Preventing Injury & Cool Downs & Warm Ups Flashcards
Give 9 ways to prevent injury
Don't over train Wear appropriate clothing Always use correct technique Stretch but don't over stretch Use taping and bracing Always warm up and cool down and recover Keep hydrated Match up training and intensity to individual needs
Why do you always need to use correct technique
So you can performer at your best potentional and avoid performing it a way that Calum’s cause you to injure somethung
Why shouldn’t you over train
So your muscles don’t get fatigued and you could become too tired to perform
Why should you keep hydrated
This will keep your body functioning normally throughout and avoid muscle fatigue or cramps
It’s a basic need
What are the 3 training seasons
Preseason/ preparation
Competitive/ peak/ playing
Post-season/ closed season/transition
Overview of pre season
Means general aerobic fitness, strength and muscular endurance and rest of complements of fitness
Practice skills
Overview of comparative season
Take part in competition and optimising their skills
Overview of post season
Test and recover
Light training only
Fully rested for pre season
Give 3 reasons to warm up
Raises body temp
Increases range of movement at all joint
Increases amount of oxygen delivered to working muscles
What does a warm up do (3)
Prepares body for physical activity
Reduces chance of injury
Prepares mind for what your about to do
What are the 4 parts of a warm up
Pulse raising
Stretching skills practice
Mental preparation
Reasons for a cool down
Allows body to recover from exercise
Reduces performers heart rate back to resting
Helps remove waste products
Prevents and removes the likelihood of DOMS
What are DOMS
Delayed Onset Muscle Soreness
Is the pain you feel in your muscles after exercise
What are the 2 stages of cold downs
Pulse lowering which reduces the heart rate
Stretching which lengthens and relaxes the worked muscles
