Unit 3 - Preventing injuries Flashcards
Do not over train
Over training occurs when a performer trains too hard. A performers levels of fitness and the type of training they are doing influences how much is too much.
Wearing appropriate clothing and footwear
Wearing appropriate clothing and footwear or failing to wear certain items of clothing may lead to an injury
e.g Basketball shoes for grip
Shin pads for protection
Do not overstretch or bounce while stretching
Stretching is very beneficial, but over stretching leads to sprains and strains
Define sprain
The ligaments are stretched too much or tear
Define strain
The muscles or tendons are stretched to much or tear
Use taping or bracing where appropriate
Taping or bracing helps prevent injuries to soft tissues or soft joints. It is also used to treat injuries or to help take the stress of affected areas.
Always use the correct technique
Failure to use the correct technique can lead to injury, especially when working with free weights. This is why inexperienced athlete should use resistance machines before progressing onto heavier free weights.
Keep hydrated
It is important that an athletes body contains enough water to function normally and avoid fatigue, muscle cramps and dizziness is caused by dehydration.
Always warm up and cool down
A warm up generally revs up your cardio vascular system by raising your body temperature and increasing blood flow to your muscles.
Cooling down after your workout allows for gradual recovery of pre-exercise heart rate and blood pressure
Failure to do so will massively increase the chance of injury
Take adequate rest
If you train to hard, adaptations will not take place. Make sure you have enough rest in between sessions to allow recovery.