Optomising Training And Preventing Injuries (PAPER 1) Flashcards
How do we prevent injuries in PE lessons?
Kit checks
Use of safety equipment like crash mats
A warm-up and cool-down
Pitch inspection
Instructions about technique and safety
Correct clothing – what should I wear?
Comfortable clothing that allows a full range of movement.
No clothing that could injure an opponent (or team mate).
Jewellery should be removed or taped over if cannot be removed.
Protective gear appropriate to the activity should be worn - this is sometimes compulsory as part of the rules e.g shin pads in football.
Footwear
Sprinters need sprinting spikes for better grip to help them run faster whereas road runners e.g marathon need special footwear as pounding the roads takes its toll on the feet, ankles, knees and hip joints as well as the leg muscles especially the gastrocnemius.
Checking equipment and facilities
Before sporting activity commences, organisers or match officials must check that the playing area is safe and secure and that any equipment is in good condition.
The specific checks needed will vary considerable according to the activity for example pitches must be checked for glass and other sharp objects, sports halls need to be checked for wet or damaged floors and markings are clearly visible.
Playing to the rules of competition
All games and sports have rules so that there can be fair competition. Rules help to ensure safety, structure, enjoyment and help games to flow. Players can be heavily fined and/or banned for overaggressive play outside the rules and spirit of ‘fair play’. Over aggression or professional fouls can cause serious injuries, which could threaten a players career.
Physical readiness – PAR-Q
Anyone who is going to start a personal exercise programme or take part in physical activity must first make sure they are ready to do so.
The physical activity readiness questionnaire (PAR-Q) needs to be answered. It is a screening tool that anyone can use on themselves.
It will identify the small number of adults for whom physical activity may be inappropriate or those that should receive medical advice to find out what activity may be most suitable
A medical examination may also be advisable. This preparation should highlight any potential problems that could determine which activity to choose and how often to take part.
Warming-up
By warming-up properly you will reduce the risk of soft tissue injuries like pulled muscles, strains and sprains.
The aim of a good warm-up is to gradually prepare the body for exercise.
A thorough warm-up should consist of three main stages:
* Pulse Raiser
* Stretches
* Drills (Sport Specific)
Psychologically prepare
Cooling down
A cool-down should consist of some light aerobic work followed by stretches. Remember that cooling down serves not to prevent injury but to disperse lactic acid, preventing muscles and joints becoming stiff and sore
Rio Ferdinand
Footballer (Man Utd at the time)
Banned for 8 months for missing a drugs test.
Missed seconf half of football season including Euro 2004 finals
He failed to provide a sample to drug testers.
He was also fined £50,000 plus costs
Despite all this, once the ban was over he began playing again until retiring recently and is now a respected pundit
Christine Ohurugu
Athletics (400m runner)
Banned for 1 yr for missing 3 drugs tests in 2006
Returned to win gold at 2007 World Championships, 2008 Olympic champion and 2012 Silver medalist.
Justin Gatlin
American 100m sprinter.
Was world champion in 2005 over 100m and 200m
Banned 2006-2010 for failing a 2nd drugs test, testing positive for testosterone.
He had previously been banned for 1 year in 2001, testing positive for amphetamines. This made him a controversial figure in the sport.
In 2017 he beat Usain Bolt to World championship gold at the age of 35. Many questioned how he beat Bolt and was able to run such a fast time as such an advanced age for a sprinter. This was to be Bolts last race.
Lance Armstrong – Blood doping and Tour De France
In 2012 he was stripped of his titles and given a lifetime ban after it emerged that he used performance-enhancing drugs to achieve his success
What is a drug?
A drug is a substance that can be taken in a variety of ways to produce expected and welcome physical or psychological effects on the person taking it
So what is a Performance-enhancing drug in sport?
These are drugs or substances that can enhance/improve an athlete’s performance in some way.
This can be either in physical activity and training and competition
Some are socially acceptable and others are illegal (in sport)
Why do athletes take drugs?
They provide the performer with an unfair advantage
Improve performance so they can compete at a higher level than they would otherwise have reached
May be encouraged to do so by their coaches or fellow athletes
The admiration & praise received
Subsequent money received because of winning e.g Olympic gold medal in some sports is said to be worth a million dollars in endorsements, sponsership etc
Life of a competitive sportsperson is comparatively short, and so they must be well known enough and earn enough money to be able to live comfortably after their competitive life has finished.
Anabolic Steroids
The most commonly used illegal performance enhancing drug
These are artificially produced hormones that mimic testosterone
Anabolic Steroids Positives
A performer taking these drugs will experience increase muscle and bone growth
Their recovery time will also be shorter
This allows the performer to train harder and more frequently
They get stronger in shorter period of time
Anabolic Steroids Used by:
Performers that require high levels of muscular strength, endurance and power
E.g Sprinters and weightlifters
Anabolic Steroids – Negative Side effects
Increased risk of heart attacks and heart disease
Organ damage
Increased risk of muscle injury
Infertility in women
Physical effects such as hair loss
Acne
Enlarged breasts in men
Facial hair and deeper voices in women
Emotional side effects include making them more aggressive and increasing the likelihood of depression
Diuretics
These remove fluid from the body by increasing the rate of urination
Diuretics Positives
These drugs can help a performer lose weight quickly in sports
They are sometimes referred to as masking agents because they reduce the concentration of other prohibited substances
As the performer urinates more, the substance
leaves their body faster – this means the performer is
more likely to get a clear result on a drugs test.
