preparation and training methods/ injury Flashcards
Quantitative
- factual
- numerical
Qualitative
- subjective
- feelings, opinions, emotions
Objective
- facts
- measurable
- reliable
Subjective
- personal opinions
- assumptions
- believes
Physiological effects of a warm up
- reduces possibility of injury by increasing elasticity
- efficient movement at joints through increased production of synovial fluid
Principles of training: SPORR
- Specificity
- Progression
- Overload
- Reversibility
- Recovery
Specificity
relevant, suited & specific to your sport
Progression
- Training gradually increased
Overload
Making your body work harder than normal to improve it
progressive overload: performer gradually trains harder throughout training programme
Reversibility
If training stops then reverse effects happen
Recovery
rest days to allow body to recover
Overload- FITT
- Frequency- increasing sessions
- Intensity- training harder
- Time- duration spent training
- Type- using different forms of exercise
Tapering
reducing the volume and or intensity of training prior to competition
Peaking
planning training so performer peaks both physical and mentally for a major competition
Macrocycle
largest training period- usually a year long
Mesocycle
usually 4-12 weeks
Microcycle
one week or a few days of training
Methods of training
- circuit training
- weight training
- continuous training
- fartlek training
- interval training
acute injury
injuries that happen suddenly
A fracture, dislocation, sprains and strains
acute injury symptoms
- swelling
- sudden pain
- restricted movement
Chronic injury
overuse injuries- occur over a long period of time
stress fracture, Achilles tendonitis & tennis elbow
chronic injury symptoms
- pain when you exercise
- dull ache at rest
- swelling
Injury prevention methods
- screening
- protective equipment
- warm up
- improved flexibility
- Taping & Bracing
Screening
identifies risks of complications from exercise and enhance performance
Protective equipment
reduces injuries in sport
Warm up
- increase elasticity of muscles
- increase heart rate and respiratory rate
- increase delivery of oxygen to muscles
- cause vascular shunt to happen
Flexibility training
Stretching
stretching
- Active- involves contraction of one group of muscles to cause stretch in opposing muscles
- passive- using external force to cause a stretch
- ballistic- bouncing movements to push joint to range of motion
- static- stretching without movement
Taping
Taping- using strong tape to restrict movement and give stability this decreases the risk of injury
Bracing
more substantial than taping, give extra stability to the joints and muscles that might be weak due to injury
Injury rehabilitation methods
- proprioceptive training
- strength training
- hydrotherapy
- hyperbaric chamber
- cryotherapy
Proprioceptive training
used to restore angles and position of the joints and reduce the chance of the injury happening again
strength training
- machine weights
- free weights
- therabands
- body weight exercise
Hyperbaric chambers
- improves recovery time
- chamber consists of 100% oxygen- this can diffuse more oxygen to injured site
- helps stimulate white blood cell activity and increased blood flow to injured area
Cryotherapy
Ice baths are a form of cryotherapy- used for recovery
aim to reduce swelling and inflammation by reducing blood flow to injured area.
Hydrotherapy
involves submerging in warm water which improves blood flow and relaxes muscles
exercising against the water helps strengthen injured area
