PRINCIPLEPRINCIPLES S
OF OF TRAININGTRAINING
PRINCIPLES OF PRINCIPLES OF TRAININGTRAINING
SpecificitySpecificityOverloadOverloadProgressionProgressionReversibilityReversibility
SPECIFICITYSPECIFICITY
The training must The training must be suitable to the be suitable to the particular sport or particular sport or aspect of fitness.aspect of fitness.
OVERLOADOVERLOAD
Making the body Making the body work harder to work harder to improve itimprove it
(F.I.T.T.)(F.I.T.T.)
PROGRESSIONPROGRESSION
As the body adapts As the body adapts training needs to be training needs to be more progressive so more progressive so that greater demands that greater demands are made on it.are made on it.
REPETITIONSREPETITIONS
Number of times Number of times you repeat an you repeat an exerciseexercise
SETSSETS
A group of A group of repetitions is repetitions is called a setcalled a set
AEROBIC AEROBIC FITNESSFITNESS
Having a high Having a high aerobic fitness aerobic fitness level meanslevel means
AEROBIC AEROBIC FITNESSFITNESS
You can exercise You can exercise for longer for longer without feeling without feeling tiredtired
AEROBIC AEROBIC FITNESSFITNESS
You can use up You can use up more oxygen more oxygen when you’re when you’re exercisingexercising
AEROBIC AEROBIC FITNESSFITNESS
ADVANTAGESADVANTAGES
Your heart rate will Your heart rate will be lower when be lower when resting and when resting and when exercisingexercising
AEROBIC AEROBIC FITNESSFITNESS
DISADVANTAGESDISADVANTAGESSprinting speed may Sprinting speed may be reduced due to be reduced due to reduced efficiency reduced efficiency of fast twitch fibresof fast twitch fibres
ANAEROBIC ANAEROBIC FITNESSFITNESS
AdvantagesAdvantagesprovides energy for provides energy for short explosive short explosive activitiesactivities
ANAEROBIC ANAEROBIC FITNESSFITNESS
DisadvantagesDisadvantagesProduction of Production of lactic acid lactic acid causing pain causing pain
Weight trainingWeight trainingImproves muscle Improves muscle strength and tonestrength and tone
AdvantagesAdvantages
Creates muscle Creates muscle overload safely and overload safely and gradually.gradually.
Can use free weight or Can use free weight or specialist machines to specialist machines to target specific musclestarget specific muscles
Individual training Individual training programmes can be programmes can be designeddesigned
DisadvantagesDisadvantages
Need to work with Need to work with partner when partner when using free standing using free standing weightsweights
Increased risk of Increased risk of injury from lifting injury from lifting a weight that is too a weight that is too heavyheavy
CIRCUIT CIRCUIT TRAININGTRAINING
Circuit Training is an adaptable Circuit Training is an adaptable form of training.form of training.
A variety of exercises and skills A variety of exercises and skills are done at different locations in are done at different locations in a gym, hall or even outdoors. a gym, hall or even outdoors.
Each activity is known as a Each activity is known as a station. station.
CIRCUIT CIRCUIT TRAININGTRAINING
AdvantagesAdvantages Can be designed to suit Can be designed to suit
any activityany activity Individual pace can be Individual pace can be
setset Can be set up almost Can be set up almost
anywhereanywhere Less boring because all Less boring because all
exercises are differentexercises are different Can accommodate a Can accommodate a
large number of people large number of people in a small area.in a small area.
