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How to Optimise Training and Prevent Injury (Types of Injuries (Soft…
How to Optimise Training and Prevent Injury
Preventing injuries
PAR-Q
A PAR-Q should be performed prior to taking part in physical activity
It is a
P
hysical
A
ctivity
R
eadiness
Q
uestionaire
It assesses whether the individual is at risk of injury or may experience a health condition if they take part in exercise
There are a number of steps which can be taken in order to reduce the risk of an individual injuring themselves during physical activity
Play within the rules of sport and apply them correctly
Wear protective clothing and equipment in order to avoid contact injuries, e.g. mouth guards and shin pads
Wear bracing, if required, e.g. knee strap to prevent previous injury
Check the facilities and equipment are safe to use
Ensure an appropriate level of competition (age groups in rugby)
Perform a warm-up before exercising
Perform a cool-down after exercising
Treatment Methods
There are 4 simple steps
R
est
Te injured part of the body should be taken out of action by taking all weight off it and not moving it. This ensures no further damage is done
I
ce
Ice should be pressed against the injured area. The injured area usually becomes swollen and ice helps to reduce the swelling
C
ompression
The injured area should be wrapped in a bandage in order to compress the area and reduce internal bleeding
E
levation
The injured area should be raised above the heart in order to reduce the swelling by allowing blood to return to the heart rather than pooling in the injured area
Performance-enhancing Drugs
Some athletes resort to using banned substances in order to gain an advantage due to gain an advantage due to the benefits of sporting success
Different types of PEDs that can be used
Anabolic Steroids
Positives
Increases muscle mass
Negatives
Kidney problems
Cardiovascular disease
High blood pressure
For power athletes, e.g. an Olympic weightlifter
Beta Blockers
Positives
Improve fine control
Lower arousal and anxiety
Negatives
Heart problems
Dizziness
For athletes who require fine skills, e.g. snooker players
Diuretics
Positive
Weight loss
Help athletes hide other drug use
Negative
Dehydration
Kidney Problems
Cardiovascular problems
Dizziness
For athletes with weight classes, e.g. boxers
Narcotic Analgesics
Positives
Painkillers
Can exercise when injured
Negatives
Addictive
Can lead to over-training
Can make injuries worse
For injured athletes
Growth Hormone
Positives
Increases muscle mass and strength
Improved recovery
Negatives
Increased metabolism
Reduced cardiovascular fitness
Muscle pains
For strength athletes, e.g. weightlifters
Erythropoietin (EPO)
Positive
Increased oxygen-carrying capacity
Exercise for longer
Negative
Heart disease
Stroke
Infection
For endurance athletes, e.g. triathletes
Blood Doping
Positives
Increased oxygen-carrying capacity
Increased aerobic endurance
Negatives
Infection
Heart Disease
Stroke
Allergic reaction
For Endurance Athletes, e.g. marathon runners
Stimulants
Positives
Increased energy
Exercise for longer
Negatives
Heart problems
Can lead to over-training
Addictive
For those who need high energy, e.g. games players
Types of Injuries
Fracture
A break in a bone caused by an impact, long-term wear or a disease
Dislocation
The movement of a bone from the position within a joint in which it is normally held
Concussion
Brief loss of consciousness and confusion caused by contact to the head
Sprain
A muscle injury where the muscle or tendon has been slightly torn
Torn Cartilage
Tearing of the cartilage often brought about by a sudden twist or as a result of osteoarthritis
Soft Tissue Injuries
Abrasion
Damage to the upper layers of the skin often caused by the friction experience when falling over on a rough surface
Golfer's Elbow
An overuse injury which causes the muscles and tendons which attach on the inside of the elbow to become inflamed and painful
Tennis Elbow
An overuse injury which causes the muscles and tendons which attach on the outside of the elbow to become inflamed and painful
Strain
A muscle injury where the muscle or tendon has been slightly torn