hms study notes
HMS study notes HSC
Outcomes to be assessed
Classification, assessment, management and prevention of sporting injuries
▪ Return-to-play policy and procedures, including application to different sports, responsibility
▪ Yearly training program for an individual and a group sport
▪ Individual and group sports apply psychological strategies, optimising arousal and management of stress and anxiety, to improve participation and performance
▪ Strategies and tactics are applied to individual and group sports
▪ Use of performance/fitness testing for recreational participants and elite athletes to improve their health, participation and performance
Yearly training program for an individual and a group sport
A yearly training program is often referred to as a periodisation chart or yearly plan. A yearly training program will differ in some ways for an individual and a group sport.
Effective planning requires the training year be divided into manageable sections Often governing sporting bodies dictate competition dates and so a coach’s yearly training program needs to be planned around these dates, ensuring athletes can peak (perform their best) at the right time.
Phases of competition: pre-season, in-season and off-season.
Pre-season
This phase might last from six to 12 weeks or longer. High volume of training at moderate levels of intensity
Training sessions are longer in effort to increase stamina and mental aspects.
Aim is to - develop fitness components- develop technique – introduce strategies – teach appropriate mental skills.
can be achieved through – continuous training – speed development, resistant work, circuits – fartlek training
Important fitness components such as speed, strength and flexibility need to receive specific attention.
In season
maintaining fitness developed in the pre-season phase is continued. However, a general increase in intensity is matched by a corresponding decrease in volume.
Aim is to – maintain stamina, practise and improve tactics and strategies - perfect skill execution – gain competitive experience – continue working on mental skills
Best achieved through – use of highly specific skills, conditioning training, work on fitness components, strength, power, agility, flexibility and speed
Off-season
physical and mental recovery from training and competition.
It provides time for general refreshment, allowing both mental and physical abilities to recuperate.
The off-season phase is characterised by:
one week of total rest
remaining weeks consisting of active rest, with training sessions being reduced to a couple of times per week and a corresponding reduction in both volume and intensity
maintenance of strength and flexibility
work on weaknesses, such as injuries, or perhaps on specific technical skills.
Subphases
macrocycles are long-term planning periods or overviews for example a yearly plan
it also references training specifics such as volume and intensity over a period of time and maintenance or increase of fitness components
mesocycles 4-8 weeks plans out an overview of the next month or two which could be used to map out the preseason and in season.
micro cycles are short training cycles containing specific details and usually cover a period of about 7–10 days This allows for detailed planning and specific objectives to be achieved in that upcoming week or 10 days.
peaking and tapering
peaking the phase of training in which performance is optimised to meet the demands of a race, competition or series
Peaking happens when you see the benefits of using the right volume and intensity of training.
When this occurs, a number of physiological indicators are apparent, including:
a state of excellent health
superior neuromuscular coordination.
tapering a period immediately before competition when the volume is reduced but intensity stays same or increases
A tapering period is fundamental for allowing tissue to rebuild and for the full replacement of energy stores.
The aim of tapering is to remove built-up fatigue which has developed over a long period of training
Types of tapering
The linear taper reduces volume and intensity gradually over the designated time period.
The step taper involves a 33 per cent reduction in training volume in the first week followed by a further 33 per cent reduction in the second week.
The exponential, slow decay taper has a greater reduction in training load at the beginning of the taper, gradually levelling off at 40–50 per cent.
The exponential, fast decay taper has a greater reduction in training at the beginning, with the training load reduced to 20–30 per cent.
Sport-Specific Attributes (Fitness Components & Skill Requirements) –
Sport-specific attributes are the fitness components and skills needed for a particular sport and are important when planning a yearly training program.
Training subphases allow athletes to focus on individual weaknesses, such as improving fitness or developing specific skills.
Coaches may use testing, monitoring, evaluation, loading, volume, and intensity to target these areas.
General fitness is developed first, usually early in the pre-season.
Sport-specific fitness is trained later in the pre-season once a base level of fitness has been built.