DisadvantageDisadvantagess
Can take time to set Can take time to set upup
People can get in each People can get in each others way if circuit is others way if circuit is busybusy
INTERVAL TRAININGINTERVAL TRAINING
Alternating short near Alternating short near maximum bursts of speed maximum bursts of speed
with times of with times of rest /mild exerciserest /mild exercise
AdvantagesAdvantages Can mix aerobic Can mix aerobic
and anaerobic and anaerobic exerciseexercise
Easy to see when Easy to see when an athlete isn’t an athlete isn’t tryingtrying
DisadvantagDisadvantageses
Hard to keep goingHard to keep going Can be boringCan be boring
FARTLEK TRAININGFARTLEK TRAINING
Changes in intensity and Changes in intensity and type of exercise without type of exercise without
stoppingstopping
AdvantagesAdvantages Good for sports that Good for sports that
need different paces need different paces like football and like football and basketballbasketball
Easily changed to suit Easily changed to suit an individual or a an individual or a particular sportparticular sport
DisadvantageDisadvantagess
Difficult to see how Difficult to see how hard the person is hard the person is trainingtraining
Too easy to skip Too easy to skip the hard bits if you the hard bits if you can’t be botheredcan’t be bothered
ALTITUDE TRAININGALTITUDE TRAINING
Working at high altitudes there is a Working at high altitudes there is a drop in aerobic performance due to drop in aerobic performance due to lack of oxygen. So if you train at high lack of oxygen. So if you train at high altitude the body systems compensate altitude the body systems compensate by manufacturing more red blood cells.by manufacturing more red blood cells.
At least 4 weeks acclimatisation is At least 4 weeks acclimatisation is needed to needed to stabilisestabilise performance at performance at altitudealtitude
CONTINUOUS TRAININGCONTINUOUS TRAINING
Involves exercising at a Involves exercising at a constant rate doing constant rate doing
activities like running or activities like running or cycling/ no restingcycling/ no resting
AdvantagesAdvantages Needs only a small Needs only a small
amount of easy to amount of easy to use equipmentuse equipment
Good for aerobic Good for aerobic fitness and using fitness and using up body fatup body fat
DisadvantagesDisadvantages Can be really Can be really
boringboring Doesn’t improve Doesn’t improve
sprinting so not sprinting so not ideal for many ideal for many gamesgames
MUSCULAR ENDURANCEMUSCULAR ENDURANCE
Ability of a muscle or muscle group to keep Ability of a muscle or muscle group to keep working for long periods with out tiringworking for long periods with out tiring
Events – long distance running/ cyclingEvents – long distance running/ cycling
Means of improving – lots of repetitions for Means of improving – lots of repetitions for whichever muscle group you want to whichever muscle group you want to improve. e.g.sit-ups, chin-ups, dips, press-improve. e.g.sit-ups, chin-ups, dips, press-upsups
STRENGTHSTRENGTH
StaticStatic – maximum force a muscle group – maximum force a muscle group can apply to an immovable object / rugby can apply to an immovable object / rugby scrumscrum
ExplosiveExplosive –to exert force in one –to exert force in one very short but fast movement e.g. shot very short but fast movement e.g. shot put/high jumpput/high jump
DynamicDynamic – to apply force repeatedly – to apply force repeatedly over a long time / useful for doing loads of over a long time / useful for doing loads of press-ups or cyclingpress-ups or cycling
FLEXIBILITYFLEXIBILITYTo improve itTo improve it you need to move the you need to move the
joint past where it would normally go.joint past where it would normally go. Active StretchingActive Stretching – you do the work, – you do the work,
slowly and gently stretch a little further than slowly and gently stretch a little further than normal normal
Passive StretchingPassive Stretching – a partner or – a partner or coach does the work , tell them straight away if coach does the work , tell them straight away if you feel any painyou feel any pain
TO INCREASE RANGE OF TO INCREASE RANGE OF MOVEMENT HOLD STRETCH FOR MOVEMENT HOLD STRETCH FOR 30 SEC. FOR 6 – 8 REPS30 SEC. FOR 6 – 8 REPS
Link between Link between flexibility and flexibility and
strengthstrength Strength training can have negative Strength training can have negative
effect on flexibility.effect on flexibility.
