4. Make sure you develop the right technique
For example, poor throwing technique for the javelin will result in an arm injury.
- Play at the right level
Chose a team that matches your own ability in physique and in skill.
- Know the rules for the sport
Rules are developed to protect the players as well as test skill. In football, you must now slide in to a tackle with your studs up, and you must wear shin pads.
- Make sure your wearing the correct kit
I f your sports requires protective gear suck as mouth guards or shin pads, padded gloves, helmets, floats etc. Make sure you wear them. The correct footwear is especially important. Many injuries are due to poor footwear. If you have longhair tie it back. Do not wear watches or jewellery that could catch in equipment or clothing. For sports such as wrestling or netball, the fingernails should be kept short
Rest – Movement keeps the blood leaking. So stay still.
Ice – Place an icepack around the injured part for 30 minutes or so. The cold makes the blood vessels constrict, and this reduces bleeding.
Compression – Bandage the injury part firmly using a crepe bandage. This also reduces bleeding
Elevation – Support the limb in an elevated position. This reduces blood flow to the limb because the blood has to flow against gravity.
Flexibility:
Flexibility is the amount of movement around the joint. Good flexibility is important in all sports. In some sports where strength is needed being supple can be a disadvantage e.g. weight lifters.
Howe ever, it is agreed that an increase in the range of movement of any joint will aid their performances and reduces the chances of injury to muscles, tendons and ligaments. I will need to be flexible in my arms and back to be able to pull my arm back far enough to get the power needed to throw.
I will improve my flexibility by doing a range of tests and stretches
The Shoulder Lift:
The aim is to test the measure of flexibility of the shoulders, I will take one stick and one meter ruler, I will lie down on the floor with face down, hold the stick with each hand and raise the stick above the head keeping the chin on the floor. Then my partner will measure the distance the stick has been raised.
Trunk Extension test:
the aim is to test the flexibility of my back. I will need only a meter ruler, I will lie face down on the floor with my hands behind my head with my feet still on the ground. I will raise my head and shoulders as high as possible wile the feet are kept on the floor. Then my partner will measure the distance.
Active Stretching:
I will hold the position at the end point of the stretch for at least 8-12 seconds I mustn’t jerk or bounce because this can cause injury an I will only stretch as far as I am comfortable.
Static Stretching:
Here I will hold a stretch in position for a number of seconds.
Passive Stretching:
Here my partner will do the work for me, holding me in a stretch for several seconds.
By doing these tests and stretches I will be improving
- Longer Stride Length
- Longer pulling effects on throwers arm
- Improved body position for a swimmer
Power:
Power is a mixture of Speed and Strength the ability to transfer energy swiftly. As a result a skilful sports person will have speed and strength. Power is short lived a sports performer can only produce maximum power over a short period of time. Power is important in the javelin so I must concentrate on improving my power
Power = Force x Distance
Time
Power is a mixture of Speed and Strength, the ability to transfer energy swiftly. I will need power in my arms and legs to be able to throw the javelin further and to be able to run faster.
I will improve my power by doing a range of tests and stretches
Dips/Pull-Ups:
I will hold to bars to my side and try to straighten my self raising my feet of the ground whilst keeping them vertical to my back.
I will hold on a bar above my head pulling my self up vertically so my chin touches the bar. On both of these test I will progress by changing the time and amount of dips/pull-ups each time.
Weights:
I will lift weights to improve the amount of muscle in my arms or legs to gain more power. I will be lifting heavy weights but for a short period of time this will improve my explosive power and muscle mass.
A Typical Training Session :
Warm Up
This is light exercise it prepares the muscles and joints for activity and prepares athletes psychologically and should involve flexibility work. The main purposes are to:
Warm the muscles
Increase heart rate
Increase blood flow
Muscles are stretched
Joints able to move more freely
All should be done slowly and gradually
The Training Session
This is the training session. It could be faartlek, interval, game practice and circuit training to develop muscle strength or skill.
I will need to train to my thresholds
Cool down
All sessions should finish with a cool down it is important as the warm up. After exercise a large supply of blood remains in the muscles and if not returned quickly to circulation pooling of blood could occur and you may collapse. I will start of by stretching once more but I will hold my stretches for 30 seconds this will improve my flexibility I will perform a light jog just like the last one touching my rear end with the tips of my toes and pulling my knees up high
Specificity
Every exercise has a specific effect on the body. To increase muscular strength of the arms it is important for the person to do exercises that involve the arms. Training the legs does not improve the strength of the arms. Sprinters need to practise sprinting and speed work where a marathon runner needs to practise stamina events.
