Types of Training

Types of trainingTypes of training

Weight trainingWeight trainingInterval trainingInterval trainingFartlek trainingFartlek training

Endurance trainingEndurance trainingFlexibility trainingFlexibility training

Learning objectivesLearning objectives

All will know different types of trainingAll will know different types of trainingMost will be able to describe different Most will be able to describe different types of trainingtypes of trainingSome will be able to explain the effects of Some will be able to explain the effects of different types of training on performancedifferent types of training on performance

Weight trainingWeight trainingWeight training is designed to increase strength and to Weight training is designed to increase strength and to improve muscle toneimprove muscle toneWeight training programmes are made up of repetitions and Weight training programmes are made up of repetitions and setssetsRepetitions = number of times you actually move the Repetitions = number of times you actually move the weightsweightsSets = number of times you perform a particular weight Sets = number of times you perform a particular weight activityactivityWeight training has the advantage that a variety of activities Weight training has the advantage that a variety of activities can be performed and every part of the body can be can be performed and every part of the body can be exercisedexercised

To increase MUSCULAR ENDURANCE low weight high To increase MUSCULAR ENDURANCE low weight high repsrepsTo increase MUSCULAR STRENGTH high weight low repsTo increase MUSCULAR STRENGTH high weight low reps

Interval trainingInterval trainingA form of training in which periods of activity are A form of training in which periods of activity are interspersed with short periods of restinterspersed with short periods of restThe purpose of interval training is to develop both the The purpose of interval training is to develop both the anaerobic and aerobic systemsanaerobic and aerobic systemsThere are several ways that interval training can be There are several ways that interval training can be done, but the following four factors have to be done, but the following four factors have to be consideredconsideredDuration(1) – how long you work forDuration(1) – how long you work forIntensity Intensity – how hard you work – how hard you workRepetition – the number of rest periodsRepetition – the number of rest periodsDuration(2) – of the recovery periodDuration(2) – of the recovery period

Interval training –

Football is a good example of a sport where interval training is relevant to the game. A player needs to be able to work continuously at a steady pace and also work at speed in short bursts.

Training at a high intensity with short rest periods will enable this to happen.

Fartlek trainingFartlek trainingBased on a Swedish method of training it meansBased on a Swedish method of training it means

“ “speed play”speed play”

This form of This form of continuous trainingcontinuous training, alternating walking, jogging , alternating walking, jogging and sprinting over different types of terrain. This can be and sprinting over different types of terrain. This can be performed as required in a session, so that the individual performed as required in a session, so that the individual decides when they are ready to build up to a fast run after decides when they are ready to build up to a fast run after progressing from a walk.progressing from a walk.

Endurance trainingEndurance trainingEndurance training will help you keep playing longer Endurance training will help you keep playing longer and at a higher intensity.and at a higher intensity.

this is also known as this is also known as aerobic trainingaerobic training since it improves since it improves the aerobic system. Activities such as brisk walking, the aerobic system. Activities such as brisk walking, jogging, running, cycling and swimming are all examples jogging, running, cycling and swimming are all examples of aerobic activities. Endurance training should involve of aerobic activities. Endurance training should involve the whole body, it is continuous which means you do not the whole body, it is continuous which means you do not stop to rest, it is also stop to rest, it is also sub-maximal sub-maximal meaning that you do meaning that you do not work flat out.not work flat out.

Flexibility trainingFlexibility trainingVery important, but often overlooked, even though it Very important, but often overlooked, even though it may be included in a warm up and cool down.may be included in a warm up and cool down.

Flexibility is achieved by stretching and moving the joint Flexibility is achieved by stretching and moving the joint to just beyond its point of resistance, the principle is to to just beyond its point of resistance, the principle is to stretch the ligaments and tendons so the joints are more stretch the ligaments and tendons so the joints are more mobile. For improvements in flexibility a stretch should mobile. For improvements in flexibility a stretch should be held for at least 10 seconds, this type of training be held for at least 10 seconds, this type of training needs to be done at least three times per week.needs to be done at least three times per week.

