Activity 1: Complete the attached form as a dot point PreTest

Physical preparation enables the body to better cope with the demands of the sport or activity. The athlete undertakes training sessions that stress physiological capacities, making them adapt to the pressures required in the competitive environment.

Activity 2: What role do preventative actions play in enhancing the welbeing of an athlete?

Choose a sport: Your the coach of an Under 15's representative team.

Create a digital poster that includes the following;

a) Provide an image of an athlete playing the sport

b) As the coach, identify 5 strategies that would assist in the prevention of injuries in the sport

c) Choose TWO of the strategies and describe how these measures will prevent injuries (3 marks)

Activity 3: 

Complete Snap Shot on Page 441 of text: Which sports send the most Australians to hospital?

Activity 4: 

Complete the sample pre-screening questionnaire from the textbook

Many of the conditions mentioned, may not be relevant to you in this point in your life. Suggest those that may be of concern in 20 years time (eg blood pressure). What could you do to prevent these conditions from developing? 

Physical Fitness

A most important preventative action in enhancing the wellbeing of athletes is to ensure that the level of physical fitness required by the sport is attained before full competition begins. Physical fitness has a range of attributes and the quantity required of each depends on the type of sport or activity. Some sports such as rugby require superior cardio-respiratory fitness together with high levels of strength, power, speed, endurance and agility depending on the position played. Other sports such as gymnastics require less cardiorespiratory fitness but more flexibility, coordination and balance while being aware of body composition. 

Lack of development of the appropriate level of fitness for a particular sport is a major contributing factor to injury. A level of physical fitness fitting to the sport ensures that energy supplies are adequate and body systems are able to meet the demands of what is required in the activity.

Cool - down

Answer the following questions

a) What is the purpose of a warm-down?

b) Provide THREE examples of activities that could be incorporated into a warm-down session

The cool-down (recovery) is the period following competition or physical activity where body temperature, circulation and respiratory rates return to their pre-exercise state (or as close to this state as possible). 

The cool-down is essential to:

• maintain the stretch in muscle groups that may have shortened during the activity. For example, the leg muscles of a cyclist may shorten if the legs do not reach full extension during pedalling.

• disperse lactic acid that has built up during exercise. Exercise recovery as opposed to rest recovery results in a more effective dispersal of lactate.

• prevent blood pooling. A gradual reduction in heart rate reduces vasodilation (supply of blood to the working muscles) and the tendency of blood to ‘pool’ in muscles that have been heavily worked.

An adequate cool-down involves stretching for approximately 10 minutes, performing callisthenics, and finishing with a gross motor activity such as a light jog or swim. T

Past HSC Exam Questions:

2012 Question 31

(a) Explain the physical preparation needed by an athlete in order to prevent injury. In your answer, provide examples from different sports (8 marks)

Sample Answer

2017 Question 29

 (a) Explain how athletes in a range of different sports physically prepare to prevent injury (8 marks)

Rules of sports and activities

The rules of a sport assist the flow of play and protect participants from injury. Rules are enforced on the field by the referee or umpire and promote safety within the game. Injury has the potential to cause temporary and even permanent disability, so rule infringements must be dealt with. In collision sports, such as rugby league and rugby union, there is considerable potential for injury. This potential is significantly increased in the execution of common but illegal movements, such as the head-high tackle. As a result, both codes have well-defined rules stating what constitutes dangerous activity and a range of penalties to punish the offence. 

*In rugby league, for example, it is not uncommon for the National Rugby League Judiciary to take legal action against players who cause injury to other players through violence or disregard for the rules. 

Each sport has its own set of rules that are designed specifically for that sport to keep the athlete safe. 

Sport rules cover a wide range of aspects relating to the game, including:

• the size of the field/court

• the length of the competition

• number of breaks

• what equipment must be used (including the size)

• what constitutes a foul or unfair play etc

Modified Rules for children

Complete the attached table together as a class

Major modifications have been made to junior sport at most levels to accommodate the specific needs of children. Examples of changes include:

• lowering the backboard and ring in basketball and the ring in netball to enhance the chance of successful shooting

• using T-ball stands in softball to make contact with the ball easier

• modifying equipment and distances in Little Athletics to promote success

• simplifying the rules in most sport, so children require only a basic understanding to participate

• awarding trophies and certificates for achievements other than winning — for example, participation and effort.