Example: a 400 m sprinter first develops general fitness (running, strength, flexibility), then focuses on power and speed for racing.
In team sports, athletes may train differently because their positions require different attributes.
Example: a midfielder may focus on aerobic fitness, while a goalkeeper focuses more on skill development.
▪ Individual and group sports apply psychological strategies, optimising arousal and management of stress and anxiety, to improve participation and performance
Psychological strategies
improve performance through mental training and goal setting. Better understanding of specific psychological influences, particularly optimising arousal, managing stress and anxiety management is important and can help improve participation and performance.
The way an athlete thinks prior to and during performance can significantly impact performance or even their willingness to participate
Anxiety - is predominantly a psychological process characterised by fear or apprehension in anticipation of confronting a situation perceived to be potentially threatening.
State - anxiety is situational: for example, occurring during a high-stress event such as a grand final.
Trait – general level of stress that is characteristic of each individual, refers to everyday situations
Stress - Stress is the non-specific response of the body to a demand placed on it. It is a normal part of everyday life, but it can negatively impact athletes.
It is characterised by:
increased glucose production to provide extra fuel
more oxygen to the lungs
In practice and competitive sporting environments, they can develop from:
personal pressure — individual pressure felt by the desire to win, achieve or fulfil goals
competition pressure — pressure from opponents on the field of play
social pressure — pressure from coaches, parents, peers and others who are looked up to by the athlete
physical pressure — the pressure of having to perform skills under the demands of competition.
Optimising arousal
Arousal - is a specific level of anxiety and can be experienced prior to and during a performance. It is different from anxiety. While anxiety is mainly a psychological state, arousal is essentially a physiological process.
optimal arousal - which is the ideal level of physiological readiness to perform well.
Both over-arousal and under-arousal contribute to adverse performance.
Factors affecting optimal arousal include :
self-expectation — how the individual expects to perform
financial pressures — whether the individual’s livelihood depends on their performance
the level of competition — whether the individual is playing a round or a final
the degree of difficulty — with higher levels of arousal generally being associated with more difficult tasks.
management of stress and anxiety, to improve participation and performance
concentration/attention skills (manage stress and anxiety)
mental rehearsal/visualisation (manage stress and anxiety and optimise arousal)
relaxation techniques (manage stress and anxiety)
goal setting (optimal arousal)
concentration (focusing)
is the ability to link movement and awareness to the extent that the individual can focus on doing, rather than on thinking about doing
The ability to widen and narrow attention skills can be developed through training
can be improved by – focusing on the process rather than the outcome, attention on technique
Intense concentration – gymnastics, high jump, discuss
Intervals of high concentration – football, rugby league, touch football
Extreme level of concentration – triathlons, marathon, tennis
Mental rehearsal/ visualization
the technique of picturing the performance or skill before executing it
It provides extra practice, especially when physical training isn’t possible due to bad weather, illness or injury.
The importance of mental rehearsal to improving performance is that it:
can help the body to achieve optimal arousal
provides a clear idea of what has to be done
to be totally effective, mental rehearsal requires:
vivid, realistic pictures at performance speed in the mind
a narrowing of thoughts to exclude distractions
practice, so the process can be ‘turned on’ when required.
Relaxation techniques
Without the use of relaxation techniques, an athlete may be unable to reproduce in competition what has been learned in training because other factors interfere with their concentration.
techniques commonly used by athletes include:
progressive muscular relaxation — involves relaxing muscle groups using special exercises (a good technique if arousal is excessive)
mental relaxation — involves relaxing the body through controlled breathing, relaxing the mind and gaining a ‘floating’ feeling
meditation — involves narrowing one’s thoughts using simple repetitive images and sounds
centred breathing — involves controlling breathing to release tension before a performance.
Goal setting
Goals may be short or long term. Short-term goals are the most important because they serve as checkmarks by which other goals can be measured
Short-term goals: Goals achieved in a short period of time that act as stepping stones toward long-term goals (e.g., completing several training sessions or making a team).