Task:Task:In pairs list examples of sports that would In pairs list examples of sports that would benefit from each type of trainingbenefit from each type of training

Type of trainingType of training Example (Sport taken Example (Sport taken by GCSE PE students)by GCSE PE students)

FlexibilityFlexibilityThe range of movement around a joint. Sometimes called suppleness The range of movement around a joint. Sometimes called suppleness or mobility, they all mean the same.or mobility, they all mean the same.

Advantages of flexibilityAdvantages of flexibilityLess chance of injury: Less chance of injury: most activity requires performers to reach or stretch. most activity requires performers to reach or stretch. The body must be able to accommodate this, injuries may occur if you The body must be able to accommodate this, injuries may occur if you stretch too far.stretch too far.Preparing for performance: Preparing for performance: if flexibility exercises are done before taking if flexibility exercises are done before taking part in exercise, as part of the warm up, it not only reduces the chances of a part in exercise, as part of the warm up, it not only reduces the chances of a pull or strain but ensures the performer is properly prepared for taking part.pull or strain but ensures the performer is properly prepared for taking part.Improving body posture: Improving body posture: good posture means the muscles are holding the good posture means the muscles are holding the body in position correctly, and there re no over-tight muscles which can body in position correctly, and there re no over-tight muscles which can cause aches and pains.cause aches and pains.Better, more efficient performance: Better, more efficient performance: with a full range of movements at the with a full range of movements at the joints all performances will be improved. Gymnastics is a good example of joints all performances will be improved. Gymnastics is a good example of how vital flexibility is, so is trampolining.how vital flexibility is, so is trampolining.

““Flexibility occurs around joints”Flexibility occurs around joints”The main joints involved in movement are:The main joints involved in movement are:Shoulders and arms: Shoulders and arms: where the flexibility occurs at the shoulder joint and also at the where the flexibility occurs at the shoulder joint and also at the elbow and the wrist. Most people have a good range of movements in these areas.elbow and the wrist. Most people have a good range of movements in these areas.

Back: Back: the majority of movements require some flexibility in the back yet it is an area the majority of movements require some flexibility in the back yet it is an area which is often ignored.which is often ignored.

Hips: Hips: lots of movements involve bending at the hip joints where it is possible to have lots of movements involve bending at the hip joints where it is possible to have a very large range of movement in various directions.a very large range of movement in various directions.

Legs: Legs: movement is mainly in the knee and ankle joints. Many people have a fairly movement is mainly in the knee and ankle joints. Many people have a fairly good range of movement here because they are the areas which are used often.good range of movement here because they are the areas which are used often.

Circuit trainingCircuit trainingKEY POINTS WHEN PLANNING A CIRCUITKEY POINTS WHEN PLANNING A CIRCUIT 1. Their standard of fitness, especially whilst performing 1. Their standard of fitness, especially whilst performing your warm-up. your warm-up. 2. Numbers of men/women that you are going to take. 2. Numbers of men/women that you are going to take. (Make sure you have enough circuits). (Make sure you have enough circuits). 3. What do you require the circuit for, the aims of those 3. What do you require the circuit for, the aims of those taking part. taking part. 4. Amount of time available, normally 45 - 60 minutes. 4. Amount of time available, normally 45 - 60 minutes. 5. Space and equipment that is available. 5. Space and equipment that is available. 6. Motivational music, and suitable sound system. 6. Motivational music, and suitable sound system. 7. Clear easy to follow circuit cards. 7. Clear easy to follow circuit cards.

Plan a circuit training session for a games Plan a circuit training session for a games player include the exercises you would player include the exercises you would use and which muscle groups are being use and which muscle groups are being worked (use the correct anatomical terms) worked (use the correct anatomical terms) how long the work sessions are.how long the work sessions are.

HomeworkHomework

What type of training is the bleep test?What type of training is the bleep test?How would you use it in a training How would you use it in a training programme?programme?

Effects of Training and ActivityEffects of Training and Activity

Match it !!!!Match it !!!!Develop a training programmeDevelop a training programmeShort term effects of trainingShort term effects of training

Match it !!!!Match it !!!!