As muscles bulk flexibility can decreaseAs muscles bulk flexibility can decrease
Therefore flexibility training must be Therefore flexibility training must be done to counteract thisdone to counteract this
PHYSIOLOGICAL PHYSIOLOGICAL FACTORS FACTORS
Illnesses or Medical Illnesses or Medical ConditionsConditions –colds can make you –colds can make you short of breath, effect your concentration, make short of breath, effect your concentration, make you weakyou weak
AsthmaAsthma – affects breathing – affects breathing
StalenessStaleness – Poor form or staleness – Poor form or staleness can be caused by over doing things like can be caused by over doing things like exercising without enough breaksexercising without enough breaks
PHYSIOLOGICAL PHYSIOLOGICAL FACTORSFACTORS
FatigueFatigue – The state of being – The state of being physically tired, when your body hasn’t had physically tired, when your body hasn’t had time to recover from exercise – performance time to recover from exercise – performance can be affectedcan be affected
Lack of sleepLack of sleep – without – without enough sleep you lose strength and enough sleep you lose strength and concentration more quicklyconcentration more quickly
MenstruationMenstruation – women – women seem to perform better at certain stages of seem to perform better at certain stages of the menstrual cyclethe menstrual cycle
SMOKINGSMOKINGShort term Short term effectseffects
Causes nose throat and chest irritationsCauses nose throat and chest irritations Bad breath, loss of taste and appetiteBad breath, loss of taste and appetite Longer recovery rateLonger recovery rate
SMOKINGSMOKING
Long term effectsLong term effects Shortness of breath, reduced lung Shortness of breath, reduced lung
capacity and oxygen carrying capacity due capacity and oxygen carrying capacity due to carbon monoxide being absorbedto carbon monoxide being absorbed
Increases the risk of developing heart Increases the risk of developing heart disease, bronchitis and other diseasesdisease, bronchitis and other diseases
Increases risk of cancer of mouth, throat Increases risk of cancer of mouth, throat and lungsand lungs
ALCOHOLALCOHOLShort term effectsShort term effects
Reduced co-ordination/balance/ Reduced co-ordination/balance/ judgement / visionjudgement / vision
Slower reaction timeSlower reaction time Stomach irritation / vomitingStomach irritation / vomiting Headache, increased blood flow, Headache, increased blood flow,
blood pressureblood pressure
ALCOHOLALCOHOLLong term effectsLong term effects Weight gain, kidney problems, Weight gain, kidney problems,
cirrhosis of the livercirrhosis of the liver Depression, brain damageDepression, brain damage Stomach ulcersStomach ulcers Heart disease / hardening of the Heart disease / hardening of the
arteriesarteries
DRUGSDRUGS
A drug is a chemical A drug is a chemical substance that substance that affects the body affects the body systemssystems
DRUGSDRUGSSS – STIMULANTS – STIMULANTSNN – NARCOTIC – NARCOTIC
ANALGESTICSANALGESTICSAA – ANABOLIC AGENTS – ANABOLIC AGENTSPP – PEPTIDE HORMONES – PEPTIDE HORMONESDD - DIURETICS - DIURETICS
DRUGSDRUGSStimulantsStimulants – – improves improves
reactions and reflexes and reduces reactions and reflexes and reduces pain pain
BUTBUT Feeling less pain can make an athlete Feeling less pain can make an athlete
train too hard, can lead to high blood train too hard, can lead to high blood pressure, heart and liver problems pressure, heart and liver problems and strokesand strokes
DRUGSDRUGSNarcotic Narcotic AnalgesticsAnalgestics – kill pain – kill pain
and tiredness. Mask injury and tiredness. Mask injury BUT BUT they are addictive with unpleasant they are addictive with unpleasant
withdrawal withdrawal Feeling less pain can make an Feeling less pain can make an
athlete train too hard. athlete train too hard. Can lead to constipation and low Can lead to constipation and low
blood pressure.blood pressure.
