How does being physically prepared reduce your chances of getting injured while playing sports?

1. How does being physically prepared reduce your chances of getting injured while playing sports? By: Chad MCcLANAHAN

2. Stem Questions • Why is it important to stretch before participating in sports? • Why is it important to stretch and cool down after playing sports? • Why is it important to be hydrated while playing sports? • What kind of injuries can result from not being physically prepared to play sports?

3. Who Participates in sports?

4. What kind of injuries can result from not being physically prepared to play sports? Injury Stats With Adolescents • With Adolescents, growth is generally uneven: Bones grow first, which pulls at tight muscles and tendons. This uneven growth pattern makes younger athletes more susceptible to muscle, tendon, and growth plate injuries. • Injuries among young athletes fall into two basic categories: overuse injuries and acute injuries. Both types include injuries to the soft tissues (muscles and ligaments) and bones. (High School Sports Injuries. Retrieved April 26, 2013, from AAOS) • Many injuries can be prevented with regular conditioning that begins prior to the formal sports season. • Injuries often occur when athletes suddenly increase the duration, intensity, or frequency of their activity. Young athletes who are out of shape at the start of the season should gradually increase activity levels and slowly build back up to a higher fitness level. • Overuse Injuries are common with athletes that are not in shape. • Sprains and Strains are common among athletes that are not prepared to handle the workload.

5. The role nutrition plays with athletes • Carbohydrates, protein and healthy fats provide the fuel needed to maintain energy. • Carbohydrates are involved in regulating your blood sugar and glycogen level in your muscles, which is vital for preventing muscle fatigue. • Water provides musculoskeletal lubrication as well as helps to transport nutrients throughout your body. • Click here to watch video on healthy eating tips for young athletes. * Source- http://www.studentsports.com/nutrition/

6. Injury statistics associated with youth sports • Each Year 3.5 million children ages 14 years and under receive medical treatment for sports injuries. • 62% of sports related injuries occur in practice not in games. • Injury Rates Among Sports: A)Football-36% B) Basketball- 16% C) Soccer- 15% • * Source- http://www.safekids.org/assets/docs/safety-basics/sports/2012-sports.pdf

7. What We know about youth sports injuries • Sports injuries are common, resulting in 3.5 million medical visits annually. Most of these injuries are preventable through shared responsibility among parents, coaches, athletes, schools, safety advocates, athletic trainers, and medical and health professionals. • Sprains & Strains are most common form of Injury reported with youth sports. • Overuse injuries are responsible for nearly half of all sports injuries to middle and high school students * source- http://www.youthfootballonline.com/2011/08/25/preventing-early-season-injuries-in-youth-football/

8. What responsibilities the coaches and players have to reduce youth injuries in sports Coach Player Following rules Eating properly and staying hydrated. Reporting injuries to the coach when they occur. If injured, players must follow the steps for rehab. • Coaches should be properly certified to coach. • Coaches need to be knowledgeable in basic first aid treatment. • Coaches need to teach proper mechanics. • Coaches need to maintain equipment.

9. Why is it important to stretch before participating in sports? • Exercise and warming up cold muscles helps prevents injuries • Cold-muscles and tendons are believed to be more prone to damage, since they are more likely to tear. • Stretching increases flexibility of your muscles and range of motion in your joints. • Stretched muscles provide increased circulation of blood, and flow of blood to your muscles. • Stretching may minimizes soreness, which also benefits body performance, many different stretching regimes are used by sport specific injury prevention professionals. * source- http://www.123rf.com/photo_13772912_athlete-stretching-after-jogging-in-the-stadium.html

10. Why is it important to stretch and cool down after playing sports? • Cool down is important to take the stress of exercise off your body, and to bring down the heart rate and blood pressure • When you work out, lactic acid builds up in your muscles. This often leads to muscle soreness. Stretching afterwards will reduce this build up. • Stretching after activity will help your muscles recover faster. * source- http://www.123rf.com/photo_13772912_athlete-stretching-after-jogging-in-the-stadium.html

11. Why is it important to be hydrated while playing sports • Staying hydrated helps your alertness, and improves athletic ability by minimizing fatigue. • To maintain proper hydration, its important to drink before, during, and after exercise. • Water is the best method of hydration over any sport drinks. • Being hydrated prevents muscle cramps. * source- http://www.fitday.com/fitness-articles/nutrition/tips/everything-you-need-to-know-about-staying-hydrated.html

12. Dehydration has an adverse effect on athletes • Reduction in blood volume • Decreased skin blood flow • Decreased sweat rate • Decreased heat dissipation • Increased core temperature • Increased rate of muscle glycogen use * source- http://www.fitday.com/fitness-articles/nutrition/tips/everything-you-need-to-know-about-staying-hydrated.html

