FQ3: What role do preventative actions play in enhancing the wellbeing of the athlete? Flashcards
Physical Preparation
- Pre-screening
- provides valuable info about current fitness levels, med. history + any previous injury + in-depth analysis of overall health status
- purpose/benefits: highlight any predisposing factors that may lead to injury/decrease wellbeing, create personalised interventions that reduce injury
- understanding limitations + asking sport-specific questions e.g. flexibility = an appropriate exercise program can be devised (FITT) = avoid muscle soreness, loss of motivation or an occurrence of an injury
SPORT:
Physical Preparation
- Skill + technique
- High levels of skill + good technique help prevent injury + enhance wellbeing of athlete
- ensures biomechanically efficient movements, allowing for greater accuracy + power with less effort = decreasing risk of injury - less strain on body
- repetition of incorrect technique = overuse injury e.g. shin splints due to generation of unnatural forces
- help prevent development of acute + chronic e.g. broken bone
- relate to efficiency with which we perform required activities
- important to teach correct technique at beginning = reduce development of bad habits + injury
e.g. football tackle, correct technique = prevent head, neck or shoulder injuries
SPORT
Physical Preparation
- Physical fitness
- good level = able to cope with demands of sport more effectively + thus minimise injury
- involves a balance of both health-related + skill-related components as ensures if athlete fatigued = good skill + technique = minimise risk of injury
- physical fitness should be related to sport e.g. runners = CV fitness, gymnast = flexibility + muscular endurance
- lack of physical fitness = fatigue = good skill + technique disappear = injury e.g. lack of flexibility in gymnastics = risk of muscle tear
E.g. netballer after 3-month break goes for intercept + rolls ankle
→ health: CR endurance, muscular strength, muscular endurance, flexibility + body composition
→ skill-related: power, speed, agility, coordination, balance, reaction time
SPORT
Physical Preparation
- Warm up/cool down
Warm up:
- inlcude a combo of CV + stretching exercises (low intensity gradually increases)
→ increase blood flow, body/muscle temp, muscle elasticity + ROM, mental prep
- body warm = prevent acute injuries e.g. sprains/strains + prepare body steadily + safely.
- mimic game movements
Stretching:
- increases flexibility + ROM around a joint = prevents injury + promotes wellbeing
- stretching programs = static, dynamic, PNF (common)
- muscle groups that have greatest demands placed upon them during performance = given specific attention
e.g. sprinter and hamstrings
- also be in cool down = speed up recovery
Cool down:
- Bring athlete back down to pre-exercise metabolic state
- adjust from intense activities back to normal activities = easy body into recovery → decrease DOMS
- aim: rCO2 + lactic acid in muscles = removed, reduce muscle soreness + tightness = efficient recovery
SPORT
Sports Policy + Sports Environment
- Rules of sport + activity
- Rules assist flow of play, create a safe envt for participation + protect from injury (by promoting fair play)
- enforced by appropriately accredited referees/umpires to promote safety within game or by its governing bodies
- include: size of field/court, length of the comp, no. of breaks, equipment used (including the size), what constitutes a foul or unfair play etc.
- injury has potential to seriously harm + lead to lengthy periods on sideline = injury prevention paramount
- Some rules: head high tackle rule (NRL) = ensures head injuries + concussions are reduced, no lifting above the
horizontal in tackles - players failing to comply = serious consequences e.g. suspensions through governing bodies like NRL judiciary
- Foul play legal vs illegal contact e.g. contact sports no contact above shoulders
- EXAMPLES:
→ Aus Open heat policy - acknowledges risk of heat illness when competing in excessive temps - policy allows players to take extra breaks for fluids + no new games to begin if wet bulb globe reaches certain level
→ Beat the Heat: guidance on how to play + exercise safely in hot weather e.g. clothing that allows evaporation of sweat, hydration guidelines = outlines steps to minimise risk of heat illness, provides info on signs + symptoms + treatment → preventing heat exhaustion
→ Rugby Union Scrum rules: used to be “crouch-touch-pause-engage” now amended to “crouch-bind-set” = reduce mvmt in scrum → decreased no. of spinal injuries
Sports Policy + Sports Environment
- Modified rules for children
- modifications made to junior sports to ensure safety + continued participation of children in sporting contexts
- necessary to cater to their stature + limited capabilities or skills required to play full version of sport
- include: equipment size (ball), court dimensions, rules (interchange), timing of games + playing envt.
