How can a performer reduce the risk of injury, and what should they do if one happens?
How to minimise the risk of injury (correct technique, appropriate clothing and equipment, warming up, appropriate intensity and adherence to rules), common sporting injuries, and the use of personal protective equipment in physical activity and sport.
A focused answer to OCR GCSE PE Component 01 on preventing injury: the ways to minimise injury risk (technique, equipment, warming up, appropriate intensity, rules and screening), common sporting injuries, the role of personal protective equipment, and how overuse and acute injuries differ.
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What this dot point is asking
OCR wants you to explain how to minimise the risk of injury, identify common sporting injuries, describe the role of personal protective equipment, and distinguish acute from overuse injuries.
Ways to minimise the risk of injury
Common sporting injuries
You should recognise common injuries: sprains (overstretched or torn ligaments, often the ankle), strains (overstretched or torn muscles or tendons), fractures (broken bones, simple or compound), dislocations (a bone forced out of its joint, often the shoulder or finger), abrasions and cuts (grazes), concussion (a head injury), and tennis elbow and shin splints (overuse injuries). Knowing which body part each affects links back to the skeletal and muscular systems.
Acute and overuse injuries
The distinction matters for prevention and treatment. Acute injuries are reduced by protective equipment, correct technique and following the rules. Overuse injuries are reduced by sensible progressive overload, adequate rest and recovery, and varying training (linking to the principles of training).
Personal protective equipment
Personal protective equipment (PPE) is designed for the risks of each sport: shin pads in football, a gum shield in rugby and boxing, a helmet in cricket and cycling, padding in American football, and goggles in swimming or squash. PPE absorbs or deflects impact, protecting the vulnerable body part. Its use is often required by the rules of the sport, which is another way the rules protect performers.
Exam-style practice questions
Practice questions written in the style of OCR exam questions on this dot point, with worked answer explainers. The year tag is the paper they imitate, not the source.
OCR 20184 marksIdentify four ways a performer can minimise the risk of injury during training, and briefly explain one of them.Show worked answer →
A Component 01 item. Award one mark for each correct way (up to three) and one for a developed explanation of one of them.
Any four of: a thorough warm-up (raises muscle temperature and prepares the body); using correct technique (poor technique strains joints and muscles); wearing appropriate clothing and footwear (grip and support); using personal protective equipment (shin pads, gum shields); training at an appropriate intensity and applying progressive overload (avoiding overtraining); following the rules of the sport (which exist partly for safety); and screening for existing conditions or injuries.
Explanation example: a warm-up gradually raises muscle temperature, which makes muscles more elastic and less likely to strain or tear when working hard.
Markers want four distinct methods plus one developed point linking the method to lower injury risk.
OCR 20213 marksExplain the difference between an acute injury and an overuse (chronic) injury, giving an example of each.Show worked answer →
A 3-mark definition-and-example item.
An acute injury happens suddenly, often from a single impact or movement, for example a sprained ankle, a fracture or a dislocation from a fall or a tackle.
An overuse (chronic) injury develops gradually from repeated stress over time, for example tennis elbow, shin splints or a stress fracture from repetitive training.
Markers want the key distinction (sudden versus gradual onset) plus a correct example of each.
Related dot points
- The purpose and phases of a warm-up, the physical and psychological benefits of warming up, the purpose and benefits of a cool-down, and how each prepares the body for and recovers it from exercise.
A focused answer to OCR GCSE PE Component 01 on warming up and cooling down: the phases and physical and psychological benefits of a warm-up, the purpose and benefits of a cool-down (including removing lactic acid and reducing stiffness), and how they prepare for and aid recovery from exercise.
- The principles of training (specificity, progressive overload, reversibility, tedium), the FITT principle, overload and training thresholds, and the calculation of training intensity using maximum heart rate and the one-rep maximum.
A focused answer to OCR GCSE PE Component 01 on the principles of training: specificity, progressive overload, reversibility and tedium, the FITT principle, overload and aerobic and anaerobic training thresholds, and calculating training intensity from maximum heart rate and the one-rep maximum.
- The methods of training (continuous, fartlek, interval, circuit, weight, plyometric and high-intensity interval training), how each is carried out, the components of fitness they develop, and their advantages and disadvantages for different performers.
A focused answer to OCR GCSE PE Component 01 on the methods of training: continuous, fartlek, interval, circuit, weight, plyometric and high-intensity interval training, how each is carried out, the components of fitness they develop, and the advantages and disadvantages of each for different performers.
- The functions of the skeleton, the classification of bones, the structure of a synovial joint, the types of joint and the movement they allow, and the role of the skeleton in physical activity and sport.
A focused answer to OCR GCSE PE Component 01 on the skeletal system: the functions of the skeleton, the major bones, the structure of a synovial joint, the types of synovial joint, the movements they allow, and how the skeleton supports performance in sport.
- The components of physical fitness (cardiovascular endurance, muscular endurance, strength, speed, power, flexibility, agility, balance, coordination and reaction time), their definitions, and their importance to performance in different sports.
A focused answer to OCR GCSE PE Component 01 on the components of fitness: the definitions of cardiovascular endurance, muscular endurance, strength, speed, power, flexibility, agility, balance, coordination and reaction time, and how each is important to performance in named sports.
Sources & how we know this
- OCR GCSE (9-1) Physical Education J587 specification — OCR (2016)