Children should not be seen as little adults, capable of using adult equipment on courts and fields marked for adults. Children, because of their stature and limited capabilities, have very specific needs in terms of equipment size, court dimensions, rules and playing environment. 

When this is suited to their needs, it adds to their potential to learn skills and enjoy sport as a willing participant. 

Reference: Jacaranda Outcomes

Safe grounds, equipment and facilities

It is the responsibility of the organising group to ensure that every effort has been made to match facilities to safety expectations. 

Safety Guidelines for Children in Sport and Recreation, by Sports Medicine Australia, recommends that an appropriate club or association official follow these guidelines when preparing for play.

• Ensure the playing surface is in reasonable condition, without holes, exposed sprinkler heads or hard patches.

• Clear away all rubbish, especially broken glass, stones and lids from bottles and cans.

• Check that corner posts and other field posts cannot injure players on contact (these should be made of cardboard or similar material).

• Ensure permanent fixtures such as goal posts are padded.

• Ensure perimeter fences are well back from the playing area.

• Ensure spectators, unnecessary equipment and vehicles are kept well back from the sidelines.

• Ensure lighting is adequate if playing at night.

• Ensure adequate matting where necessary — for example, in gymnastics.

The design of fields, courts and general playing facilities must contribute to player safety. For example, if goals are in or close to the field of play, they must be padded. Players who go beyond the field of play through movements such as tackles must have enough room to be able to stop safely. Sponsor signs, timing devices, false start equipment and lane markers should not interfere with player movements on or off the field.

Past HSC  Exam Questions:

2010 Question 29

(b) Evaluate how sports policy and the sport environment promote safe participation. 12 Marks

2015 Question 31

(b) To what extent do specific sports’ policies promote safe participation? 12 Marks

Environmental Considerations                 

Environment factors, such as temperature, humidity, rain and wind can present a number of hazards for athletes. 

Planning can minimise the risk, however, a climatic change can catch an athlete off guard if they are participating in outdoor events.

Activity: Study the four images above and complete the attached table

a) Explain how each person is losing heat

b) Link the following definitions with an image:

• when heat is naturally released to the outside environment

• the loss of heat from the body when sweat is converted into a vapour and leaves the skin

• the transfer of heat through moving currents of air

• the transfer of heat through contact with other objects  

Dot point Summary Clip  (Start @ 1:35mins)

Athletes use four mechanisms for temperature regulation: convection, evaporation, conduction, radiation. Of these, we rely most heavily on evaporation to regulate body temperature through sweat. 

Convection occurs when fluid (air or water) passes over the skin and draws heat away from the body. For example, a runner loses heat to the surrounding air as he/she moves through it.

Conduction is transfer of heat from a body to an object by contact. Eg: when playing tennis our feet contact the surface and conduct heat to it during the process. Heat loss occurs because a gradient exists between the body and the part of the environment with which it is in contact. When the environmental temperature is lower than body temperature, heat flows from the body.  

Radiation occurs naturally when the body becomes warm and radiates heat into the atmosphere. For example, when an athlete is running, the air that they move through draws heat away from the skin and cools the body. On cold days, athletes will wear tighter clothing to trap heat in.

Evaporation occurs when the body sweats; when water evaporates on the skin it cools the body. This is the most effective way for an athlete to cool down, particularly in hot temperatures. During this process, it is important to keep up hydrated to counteract the fluid being lost. Athletes should also wear clothing that ‘breathes’ to help with the process, drawing sweat away from the body, as this can help prevent dehydration

Using this link to pdhpe.net, answer the following questions:

a) Name the four mechanisms the human body uses for temperature regulation.

b) Explain how convection naturally occurs during exercise.

c) Outline two strategies an athlete can use to support convection.

d) What can an athlete do to prevent convection naturally occurring through wind?

e) Define radiation

f) Describe how an athlete can cool and heat their body differently through radiation

g) Explain how athletes can use an ice-vest to enhance conduction 

h) Outline why evaporation is our bodies main mechanism for heat loss. 

i) List two strategies an athlete can use to support evaporation as a temperature regulation mechanism

Humidity

Activity: Brainstorm..what do you know about humidity?

Humidity refers to the water concentration in the atmosphere. The more concentrated or humid the climatic conditions the less effective sweat and evaporation is at removing heat. Since this is our bodies main temperature regulation mechanism, it places the athlete in danger, especially if the weather is hot. 

