1. Sports Injuries – using the correct equipment Taping – provides stability to the joint prevents ligament injuries Bracing – to provide support, without limiting mobility - However, limit movement where ligament has been over stretched - Used during rehabilitation and recovery Protective equipment - aid towards preventing impact/penetrative injuries - Fitted correctly, meet NGB standards Clothing: Cool/Warm/Sweating Helps to prevent environmentally related dangers – hypotermia/heat exhaustion/heat stroke

2. Marathon De Sables

3. Importance of Warm up/Warm Down Post exercise warm downs are of benefit on performance/injury prevention and recovery W/D should be designed to decrease injurious effects of the performance/training session To prepare performer for next session HOW? Prevents; blood from pooling in the limbs Lactic acid building up in the muscles Helps muscles and tendons to relax/loosen Stiffness/tightness of muscles/joints

4. Delayed Onset of Muscle Soreness Condition caused by damage to the muscle fibre and connective tissue Inflammation and increased local muscle temperature Caused by intense muscular activity and eccentric muscle contraction Possible research may suggest Lactic Acid may also be a cause Avoiding DOMS/recovering: Carry out an active/dynamic warm up When beginning an exercise programme, avoid strenuous eccentric muscle action (plyometrics) Gradually increase intensity/duration Carry out extra eccentric contraction exercises Active warm down/Theraputic warm down

5. Exam Question

6. Prevention and Rehabilitation Sports science and technological research are essential to the provision of rehabilitative processes. Cyrogenic chambers Computerised axial tomograhpy (CAT/CT) Magnetic resonance imaging (MRI) Electrotherapy Ultrasound Acupuncture Hyperbaric chambers Oxygen tents Ice baths

7. Hyperbaric Chamber Therapy Hyperbaric Chambers Inhalation of Oxygen under high pressure – in pressure chambers Boosts white blood cell activity in damaged parts of the body: – Controls infection – Constricts blood vessels – diminishing blood flow to injured region – Reduces pressure and swelling Not proven to be effective in all sports, although football clubs and athletes have used the procedure.

8. Oxygen Tents Canopy placed over the head and shoulders, or over the entire body Provides an oxygen rich environment Endurance athletes use oxygen tents to try and improve VO2 max Or to aid recovery from injury more quickly Hypoxic Tents (however) – stimulates high altitude by maintaining a lower oxygen concentration Used to stimulate the body’s natural adaptations to altitude – facilitating the production of more oxygen-carrying red blood cells and haemoglobin

9. Ice Baths Ice – (RICE) reduces internal bleeding (due to vasoconstriction) and flow of fluids from damaged cells Controls inflammation and swelling Cryotherapy – cooling therapy to treat chronic/acute injuries Ice baths used as post-match recovery in contact sports – as ice is used to treat strains and sprains A Cryogenic chamber is cooled with liquid nitrogen, to a temp of -110 C. Treatment for muscle and joint pain – where athlete is placed in a chamber for only a few minutes Pain relief can last up to 6-8 hours after treatment