This means that you decide what you are going to work on and then choose the right exercises. To improve in a sport you must exercise the muscles used in that sport. Placing the heart under stress by running, swimming, cycling for prolonged periods can cause cardio vascular improvement. In the same manner, the only way to improve balance that is needed for surfing is to practice for prolonged periods. A training programme must be designed to suit you.
Progression
To improve fitness you need to overload it. This means that the person exercising must work harder than usual. The extra strain on the system is called STRESS. Over time the body adapts to meet the increased demand by getting fitter. You can overload your body in four ways
Frequency:- How often you do it. For example start exercising twice a week then building it up to three or four times a week.
Intensity:- How hard you work. Running faster lift heavier weights or stretching further during training.
Time:- The time spent on exercising. If you are unfit you might start at 10 minutes a day and work up to 30 minutes a day.
Type:- It is important that the type of training matches the event that is being prepared for.
Reversibility
When you stop exercising, the benefits gained are reversed (atrophy). Anyone who stops training will lose the good effects of the training that has been built up. It only takes three to four weeks of no exercise for the body to lose it. The greatest decrease in fitness can be seen in aerobic system, due to the muscles losing their efficiency since they do not use oxygen rapidly. Anaerobic activities are not affected as quickly.
Tedium
It is also important that the type of training is interesting and varied so the athlete does not get tired of doing the different training sessions.
Heart Rate
Your muscles use to kinds of energy systems Aerobic and Anaerobic
Maximum Heart Rate = 220 – Your Age
Aerobic or Anaerobic?
Most of the time muscles work aerobically. That means that they use oxygen for energy. However, running flat out they work anaerobically. They do not use oxygen and they become tired very quickly.
Most sports are a mixture of aerobic and anaerobic work . training makes both energy systems work better . however, there fore, you must decide the best mix of training. The harder you train the faster your heartbeats. So heart rate is an indicator of hw hard you are working and which energy system is best for you. The fastest your heart rate can go is your Maximum Heart rate
Recovery Rate
Your recovery rate is how quickly you body gets back to normal after exercise. Your heart rate slows down and returns to its resting heart rate. How long this takes depends on how fit you are.
The fitter you are the quicker this happens. Your body will also take time to remove any lactic acid, that has been produced during exercise again, fitter people tend to recover quicker.
Developing Strength:
The only way to improve strength is to work against resistance; however the training must be specific and target the type of strength that is needed. That is being strengths for endurance evens of explosive (mine will be explosive) .
To gain strength in endurance events light weights and several reps are made. In explosive strength then the training would involve heavy weights and few reps.
To improve explosive strength do the following:
Hold a heave load stationary to improve static strength
Move it to in prove dynamic strength
Move it faster to improve power
Types Of Muscular Contraction:
Isotonic Contraction
In this type of contraction, the muscle develops tension to overcome the resistance together with other body parts E.g. lifting any object.
Isokinetic Contraction
This refers to muscular contraction at a constant speed over the full range of movement.
Isometric Contraction – Without Moving
The muscular contraction does not involve movement of a joint and is commonly performed when trying to move a solid object. It is often called STATIC contraction.
All About Carbohydrates Loading And Potatoes:
Potatoes are important for sports people who participate in events that last longer than 90 minutes. During sporting activity the energy in the body is in the form of glycogen which is stored in the liver. When the glycogen stores are depleted, the body has to use alternative energy sources like fat and protein. These are not ideal sources of energy causing fatigue and eventually the athlete might have to stop altogether.
To perform at optimum level during competitive events like marathons and cycling events, athletes start loading their carbohydrate levels three days before the big event. This is done by eating carbohydrates rich diets with minimal protein and fat.
Carbohydrates should be taken during as well as after exercise. Professor Tim Noakes, world renowned sports authority and author of numerous books, has found that potatoes are ideal for carbo-loading, because they are complex carbohydrates, providing the fuel as well as the necessary vitamins and minerals. Potatoes are rich in water so they keep in re-hydration of lost water during exercise. Therefore, potatoes, if used as part of the carbo-loading diet, can improve performance
Also these foods contain Carbohydrates:
Bread, Pasta And Rice
Fruit And Vegetables
Breakfast cereals and porridge
Beaked Beans on Toast
Ice Cream And Milk Shakes
Also :
Eat lean white meat e.g. chicken or turkey or fish rather than red meat
Grill rather than fry
Drink at least two glasses of water with each meal even if your not thirsty.