DRUGSDRUGSAnabolic AgentsAnabolic Agents
(STEROIDS)(STEROIDS) – – Increase muscle sizeIncrease muscle size delay fatigue , therefore you can train for delay fatigue , therefore you can train for
longerlonger
Can cause high blood pressure, heart Can cause high blood pressure, heart disease infertility and cancerdisease infertility and cancer
Women may grow facial and body hair and Women may grow facial and body hair and their voice may deepentheir voice may deepen
DRUGSDRUGSDiureticsDiuretics – make you urinate – make you urinate
causing weight loss important if you are causing weight loss important if you are competing in a certain weight divisioncompeting in a certain weight division
Can hide traces of other drugs in the Can hide traces of other drugs in the bodybody
BUTBUT They can cause cramp and dehydrationThey can cause cramp and dehydration
DRUGSDRUGSPeptide HormonesPeptide Hormones Most have a similar effect to anabolic Most have a similar effect to anabolic
steroidssteroids EPOEPO (Erythropoietin) has a similar effect (Erythropoietin) has a similar effect
to blood dopingto blood doping BUTBUT They can cause strokes and abnormal They can cause strokes and abnormal
growthgrowth
DRUGSDRUGSBeta BlockersBeta Blockers – Medicines – Medicines
that lower the heart rate , steady shaking that lower the heart rate , steady shaking hands and reduce anxietyhands and reduce anxiety
BUTBUT They are banned in sports where they They are banned in sports where they
might give an advantage such as might give an advantage such as shooting, ski-jumping, snooker and shooting, ski-jumping, snooker and bobsleighbobsleigh
DRUGSDRUGSBlood dopingBlood doping -used to simulate -used to simulate
high altitude training without actually going to high high altitude training without actually going to high altitudealtitude
Red blood cells are taken out of an athlete – their Red blood cells are taken out of an athlete – their body then makes more red blood cells to replace body then makes more red blood cells to replace themthem
Before a competition the red blood cells are Before a competition the red blood cells are injected back so that more oxygen can be carried injected back so that more oxygen can be carried around the bodyaround the body
Possible side effects – allergic reactions, kidney Possible side effects – allergic reactions, kidney damage, viruses such as aids and blocked damage, viruses such as aids and blocked capillaries capillaries
BODY TYPESBODY TYPESEndoEndo morph morphMesoMeso morph morphEctoEcto morph morph
ENDOMORPHENDOMORPHDUMPYDUMPYWide hips, lots of fat on body arms Wide hips, lots of fat on body arms
and legs but ankles and wrists are and legs but ankles and wrists are relatively slimrelatively slim
Sports – Sumo wrestler need strength, Sports – Sumo wrestler need strength, weight and low centre of gravity so weight and low centre of gravity so they have strong endomorph and they have strong endomorph and mesomorph featuresmesomorph features
MESOMORPHMESOMORPHMuscularMuscular Broad shoulders, narrow hips, low body fat.Broad shoulders, narrow hips, low body fat. Mesomorphs are suited to events like Mesomorphs are suited to events like
decathlon, swimming, gymnastics. decathlon, swimming, gymnastics. Swimming – broad shoulders and good Swimming – broad shoulders and good
muscles with little body fat will help them muscles with little body fat will help them move through the water more efficiently. move through the water more efficiently. Strong powerful legs to kick and arm to Strong powerful legs to kick and arm to pull will increase speed of swimmerpull will increase speed of swimmer
ECTOMORPHECTOMORPHThinThin Narrow shoulders, not much muscle or fat, Narrow shoulders, not much muscle or fat,
long and thin arms and legs, thin face and long and thin arms and legs, thin face and high forehead.high forehead.
High jumpers need to be tall and light but High jumpers need to be tall and light but with powerful muscles so a mixture of with powerful muscles so a mixture of ectomorph and mesomorphic features is ectomorph and mesomorphic features is required.required.
Longer legs gives them advantage in Longer legs gives them advantage in jumping, little weight, less to liftjumping, little weight, less to lift
AGEAGE Performance alters as we progress Performance alters as we progress
through the ageing processthrough the ageing process
Young ageYoung age – body still developing – body still developing Bones and ligaments and tendons not fully Bones and ligaments and tendons not fully
formed therefore too much training could formed therefore too much training could cause damage or overuse injuriescause damage or overuse injuries
Young players have lots of energy and Young players have lots of energy and enthusiasm but lack concentration and enthusiasm but lack concentration and skill is not as fully developed as an older skill is not as fully developed as an older playerplayer
AGEAGEMiddleMiddle – we peak in our twenties – we peak in our twenties You achieve your maximum strength when You achieve your maximum strength when
you are fully grown usually about 20you are fully grown usually about 20 In your 20’s it is still easy to build muscle In your 20’s it is still easy to build muscle
massmass You have more experience that younger You have more experience that younger
players players You will be able to train for longer and You will be able to train for longer and
have good oxygen capacity which will help have good oxygen capacity which will help aerobic fitnessaerobic fitness
AGEAGE Older PlayersOlder Players As we get older eyesight deteriorates and As we get older eyesight deteriorates and
reaction time becomes slower.reaction time becomes slower. Bones become fragile and joints stiffen Bones become fragile and joints stiffen
more prone to injurymore prone to injury Factors affecting performance with Factors affecting performance with
ageing are endurance, speed, flexibility, ageing are endurance, speed, flexibility, timing, co-ordination and skill level.timing, co-ordination and skill level.
