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PREVENTION OF INJURIES

PREVENTION OF INJURIES. ROP Sports Health. Why?. ___________________ are responsible for ensuring an athlete is optimally ________ to compete in sport

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PREVENTION OF INJURIES

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  1. PREVENTION OF INJURIES ROP Sports Health

  2. Why? • ___________________ are responsible for ensuring an athlete is optimally ________ to compete in sport • Athletic Trainers and coaches work together to oversee _______________of taping, wrapping, bracing, ___________, cool downs, ____________, conditioning and individual preparation

  3. TAPING • Provide additional _____________, compression and ____________ • Limits ________________ • PROPHYLACTIC= ________________ • SUPPLIES: • adhesive tape (Tuf-Skin)- helps tape stick to skin • ____________- prevents irritation of skin • athletic tape- provide support • _____________- prevent friction

  4. RULES OF TAPING • Pressure should be applied in ___________ directions • No ___________- lay the tape down where it wants to go • Overlap by ________ • Tear by _____________, NOT down

  5. WRAPPING • Provide additional support, ______________ and stability • Helps with injury ______________ (COMPRESSION) • Pulls body part into position • SUPPLIES: • Elastic wrap (ACE): allows or assists movement while applying ____________ • ______________: keeps bandage in place

  6. RULES FOR WRAPPING • Apply _______ pressure: firmly/tight without cutting off _________________ • Overlap each turn by ________ • For support- body part should be wrapped as muscle is ____________________ • For recovery- body part should be wrapped ALWAYS starting at the _________ and moving up • Helps aid in lymph system removing _________

  7. BRACING • Provide additional ____________ support and stability • ________________ • Longer ________ than a tape/wrap job

  8. STRETCHING • Increase muscle _________ and Range of Motion • Done before and ______ a workout • Listen to your body- stop before __________

  9. TYPES OF STRETCHING • _________: Hold the position 15-60 seconds-moderate tension • __________: use of movement and momentum within normal ROM to stretch • _________ and ____________ movements • ___________: “bouncing” movements to gain momentum to put into stretch • _________ good for sports preparation • _______: stretch, push, stretch

  10. PROPER WARM-UP • _________ body for demands of sport • Pump _________ into muscle • Raise body temperature • Neural arousal • Adjustment to heavy loads/stress • Go through the________movements that will be used in sport • ___________ stretching • Start with a __________ warm-up then get sport specific

  11. WARM-UP EXAMPLE • Light _________ -3-5 minutes light running/skipping/jumping • 8-12 minutes ___________ stretching • Controlled through entire range of motion • Walking knee-to-chest • Walking toy soliders • Walking lunges • Fast high knees/fast butt kicks • Carioca • 5-8 minutes basic _________________ drills

  12. PROPER COOL-DOWN • Slowly ____________ intensity of exercise to prevent soreness • Sudden stop in exercise causes blood pooling in the muscles • Regulate blood flow to muscles • Gradual __________ heart rate • _______ stretching

  13. COOL DOWN EXAMPLE • _______ minutes of light cardio • jogging • 1-2 light sport-specific drills • 8-10 static stretches • most used body parts • Hold ______ seconds • _________________!

  14. CONDITIONING • Strengthening • _________ • Power/Explosive • Heart-lung endurance • Should match the _______ demands • Football VS swimming

  15. INDIVIDUAL PREPARATION • Knowledge of skills and sport • Proper ______________ • Appropriate equipment • ____________ • Psychological component • Sleep habits • ______ hours/night • Eating habits: Proper fats/protein/carbs balance for the sport • ___________ sports-more protein/carbs • ____________sports- more carbs/fats

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