TrainingTraining PurposePurpose

Weight trainingWeight training Increase range of mobility in Increase range of mobility in the jointsthe joints

FartlekFartlek Improve strength of the Improve strength of the musclesmuscles

Flexibility trainingFlexibility training Improving the body’s aerobic Improving the body’s aerobic capacitycapacity

Continuous runningContinuous running Help to develop ability to Help to develop ability to change pacechange pace

Interval trainingInterval training Improving the body’s Improving the body’s recovery systemsrecovery systems

Match it - AnswersMatch it - Answers

TrainingTraining PurposePurpose

Weight trainingWeight training Increase range of mobility in Increase range of mobility in the jointsthe joints

FartlekFartlek Improve strength of the Improve strength of the musclesmuscles

Flexibility trainingFlexibility training Improving the body’s aerobic Improving the body’s aerobic capacitycapacity

Continuous runningContinuous running Help to develop ability to Help to develop ability to change pacechange pace

Interval trainingInterval training Improving the body’s Improving the body’s recovery systemsrecovery systems

Learning objectivesLearning objectives

All will know the All will know the principles of trainingprinciples of trainingMost will be able to describe the principles Most will be able to describe the principles of trainingof trainingSome will be able to explain how the Some will be able to explain how the principles of training effect performanceprinciples of training effect performance

Training needs to be done to maintain or improve fitness levels and skilled

performance.

There are 4 general principles for training as well as specific methods.

Principles of trainingPrinciples of training

There are four basic principles in all There are four basic principles in all training sessions applied to skill and training sessions applied to skill and fitness:fitness:

SSpecificitypecificity

OOverloadverload

PProgressionrogression

RReversibilityeversibility

SpecificitySpecificityTraining must be Training must be specificspecific for a sport or aspect of fitness for a sport or aspect of fitnessTraining for tennis may not help improve hockey skills, Training for tennis may not help improve hockey skills, while improving aerobic capacity will do little to increase while improving aerobic capacity will do little to increase flexibility of the joints flexibility of the joints This does not mean that training for one sport will have This does not mean that training for one sport will have little effect on anotherlittle effect on anotherAerobic fitness, muscular endurance and similar Aerobic fitness, muscular endurance and similar elements of fitness are common to many sports elements of fitness are common to many sports Therefore specific training of Therefore specific training of fitness elementsfitness elements for one for one sport may be of sport may be of considerable benefitconsiderable benefit in another in another

TaskTask : think of two sports which could have the same : think of two sports which could have the same training programmes for one aspect of fitness. Name the training programmes for one aspect of fitness. Name the sports and give 1 reason why the training programmes sports and give 1 reason why the training programmes COULD be the same.COULD be the same.

OverloadOverload

Overloading body systems with higher Overloading body systems with higher work rates and increased loads, causes work rates and increased loads, causes the body to respond to these extra the body to respond to these extra demands by improving its performance. demands by improving its performance. There are There are three waysthree ways in which overload in which overload can be considered: can be considered: frequencyfrequency, , intensityintensity and and durationduration..

• Frequency of training is the number of times Frequency of training is the number of times training occurstraining occurs

• As levels of performance rise, the frequency of As levels of performance rise, the frequency of training is often increased. The once a week training is often increased. The once a week training sessions and a match on Saturday’s is training sessions and a match on Saturday’s is now barely sufficient for many sports. now barely sufficient for many sports.

Fun/Recreation Amateur Fun/Recreation Amateur ProfessionalProfessionalNo. of training days increases No. of training days increases

• Top performers need to train most days, Top performers need to train most days, particularly long distance runners who need to particularly long distance runners who need to run considerable distances in training to run considerable distances in training to increase their aerobic capacityincrease their aerobic capacity

Intensity is increased by raising the work Intensity is increased by raising the work load.load.

How could the following people increase their How could the following people increase their INTENSITY?INTENSITY?

Long distance runner working on endurance Long distance runner working on endurance …………………..…………………..

Shot Putter working on strength …………………….Shot Putter working on strength …………………….Swimmer on speed ………………….Swimmer on speed ………………….

Hockey player working on agility ……………………..Hockey player working on agility ……………………..Dancer working on aerobic capacity ………………Dancer working on aerobic capacity ………………

DurationDuration, or how long training takes place, is determined by , or how long training takes place, is determined by the activity and fitness level of the performer.the activity and fitness level of the performer.

