOR MINIMISING RISK
Medical
Personal
equipment
Activity
Protective
equipment
Environment
Over use
Over
training
Knowledge of rules /
codes of conduct /
safety procedures
Weather
conditions
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Information/Discussion
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MEDICAL
For those who are already in good health, getting involved in sports may
be problem-free with the right initial guidance. For those with a medical
history. or for whom physical fitness may be new, it is generally
recommended to get a physical evaluation and recommendations from a
healthcare provider before beginning.
PREPARATION
Depending on your starting level of fitness, it may be wise to seek sound
advice and "get in shape" before moving on to your target sport. Further, it
is important to remain in good condition on a regular basis -this requires
special attention if participation is sporadic.
• Muscular strength' and flexibility guard against sprains and fractures and
protect joints from being overstressed.
• Proper technique and body mechanics guide safe movement.
• For high-risk conditions or high-intensity sports, plan to monitor heart rate
and even fluid losses during the activity.
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Personal Equipment
Nearly all sports have recommended dress codes, some involving safety
equipment to prevent illness and injury. Recommendations can be found
through texts, online resources, sports organizations. and professionals.
Information/Discussion
Practical Application
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• Proper dress may range from the usual "sturdy, loose-fitting clothing
made of breathable fabric" to heat -preserving wetsuits to running shoes
with a set list of essential features. All depends on the type of sport and
the environmental conditions in which it is played.
• Protective equipment for contact sports -or those with a high risk of falling
-is also specific to the activity. It may include guards or pads for specific
body areas, and may need to be professionally fitted. It should be worn at
all times during participation, including practice and matches to reduce
the likelihood of sports injuries occurring.
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Information/Discussion
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Nutrition &Hydration
• Proper diet is the basis for any fitness programme, and the higher
the intensity, the more influence it has. This means nutritional
intake that meets the needs of your basic bodily functions and
increased activity.
• Hydration is as critical as diet, but also prey to losses through
sweat. Such losses include not only water. but also some key
nutrients - and if uncompensated, can lead to cramping and even
disturbances in heart function. Most sports drinks serve to replace
both.
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
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Warm-Up & Cool-Down
It is recommended to take approximately 5-10 minutes each for
warm-up and cool-down exercises before and after each sports
session. Times may increase based on weather.
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• Warming up prepares muscles and joints for exercise, and is key
to preventing soreness and injury. Longer exercises advised in
colder temperatures . Pay particular attention to stretching those
muscles which will be used during your exercise.
• Cooling down ensures heart rate, blood flow, and core body
temperature are restored to normal after activity. Longer cooldown is advised in heat.
Safe Play
Rules in sports are set with safety in mind, and their importance increases
with the level of intensity. When danger and surprise are limited, so too
are sports injuries.
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Information/Discussion
Technique
Many sports involve a particular technique which can minimise the risk of
injury. It is important to learn the correct techniques associated with your
chosen sport. By practising good technique an individual can greatly
reduce the risk of sports-related injury to muscles, tendons and bones.
This is also important in the gym, where experts will be on hand to help
you use all equipment safely and effectively.
Practical Application
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Do not over- reach yourself
It is extremely important, when taking part in physical activities, to listen
to your body and know your physical limits. When you begin a new sport,
begin slowly and steadily to avoid pulling or straining muscles which your
body may not be used to using or stretching. If you have not undertaken
strenuous exercise for some time, it is especially important to build up
your stamina and strength gradually to avoid injury. Over time, you will
notice your fitness increase, and you will be able to undertake physical
activity for longer periods of time.
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
AN EXAMPLE OF FACTORS CONSIDERED FOR A NON-CONTACT PHYSICAL
ACTIVITY UNDERTAKEN FOR SPECIFIC SPORTING PERFORMANCE BENEFITS
Badminton Safety
Information/Discussion
Practical Application
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Activity
Badminton can be played by young and old alike and
is a good way to exercise and keep fit, but to play the
game you do need to have a certain level of basic
fitness. If you are overweight, or haven't exercised for
a while you should get yourself into a reasonable
condition before attempting to participate in the sport
on a regular basis.
It's an ideal sport for the family to play together and provides a great aerobic
workout. During a normal two match game a player can expect to run around a
mile in distance. Quick reflexes, anticipation and good hand eye coordination are
all needed to play the game well.
Compared to other sports Badminton is relatively low risk when it comes to injuries,
but they do happen, and can be minimised if know what they are and how to avoid
them.
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Badminton
Typical Injuries
Information/Discussion
Practical Application
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Diagram/Table
Eye Injuries - Although the number of eye injuries in badminton are not as
high as in other racquet sports like squash, they do tend to be more
serious. Around 70 percent of all eye injuries take place during doubles
matches. The person most at risk is the player who is nearest the net when
their partner is serving. They either get hit with the shuttlecock straight in
the eye by the opponent returning the serve, or take a blow from their
partners racquet while trying to retrieve a shot. The shuttlecock may look
harmless but during a game it can travel at speeds of over 130mph and
because of it's shape can fit directly into the orbit of the eye (unlike a
squash ball) and cause serious eye injury.