13. Importance of being fit to play sports • High level endurance athletes often have a higher proportion of slow twitch (Type I) muscle fibers. These slow twitch fibers are more efficient at using oxygen (and aerobic metabolism) to generate more fuel (ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours. • The stronger an athletes muscles are the more body control he/she will have. • A fit athlete will not wear down as quick. Athletes that are in shape will be able to handle the wear and tear of the rigorous activity and be less susceptible to injuries. http://www.bodymaintenancefitness.com/why-warm-up-cool-down-stretch/

14. Importance of being fit to play sports (Continued) • Maintain body weight; keeping unwanted body weight off will keep your performance rate up especially in running events. • Obtaining physical fitness is a result of positive physical activity, proper nutrition, correct diet, and the proper course of recovery which is rest. • Good health and energy provides a positive sense of physical and mental well being.

15. References • (n.d.). Retrieved April 19, 2013, from 123RF: http://www.123rf.com/photo_13772912_athlete-stretching-after-jogging-in-the-stadium.html • Childhood Sports Injuries and Their Prevention. (2009, July). Retrieved April 18, 2013, from National Institute of Arthritis Musculoskeletal and Skin Diseases: http://www.niams.nih.gov/Health_Info/Sports_Injuries/child_sports_injuries.asp#most • Stretching for Runners: Does it Improve Performance and Reduce Injury? (2010-2012). Retrieved April 13, 2013, from Running Training Tips: http://www.running-training-tips.com/stretching.html • (2012). Coaching Our Kids to Fewer Injuries: A Report on Youth Sports Injuries. Safe Kids Worldwide.

16. References- Continued • A.L.L., R. V. (2010). Q&A: Can regular stretching improve athletic performance? Consumer Reports. • Burfoot, A. (2004, August 26). Does Stretching Prevent Injuries? Retrieved April 12, 2013, from Runners World: http://www.runnersworld.com/stretching/does-stretching-prevent-injuries • Cronin, K. J. (2012, January 12). Stretching Improves Flexibility, Provides Foundation for Athletic Success. Retrieved April 13, 2013, from Moms Team: http://www.momsteam.com/health-safety/stretching-improves-flexibility-foundation-athletic-success • Doug. (2010, May 25). THE IMPORTANCE OF BEING PHYSICALLY FIT. Retrieved 2013 Monday, April, from Work Safety Blog : http://www.blog4safety.com/2010/05/the-importance-of-being-physically-fit/

17. References-Continued • Everything You Need to Know About Staying Hydrated. (n.d.). Retrieved April 2013, 22, from FitDay: http://www.fitday.com/fitness-articles/nutrition/tips/everything-you-need-to-know-about-staying-hydrated.html • High School Sports Injuries. (n.d.). Retrieved April 26, 2013, from AAOS: http://orthoinfo.aaos.org/topic.cfm?topic=A00056 • Ian Shrier, M. P. (2004). Does Stretching Improve Performance? Clinical Journal Sports Med, 267-273. • Kids & Getting Active. (n.d.). Retrieved April Monday, 15, from Healthy Kids : http://www.goodforkids.nsw.gov.au/sitefiles/GoodForKids/documents/ActiveKids[1].pdf • Nordqvist, C. (2004, September 26). Does Stretching Improve Sport Performance? Only If It's Regular. Retrieved April 13, 2013, from MNT: http://www.medicalnewstoday.com/releases/14034.php

18. References-Continued • Quinn, E. (2009, July 29). Endurance Training for Sports - What is Cardiovascular and Aerobic Fitness? Retrieved April 24, 2013, from http://sportsmedicine.about.com/od/anatomyandphysiology/a/Endurance.htm • Sara Cogan, M. (n.d.). Properly Hydrating for Sports Performance . Retrieved April 14, 2013, from Sports Medicine Training Center: http://www.smtcstl.com/index.php?option=com_content&view=article&id=63:.. • Seay, M. (n.d.). Everything You Need to Know About Staying Hydrated. Retrieved April 13, 2013, from FITDAY: http://www.fitday.com/fitness-articles/nutrition/tips/everything-you-need-to-know-about-staying-hydrated.html • Soccer Stretching Exercises. (n.d.). Retrieved April 13, 2013, from Sports Fitness Advisor Sporting Excellence Ltd: http://www.sport-fitness-advisor.com/soccer-stretching.html • Why Warm-up, Cool Down & Stretch. (n.d.). Retrieved April 13, 2013, from Body Maintenance: http://www.bodymaintenancefitness.com/why-warm-up-cool-down-stretch/ • Youth Sports Statistics. (n.d.). Retrieved April 18, 2013, from Statistic Brain: http://www.statisticbrain.com/youth-sports-statistics/