Untrained athletes Untrained athletes V V Trained athletesTrained athletesShorter training time Shorter training time Longer training timeLonger training timeLess skilledLess skilled Higher skilledHigher skilledFatigue easilyFatigue easily Ability to train longerAbility to train longerLonger recovery timeLonger recovery time Shorter recovery timeShorter recovery time

The The type of eventtype of event can restrict the duration of training. Weight lifting can restrict the duration of training. Weight lifting = short period of time Snooker = a much longer time.= short period of time Snooker = a much longer time.

Duration of training could be determined by the Duration of training could be determined by the mental mental pressurepressure as well. Intricate, dangerous and difficult activities as well. Intricate, dangerous and difficult activities to perform require short periods of training. to perform require short periods of training.

Training for longer periods of time in a sport can only be Training for longer periods of time in a sport can only be achieved by achieved by varyingvarying the training session, so that fatigue and the training session, so that fatigue and boredom are eliminated.boredom are eliminated.

TASKTASK: select a sport or activity. : select a sport or activity. Describe examples of training Describe examples of training

in that sport which during a in that sport which during a training session can be training session can be

practiced practiced A)A)only a few times only a few times

B) many timesB) many times

Match it 2Match it 2WORDWORD DEFINITIONDEFINITION

AEROBICAEROBIC Without OxygenWithout Oxygen

ANAEROBICANAEROBIC The ability to sustain The ability to sustain prolonged activityprolonged activity

AEROBIC CAPACITYAEROBIC CAPACITY With OxygenWith Oxygen

ANAEROBIC ANAEROBIC ACTIVITIESACTIVITIES

Loss of water from the Loss of water from the body due to excess body due to excess sweatingsweating

DEHYDRATIONDEHYDRATION Fast, powerful actionsFast, powerful actions

Match it 2Match it 2WORDWORD DEFINITIONDEFINITION

AEROBICAEROBIC Without OxygenWithout Oxygen

ANAEROBICANAEROBIC The ability to sustain The ability to sustain prolonged activityprolonged activity

AEROBIC CAPACITYAEROBIC CAPACITY With OxygenWith Oxygen

ANAEROBIC ANAEROBIC ACTIVITIESACTIVITIES

Loss of water from the Loss of water from the body due to excess body due to excess sweatingsweating

DEHYDRATIONDEHYDRATION Fast, powerful actionsFast, powerful actions

Learning ObjectivesLearning Objectives

All will know the All will know the principles of training and principles of training and will understand the SHORT TERM will understand the SHORT TERM BENEFITS OF TRAININGBENEFITS OF TRAININGMost will be able to describe the principles Most will be able to describe the principles of trainingof trainingSome will be able to explain how the Some will be able to explain how the principles of training effect performanceprinciples of training effect performance

SPECIFICITY = ?

Quick Recap

OVERLOAD = ?

How often? How hard? How much?

ProgressionProgressionProgression occurs as the body adapts through overload Progression occurs as the body adapts through overload Training needs to be progressive - moving too quickly Training needs to be progressive - moving too quickly from basic skills to advanced skills does not enable from basic skills to advanced skills does not enable smooth progression: the body will not be able to adapt to smooth progression: the body will not be able to adapt to too much overload too much overload Increasing the weight too quickly in weight training does Increasing the weight too quickly in weight training does not allow the muscle strength to be built up not allow the muscle strength to be built up In the early stages of fitness and skill training big In the early stages of fitness and skill training big improvements are seen, as the body adapts, improvements are seen, as the body adapts, improvements in performance become more gradualimprovements in performance become more gradualSometimes a performer seems unable to make progress Sometimes a performer seems unable to make progress and stays at the same level for a period of time. This is and stays at the same level for a period of time. This is known as a PLATEAU, but performers are often able to known as a PLATEAU, but performers are often able to improve after some time at this fixed level.improve after some time at this fixed level.

