Physical Training

What are the three primary components of an effective warm up?

pulse raising activity - loosen joints + increases stroke volume meaning more oxygen can reach the muscles
stretching - increases range of motion - reducing injury risk
sport specific activity - increased confidence + develops sports core skills

What are the three primary components of an effective cool?

light jog - allows cardiac levels to gradually decrease
stretching - blood flow is increased allowing faster recovery
refuelling - carbohydrates replace glycogen + protein helps adaption process by rebuilding them stronger

What is a PAR-Q questionnaire?

Physical Activity Readiness Questionnaire - method of uncovering health and lifestyle issues prior to an exercise programme starting

What are two primary methods of preventing injury in sporting performances?

follow all rules and apply them fairly
use protective equipment and clothing at all times and ensure that all protection is in good working condition

What are the seven types of sports injuries?

concussion - fractures - dislocation - sprain - overuse injury - abrasion - torn cartilage

What is concussion and the treatment?

caused by violent impacts to the head - medical treatment should always be sought and then monitored

What are fractures and the treatment?

broken bones caused by impact - may require surgery and should sought medical treatment

What is a dislocation?

joint injuries that occur when the bones meeting at the joint are dislodged through impact

What is a sprain and the treatment?

damage to a ligament that crosses a joint - treated using the RICE method

What is a over-use injury and the treatment?

due to repetitive actions or poor technique - principle of rest and recovery is applied effectively during training then overuse injuries should not occur

What is abrasion and the treatment?

damage to the skin caused by impacts and collisions - initially treated by compressing the affected area

What is a torn cartilage and the treatment?

Cartilage lines the end of bones and can be damaged through twisting actions - damaged cartilage is normally removed by a surgical procedure

What is RICE?

Rest Ice Compression Elevation

What are the 8 performance enhancing drugs?

anabolic steroids - growth hormone - erythropoietin (EPO)/peptide hormones - blood doping - diuretics - stimulants - beta blockers - narcotic analgesics

What are anabolic steroids?

help the athlete to make rapid increases in strength and recovery from high intensity movements - steroids are thought to cause severe mood swings when used in large quantities and may cause heart disease in some people

What are growth hormones?

naturally occurring hormone that causes the body to grow but is also used by athletes as an anabolic agent to increase muscle growth

What are erythropoietin (EPO)/peptide hormones?

naturally occurring hormone that causes the body to make more red blood cells - using EPO can increase blood pressure and can reduce the body's natural capacity to make EPO

What is blood doping?

nvolves removing blood and then re-transfusing it a few weeks later after the lost red blood cells have been replaced - cardiovascular fitness is enhanced in the short term but there is a serious risk of infections and illness as a result

What are diuretics?

cause the body to produce more urine - mask the presence of other drugs - cause rapid weight loss

What are stimulants?

increase alertness and improve performance in games by reducing reaction time - helps to better transport fat in the blood and decrease the impact of pain

What are beta blockers?

help a performer to keep calm and prevent the hands from shaking

What are narcotic analgesics?

painkillers that are used to help an injured athlete continue to train and perform in big competitions despite their injury