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
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Badminton
Information/Discussion
Practical Application
Links
Tennis Elbow -This can be caused by gripping the racquet too tightly,
combined with a lack of strength in the forearm muscles. Racquets that
are too tightly strung or too light are also thought to be a contributing
factor in causing inflammation of the elbow.
Knee Injuries -Wearing incorrect footwear can be a contributing factor in
getting a knee injury while playing. Learning proper lunging techniques,
and doing exercises to strengthen your knees, can also help prevent your
knees aching and injuries occurring.
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Ankle Injuries -Sprains and twists of the ankles are quite common, but
normally don't result in any serious long term injury. If you have suffered
from recurring ankle injury, then support (strapping) is advised before
playing a match.
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
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Avoiding Injury
Information/Discussion
Practical Application
Links
Diagram/Table
The risk of injury can be reduced or avoided by proper preparation. A lack
of technique, lack of flexibility, insufficient strength, wrong equipment, lack
of a warm up and overuse are the main reasons for badminton injuries.
The correct type of shoes should be worn. While playing badminton you
need to be able to change direction quickly and lunge and stretch to play
low shots. To be able to do this you need shoes that will slide on the
surface. If you wear trainers or basketball shoes on court, you can
guarantee that you will eventually do some damage to your knees or
ankles. For a beginner tennis shoes are probably a better option than
badminton shoes as they provide a bit more support to the arch of the foot
and don't slide quite as much on the surface.
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
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Avoiding Injury
Information/Discussion
Practical Application
Links
Before starting a game you should have a proper warm up. There's lot's of
twisting, turning and stretching movements during a game and if the
muscles are warm and flexible before a game starts, the risk of injury is
reduced.
If you're a beginner don't play too often or for too long. There's a tendency
for novices to pick up injuries by trying to do too much too soon. More
experienced players have a tendency to play too often as well, but they
are also inclined to ignore niggling little injuries and try and play through
them, with the result that they end up doing more damage and pick up a
more serious injury.
Diagram/Table
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It's worthwhile finding out the proper way to play certain shots, how to hold
a racquet correctly (to avoid wrist injuries), and the best way to improve
your footwork and get around the court easier. The easiest way to do this
is to be coached and be advised on correct techniques and fitness tips.
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
AN EXAMPLE OF FACTORS CONSIDERED FOR A NON-CONTACT PHYSICAL
ACTIVITY UNDERTAKEN FOR SPECIFIC SPORTING HEALTH BENEFITS
Walking to Keep Fit Safely
Information/Discussion
Practical Application
Links
Diagram/Table
The following serves as a general set of
recommendations and guidelines for fitness walking
as a form of exercise.
Walking is a popular and simple form of exercise,
often considered ideal because it does not carry the
same limitations as others. It can be done nearly
anywhere, anytime, and without the need for
equipment, special skills, or excessive expense. In
addition, it can be one of the safest, with a relatively
low incidence of injury when simple care is taken.
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
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Benefits of Fitness Walking: Gain vs. Pain
Information/Discussion
Practical Application
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Activity
Walking is considered a low-impact activity, so it does not create the
same burden on joints and tendons as does running, jogging, or
aerobics, and it does not cause individuals to tire quite as easily. In
addition, it has been shown in studies to help manage or even prevent
the following:
• Heart disease and stroke
• Type 2 diabetes
• Overweight
• Osteoporosis
• Physical disability in advanced age
Whatever your goals in engaging in fitness walking, it should be an injuryfree activity. Fortunately, this can be easily accomplished by following
simple guidelines…
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
Getting Started
Safety First
If you are suffering from a serious medical condition, it is important to discuss with
your physician what particular precautions you need to take.
Information/Discussion
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Equipment
• While a special exercise machine or similar device is not required for fitness
walking, most experts agree that comfortable, supportive, athletic-type shoes
produce the lowest risk of injury and discomfort.
• It is equally important to dress in comfortable clothing that allow for sweat to
evaporate -key to cooling while exercising – layering - if you need to adjust to the
temperature.
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
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Getting Started
Information/Discussion
Warm up
Warming up, the process of preparing your muscles for physical activity, reduces
your risk of injury.
• A typical warm-up usually includes jogging in place or shaking out your limbs for 510 minutes.
Practical Application
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Diagram/Table
• After warming up, it is best to stretch for about five minutes, concentrating on the
muscles that will be involved in walking. These include calves, quadriceps (thighs),
hamstrings, and lower back.
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Moving Ahead
Information/Discussion
Practical Application
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Start up
If you are already involved in regular exercise, there may be little if any adjustment
involved in taking on a walking programme However, if you have been sedentary of
late or limited by a medical condition, it is best to start gradually -in both pace and
time. If the goal is to bum fat, manage a medical condition, or even just engage in a
healthy activity, walking should be aerobic -meaning the muscles have sufficient
oxygen This requires a minimum goal of 20 minutes each session. as well as
regular, easy breathing throughout.