- WHY:
→ ensure safety + promote wellbeing (underdeveloped sweat glands + poor ability to regulate body temp, smaller + need to have activities and sports catered for their size)
→ enhance participation + enjoyment - adds to potential to learn new skills + enjoy sport e.g. closer goals + hoops = easier to score goals + provide positive feedback) - sport specific rules also enhance safety e.g. U15 Rugby League can’t tackle above armpits
EXAMPLES: - Minkey Hockey - stick can’t be raised above waist level to protect face of opponents
- Rooball (football) - smaller fields, ball + team sizes to ensure players don’t have to run as far + risk overheating
- Milo Cricket - full team rotations through batting + bowling + min. distance for fielders
- Mod League - min. of 2 passes from dummy half before defence can move, tackles below armpits, ball carrier can’t be lifted off ground in tackle, can’t push or pull in a scrum
Sports Policy + Sports Environment
- matching of opponents e.g. growth + development, skill level
- can be vast differences b/w growth + development of children of same age, + this can lead to safety concerns
- when competitions are even + skills are matched = interest heightened, increases participation + enthusiasm
- most confined to contact sports e.g. league but now include sports such as cricket + hockey where larger children can bowl faster or hit harder
- competitions should consider size, gender, strength, psychological development + skill level of comps
- when not evenly matched = lose interest
- when evenly matched = less risk of injury + heightened interest
Skill Level - children + young athletes grow + develop at varying rates + have varying levels of skill
- often done by grading teams e.g. first division/grade team = highly skilled + they play against other highly skilled athletes of the same age
E.g. football/netball → matches opponents by age + skill level, having many grades e.g. state + premier league - ensures safety of sport + promotes athlete’s wellbeing
Age - group together both psychologically + physically
e.g. at age 8 = similar psychological capacity + decision making in sport → often similar in size + skill level = safer sporting envt (minimising injury + enhancing wellbeing)
Sports Policy + Sports Environment
- use of protective equipment
- most sports enforced rules about mandatory safety equipment, while other items are optional
- crucial in sport where risk of injury = high due to contact
- purposely designed to help protect athlete from injuries that may otherwise occur
- all equipment must protect wearer + other players, allow freedom of movmt, air flow + be comfortable.
- many team sports encourage at least one item of PE e.g. shin pads - soccer, mouth guards - footy, helmets - cricket
- improves safety of sport, decreases risk of injury + promotes athlete’s wellbeing
- when correct protective equipment worn, both athlete + fellow competitors’ safety is significantly enhanced
EXAMPLES: - mouth guards = rugby union, shin pads = soccer
- mats in gymnastics/athletics, padding around pole in netball/rugby
Sports Policy + Sports Environment
- safe grounds, equipment + facilities
Safe grounds
- different surfaces are used for different sports
- dangerous for athlete if uneven, have divots or hole = injury more likely + should not be used
- must be kept safe + checked regularly in order to maintain safety - must be level, no protruding objects, adequate lighting at night
- barriers = maintain spectators separated from game
Equipment
- needs to be kept in working order
e.g. bicycles regularly serviced + checked before use + shoes replaced frequently as soles wear out + shock absorption decreases
- equipment = not well-maintained = injuries (overuse from running in old shoes, or acute from being kicked in shins through broken shin pads)
- should suit athlete using it → important for children who use modified equipment to promote safety e.g. smaller cricket bats + balls should be used to ensure safety
Safe facilities
- refer to venue + surroundings where activity takes place
- can include pool facilities used during a swim meet, availability of shade at a cricket match, or stability of goal posts during a futsal game
- need to be safe both for athletes + spectators → running water + shade should be available → promotes wellbeing
- also ensure enough room around court/field in case an athlete is tackled or runs off ground at speed
Environmental considerations
- Temperature regulation
Convection
