Sports Injuries – Lesson 2

*A-Level Physical Education

*Extended Learning

*Research the effects of over training and consider how these could be avoided.

THE EFFECTS OF OVERTRAINING

*Deep muscle soreness

*Nagging injuries

*Difficulty reaching training HR

*Loss of appetite

*Depressed immune system

*Disturbed sleep

*Allow sufficient time for recovery.

*Restore glycogen stores.

*Rest when ill.

*Gradually increase training after illness.

*Techniques to improve sleep.

*Nutritionally balanced diet.

HOW TO AVOID INJURY

Overtraining*It is important to realise that overtraining can occur

within a particular session by placing unrealistic demands on your body, and also between sessions by failing to allow sufficient recovery.

Young Children….can not train in the same way as adults due to the development their body is undergoing.

*Overtraining risks damaging joints and muscles as well as their attitude towards sport.

*Injuries can also include inflammation of tendons, tendonitis and stress fractures.

*For example; Osgood-Schlatter Disease

Osgood-Schlatter Disease

*Common in boys going through growth spurts.

*Overuse training.

*Inflammation of the patellar tendon.

Server’s Disease

*Inflammation of tendon attached to calcaneaous.

*Common in young footballers.

Long Term Athlete Development

*Generic strategy that can be adapted to suit specific activities.

*Designed to assist performers development, from initial participation as a child to elite success/ continued participation as an adult.

*While it focusses on guidance for development, there is also an emphasis on prevention of overtraining.

FUNdamental Stage (5-11)Important points;

*Fun is the main aim!

*Wide range of sports.

*Development of motor skills.

*Development of ABC.

*Speed & endurance developed through FUN games.

*Introduce simple rules and ethics.

*Strength training with own body weight.

Learning to Train Stage (8-12)…teaches children how an why we train.

* Further development of fundamental movement skills.

*General overall sports skills.

* Strength to mange own body weight plus hopping and bounding.

* Endurance with games and relays.

*Basic flexibility exercises.

* Speed, agility, quickness – changing direction.

* Safety aspects of training – warm up, cool down, hydration, stretching.

* 70:30 practice:competition.

The role of Carbohydrate

*Injuries are more likely to occur when an individual is fatigued.

*In order to prevent fatigue setting in, we need to maintain our glycogen stores – through carbohydrates.

*This is usually achieved by consuming carbohydrates in preparation for an activity – possibly glycogen loading.

*It also requires us to replenish our glycogen stores after exercise.

How is a warm up structured?

How does a warm down compare?

Extended Learning

*Research innovative techniques to enhance recovery from exercise, possibly with the use of technology.