What's covered
Key facts
You should always warm up before taking part in vigorous sport, as failing to warm up is a common cause of sprains and strains.
A cool-down is not optional and does benefit the body — it eases the return to rest and helps clear waste products.
The main purpose of a cool-down is to gradually return the body to its resting state and help remove waste products from the muscles.
Elevation means raising the injured part above the level of the heart; this reduces blood flow and fluid pooling at the injury, limiting swelling.
A fracture is a broken (cracked) bone.
A cricketer wears a helmet when batting to protect the head from impact with the hard ball.
Field hockey players are required to wear shin pads and a mouth guard for protection.
Ice should not be applied directly to the skin; wrap it (e.g. in a towel) to avoid an ice burn.
Ligaments connect bone to bone (not muscle to bone — that is a tendon's job).
Pain during exercise is an important warning signal that something may be wrong and injury could occur; it should not be ignored or "trained through".
Sample questions
A taste of the 18 questions in this topic, answers marked. Sign up to practise the full set with spaced repetition.
What is the main purpose of a cool-down after exercise?
- •To build up strength in the muscles ready for the next session
- ✓To gradually return the body to rest and remove waste products
- •To prepare the mind and body to work at maximum intensity
- •To raise the heart rate before the activity gets really demanding
What is a strain in sport?
- •A break or crack in one of the bones in the body
- ✓Damage to a muscle or tendon caused by overstretching
- •Damage to the ligaments connecting two bones at a joint
- •Swelling caused by repeated impact on a joint or bone surface
Why is elevation used in the RICE protocol?
- •To allow the injured person to stand up safely
- •To increase blood flow and bring more oxygen to the injury
- •To keep the injury warm and speed up healing
- ✓To reduce blood flow to the area and limit swelling
Why do sports have rules?
- •To give referees something to enforce
- •To make sport more complicated and challenging
- ✓To protect players from injury and ensure fair competition
- •To reduce the number of players needed per team
Why does a cricketer wear a helmet when batting?
- •It is optional and worn mainly for style
- •To improve their visibility at the crease
- •To keep the head warm in cold weather
- ✓To protect the head from impact with the ball
When should an athlete seek medical advice for an injury?
- •Never — athletes should always train through pain
- •Only after applying RICE for seven days without success
- •Only if the bone has visibly broken through the skin
- ✓When pain is severe, movement is lost, or swelling is significant
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