• Start by walking about ¼ - ½. mile -or less -depending on your current physical
condition and personal risks.
• Walk only as fast as is comfortable, meaning without becoming winded.
• Walk only as long as is comfortable, meaning you do not want to "drop" during or
even after. For some this may mean anywhere from 5-15 minutes per session,
twice a week at first.
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
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Moving Ahead
Information/Discussion
Practical Application
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Activity
Build-up
• Slowly build up your walking sessions once or twice per week toward your goal,
adding the following with each increase: 5 - 10 minutes of activity ½ - 1 mile-per-hour
of speed.
• Depending on your abilities, you may reach 30 minutes of walking 4 - 5 days per week
within one week to a month.
• Increases beyond this may progress more quickly as the condition of your body
improves.
Ensuring Results
• At least 30 minutes per day, three times per week at a speed of 3 - 4 miles per hour
has been shown to result in increased fitness.
• Most experts consider an optimal goal to be approximately 45 - 60 minutes five or
more times per week.
• An entire hour of activity need not be completed at once –dividing
• The workout into 2 - 3 sessions of 20 - 30 minutes each also provides great benefit.
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
Moving Ahead
Information/Discussion
Practical Application
Links
Diagram/Table
Activity
Cool-Down
To reduce stress on your heart, complete each walking session with a cooling
down period of an additional 5-10 minutes.
• Walk slowly for about 3-5 minutes
• Stretch out the muscles you used, also for about 3-5 minutes
Critical Points
Hydration Fluid loss is affected by exercise intensity as well as temperature, and
needs to be compensated during activity. The average person requires about 6-8
cups per day of fluids, and light physical exertion may increase this to 10 or more,
depending on conditions.
Heart Rate
Heart rate is a standard measure of exertion, and can direct safe increases in
workout intensity. It can be measured either via a monitor or by checking your
pulse manually for 10 seconds, then multiplying by six. Your maximum heart rate generally 220 minus your age -should never be exceeded.
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UNIT 1 – Practical Application
MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
a) INDIVIDUAL RESEARCH
• Students should research a PHYSICAL ACTIVITY of their choice and
prepare an in-depth RISK ASSESSMENT for that activity.
•
Teacher-led discussion of a PHYSICAL ACTIVITY as an example, for
the pupils to base their research.
•
Pupils must concentrate on SPECIFIC risks of their chosen physical
activity
•
However, generic risks can also be considered.
•
Pupils should..
Information/Discussion
Practical Application
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Diagram/Table
Activity
1) identify the risk
2) Discuss the steps needed to minimise the
risks.
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
b)
Class Discussion
Information/Discussion
How would RISK differ for those
pursuing ‘health benefit’
exercise to those training for
‘sporting performance benefits’.
Practical Application
Links
• Draw a spider diagram on white/ black board
Diagram/Table
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
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Information/Discussion
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Health
Fitness
Exercise
Lifestyle
Energy Systems – Intensity and Duration
Training Zones
Recovery Rates
Characteristics of Skilful Performing
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UNIT 1 - Activity
MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
Information/Discussion
1.
Using one sporting activity, describe the range of
precautions you would take in order to participate safely in
that activity.
2.
Describe fully the reasons for WARMING UP and
COOLING DOWN at the beginning and end of physical
activity.
Practical Application
WARMING UP
COOLING DOWN
Links
Diagram/Table
Activity
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3.
Use one sporting activity which you have experienced and explain
how each of the factors listed in column one of the table can help
you to avoid injury.
RISK ASSESSMENT TABLE
Factors
Information/Discussion
Warm up
Practical Application
Correct personal
equipment/clothing
Links
Knowledge of rules
Diagram/Table
Checking the environment/
equipment
Skills techniques
Activity
Fitness levels
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
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4.
Give one reason to explain why there are less injuries in
gymnastics than in the other sports such as rugby, skiing and
horse riding.
5.
What specific advice regarding safety/risks would you give when
introducing a newcomer to a named sporting activity?
Information/Discussion
Aspect of safety/ risks
Advice given
Practical Application
(i)
Links
(ii)
Diagram/Table
(iii)
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MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
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Information/Discussion
6.
Explain three safety considerations which have to be taken into
account when taking part in a named sporting activity.
7.
How would the warm-up for a JAVELIN thrower differ to that of a
NETBALL, HOCKEY, FOOTBALL, RUGBY player?
(Use a position to help you answer the question)
Practical Application
Links
Diagram/Table
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UNIT 1 – Key Facts/Glossary
MINIMISING RISK TO CREATE A SAFE ENVIRONMENT FOR
ADOPTING AN ACTIVE, HEALTHY LIFESTYLE
PHYSICAL
ACTIVITY
SPORTING
PERFORMANCE
BENEFITS
Information/Discussion
HEALTH
BENEFITS
Practical Application
•
Identifying risk
Links
•
Identifying steps to minimise risk
Diagram/Table
•
SPECIFIC RISKS ESSENTIAL
Activity
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