Long-term goals: Goals achieved over a longer period of time, such as completing a major event or reaching a major team success (e.g., finishing City2Surf or making a grand final).
▪ Strategies and tactics are applied to individual and group sports
A strategy is the overall method used to achieve a goal and tactics are about gaining an advantage over the opposition.
Factors that influence strategies and tactics - include environmental conditions as well as group strengths and weaknesses. These factors can significantly impact the effectiveness of strategies and tactics.
strategy and tactics work together to help coaches and athletes form plans to achieve success.
Adapt plans based on – opponent, environmental factors and groups strength and weaknesses
Refer to nrl and basketball simulation games
Use of performance/fitness testing for recreational participants and elite athletes to improve their health, participation and performance
performance and fitness testing various evaluations used to measure an individual’s physical capabilities in specific areas such as cardiovascular endurance, strength, flexibility and agility. These tests provide valuable data that informs training programs, ensuring they are tailored to the athlete’s needs.
valuable pre and post data that help fitness and exercise professionals design personalised training programs, ensuring the program aligns with the individual's specific goals, whether that’s improving overall fitness, enhancing performance, or preventing injury.
For recreational athletes, fitness testing helps establish a baseline, guiding safe and effective progression, especially for those new to exercise or returning after a break.
For elite athletes, these tests are critical in fine-tuning performance, identifying areas for improvement and optimising training intensity to meet competitive goals.
Selecting and conducting appropriate fitness tests
The chosen tests should align with the specific objectives of the athlete to provide relevant and actionable information
An overweight 55-year-old is unlikely to have high levels of aerobic power, so completing the VO2 max test or multistage fitness test, which are exhausting in nature, may be physically dangerous for them. In contrast, the Rockport 1.6-kilometre walk is a submaximal test and is therefore unlikely to put the participant at risk.
Health-related fitness components include:
| Skill-related fitness components include:
|
Aerobic power | Multistage fitness test |
Anaerobic capacity | Phosphate recovery test |
Muscular strength | 1 RM test (bench press, back squat, leg press) |
Muscular power | Basketball throw |
Muscular endurance | 60-second push-up test |
Speed | 20-metre sprint test |
Agility | Illinois agility test |
Flexibility | Trunk flexion (sit-and-reach) test |
Explain the management and prevention of sporting injuries
Classification of sport injuries
Sports injuries are usually classified according to their cause. The most common classification is to identify injuries as direct, indirect, soft tissue, hard tissue and overuse injuries.
Direct injuries:
caused by an external force applied to the body, such as a collision with a person or object.
result in fractures, dislocations, sprains and bruises. A shoulder dislocation caused by a tackle in football or a broken bone caused as a result of a collision between hockey players are examples of direct injuries.
indirect injuries:
are caused by an intrinsic force; that is, a force within the body. These injuries often result from inadequate warm-up, sudden or excessive movements, or incorrect execution of a skill. They occur when too much strain is placed on muscles, tendons and ligaments, leading to irritation or damage.
Soft-tissue injuries:
injuries to all tissue other than bones and teeth include damage to muscles, tendons, ligaments, fascia, nerves, fibrous tissue, blood vessels and synovial membranes. These are the most common types of injuries in sport.
Hard tissue injuries:
injuries that cause damage to bones and teeth. Examples include dislodging a tooth and fracturing a bone, with fractures being the most common in sport. Due to their structural role, injured hard tissue must be carefully examined and treated.
