Unit 2 Btec Sport - Health Saftey and Injury
Unit 2 Health, Safety and Injury Objective:- * To recognise and understand different types of injuries Types of injuries:- * Muscle strains - tears, pulls and ruptures These are caused by vigorous stretching of a muscle or tendon. In is of regular occurrence in the hamstring and calf muscles when there is failure to warm up correctly before sport. The Achilles tendon of the calf can tear completely this causes sever pain. Tear is where the muscle has been torn, Pull is where the muscle has been stretched and a Rupture is where the muscle completely breaks. We will know when we have pulled torn or strained because there will severe pain and there will be difficulty when trying to use the muscle. There may also be swelling and later on bruising. * Fractured Bones (broken) A fracture is wear the bone cracks or completely snaps. Breaking bones is painful due to the amount of blood vessels and nerves in the bones. Fractures can be categorized in two ways. A Simple Fracture - This is just where the bone cracks. A Compound Fracture - This is where the bone sticks out of the skin. There is often tenderness around the bone making it hard to use and it will most certainly swell causing it to look deformed. * Joint dislocation Dislocation is where the bone is pulled out of its original joint. It is caused by stressing the bone, commonly by violent twisting. It usually
Description of personal warm up.
Description of personal warm up The general effects of warm ups: * Exposes not only muscles but joints and connective tissues to controlled stretching loads. * Decreases muscular tension. * Improved flexibility increases production of synovial fluid and increased efficiency of joint movement. * It increases the body and muscle temperature, which in turn increase muscle elasticity. * Stretching decreases the OBLA due to the onset of anaerobic work without which in turn limits the Delayed Onset of Muscle Soreness (DOMS). * Stretching decreases muscle cramp and increases full ROM in activities to follow and increases relaxation of stretched muscle. * Helps you psychologically prepare. * Increase in the rate that energy is released in the body (metabolic rate) There are 3 main parts to a warm up; I have identified these as: . Pulse raiser 2. Stretching 3. Skill specific exercise I break my warm up down into a simple word; FITT F= Frequency I=Intensity T=time/duration T=Type of activity General warm up Specific warm up F Before every work out/practice F Before every workout/practice I Light to moderate I Light to moderate T 5-10 minutes T 5-10 minutes T A general warm up should T Should include movements and stret- usually include various joint rotations ches that either mimic or are actual gentle twisting and bending movements movements,
P.E. session plan for fartlek training
Session 1 Warm up - I must start by warming up, for this I will proceed with the following instructions. => Start with a short jog up to one end of the gym. Turning pivot as you reach the end into a slightly faster pace until the half way point. Jog back to the starting position. Complete this twice through. => Stretch calf muscles, hamstrings, quads and groin. Do each stretches for 8 seconds each. This will prevent muscles strain and serious injury. => Jog to one of the gym jump and pivot, sprint back to the start => Stretch biceps, triceps and rotate neck and shoulders. => Side step to the left go to one end of the gym, pivot and side step to the right on the way back Training Exercise => Lay out cones like the following diagram... Start Red lines mean to walk Orange lined means to jog Green lines mean to Sprint => Complete the circuit twice => Jog gently on the spot for a 30secs and change to on the spot sprint for 15 secs walk to the start of the circuit => Complete the circuit again twice through Cool Down => Slowly jog to one end of the gym, pivot and walk to the middle then slowly jog back to the start => Stop and stretch calf muscles, hamstrings, quads and groin. However, this time hold the stretches for 12 secs each as the muscles will now be more flexible => Again jog to one end of the gym and walk back to the start => Stretch
Fucus week diary.
Dear Diary, Today wasn't as bad as I thought it would be, there are lots of year10's here too, thank god... I would definitely hate it if there was no one I knew here with me. The hardest part was getting up at 6:30 in the morning; I hate mornings. I was hoping that this week would be like a holiday, waking up late, getting to do stuff in the afternoons, no homework... well so much for no homework, I have to write this English diary. Asha and I (my perfect grammar!) took the no. 40 bus to Times Square, we were early getting there, but we had to wait for Kate and ended up being late anyways. First thing after our lecture from Ms Wathall about how being on time is very important, we had an introduction talk from this California fitness guy (I forgot his name already, opps), basically all we were told was to be sensible on the equipment, and to 'be safe you must be smart'. Such a cliché, everything we do now days commences with a lecture about safety. I don't know why they bother; all it does is to give people ideas about ways to get into trouble... Well we were put into four groups; mine is called 'Female Pride'. The name was Dominic's idea, which is why we all find it hilarious. Every time they call it out we crack up laughing. Since Hip Hop was switched to Friday the first thing we had to do was a Cardio blast YEAY! (not). The idea is to get you heart beating fast. If you
Techniques in Rounders.