Experience is a vital and an older player Experience is a vital and an older player has gained more experience.has gained more experience.
Keeping fit will slow down the process of Keeping fit will slow down the process of ageingageing
PSYCHOLOGICAL PSYCHOLOGICAL fACTORSfACTORS
TensionTension AnxietyAnxiety BoredomBoredom MotivationMotivation
PERSONALITIESPERSONALITIESIntrovertIntrovertQuiet, shy, retiringQuiet, shy, retiring Individual sports –Individual sports – Routine and repetitive – swimmingRoutine and repetitive – swimming Like to perform precise and Like to perform precise and
intricate skillsintricate skills Do not enjoy contact sportsDo not enjoy contact sports
PERSONALITIESPERSONALITIESExtrovertExtrovertOutgoing, loud and Outgoing, loud and livelylively
Team sports – hockeyTeam sports – hockey Enjoy lots of excitmentEnjoy lots of excitment Enjoy fast sport with lots of involvement Enjoy fast sport with lots of involvement High levels of excitement – ski-ingHigh levels of excitement – ski-ing
AGGRESSIONAGGRESSIONCan be positive and Can be positive and negativenegative
PositivePositive Controlled aggression is necessary in most Controlled aggression is necessary in most
sports, particularly in games such as rugby, or sports, particularly in games such as rugby, or batting and bowling in cricket.batting and bowling in cricket.
A bowler may show aggression in bowling A bowler may show aggression in bowling bouncers.bouncers.
In athletics there may be aggression in the run In athletics there may be aggression in the run up to the long jump. The expression of ‘attacking up to the long jump. The expression of ‘attacking ‘the board is often used.‘the board is often used.
AGGRESSIONAGGRESSION NegativeNegative However aggression must be However aggression must be
controlled.controlled. When sportsmen and women lose this When sportsmen and women lose this
control it can often lead to foul play.control it can often lead to foul play. Common in invasion games as well as Common in invasion games as well as
games such as tennis where racket games such as tennis where racket abuse sometimes occurs.abuse sometimes occurs.
FEEDBACKFEEDBACK When we learn new skills we require some When we learn new skills we require some
information to tell us what we are doing information to tell us what we are doing and whether it is correct or not.and whether it is correct or not.
If we obtain this information from our If we obtain this information from our feelings of the actions the feedback to the feelings of the actions the feedback to the brain is calledbrain is called
Knowledge of Knowledge of performanceperformance
or Internal feedback.or Internal feedback.
FEEDBACKFEEDBACK If the performer receives If the performer receives
information from a coach information from a coach the feedback is called the feedback is called
Knowledge of ResultsKnowledge of Resultsor External Feedbackor External Feedback
FEEDBACKFEEDBACKTypes of practiceTypes of practice To learn a new skill or improve an existing one To learn a new skill or improve an existing one
you must practice.you must practice. Part MethodPart Method – one way to learn a complex skill – one way to learn a complex skill
is to learn parts of it ,then put the parts together, is to learn parts of it ,then put the parts together, e.g. when learning how to do the triple jump.e.g. when learning how to do the triple jump.
Whole MethodWhole Method – sometimes the skill cannot – sometimes the skill cannot be broken down e.g. when learning how to do a be broken down e.g. when learning how to do a somersaultsomersault
Massed PracticeMassed Practice – continual practice – continual practice repeating the action over and over again, for repeating the action over and over again, for example when learning to shoot or passing skillsexample when learning to shoot or passing skills
FEEDBACKFEEDBACKGuidanceGuidance Visual GuidanceVisual Guidance – Learn by watching – Learn by watching
a demonstration of the skill, looking at a a demonstration of the skill, looking at a picture or watching a video.picture or watching a video.
