3. a)  RICE  Rest – stop the activity as soon as the injury occurs to prevent making it any worse.  Ice – applied to injured area for 10-15 mins then taken away for 20 mins (and repeat). Reduces internal bleeding and swelling.  Compression – Reduces swelling and so speeds recovery.  Elevation – elevate injured area above heart. Reduces swelling and inflammation. b)  Cryotherapy – the use of cold temperatures (e.g. cryogenic chambers)  Hyperbaric chambers / oxygen tents  Hypoxic tents (simulating high altitude to promote red blood cell production).

5. a)  5-10 min light cardiovascular activity to raise body temperature and enhance elasticity of muscles, tendons, ligaments and joint structures.  Range of dynamic exercises to addressing key major muscle groups.  Ensure that exercises are sports specific.  Gradual increasing of intensity. b)  Light cardiovascular activity to prevent blood pooling and to deal with excess muscle lactic acid.  Static stretching to help muscles and tendons relax, stopping them becoming tight.  Warm-down helps prevent delayed onset muscle soreness (DOMS).

7. a)  The general or local use of cold temperatures in the treatment of injury.  Ice baths and cryogenic chambers are often used as part of post-match recovery.  Stops internal bleeding to reduce swelling and aid recovery. b)  A series of exercises aimed at rebuilding the performer’s proprioceptive sense.  Proprioception is the body’s awareness of position, movement and changes in state of balance.  This information comes from proprioceptors in joints, tendons and muscles as well as visual and auditory senses.  Retraining activities include hopping on a trampette, balance board exercises etc. c)  Application of massage techniques to the muscle and connective tissues to enhance sports performance.  Used to increase range of movement / flexibility and to relieve muscle soreness.  May help injury prevention and promote faster recovery.  Research of its benefits is inconclusive.

9.  Must name a sport.  Ensure that correct protective equipment is worn/used (make specific to the sport).  Ensure that appropriate footwear is worn.  Use taping and bracing to support weak areas of the body.  Ensure that the body is fully conditioned to take part in the sport (link to specific sport).  Core strength training to provide the body with stability and reduce chance of injury (esp lower back).  Strengthening muscles to prevent repetitive strain injuries.  Ensure that adequate rest is allowed during training to avoid the risks associated with overtraining.  Ensure that diet is appropriate for performers training level.  Ensure that an appropriate warm-up is undertaken prior to the event including a cardiovascular pulse-raiser and a series of dynamic exercises and stretches.

10.  A. Reduces pressure at injured area/reduces swelling  B. (Chamber) delivers oxygen at high pressure  C. Approximately 2.5 more times than normal/100% pure oxygen  D. Haemoglobin/red blood cells fully saturated with oxygen  E. Excess oxygen dissolved in plasma  F. Oxygen reaches parts of body that not normally saturated  G. Increased white blood cell activity at injury site  H. Increased blood supply/formation of new blood cells

11. A. Active warm-up/Active warm-down/cool down/stretching B. Avoid eccentric contractions early in session C. Gradually increase intensity of workload D. Massage E. Ice baths

12. A. (Involves sitting in ice cold water for) between 5 – 20 minutes B. Causes blood vessels to tighten/decreases metabolic activity/vasoconstriction C. Restricting blood flow to the area D. Reduces swelling/tissue breakdown/aids muscle repair E. After leaving the ice bath, area is flooded with new blood/vasodilation F. Fresh oxygen removes lactic acid (when out of the ice bath) G. Some studies suggest ice baths of limited value

13. Symptoms:  Deep muscle soreness  Nagging injury  Difficulty in training hard enough to reach desired heart rate level  Loss of apetite  Recurring sore throat etc as a result of depressed immune system  Sleeping problems Ways to avoid overtraining:  Allow sufficient recovery time  Restrore glycogen stores after hard sessions  Never train when ill  Build up training loads gradually (especially after illness/injury  Use meditation and relaxation methods to improve sleep  Ensure that diet is nutritionally balanced

14.  Long term athlete development programme – a generic strategy for the development of performers from the nursery to the podium. FUNdamentals (5-11 yrs)  Focus is on fun in every session  Participation in wide range of sports  Development of fundamental motor skills – running, jumping, kicking, catching, striking etc.  Development of ABC (agility, balance, coordination)  Low level training for speed and endurance through fun games  Introduction of simple rules  Strength training using own bodyweight. Learning to Train (8-12)  Further development of fundamental motor skills  Learning general overall sports skills  Continuing to develop strength using bodyweight, medicine balls etc  Developing endurance with games and relays  Introducing basic flexibility exercises  Developing speed during warm-up activities  Developing knowledge of warm up, cool down, stretching, hydration, nutrition.  70-30 training-competition ratio.