Techniques in Rounders Batting In rounders there are two teams and one team will be fielding and the other team will be batting. Each player from the batting team will take it in turn to bat. They will try to hit it as far as they can in order to make rounders by running round the stumps. The techniques that are used in batting are the following: Grip When batting you should have a good firm grip round the handle with one hand. The top of the bat should be pointing towards the sky. All fingers should be round the handle. Bat up high The bat should be held up high so that when you go to swing for the ball it will be a good and strong one. Tactical awareness To be a good batter you must have good tactical awareness so you should look round the field for any gaps that aren't covered or anyone that you know isn't very good at fielding. Position When standing to bat you should be in a comfortable side on position with legs shoulder width apart so that you can get a good 180? swing. You should also be standing on your toes so when you hit the ball you may get away quickly. Eyes on the ball After looking round the field you should always have your eyes on the ball just in case the bowler tries a quick and sharp bowl. Hand eye co-ordination To be a good batter you should have good hand eye co-ordination which is in this case enabling your eyes and arms to work
warm up befor my choosen sport
WARM UP: My chosen sport is netball, I have being playing netball at 8years now at a grass root level, and I have also been part of a team in a local adult league. I train every Thursday in the local sports hall with school. The warm up activities are a crucial part of any exercise regime or sports training. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury.An effective warm up has a number of very important key elements. These elements, or parts, should all be working together to minimize the likelihood of sports injury from physical activity. Warming up should at least consist of the following: * 5 to 10 minutes jogging - to increase body temperature * 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness * 10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner o Lower leg drills o Leg drills o Technique drills 4 to 8 easy run outs over 30 to 60 meters - focus on correct running technique (Tall, Relaxed, Smooth and Drive) Warming up prior to any physical activity does a number of beneficial things: * Increased speed of contraction and relaxation of warmed muscles * Dynamic exercises reduce muscle stiffness * Greater economy of movement because of lowered viscous resistance within warmed muscles *
Exercise Plan for Football Players.
* Title Page * Contents * Introduction * Gentle Exercise * Gentle Exercise Continued * Gentle Exercise Continued * Aerobic Workout * Exercises Using Weight Machines * Aerobic Exercises Using Weight Machines * Exercise Regime Charts * Conclusion * Bibliography Football, being a very energetic sport, means the players should stay fit and healthy. To do this they have a specific exercise plan, this will ensure that the players will not get tired throughout the ninety minute game. In this assignment I am going to devise a possible exercise and fitness plan for this sport. In it I will include, gentle exercise, low level stretch, curl ups for abdominal muscles and mobilising exercises for shoulders and hips. I will include plans for exercises with and without the use of weights. I will add an exercise regime table. I will then evaluate my work. At first the players will have to do a Gentle exercise to warm up. This will help to try and prevent any injuries that may occur, whilst completing the rest of the exercise plan. At first the players will have to stretch their muscles, starting from the top of their bodies. Head and Neck Rotation. * Begin by tilting head back slightly. * Draw chin forwards and level the head. * Keeping head level, return to upright. * Tilt chin forwards, towards the chest. * Ease head backwards, leaving chin downwards * Finish by
Trampoline Safety - Trampolining
Trampoline Safety Trampolining is like any other sport, precautions and safety must be observed. Basic Rules . DO NOT allow more than one person on the trampoline at a time. Use by more than one person at the same time can result in serious injuries. 2. Use trampoline only with mature, knowledgeable supervision. 3. Inspect the trampoline before using it each time. Make sure the frame padding is correctly and securely positioned. Replace any worn, defective or missing parts. 4. Climb on and off the trampoline. It is a dangerous to jump from the trampoline to the floor or ground when getting off, or to jump onto the trampoline when mounting. 5. DO NOT use the trampoline as a springboard to other objects. Whilst on The Trampoline . Learn fundamental bounces and body positions thoroughly before trying more advanced skills 2. Avoid bouncing too high. Stay low until you can control your bounce and repeatedly land in the centre of the trampoline. Control is more important than height. 3. If you feel yourself going towards the edges of the trampoline 'kill the bounce' this is done by flexing you knees when your feet come into contact with the bed of the trampoline. 4. Long hair should be tied back at all times and glasses watches and over Jewellery should be removed. Long sleeves and Trousers should be worn for beginners this avoids burns from the trampoline. 5. DO NOT
Skills you Need for Survival
Skills needed for survival We'll show you here, the basic skills you would need, or find helpful to survive in case of getting lost or stranded on a deserted tropical island. They are: * Starting a Fire * Making a Shelter * Getting Food * Getting Water Before starting, we'll have to know the three basic survival priorities, often called as the "Rule of Three": . Humans cannot survive more than three hours exposed to extreme low-temperature. 2. Humans cannot survive more than three days without water. 3. Humans cannot survive more than three weeks without food. Although this is only an estimate, and it also depends on the situation you're in, and depends on person to person, you should always have this in mind. Knowing, and learning the survival skills would mean increasing the chances of surviving in the survival situation, in this case, on a deserted tropical island. This is why we advise you to know and learn the skills. Fire Making Skill Fire is one of the most important things you would need in survival. Fire provides heat and light. Heat can be useful, as it allows the body to be warmed, wet clothes to be dried, water to be purified, and food to be cooked. Fire also keeps away wild creatures, and so you can have a peace rest at night. And last of all, fire and smoke can be used for signaling very long distances. First of all, you have to understand
Fitness tests
Throughout the course of the Programme, we had done a series of tests. Below are the tests that we carried out. I have decided to explain each test in term to give out a more clear understanding about what it consisted of. Squat Thrusts --> Put your hands on the floor, shoulder width apart. Stretch your legs out behind you as if you are about to do a press up.- In one movement, bring both legs into a tuck position, bending the knees into the chest.- Return to position one. The exercise should be repeated 10-15 times using quick movements. Sit Up's -->Starts by lying flat on your back with arms folded across your front and each hand griping the opposite biceps. Your knees are bent and your feet are held by a partner. You must bring your elbows up to touch your knees and then return to the start position, the movement is repeated for the specified time. The count is progressed as the elbows touch the knees. If the biceps are not griped or the elbows do not touch the knee then that sit up is not counted. Press-Ups --> Lie face down on the floor, elbows bent and hands up by the chest, elbows bent, palms facing forwards. Raise your body up by straightening the arms, keeping your body straight as a plank. Once you have reached the top of the Press Up and your arms have straightened out, hold for a second and slowly lower back down to the starting position. Repeat this for 3-5