ReversibilityReversibilityThis is the This is the reverse of progressionreverse of progression. Once training and . Once training and performances are reduced, the body naturally adapts to new performances are reduced, the body naturally adapts to new circumstances:circumstances:– Aerobic capacity can be quickly reduced Aerobic capacity can be quickly reduced – Muscular endurance diminishes when muscles are no longer used Muscular endurance diminishes when muscles are no longer used – Skill levels, however, can often remain high, but performances in Skill levels, however, can often remain high, but performances in

skills might be reduced because of physical decline.skills might be reduced because of physical decline.A javelin thrower might improve his/her technique and performance A javelin thrower might improve his/her technique and performance

through training, but after they stop training and practicing, the through training, but after they stop training and practicing, the distance they throw is reduced. They will probably have good skills distance they throw is reduced. They will probably have good skills but less muscular power.but less muscular power.

– TASK: making a comeback after a long lay off due to injury or for TASK: making a comeback after a long lay off due to injury or for other reasons is often difficult in many sports. Select two sports and other reasons is often difficult in many sports. Select two sports and suggest why it might be easy to start again in one sport and more suggest why it might be easy to start again in one sport and more difficult to start again in the other.difficult to start again in the other.

FITT principles of trainingFITT principles of trainingFrequency – Frequency – training sessions should be sufficient to bring about improvements, but training sessions should be sufficient to bring about improvements, but there should be enough recovery time, particularly in physical intense activities.there should be enough recovery time, particularly in physical intense activities.Intensity – Intensity – training must be set at a sufficient level to bring about change in the body training must be set at a sufficient level to bring about change in the body systems.systems.Time – Time – training for each session should be judged in accordance with fitness levels. training for each session should be judged in accordance with fitness levels. For the same intensity, the time should be gradually increased as cardiorespiratory For the same intensity, the time should be gradually increased as cardiorespiratory and muscular endurance increases.and muscular endurance increases.Type – Type – the type of activities included in the training programme must be the same as the type of activities included in the training programme must be the same as or closely associated with, the particular sport or activity.or closely associated with, the particular sport or activity.

Short term benefits of trainingShort term benefits of training

Body PartBody Part EffectEffectHeartHeart Increase heart rateIncrease heart rate

More blood pumped around the bodyMore blood pumped around the body

LungsLungs Increase in breathing rate and depthIncrease in breathing rate and depthMore oxygen taken into the bodyMore oxygen taken into the body

BloodBlood Pumped faster around the bodyPumped faster around the bodyBecomes more acidic as latic acid increasesBecomes more acidic as latic acid increasesBlood pressure risesBlood pressure rises

Muscles Muscles Produce heatProduce heatUse up energy fuelsUse up energy fuelsProduce energy / movementProduce energy / movement

Long term effects of regular training Long term effects of regular training and activity.and activity.

What do you think the effects are.What do you think the effects are.Effects on the skeletal systemEffects on the skeletal systemEffects on the muscular systemEffects on the muscular systemEffects on the cardiovascular systemEffects on the cardiovascular systemEffects on the respiratory systemEffects on the respiratory systemNew vocabularyNew vocabulary

What are the long term effects of What are the long term effects of regular training and activity on:regular training and activity on:

The skeletal system?The skeletal system?The muscular system ?The muscular system ?The cardiovascular system?The cardiovascular system?The respiratory system?The respiratory system?

In pairs / 3’s discuss and write answers.In pairs / 3’s discuss and write answers.

Develop a training programmeDevelop a training programmeThree athletes at your school are: Dennis – a sprinter, Ian – a gymnast and Kerry Three athletes at your school are: Dennis – a sprinter, Ian – a gymnast and Kerry – a swimmer. They have asked you to help them develop a training programme – a swimmer. They have asked you to help them develop a training programme that will enable them to improve their performances in their own sports.that will enable them to improve their performances in their own sports.

1.1. What area do you think each of them needs to work on for their sport, e.g. What area do you think each of them needs to work on for their sport, e.g. strength, flexibility?strength, flexibility?

2.2. What type of training should they do and how frequently? ( try to use the What type of training should they do and how frequently? ( try to use the FITT principles)FITT principles)

The skeletal systemThe skeletal systemOne of the long term effects of training is the strengthening of the One of the long term effects of training is the strengthening of the skeleton. The skeleton plays an important part in all physical activity, it skeleton. The skeleton plays an important part in all physical activity, it provides the frame so we can move around and provides attachment to provides the frame so we can move around and provides attachment to the muscles. A healthy skeleton is essential for a healthy life.the muscles. A healthy skeleton is essential for a healthy life.

