PRINCIPLE OF INJURY PREVENTION
1. WARMING UP
Warming up and preparing specific muscles and the body for the extra stress of vigorous activities. Warming up is to achieve better result in training or performance. It is also to avoid damage to the muscle, tissues or body due to long period of physical activities.
2. COOLING DOWN
Gradually lower the physiological function of the body after exercise to avoid negative and physiological effects. This can slow down the physiological function that consists of:
Breathing exercise
Light stretching
Enhance recovery
Reduce the accumulation of lactic acid
3. STRETCHING
This refers to the activities which lengthen the muscles fibers and mobilize connective tissue. It is also may increase the range of motion. The purposes of stretching are:
To decrease the risk of injury
To enable full development of opposing muscle group
To increase mobility
To improve relaxation
Decrease stress
Improve in posture
Improve blood circulation
4. PROTECTIVE EQUIPMENTS
This is to shield various part of the body against injury without interfering the sport activities. It is also can be used on the return to activity after injury in situations where direct contact may aggravate the injury. It may provide psychological benefit by increasing player’s confidence.
5. ADEQUATE RECOVERY
It refers to get full benefit from training and prevent recurrent injury. The inadequate recovery can impair performance and can cause fatigue. For example, whirlpools and spa, massage, rest and sleep.
6. NUTRITIONS
In this case, inadequate nutrition may increase risk of injury due to it effects on recovery. Inadequate glycogen repletion causes reliance on fat and protein stores and this may result in increase protein breakdown, in turn, may lead to soft tissue injury. inadequate hydration may compromise blood flow to working muscle, which may increase susceptible to injury.
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