Activity: Decide which is the correct term to be used

Hot humid conditions greatly (increase/decrease) the likelihood of hyperthermia because the body’s temperature regulation mechanisms are (hindered/improved) and heat loss is (maximal/minimal). If the athlete is producing heat by doing physical activity this heat will not be (lost/gained) and the athlete may suffer (hyperthermia/hypothermia). This is particularly likely because evaporation is (improved/impaired) by the increased humidity. In a hot environment the athlete will lose (more/less) heat through radiation and is more likely to gain heat through this mechanism. Conduction may work, if the breeze is (hot/cool), but a warm breeze can add further heat to the athlete. Finally, many surfaces will also be warmer than the body, meaning conduction will result in heat being transferred to the body not away from it.

Strategies 

The availability of cold water and ice, particularly an ice-vest would greatly assist the athlete to maintain a safe body temperature. Adequate fluid consumption will also help avoid dehydration in these conditions.

Wind

When athletes exercise or compete in windy conditions, it can increase the convection. This can be quite dangerous in cold conditions, as the body cools quite quickly. Athletes will often refer to this as wind chill. Strong winds can cause burning sensations against the skin. Protective wear, like wetsuits, can help athletes to mitigate the effects of wind chill. 

How the combination of cold and wind increases the likelihood of  hypothermia

Cold windy climatic conditions greatly increases the likelihood of hypothermia. Cold conditions cause greater heat to be lost through radiation, conduction and convection. Wind further increases the heat loss through convection and places the athlete at greater risk of hypothermia.

Athletes need strategies in order to regulate their temperature regulation mechanisms and maintain heat. 

This can be done through the wearing of appropriate warm clothing, such as jackets, pants or skins to reduce wind contact wit the skin and therefore reduce heat loss through convection. Warm clothing will also prevent some heat loss from evaporation. Other strategies to maintain body temperature include: having a longer warm up, continuing to move in order to generate heat, having warm water available to drink (not to put not eh skin, where it sill cool), and by ensuring the athlete removes sweat or water with a towel to reduce heat loss by convection and evaporation.

The result of the varying altitude levels is that if an athlete has been doing physical activity at a low altitude and is then required to perform at a high altitude, their performance will decrease because they less oxygen moving into their blood and being transported to the muscles. Less oxygen available int he air, means less oxygen in the blood. Because of this, many athlete will try and acclimatise to the location of their competition 2-4 weeks before competition.

It is important that athletes identify the different environmental conditions that they will be competing in as they will need to prepare and adapt their bodies so that they are able perform in unfamiliar climates.

I WILL PRINT THE NOTES BELOW FOR YOU - DON'T COPY!!!

Guidelines for fluid replacement (link to handout of notes)

The body can lose a great deal of fluid through sweat (evaporation), which needs to be replaced. Water in the body is needed for thermoregulation (temperature regulation). Water is also required for blood plasma. Any reduction in the water level can cause blood pressure to decrease, meaning that there is less blood being made available to the working muscles. 

Thirst is not a good indicator of when you should take on fluid because the body will need water before you feel a desire for fluid. As you dehydrate you will continue to fatigue, which can lead to heat stress on your body, heat stroke or, in severe circumstances, death.

It is important to consciously and regularly drink water throughout exercise before thirst kicks in to maintain safe hydration levels. A simple way to assess hydration is to monitor urine. If it is clear or pale, hydration levels are sufficient. Yellow or darker urine indicates dehydration and the need for more fluids. 

Before performance, the athlete needs to ensure that they are properly hydrated. General recommendations of consuming 2L a day of water for the average person, is a good beginning for fluid intake. However, factors such as time since last training/performance can affect athlete hydration and electrolyte levels.

The term acclimatisation describes this process of adapting to new climate conditions and may involve training in extreme temperatures (hot and cold), high levels of humidity, wind chill and high altitudes. As a result of this training, the athlete will experience physiological changes to help them cope with the new conditions. This process can take up to 3 weeks.

Long distance athletes will often train in places of high altitude before competition to develop the body’s ability to produce red blood cells so that when they compete, their body has already adapted to this. However, there are now machines used in sport laboratories, like hyperbaric chambers, which can simulate different altitudes so that athletes no longer have to travel overseas to prepare themselves for competition.

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2011 Question 29

(b) Evaluate strategies athletes use in order to perform competitively in different climatic conditions. 12 Marks

2013 Question 31

(b) Why are acclimatisation and fluid intake effective strategies for supporting the body’s temperature regulation mechanisms? 12 Marks