The main effects of regular exercise are:The main effects of regular exercise are:Tendons become strongerTendons become strongerLigaments are stretched so the become looser and Ligaments are stretched so the become looser and more flexiblemore flexibleCalcium is added to bony tissue, strengthening the Calcium is added to bony tissue, strengthening the bonesbonesCartilage at the ends of bones gets thicker, cushioning Cartilage at the ends of bones gets thicker, cushioning more of the shock of the joints.more of the shock of the joints.

The muscular systemThe muscular systemSeveral changes occur in the muscles as a result of regular training. Several changes occur in the muscles as a result of regular training. First the muscle will increase in both size and strength, this is called First the muscle will increase in both size and strength, this is called muscle hypertrophy. As oxygen is important in producing energy in muscle hypertrophy. As oxygen is important in producing energy in the muscle much of the adaptations to training are concerned with the muscle much of the adaptations to training are concerned with increasing the amount of oxygen the muscle can use.increasing the amount of oxygen the muscle can use.

The main effects of regular exercise are:The main effects of regular exercise are:

An increase in muscle myoglobinAn increase in muscle myoglobinAn increase in muscle mitochondriaAn increase in muscle mitochondriaMuscle energy stores are improved, allowing the Muscle energy stores are improved, allowing the muscle to work harder and longermuscle to work harder and longer

The cardiovascular systemThe cardiovascular systemThe cardiovascular system takes blood carrying the The cardiovascular system takes blood carrying the oxygen and energy stores around the body. Aerobic oxygen and energy stores around the body. Aerobic exercise leads to positive physiological adaptations to this exercise leads to positive physiological adaptations to this system after a few weeks of regular training.system after a few weeks of regular training.The cardiovascular system is made up of two parts, the The cardiovascular system is made up of two parts, the heart and the blood vessels.heart and the blood vessels.

The main effects of regular exercise are:The main effects of regular exercise are:

The heart will get bigger and stronger so that it can The heart will get bigger and stronger so that it can pump more blood with each beat.pump more blood with each beat.Blood volume will increase, the blood will carry more Blood volume will increase, the blood will carry more oxygenoxygen

The respiratory systemThe respiratory systemAs the oxygen transport system improves with exercise the body will As the oxygen transport system improves with exercise the body will require more oxygen to use. This is provided by the lungs which require more oxygen to use. This is provided by the lungs which also improve with exercise.also improve with exercise.

The main effects of regular exercise are:The main effects of regular exercise are:The muscles around the ribs become more efficient making The muscles around the ribs become more efficient making breathing more efficient.breathing more efficient.The amount of air the lungs can take in (lung volume) will The amount of air the lungs can take in (lung volume) will increaseincreaseBecause the surface area of the lungs is increased more Because the surface area of the lungs is increased more oxygen can be transported to the capillariesoxygen can be transported to the capillariesBecause more oxygen reaches the muscles the VO2 max will Because more oxygen reaches the muscles the VO2 max will increaseincrease

New vocabularyNew vocabularyHypertrophy : Hypertrophy : where a body part grows in size due to where a body part grows in size due to increased use.increased use.

Muscle myoglobin : Muscle myoglobin : the substance that absorbs oxygen the substance that absorbs oxygen from the blood and takes it to the mitochondria in the from the blood and takes it to the mitochondria in the muscles.muscles.

Mitochondria : Mitochondria : powerhouse sites where most of the powerhouse sites where most of the energy for muscle movement is produced.energy for muscle movement is produced.

Sports injuriesSports injuries

Sport is a dynamic activity!Sport is a dynamic activity!When we play sport we push our bodies to the limit!! This can result in injury!!When we play sport we push our bodies to the limit!! This can result in injury!!

The Nature of Sports injuries – The Nature of Sports injuries – Injuries in sport tend to fall into 2 categories.Injuries in sport tend to fall into 2 categories.

Impact injuries Impact injuries occur when there is a sudden stress on the body, from a collision occur when there is a sudden stress on the body, from a collision between players or from being hit with some piece of equipment. Impact injuries tend between players or from being hit with some piece of equipment. Impact injuries tend to be associated with to be associated with contact sports.contact sports.