Verbal GuidanceVerbal Guidance – Learn by listening – Learn by listening to instructionsto instructions
Manual GuidanceManual Guidance – Learn by being – Learn by being helped with the support of a coach, by helped with the support of a coach, by holding the performer in correct position holding the performer in correct position or with mechanical device such as rig in or with mechanical device such as rig in trampoliningtrampolining
SKILLSSKILLSOpen skillOpen skill – When a performer has – When a performer has
to adapt to the changing situation or the to adapt to the changing situation or the environmentenvironment
e.g. invasion games such as rugby and e.g. invasion games such as rugby and netballnetball
Closed skill-Closed skill- When skills are When skills are performed in isolation without a changing performed in isolation without a changing environment environment
e.g. diving, tennis serve, vault in gymnasticse.g. diving, tennis serve, vault in gymnastics
Technological Technological DevelopmentsDevelopments
New materials and new New materials and new designs of equipment have designs of equipment have had a considerable impact had a considerable impact on sporton sport
ClothingClothing – new materials and – new materials and designs for one-piece suits for swimming, designs for one-piece suits for swimming, speed skating and athletics have speed skating and athletics have contributed to improved performance contributed to improved performance times in these and similar events.times in these and similar events.
Technological Technological DevelopmentsDevelopments
FootwearFootwear – sports companies – sports companies spend considerable amounts of spend considerable amounts of money developing different types of money developing different types of footwear, not just to improve footwear, not just to improve sportsmen’s and womens sportsmen’s and womens performance but also to maintain performance but also to maintain sales in the fashion and recreational sales in the fashion and recreational market.market.
Technological Technological DevelopmentsDevelopments
Facilities Facilities – New facilities now – New facilities now enable events to take place which enable events to take place which would previosly have had to be would previosly have had to be cancelled because of weather cancelled because of weather conditions.conditions.
e.g. The Millenium Stadium in Cardiff e.g. The Millenium Stadium in Cardiff with a retractable roof allows football, with a retractable roof allows football, rugby and cricket to take place rugby and cricket to take place irrespective of bad weather.irrespective of bad weather.
Technological Technological DevelopmentsDevelopments
Sports surfacesSports surfaces – New Surfaces – New Surfaces such as plastic grass have revolutionised such as plastic grass have revolutionised the way hockey is played. Artificial cricket the way hockey is played. Artificial cricket wickets are popular in schools as they wickets are popular in schools as they require considerably less maintainance require considerably less maintainance than traditional grass wickets.than traditional grass wickets.
Times and distances have improved in Times and distances have improved in Athletics with the introduction of Athletics with the introduction of rubberised surfaces and soft landing areas rubberised surfaces and soft landing areas for high jump and pole vaultfor high jump and pole vault
Technological Technological DevelopmentsDevelopments
Teaching and CoachingTeaching and Coaching – – video recording of a sport is useful for video recording of a sport is useful for the coach and the performer to analyse the coach and the performer to analyse technique and make comparisons with technique and make comparisons with top class performers.top class performers.
Refereeing –Refereeing – Video replay is Video replay is now used in a number of sports to help now used in a number of sports to help the referee make decisionsthe referee make decisions
Technological Technological DevelopmentsDevelopments
In swimming and In swimming and athleticsathletics -electronic starting, -electronic starting, timing and the use of photo finishing timing and the use of photo finishing help officials make the correct help officials make the correct decisionsdecisions
In tennisIn tennis - the electronic eye - the electronic eye can be used to detect whether a can be used to detect whether a service is inservice is in
Technological Technological DevelopmentsDevelopments
SpectatorsSpectators – at the back of large – at the back of large stadium, spectators have little chance stadium, spectators have little chance of seeing the action. of seeing the action.
However large video screens show However large video screens show replays and miniature cameras in replays and miniature cameras in cricket stumps give spectators a taste cricket stumps give spectators a taste of what batsmen expect from fast of what batsmen expect from fast bowlers.bowlers.
RISK ASSESSMENT AND RISK ASSESSMENT AND FIRST AIDFIRST AID
StrainStrain – these occur in the muscles – these occur in the muscles or tendonsor tendons
They are overstretched or possibly tornThey are overstretched or possibly torn
Cause-Cause- by sudden or violent by sudden or violent movement, lifting heavy objects with movement, lifting heavy objects with poor techniquepoor technique
TreatmentTreatment – R.I.C.E. – R.I.C.E.