- transfer of heat away from skin/body by a moving fluid (air current/water)
- heat source = body, so convection is heat removed by air or water passing over our body removing heat as it goes
- Strategies: (if hot/to lose heat): place athlete in front of a fan, + pour water over skin
- Strategies: (to gain heat/sweat heat loss): wear a windbreaker jacket to prevent wind from contacting body = preserving heat
Radiation
- transfer of internal energy in form of electromagnetic waves - transfer of heat away from body to a cooler envt
- bodies radiate heat into envt in to lose it → however, bodies also gain radiated heat from sun
- body = lose heat when atmosphere = cooler than body
- Strategies (if hot/to lose heat): Expose more skin to envt = help to lose more heat by radiation
- Strategies: (to gain heat/slow heat loss): expose athlete to sun or warm fire = help heat body = body temp. rise
Conduction:
- transfer of heat b/w two objects in contact with each other
- During exercise, bodies heat up due to creation of heat when ATP is turned to ADP + P
E.g. body warmer than bike - some heat = lost through conduction
- If athlete cooler than object e.g. running on a hot road = heat conducted to body
- Strategies (if hot/to lose heat): expose skin + lie down on a cool surface e.g. a rock, or metal = allow heat to be lost into cooler object, ice vest = heat conducted from body into ice, warming ice + removing heat from body
Evaporation:
- transfer of heat from our body, to water (sweat)
- water becomes vapour + takes heat way with it
- affected by humidity of air → more humid air = less effective evaporation is at removing heat → as it is harder to convert sweat into a vapour as air already has lost of vapour in it
→ Strategies (if hot/to lose heat): add water to body surface, drink plenty of fluid = allows body to sweat without causing dehydration
→ Strategies (to gain heat/slow heat loss): remove water with a towel or take off wet clothes = prevent heat lost, place barrier over wet body to prevent evaporated water from spreading into atmosphere e.g. wearing a jumper after swimming (trap water vapour in humid envt.)
Environmental Considerations
- Climatic conditions (temperature)
Hot
- add heat to athlete particularly through radiation
- higher risk of hyperthermia + heat stroke
- more difficult to maintain body temp + force athlete to sweat more, can lead to dehydration
- Strategies: Pour water over body, wear light loose clothing, stay o ut of direct sunlight, consume lots of fluid
Cold
- athlete losing too much heat + body temp dropping to unsafe levels
- body’s response: reducing sweat levels + keeping blood away from skin
- increase hypothermia risk
- Strategies: wear long sleeves/warm clothes e.g. jackets, don’t stand around in cold waiting, stronger/longer warm ups, avoiding getting wet/wind
EXAMPLE:
- clothing = effective in maintaining ideal body temp.
- hot conditions = reduce excessive exposure to UV rays + absorption of heat via radiation which contributes to sunburn + exacerbates dehydration process
- cotton, light coloured + loose fitting garments allow body to breathe + continue to promote heat loss via convection - help reduce risk of hyperthermia
e.g. cricketers wear white, loose clothing to avoid unnecessary heat absorption from sun during summer
- cooler conditions = prevention of hypothermia
e.g. wetsuits worn by surfers + swimmers to negate cooling effect via convection of water moving over skin
Environmental Considerations
- Climatic conditions (humidity + wind)
Humidity
- refers to high water concentration in atmosphere
- Increases risk of hyperthermia + overheating when paired with heat
- Hot + humid conditions increase moisture content in air + heat radiation from sun = more difficult for sweat to evaporate + remove heat from body
- due to humidity, the body’s temp. regulation mechanisms are hindered and heat loss is minimal
- sweat = increases risk of dehydration, hyperthermia + heat stroke as body’s temp reg mechanisms = hindered
- strategies: cold water + ice available (ice vest = maintain a safe body temp.), adequate fluid consumption = avoid dehydration, avoid heat of day, wearing loose clothing
Wind
- increases loss of heat through convection
- increases risk of hypothermia when paired with cold
- cold conditions = greater heat loss through radiation, conduction + convection
- affects movmt of equipment e.g. ball = more dangerous due to unexpected movements (injury)
Strategies: appropriate clothing, longer warm up, use towel to remove water/sweat = reduce heat loss by convection + evaporation, continuing to move = heat
