injury prevention Flashcards
paper 1
what are the different ways to prevent injury
- complete a warm up
- avoid over stretching
- avoid over training
- take adequate rest
- use taping or bracing
- remain hydrated
- wear appropriate clothing and footwear
- use correct technique
how does completing a warm up prevent injury
- should be completed to: increase the temperature in the muscles, tendons and ligaments
- this increases the elasticity which will help prevent muscle pulls and strains
how does avoiding overstretching prevent injury
should be completed carefully without overstretching or bouncing as this can result in a muscle strain
how does avoiding overtraining prevent injury
- if you train too hard adaptations will not take place
- e.g. lifting too heavy weights can cause an injury such as a strain
how does taking adequate rest prevent injury
- training programmes should include rest days
- make sure you have enough resting between sessions to allow for recovery
how does using taping or bracing prevent injury
- when necessary taping and bracing can be used to provide additional support to joints and muscles
- e.g. an ankle support can reduce the chance of a twisted ankle (strain)
how does remaining hydrated prevent injury
- maintain an appropriate level of hydration by drinking water
- if you don’t maintain your hydration levels you can become dehydrated, this can lead to dizziness and nausea
how does wearing appropriate clothing and footwear prevent injury
- this may include non-slip footwear such as boots to prevent ankle injuries
- gum shield to protect the teeth in boxing and rugby
- shin pads to reduce the impact on the shins in football and hockey
how does using the correct technique prevent injury
- when completing any activity, using correct technique will lead to better results
- e.g. when lifting weight or throwing the javelin
what is high altitude training
a form of aerobic training
describe high altitude training
- there are fewer air molecules at altitude -> this means there is less O2 available to take into the body, therefore less O2 available to get to the working muscles (the body’s O2 carrying capacity is reduced at high altitude)
- when they first try altitude training their performance will be worse
- however after several weeks their body will adapt (more RBC and haemoglobin)
- when they return to sea level, they will have an advantage because their O2 carrying capacity will have increased
what are the benefits of high altitude training
- increased RBC production
- increased oxygen carrying capacity
- a greater amount of oxygen being transported to the working muscles once athletes return to sea level
which athletes is high altitude training beneficial for
- endurance athletes who rely on aerobic energy production
- e.g. marathon runners and triathletes
what are the limitations of high altitude training
- adaptations take time
- expensive to live away from home
- timing of training for competitions needs careful planning
- altitude sickness (nausea caused by training at altitude)
- limited to aerobic activities (no effect on anaerobic events)
- can make it harder to train at high intensities needed for anaerobic activities
