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CRITICAL QUESTION 3: What roles do preventative actions play in enhancing…

- - - - Guide exercise prescription. Risk factors taken into account. Programs should be designed with the FITT Principle in mind.
  - - - Cognitive = greater risk of injury as has lower levels of skill. Example: unskilled football player dribbling a soccer ball, looking down the whole time and collides with a defender. Vice versa for autonomous
    - - Poor technique leads to higher injury rates, especially overuse injuries. Generates unnatural forces that pull the body or joints in directions they are not designed for. Vice versa with good technique as they are biomechanically efficient. Produce more power and greater accuracy with less effort.
      - Training important: A rugby player needs to learn how to correctly and safely execute a tackle, ensuring that they place their head in the right position to avoid injury.
  - - - Should be specific to the nature of the sport or activity that the athlete is participating in and are designed to gradually prepare an athlete for the physical and mental components of competition
      - Improve flexibility and strength of the muscles, while also increasing blood flow, ensuring that oxygen delivery is at maximum efficiency. 20-25mins.
      - Should begin with whole body movements that are low in intensity and slowly increase to what will be required during performance.
        
        Should also begin without equipment. For example, a footballer should add a football later to ensure the body already has blood flowing to the working muscles, then do activities with it such as pass, tackle, etc. Finish with mini game to replicate demands.
    - - Increases flexibility, which helps prevent injury and promote wellbeing.
      - Ballistic, static, dynamic (leg swings) and PNF (static stretch followed by isometric contraction with a partner) can be used
    - - Should bring the athlete back to a pre-exercise metabolic state. Prevents DOMS
      - Should begin at a vigorous intensity and slowly decrease in intensity.
      - Helps ensure waste products are removed before exercise is stopped. Results in less carbon dioxide and lactic acid in the muscles and reduces muscle temperature and deliver nutrients for repair.
- - - - Taping is best used for short periods of time when returning from injury, and not as a continual preventative. Long-term taping and reliance decrease stabilising muscle strength and weaken the joint.
  - - - Helps decrease the debris needing to be cleaned by the immune system, which speeds up recovery - allowing a faster return to play.
- - - - CONDUCTION
        
        The transfer of heat between two objects in contact with each other. Generally from hotter object to cooler object. Example: person on a bike puts heat into bike.
      - EVAPORATION
        
        Transfer of heat from the body, to water (sweat), resulting in the water becoming a vapour and taking the heat away with it. Main temp. regulation mechanism. Affected by the humidity of the air.
        
        Can be increased by putting water on surface of body and drinking plenty of fluid. Can also be prevented if cold by using a towel or taking off wet clothes
      - CONVECTION
        
        Heat transferred by mass motion of a fluid, such as air or water, when the heated fluid moves away from the source of heat, taking heat energy with it. Need to lose heat: stand in front of fan or pour water over body.
      - RADIATION
        
        The transfer of internal energy in the form of electromagnetic waves - usually infrared. Least effective. Lose heat: expose skin to environment. Gain heat: gradual exposure to the sun or a fire.
  - - - HOT: dangerous over 25 degrees. Difficult to thermoregulate and lots of sweat = dehydration. Also radiation from environment.
      - COLD: dangerous under 15 degrees. Lose too much heat. Difficult to thermoregulate. Exacerbated by sweat.
    - - Refers to the water concentration in the atmosphere. Makes evaporation less effective.
      - Management: availability of cold water, ice vests, fluid consumption
    - - Rain: Can make playing surfaces slippery and dangerous, negatively impacting the safety of athletes. Example: athletes playing on a wet soccer field without the right studs on their shoes.
      - Together can increase hypothermia. Natural convection
    - - Anywhere above 1500m - lower oxygen levels which impacts on an athlete's health and ability to perform. Less oxygen moving into the blood and being transported to muscles. Influences player safety - hypoxia (life threatening - lack of oxygen, dizziness, imbalance)
      - Greater radiation from the sun resulting in sunburn
    - - Refers to the presence of contaminants either in the air or the greater environment.
      - Biggest concern: air pollution, as athletes breathe deeply and frequently as they exercise. Carbon monoxide inhalation is particularly dangerous. Linked to cancer, chronic bronchitis, etc
      - Management strategies: not participating in areas of pollution, wearing a face mask.
  - - - BEFORE: Must hydrate throughout the day. Approximately 500mL at least 4 hour before exercise and 300mL 10-15mins before. DURING: 150mL every 15-20mins, not more than 1L per hour. AFTER: 1.5L of fluid consumed for every kg of weight lost. Balance with salt consumption.
- - - - Legal and illegal contact rules: particularly important in contact sports like AFL or Rugby Union. Rules where contact can and cannot be made, such as no contact above the shoulders. Many sports adapt rules as new movements and injuries occur.
  - - - Age:
        
        Most sports match by age: football, rugby league, netball, athletics. Psychological and physically grouping of similar athletes.
        
        Limited in ability to reduce injuries and appropriately matching opponents. Growth and development occurs at varying rates and children have varying rates of skill. Example: autonomous AFL player or Sumo wrestler against cognitive opponent not fair.
      - Size:
        
        Popular in combat sports: boxing, martial arts, Greco-Roman wrestling.
        
        Counteracts effects of matching by age: not safe to ask a 40kg 13yo to tackle a 80kg 13 yo
    - - Age and size influence skill level
      - Most sports do this. Can be seen through grading system. Popular in sports like football, netball and martial arts with the belt system
    - - Done for safety reasons. Males have more testosterone than females and so develop larger and stronger muscles. May cause injury and in some cases give a competitive advantage.
  - - - Shin pads, mouth guards, facemasks and shoulder pads
      - Some may be compulsory such as shin pads in football and facemasks for the catcher in baseball; some not compulsory such as helmets in cricket, shoulder pads in rugby
      - Must be comfortable and fitted properly. Encouraged to purchase high quality
    - - Examples: mats that athletes land on in gymnastics, padding around poles in netball, rugby codes
  - - - Must be kept in a safe order and checked regularly or not used: shouldn't be uneven or have divots or holes in them, shouldn't be slippery and wet (poses problems for change of direction and jumping), shouldn't have rubbish on them
    - - Must be kept in working order and checked regularly. Example: regular servicing of a bike before use, replacing shoes that are worn out as shock absorption decreases
      - May result in injuries if not maintained, particularly overuse.
    - - Facilities refer to the venue and surrounds where an activity takes place. Example: pool facilities for swim meets, availability of shade at a cricket match, stability of goal posts in futsal. Need to be safe for both the athletes and spectators. Bathrooms should work, running water and shade should be available
      - Access to defibrillators in case of emergency