RISK ASSESSMENT AND RISK ASSESSMENT AND FIRST AIDFIRST AID
SprainSprain – this occurs at a joint – this occurs at a joint The tissues and ligaments are stretched and The tissues and ligaments are stretched and
sometimes torn.sometimes torn. This may be minor like a twisted ankle or This may be minor like a twisted ankle or
major where severs and extensive damage major where severs and extensive damage has been causedhas been caused
CauseCause – twisted or suddenly wrenching – twisted or suddenly wrenching the joint as a result of running on uneven the joint as a result of running on uneven ground, being tackled in rugby/football or ground, being tackled in rugby/football or landing awkwardlylanding awkwardly
TreatmentTreatment – R.I.C.E. – R.I.C.E.
RISK ASSESSMENT AND RISK ASSESSMENT AND FIRST AIDFIRST AID
DISLOCATIONDISLOCATION This occurs when one or more bones This occurs when one or more bones
as been displaced at a joint usually as been displaced at a joint usually as a result of a strong force.as a result of a strong force.
The bones have been wrenched into The bones have been wrenched into an abnormal position.an abnormal position.
Treatment – call an ambulance and Treatment – call an ambulance and make the casualty as comfortable as make the casualty as comfortable as possiblepossible
RISK ASSESSMENT AND RISK ASSESSMENT AND FIRST AIDFIRST AID
RICERICE Rest injured part – stop sport if you carry on Rest injured part – stop sport if you carry on
you will make injury worseyou will make injury worse Ice – Apply ice to injured part – this makes Ice – Apply ice to injured part – this makes
blood vessels contract to reduce internal blood vessels contract to reduce internal swelling and bleedingswelling and bleeding
Compression – Bandage injured part will Compression – Bandage injured part will help to reduce swelling.help to reduce swelling.
Elevation – Support limb at a raised level i.e. Elevation – Support limb at a raised level i.e. above heart level. The flow of blood reduces above heart level. The flow of blood reduces because it has to flow against gravity. because it has to flow against gravity.
Recognition of FracturesRecognition of Fractures
Fractures are cracks in the bone or an Fractures are cracks in the bone or an actual break. actual break.
They are usually accompanied by swellingThey are usually accompanied by swelling This is because they damage blood vessels This is because they damage blood vessels
in or around the bone.in or around the bone. In an open fracture the skin is torn and the In an open fracture the skin is torn and the
bone pokes out.bone pokes out. In a closed fracture it all happens under In a closed fracture it all happens under
the skin. The skin itself is alrightthe skin. The skin itself is alright
Stress FracturesStress Fractures
A stress fracture is a crack along a A stress fracture is a crack along a length of a bone. length of a bone.
It is caused by continuous stress It is caused by continuous stress over a long period of time over a long period of time
Long-distance runners get stress Long-distance runners get stress fractures called shin splintsfractures called shin splints
Recognition of symptoms of Recognition of symptoms of ConcussionConcussion
Unconsciousness, disorientation, Unconsciousness, disorientation, memory loss.memory loss.
Caused by a blow to the headCaused by a blow to the head
Treatment If unconscious place in Treatment If unconscious place in recovery position and get ambulancerecovery position and get ambulance
If conscious keep casualty under If conscious keep casualty under observation for 24 hoursobservation for 24 hours
Recognition of symptoms of Recognition of symptoms of HypothermiaHypothermia
Symptoms – Body temperature falls Symptoms – Body temperature falls below 35 degrees Cbelow 35 degrees C
Muscles go rigid, heart beats Muscles go rigid, heart beats irregularly, casualty may fall irregularly, casualty may fall unconsciousunconscious
Treatment – steadily raise body Treatment – steadily raise body temperature to 37 degrees C temperature to 37 degrees C
Put them into warm dry clothing or Put them into warm dry clothing or wrap in a blanketwrap in a blanket
Give hot drinks or maybe a hot bath.Give hot drinks or maybe a hot bath.