Preventing Injury and specific training

Question 1

What should your warm up include ?

Answer 1

• gradual pulse raiser
• stretching
• skill-based practises
• mental preparation

Question 2

How will the performer benefit from doing a warmup?

Answer 2

• body temperature will increase ready for exercise
• stretching will increase the range of movement possible
• there will be a gradual increase in effort towards competition pace
• you’ll be psychologically focused
• movements that will be used in the game will be practised
• less chance of injury
• increase in amount of oxygen been carried to the working muscles

Question 3

Why is cooling down important?

Answer 3

It gets rid of waste products such as lactic acid and prevents injury

Question 4

What should an effective cool down include?

Answer 4

• an activity to maintain an elevated breathing
• A gradual reduction in intensity
• stretching all main muscles used in the activity

Question 5

What are the benefits of a cool down?

Answer 5

• it allows the body to start recover after exercise
• it helps remove carbon dioxide, lactic acid and waste products
• it can help to prevent doms
• it helps prevent blood pooling after an activity

Question 6

List the factors to prevent injury

Answer 6

• intensity of the activity should match the training purpose
• warm up and cool down
• appropriate clothing and footwear
• correct technique
• appropriate rest

Question 7

How is high altitude training carried out?

Answer 7

• individual trains at high altitude
• there is less oxygen in the air at high altitude.
• as a result of the human body makes more red blood cells to help carry oxygen which is available
• therefore by the end of the training the body has more red blood cells
• when the athlete returns to sealevel they will have more red blood cells and the air will contain more oxygen
• this means They can carry vast amounts of oxygen helping them before an aerobic activities

Question 8

What performers does altitude training benefit?

Answer 8

• athletes working aerobically
• endurance athletes

NO BENEFIT TO ANAEROBIC ATHLETES

Question 9

What are the limitations of altitude training?

Answer 9

• altitude sickness
• The benefits are lost quickly
• some people find it hard to train and therefore train less so fitness can actually be lost
• costs to travel to high altitude place

Question 10

What Are the three parts of a training season?

Answer 10

• pre-season
• competition season
• post-season

Question 11

What is the objective of preseason?

Answer 11

• improve aerobic fitness

- improve specific fitnesses or skills eg. Agility

Question 12

What is the objective of peak season?

Answer 12

• maintain fitness levels

Question 13

What is it objective of postseason?

Answer 13

• Rest and recover

- maintain fitness levels e.g. light aerobic training