principles of training. specificity specificity overload overload progression progression...

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


You can exercise You can exercise for longer for longer without feeling without feeling tiredtired


You can use up You can use up more oxygen more oxygen when you’re when you’re exercisingexercising


ADVANTAGESADVANTAGES

Your heart rate will Your heart rate will be lower when be lower when resting and when resting and when exercisingexercising


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.


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.


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.


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


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


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


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.


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.


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


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.

principles of training. specificity specificity overload overload progression progression...

Documents

exercise slide

principles of training

set slide

altitude slide

boring slide

weight training

training needs

pain slide