Overuse injuries Overuse injuries develop over time – tennis or golf elbow, leg injuries to distance develop over time – tennis or golf elbow, leg injuries to distance runners.runners.

Joint and Muscle injuriesJoint and Muscle injuriesThese can result from either stress or over use, they include:These can result from either stress or over use, they include:

StrainsStrains – the muscle is overstretched or twisted causing pain and restricting – the muscle is overstretched or twisted causing pain and restricting movement.movement.Pulled muscle Pulled muscle – the muscle fibres are torn or overstretched as with a strain.– the muscle fibres are torn or overstretched as with a strain.Sprains Sprains – ligaments are over-stretched or torn at a joint, causing pain and limiting – ligaments are over-stretched or torn at a joint, causing pain and limiting movement.movement.Dislocation Dislocation – the bone in jolted out of its normal position at a joint, they are often – the bone in jolted out of its normal position at a joint, they are often caused by collisions and are especially common at the shoulder and fingers.caused by collisions and are especially common at the shoulder and fingers.Tennis and golf elbow Tennis and golf elbow – overuse injuries to the lower arm, the elbow becomes – overuse injuries to the lower arm, the elbow becomes inflamed at the end of the ulna.inflamed at the end of the ulna.

Skin damage and injurySkin damage and injuryThe skin is often the most vulnerable part of the body. Cuts, grazes and blisters are The skin is often the most vulnerable part of the body. Cuts, grazes and blisters are common injuries when playing sport.#common injuries when playing sport.#Cuts – the skin is broken and bleeding begins. Often caused by severe rubbing or a Cuts – the skin is broken and bleeding begins. Often caused by severe rubbing or a sharp object coming into contact with the skin. Where bleeding occurs there is the sharp object coming into contact with the skin. Where bleeding occurs there is the added risk of infection, so cuts should be treated immediately.added risk of infection, so cuts should be treated immediately.Grazes – Caused by friction between the skin and another surface, often the playing Grazes – Caused by friction between the skin and another surface, often the playing surface.surface.Blisters – repeated friction on the skin causes the layers to separate and fill with fluid, Blisters – repeated friction on the skin causes the layers to separate and fill with fluid, creating a small swelling. Best avoided by wearing the correct size and type of creating a small swelling. Best avoided by wearing the correct size and type of footware.footware.Bruises – swelling caused by sudden impact, broken blood vessels release blood Bruises – swelling caused by sudden impact, broken blood vessels release blood which is trapped beneath the skin.which is trapped beneath the skin.

The following conditions are also The following conditions are also regarded as injuries:regarded as injuries:

Concussion – is caused by the brain being violently shaken or jolted. Symptoms Concussion – is caused by the brain being violently shaken or jolted. Symptoms include dizziness and feeling sick, the victim should not continue playing and should include dizziness and feeling sick, the victim should not continue playing and should be treated by experts.be treated by experts.Dehydration – occurs when the body loses too much water usually as a result of Dehydration – occurs when the body loses too much water usually as a result of sweating. Sports performers should take plenty of liquid before, during and after sweating. Sports performers should take plenty of liquid before, during and after sport.sport.Hypothermia – is a potentially fatal condition when the body temperature drops below Hypothermia – is a potentially fatal condition when the body temperature drops below its normal level of 37 degrees centigrade following prolonged exposure to cold or wet its normal level of 37 degrees centigrade following prolonged exposure to cold or wet conditions.conditions.

WHAT IS A FRACTURE?WHAT IS A FRACTURE?

A crack or break in a boneA crack or break in a bone

The casualty may sometimes hear the The casualty may sometimes hear the crackcrack

There are two types of fracturesThere are two types of fractures

OPEN OR COMPOUNDOPEN OR COMPOUND

The skin is broken e.g. the The skin is broken e.g. the fractured bone has pierced fractured bone has pierced

through the skin and is visiblethrough the skin and is visible

SIMPLE OR CLOSED The skin is not broken

Stress fractures!Stress fractures!