EXAMPLE:
- removing athletes from strenuous conditions = ensure body can manage its own core temp
- Excess exposure to hot conditions = increase risk of
hyperthermia via conduction + radiation
E.g. Aus open tennis court in middle of day in summer can reach in excess 50 degrees = risk to athlete
- Removal = limit risk of dehydration, increased HR + heat illness
- If can’t be removed events must be supported through policies e.g. more regular drink breaks
- cold conditions = body’s core body temp. may drop = increased risk of hypothermia
- If possible postpone training or competing = avoid heat loss + impacts to performance
- If not possible plan ahead to cope with extreme cold + wind by wearing insulated garments
- in extreme weather conditions remove themselves from
envt to ensure body is able to thermoregulate
Environmental Considerations
- Climatic conditions (rain)
Rain
- increases heat lost through convection as water moves across surface of skin
- dangerous if occurs in cold and/or windy conditions
- increases humidity (decreases evaporation)
- increased risk of hyperthermia due to wet clothing
- obvious safety issues (stability + slippery surfaces)
- Strategies:
→ Don’t train/play outdoors during a storm due to possibility of being struck by lightning
→ Cancel any events if it is too wet to avoid injuries + ensure player safety + wellbeing
Environmental Considerations
- Climatic conditions (altitude)
- influence player safety (different O2 concentrations in air at varying altitudes)
- impact on safe sports participation:
→ decrease in performance (less O2 available in air → less O2 in blood → less O2 moving into blood + being transported to working muscles)
→ hypoxia = body doesn’t have enough O2 (dizzy, breathless, lethargy + lightheaded)
→ greater radiation from sun at higher altitudes (greater risk of sunburn = sunscreen should be used) - Strategies employed to support body:
→ Acclimatisation: before comp (2-4 wks) at a higher altitude = adapt to lower concentrations of O2 in air
→ Live high, train low (altitude training): lives at high altitude = increase haemoglobin levels, but trains at low altitude = training can still be done at high intensities (greater O2 transport available to maintain higher intensities for longer, with less waste product)
Environmental Considerations
- Climatic conditions (pollution)
- refers to presence of contaminants either in air or greater envt
- concern for athlete as they are breathing deeply + frequently as they exercise
- can cause health concerns depending on contaminant e.g. cancers, lung infections (chronic bronchitis) + asbestosis
Few strategies other than:
→ wearing a mask
→ not participating
Environmental Considerations
- guidelines for fluid intake
- human body = 70% water, + it is essential for normal function such as thermoregulation + digestion
- 90% of blood plasma is water, therefore adequate water consumption to replace fluid lost through sweat is essential to prevent dehydration + maintain heat loss through evaporation process
- maintain optimal internal temp while exercising
- physical activity = increased fluid loss through sweating + ventilation → this excess fluid loss must be replaced
- events exceeding 1 hour e.g. AFL, fluid intake = vital to
ensure body is still able to perspire = crucial for maintenance of evaporation cooling process - minimises risk of heat stroke or hyperthermia
- Pre performance:
→ 3L over 24hrs before
→ 500mL of water or sports drink at least 4 hrs before,
→ 300mL 10-15 mins prior - During exercise: goal = prevent excessive dehydration
→ Under 60 mins - 150mL of water every 15-20 mins
→ Over 60 mins - 150mL of sports drink every 15-20 mins
→ DO NOT consumer more than 1L per hour of exercise - Post performance: should weigh themselves + check urine = determine how much fluid needs to be consumed
→ Fluid lost should be replaced within 2 hrs after exercise
→ 1.5L of fluid = consumed for every kg of weight lost - sports drinks can decrease fatigue + replenish lost electrolytes, preventing hyponatremia (sodium levels diluted) = enhancing wellbeing
Environmental Considerations
- acclimatisation
- training technique in which athlete experiences a range of climatic stressors e.g. hot + humid
- regular exposure to such conditions in training = helps initiate an adaptation in athlete to become more comfortable in varied conditions
- 60 mins a day for 7-10 days (simulated or real)