Overuse injuries: caused by overuse of specific body regions over long periods of time. result from intense or unreasonable use of joints or body areas. They are provoked by repetitive, low-impact exercise such as jogging or stepping. Overuse can also lead to stress fractures, which are small, incomplete bone fractures from repeated impact, usually on hard surfaces
Assessment of injuries :
TOTAPS STEPS
Step | Action |
Talk | Talk to the player to find out exactly what happened. This provides valuable information about the nature of the injury. |
Observe | Look at the injury and see if there are any obvious signs of swelling or deformity. The easiest way to assess if an area is swollen is to compare both sides of the body. |
Touch | Gently feel the injury for any sign of deformity or swelling and try to pinpoint the area of pain. |
Active movement | Ask the player to perform a range of joint movements such as flexion, extension and rotation. If these can be done without pain, then further assessment can proceed. |
Passive movement | The assessor physically mobilises the joint (flexion, extension, rotation) using a range of movements aimed at identifying painful areas and any instability in the joint. |
Skills test | In this phase, the player is asked to perform a skill that is required during the game — for example, a sidestep. If the player is able to perform to the satisfaction of the assessor, then the player can return to the game. |
Management of injuries:
RICER STEPS – soft tissue injuries
Step | Action |
Rest | Avoid movement to reduce blood flow to the injured site. |
Ice | Apply a cold pack for 20 minutes every 2 hours to reduce pain, swelling and bleeding. Place the cold pack wrapped in a towel to avoid it touching the skin. |
Compression | Apply a compression bandage to reduce swelling and bleeding. Ensure the bandage isn’t too tight. |
Elevation | Elevate the injury to reduce bleeding and swelling. This could be done by placing a pillow under the area, such as the ankle, for comfort and support. |
Referral | Refer the individual to a qualified professional such as a doctor for diagnosis, care and treatment. |
Rehabilitation procedures
rehabilitation the process of restoring the athlete to the pre-injury level of physical fitness.
It includes mobilisation, stretching, conditioning, taping, training and testing.
A proper rehabilitation plan must be followed through all stages, ensuring the injury is fully healed before returning to competition.
Progressive mobilisation
involves gradually increasing the range of motion until the injured part is fully functional. The athlete must avoid aggravating the injury during rehabilitation to prevent extending the healing period.
Example: A sprinter returning from an ankle sprain may start early rehabilitation by improving range of motion and strength through exercises such as using a resistance band to move the ankle inward and outward.
Graduate exercise
Graduated exercise involves:
stretching
conditioning
achieving total body fitness.
It is important that the program of exercises is individualised for each athlete. Even if two athletes have ankle sprains, their healing processes may differ.
Training
With total body fitness achieved, full training can resume. Here the athlete is expected to participate in the full training program in a pain-free environment.
Use of heat and cold
cold can be applied for anything up to four days following injury and may be required at times following that to reduce inflammation.
Heat is not generally used for two or three days after injury, depending on the injury type and extent of damage.
return to play policy and procedures
The decision on when a player can return to play (RTP) varies by sport; however, they all emphasise gradual progression, monitoring and medical clearance. In amateur sports, this decision is usually made in consultation with a doctor, physiotherapist or sports trainer
application to different sports
each sport has different return to play policies and procedures but much are similar, these involve
Initial Assessment: Medical evaluation and clearance are required.
Progressive Rehab: Includes graded exercise, light conditioning, and sport-specific drills.
Ongoing Monitoring: Ensures no pain or worsening of the injury.
Final Clearance: Both medical professionals and the athlete assess physical and psychological readiness before resuming competition.
Responsibility for return to play
Regular communication is essential to consider all aspects of the athlete’s recovery, including physiological and psychological readiness.
Some key individuals who are involved include:
Athlete - Provides feedback on psychological readiness.
Coach - Understands the sport’s demands and observes the athlete during training to determine if they are performing at their pre-injury level.
Sports trainer - Assist the athlete throughout rehabilitation by administering exercises, monitoring progress and evaluating readiness.
Physiotherapists - Develop exercises and treat the injury. They monitor progress, range of motion and flexibility while strengthening the injured area.
Doctors - Often the primary decision-makers for clearing an athlete to return to play. They conduct evaluations, X-rays and ultrasounds to ensure the injury is healed.
sports psychologist - Helps determine if the athlete is psychologically ready to return through monitoring and progress checks.