Signs and SymptomsSigns and Symptoms

Casualty may hear a snap or crackCasualty may hear a snap or crackPain and tenderness around the injuryPain and tenderness around the injuryInjured part of the body cannot move Injured part of the body cannot move normallynormallySwelling and bruising may occurSwelling and bruising may occurThe limb may look twisted or deformedThe limb may look twisted or deformed

Bones contain nerves and blood vessels, Bones contain nerves and blood vessels, so a fracture means:so a fracture means:Pain and bleeding leading to:Pain and bleeding leading to:Swelling and bruising when the blood Swelling and bruising when the blood leaks out into the surrounding tissueleaks out into the surrounding tissue

TREATMENTTREATMENT

Dial 999Dial 999Do not move casualty and don’t try to straighten Do not move casualty and don’t try to straighten the fractured limbthe fractured limbSupport limb each side of fracture with cushions Support limb each side of fracture with cushions or clothingor clothingSling for arm fractureSling for arm fractureLeg fracture – the limb could be tied gently to a Leg fracture – the limb could be tied gently to a splint e.g. other leg or hockey sticksplint e.g. other leg or hockey stick

TORN KNEE CARTILAGETORN KNEE CARTILAGESIGNS AND SYMPTOMSSIGNS AND SYMPTOMS

Pain on one side of jointPain on one side of joint

The joint may ‘lock’ and The joint may ‘lock’ and not straighten fully for a not straighten fully for a timetime

It may swell laterIt may swell later

TREATMENTTREATMENT

Ice pack for the swellingIce pack for the swelling

See the GP injury may See the GP injury may need surgeryneed surgery

DISLOCATIONSDISLOCATIONSSIGNS AND SYMPTOMSSIGNS AND SYMPTOMS

Severe pain at or near Severe pain at or near jointjointJoint appears deformed Joint appears deformed and immobileand immobileSwelling around the joint Swelling around the joint followed by bruisingfollowed by bruising

TREATMENTTREATMENT

Dial 999Dial 999Support injured part of Support injured part of body with clothing or body with clothing or bandages for elbows or bandages for elbows or fingersfingers

WHERE IS THE FRACTURE?WHERE IS THE FRACTURE?

Isokinetic trainingIsokinetic trainingWhere specialist equipment is necessary because you need the Where specialist equipment is necessary because you need the weights to vary the effort as you work at a constant speed. These weights to vary the effort as you work at a constant speed. These variable resistance machines are expensive because they adjust the variable resistance machines are expensive because they adjust the load so that the muscles are worked evenly throughout the load so that the muscles are worked evenly throughout the movement. The value of these machines is that they can duplicate movement. The value of these machines is that they can duplicate movements such as throwing and kicking.movements such as throwing and kicking.

Isometric trainingIsometric trainingWhere a contraction is held at a particular point. This can Where a contraction is held at a particular point. This can be useful for activities such as gymnastics where you are be useful for activities such as gymnastics where you are required to hold a position, so in training you would hold required to hold a position, so in training you would hold the muscle in the required position for about five the muscle in the required position for about five seconds, and them repeat. In this case the length of the seconds, and them repeat. In this case the length of the muscle stays the same while contracting.muscle stays the same while contracting.

Isotonic trainingIsotonic trainingWhere the amount of weight moved, or lifted, remains Where the amount of weight moved, or lifted, remains constant throughout the movement. This is important as constant throughout the movement. This is important as it relates to the way the muscles contract when they are it relates to the way the muscles contract when they are exercised. In a exercised. In a concentric contraction concentric contraction the muscle the muscle shortens ( for example a bicep curl, when the arm is bent shortens ( for example a bicep curl, when the arm is bent and the wrist moved towards the shoulder) and an and the wrist moved towards the shoulder) and an eccentric contraction when the muscle lengthens. For eccentric contraction when the muscle lengthens. For the bicep curl example, this would be the arm extending the bicep curl example, this would be the arm extending back to a straight position.back to a straight position.The principle of isotonic training is that the weight is kept The principle of isotonic training is that the weight is kept constant on both the eccentric and concentric constant on both the eccentric and concentric contraction. This would be the type of training preferred contraction. This would be the type of training preferred by those who wish to improve strength, power or by those who wish to improve strength, power or endurance.endurance.