- can occur by: live + train in new envt where event held, live + train in another location with an envt similar to host location, stay at home but create simulated training envt
- adjusts to a change in envt. = vital to ensuring body can perform under any condition + maintain performance
e.g. Syd NRL players may find humidity in Nth Qu affects ability to lose heat via evaporation - arriving prior or practising under simulated conditions = train body’s thermoregulatory processes to adapt to humid conditions
→ also well supported by adequate fluid intake as cooling effect of evalpoartion is not as effective in humidity
Heat - higher risk of heat stoke, hyperthermia if not acclimated
- brings about physiological changes including:
→ reduces sweat threshold = cooler faster
→ decreased HR + increased O2 consumption
Cold - higher risk of hypothermia, impeded performance
- brings about physiological changes including:
→ increased metabolic rate
→ improved blood flow to extremities
Altitude - Important if travelling from low to high altitude
- Air is thinner = less O2 is available
- aim: increases red blood cells to increase O2-carrying capacity providing body with maximal O2 during exercise
- Types of altitude training:
→ Live high, train high - max. exposure to altitude (increase red blood cells, increase O2 carrying capacity)
→ Live low, train high - live at sea level of low altitude while training at high altitude (exercise in low O2 but rest at normal O2, only improves performance at altitude; however, as it is harder to train at altitude, intensity of training may decrease = fitness may be lost)
Live high train low - lives at high altitude = increase haemoglobin levels, train low = high intensity training maintained (greater O2 transport available to maintain higher intensities for longer, with less waste product)
Taping + Bandaging
- Preventative taping
- when an athlete tapes a joint e.g. ankle, in order to prevent injury from further occurring → specifically tailored to at-risk body parts of a sport
- used to protect, support or strengthen joint during movt
- used in sports that require agility, speed, power + demand explosive mvmts + frequent changes of direction = place considerable stress on joints e.g. NRL, netball
- this = potential for injury thus prophylactic taping = allows joint movmt, but restricts excessive movmt = preventing injury
- reduces common injuries, prevents overextension of the joint (decrease ROM)
- most common joints taped: ankle, knee, shoulder, wrist
- usually done using a rigid tape e.g. elastoplast = doesn’t stretch, more secure/strong
- can reduce the injury rate by almost 50%
- restricts mvmt by providing neuromuscular sensation → pulling skin = excessive mvmts
- LIMITATIONS
→ develop a reliance on taping = restricts a ROM motion + reduce an athlete’s proprioception
→ decrease stabilising muscle strength + weaken joint
→ skin irritation - Despite this, most professionals e.g. AFL + NRL players = required by clubs to use preventative taping measures on high mobility joints e.g. ankles to prevent injury
Taping + Bandaging
- taping for isolation of injury
- about reducing pain during exercise + preventing further injury
- goals: limit ROM, reduces occurrence of re-injury, increase stability of joint, shift anatomic parts into correct position e.g. patella
- common sports injuries benefit from taping as part of the treatment e.g. sprains
- permits participation in body conditioning exercises to maintain fitness as much as they can during recuperation
e.g. knee injury may be healed, but requires testing in training - provides support while injured area becomes accustomed to demands of full activity + prevent re-injury
- compress soft tissue + reduce inflammation
- provides: structural support by increasing stability of joint + feedback for athlete before pain
LIMITATIONS = SAME AS PREVENTATIVE TAPING
Taping + Bandaging
- bandaging for immediate treatment of injury
- part of RICER
- helps decrease bleeding + inflammation, provide support, especially if injury at joint
- reduces inflammation: applies pressure to injured area + helps force fluid away from area/restricts fluid coming to area (prevent damage from too much inflammation)
- decrease bleeding: decrease debris needing to be cleaned by immune system + speeds up recovery
- decrease movt: limits re-injury + provide support + stability for injured area
- will also restrict movt, but no so much as to impede rehab → should allow for regular muscle contraction + a fair ROM to promote rehab
