Preventing injury, warm-ups and cool-downs · GCSE PE

Preventing injury

Complete a PAR-Q (physical activity readiness questionnaire) before starting a programme, to check for health risks.
Warm up properly and cool down after exercise.
Use correct technique and correct lifting technique, and wear the right clothing and protective equipment (such as shin pads and gum shields).
Follow the rules of the sport, stay hydrated, and avoid overtraining.
Use a spotter when lifting heavy weights, and check that equipment and the playing surface are safe.

Phase 1: a pulse raiser, such as jogging, to raise heart rate and body temperature.
Phase 2: stretching and mobility exercises to move joints through their range.
Phase 3: skill-based practice and familiarisation, such as passing drills.
Benefits: raises body temperature and heart rate, increases blood flow and oxygen to the muscles, makes muscles more elastic, reduces the risk of injury and prepares the performer mentally.

Keep breathing and heart rate raised at a low intensity, such as light jogging, then gradually lower them.
Finish with stretching.
Benefits: helps remove lactic acid, reduces DOMS, and stops blood pooling in the legs, which can cause dizziness.

Sprains (damaged ligaments), strains (damaged muscles), fractures (broken bones), dislocations and concussion.
Injuries can be treated with rest, ice, compression and elevation, and by seeing a medical professional.

PAR-Q: Physical activity readiness questionnaire: checks someone is safe to exercise.
Warm-up: Exercise before activity that prepares the body and mind.
Cool-down: Low-intensity exercise and stretching after activity.
Pulse raiser: The part of a warm-up that raises heart rate, such as jogging.
Sprain: An injury to a ligament.
Strain: An injury to a muscle.
Blood pooling: Blood collecting in the legs when exercise stops suddenly.