Diuretics Used by:
Sports that have weight categories
E.g boxing, judo and horse racing.
An athlete that wants to mask the presence of
another PED
Diuretics – Negative Side effects
Kidney failure
Heart failure
Muscle cramps
Headaches
Dizziness
Dehydration, which can cause dizziness, muscle cramps, headaches and nausea
Long term effects such as kidney problems in later years
Narcotic Analgesics (Painkillers)
Narcotic Analgesics are prohibited drugs that reduce the feeling of pain
Narcotic Analgesics (Painkillers) Positives
One of the well-known narcotic analgesics is Morphine which can mask the pain from overtraining or muscle fatigue.
This means performers can gain an unfair advantage as it allows them to train harder than their opponents
They can train even if they are injured or ill
Narcotic Analgesics (Painkillers) Used by:
Any sport where there is injury
Narcotic Analgesics – Side effects
The performer does not feel pain and can continue training - there is risk of further injury or complete exhaustion.
Loss of concentration
Loss of balance
Loss of coordination
Emotional apathy – a lack of interest and enthusiasm and hallucinations (morphine)
Respiratory depression – this is where the drug slows down breathing and the amount of oxygen entering the bloodstream is reduced.
Stimulants
They are the second most commonly used drugs in sport
This group of drugs includes amphetamines, ephedrine and cocaine as well as nicotine and caffeine
These influence the central nervous system - speeding up parts of the brain and body
Stimulants Positives
They increase mental and physical alertness
They help overcome tiredness
They are also useful to offset the effects of lactic acid on muscles
Stimulants Used by:
Athletes who need to be more alert e.g Sprinter, Long distance cyclists have been found to use stimulants to maintain their focus and perform for longer
Any athlete who wants to feel stimulated
Stimulants – Negative Side effects
Increased aggression
Increased HR
Increased Blood Pressure
Addictive – amphetamines in particular are highly addictive. An overdose can be fatal
They can mask the sign of serious injuries
Peptide Hormones
They are a group of drugs that stimulate the production of naturally occurring hormones:
Erythropoietin (EPO) : is a Peptide Hormone that is naturally produced in the kidneys that regulates the production of red blood cells. EPO
Human Growth Hormone (HGH) : is a naturally occurring hormone that causes the body to grow but is also used by athletes as an anabolic agent to increase muscle growth.
Positives EPO :
The hormone increased the red blood cell count so more oxygen is carried to working muscles. This can increase a performers aerobic capacity allowing them to perform at a higher intensity for longer period of time before fatigue sets in
EPO is used by:
Aerobic athletes e.g cyclists, marathon runners
Positives HGH :
Muscle Hypertrophy, Increased Muscular Strength
Increased metabolic rate = burn more fat
Speeds Recovery
HGH is used by:
Strength athletes e.g javelin thrower, sprinter
Erythropoietin (EPO)
is a Peptide Hormone that is naturally produced in the kidneys that regulates the production of red blood cells.
Human Growth Hormone (HGH)
is a naturally occurring hormone that causes the body to grow but is also used by athletes as an anabolic agent to increase muscle growth.
Negative Side Effects EPO
The blood becomes viscous (thicker)
This means an increased risk of heart attacks and stroke
Negative Side Effects HGH
Increased risk of muscle/joint pain
Increased risk of fluid retention/swelling
Beta Blockers
Beta blockers are a legally prescribed drug - can be given to the public
These are given to block the effect of adrenaline and reducing the heart rate.
Beta Blockers Positives
They have a calming and relaxing effect on the body
They also relieve muscles tension and reduce blood pressure
They also improve fine motor control and precision
Beta Blockers Used by:
Useful for athletes whose events require high precision and a calm mind such as Archery and Diving, Darts, Snooker, Formula 1 Driving/Motorsports
Beta Blockers – Side effects
Nausea and diarrhoea
Tiredness
Depression
Insomnia and nightmares
Beta blockers can reduce a fit person’s heart rate to a dangerous level
Can also increase your chances of heart disease in later life
Blood Doping (Method not Drug)
This involved removing blood from an athlete a few weeks before competition
The blood is frozen and then injected back into the body just before the competition
Blood Doping Positives
This increases the number of red blood cells in the blood stream
More red blood cells = higher oxygen carrying capacity = increased aerobic capacity = performing for a longer period of time before fatigue sets in.
Recovery time will also be shorter
Blood Doping Used by:
Blood doping accusations are often found among endurance athletes such as marathon runners and long distance cyclists e.g Lance Armstrong
Blood Doping Process - Negative Side effects
It can increase the risk of heart attack or a stroke
It can also increase the risk of an embolism, which is a blocked blood vessel. This is because blood doping causes the blood to become thicker.
There is also a risk of infection as needles are used
Blood Doping Process
1) athlete gets blood taken out from body
2) blood put in centrifuge, where red blood cells are foreced to the bottom of the tube
3) the liquid part of the blood is drawn out from the top and re injected into the athlete
4) red blood cells are frozen
5) red blood cells are re injected into the athlete , so they can carry more oxygen
