ACHPER NSW PDHPE HSC Enrichment D ays 2016 SPORTS MEDICINE Physical Preparation &

1. ACHPER NSW PDHPE HSC Enrichment Days 2016 SPORTS MEDICINE Physical Preparation & Environmental Considerations

2. STUDENTS LEARN ABOUT • Physical preparation • Pre-screening • Skill and technique • Physical fitness • Warm up, stretching and cool down STUDENTS LEARN TO Analyse different sports in order to determine priority prevention strategies and how adequate preparation may prevent injuries.

3. Pre-screening What is it? Why is it done? How is it done? By who?

4. Sports Medicine Australia Pre-Screening Questionnaires: What information is requested? Why might some groups of participants be at risk? Who are they? What modifications can be made to exercise programs to keep participants safe?

5. What information is requested? History of medical conditions History of soft tissue injures Unaccountable pain Medications Smoker?

6. Why might some groups of participants be at risk? Who are they? Men over 40 and women over 50 Asthmatics Smokers, people who are obese or have high BP People with a family history of heart conditions WHY? - Discuss

7. What modifications can be made to exercise programs to keep participants safe? Exercise frequency Exercise intensity Exercise duration Exercise type Discuss - How can each of the above be modified?

8. Pre-Screening: Sport specific link – AFL Why does the AFL conduct musculoskeletal pre-screening in junior players? Junior and senior football players undergo musculoskeletal (MSK) screening several times during their development as a player with the precise intention of identifying risk factors for injury. Screening is designed to identify intrinsic or individual factors that may predispose a player to both acute or overuse injury. Identifying MSK deficits or abnormalities and instituting appropriate intervention is in turn designed to reduce injury. Until this year elite players were screened when aged under 16 and under 18 by the Australian Football League (AFL) / Australian Institute of Sport (AIS), as well as at entry to senior ranks and then annually while a senior player by club practitioners. This screening was done by a number of different sports medicine personnel with a different protocol each time. www.aflcommunityclub.com.au/index.php?id=65

9. How does this benefit junior players? What impact does this have further in the elite athlete’s career? Australian Football is a popular sport and from time to time participation may result in a player being injured. Anecdotally, injuries in junior Australian Football are problematic when players make the transition to senior football. Although evidence is sparse, clinical and football opinion is that some elite junior players enter senior ranks with overt or underlying injuries due to musculoskeletal deficiencies or a lack of conditioning. Once in senior ranks, managing injury is difficult, and the priority should be on preventing injury in earlier football years. Prevention relies on knowing which players are most at risk for injury. www.aflcommunityclub.com.au/index.php?id=65

10. Skill and technique Image 1 Image 2 How does skill and technique prevent injury? Provide a sporting example using the images above as cues

11. Physical fitness Construct 2 mind maps outlining the various components of physicalfitness (Health and Skill). Provide an example of sports that require an adequate level of each component.

12. Warm up, stretching and cool down - Warm up and stretching

13. Stretching • Increase flexibility • Increase strength • Increase ROM in joints • Static stretches • PNF stretches • Dynamic stretches • Ballistic stretches

14. Warm up, stretching and cool down – Cool Down • The 3 points below are reasons why athletes should incorporate a cool down after activity: • maintain the stretch in muscle groups • disperse lactic acid • prevent blood pooling This enables athletes to recover at a faster and more efficient rate and allows them to train/compete sooner

15. STUDENTS LEARN ABOUT • Environmental considerations • Temperature regulation (convection, radiation, conduction, evaporation) • Climatic conditions (temperature, humidity, wind, rain, altitude, pollution) • Guidelines for fluid intake • Acclimatisation • STUDENTS LEARN TO • Evaluate strategies an athlete could employ to support the body’s temperature regulation mechanisms • Analyse the impact of climatic considerations on safe sports participation

16. Temperature regulation Mechanisms for heat transfer: Transfer of heat through moving currents of air Transfer of heat through contact with other objects Loss of heat from the body to the environment via infra-red rays Loss of heat from the body when sweat is converted into vapour and leaves the skin

17. Evaluate the strategies an athlete can employ to support the body’s temperature regulation mechanisms Suggested response will include: A clear definition of the body’s temperature regulation mechanisms – evaporation, convection, conduction, radiation • What an athlete can do to support these mechanisms – • Cold windy conditions: dress in layers and take layers off as necessary. This can trap heat and keep the athlete warm then layers are removed as the athlete warms up • Hot conditions: light, breathable clothing, hats, sunglasses, sunscreen, adequate fluid intake • Impact of the use of these strategies – • Ensures the athlete does not develop hypo or hyperthermia • Athletes can execute skills efficiently and are less likely to injure themselves due to the impact of environmental conditions

18. Climatic Conditions Temperature: Excessive heat and cold can result in hyperthermia or hypothermia Humidity: Humidity is the amount of moisture in the air and can limit the body’s ability to dissipate heat Wind: Convection can contribute to wind chill which can impact on performance Altitude: May reduce aerobic capacity due to the variance in air pressure at high altitude Pollution: Pollution can pose significant safety hazards, particularly for those athletes with compromised respiratory systems due to conditions such as asthma

19. Guidelines for fluid intake • 500ml 30 minutes prior to competition • 200ml every 15 minutes • Aim to replace 80% of fluid loss while competing • Use of water and carbohydrate drinks to replenish water and glycogen loss • Carbohydrate drinks can be used when activity lasts for more than 1hr • Carbohydrate solution should be no more than 8%

20. Acclimatisation

21. Past HSC Question – 2013 12 Marks • Why are acclimatisation and fluid intake effective strategies for supporting the body’s temperature regulation mechanisms? • Identify – Name and define: • acclimatisation • fluid intake • Temperature regulation mechanisms (4) • Describe – Add key characteristics/features for each of the above definitions. Examples should be used here. • Explain – Relate cause and effect: What effect does aclimatisation and fluid intake have on the athlete? What are the benefits of ensuring adequate acclimatisation and fluid intake? • Use examples to support your answer.

22. Why are acclimatisation and fluid intake effective strategies for supporting the body’s temperature regulation mechanisms? • IDENTIFY – Name and define: • acclimatisation – A training technique where an athlete experiences different climatic stressors, causing physiological adaptations to occur • fluid intake – Guidelines for fluid intake to ensure the athlete is hydrated enough to adequately participate without the risk of dehydration • Temperature regulation mechanisms (4) – Convection - Transfer of heat through moving currents of air, conduction - Transfer of heat through contact with other objects, radiation - Loss of heat from the body to the environment via infra-red rays and evaporation - Loss of heat from the body when sweat is converted into vapour and leaves the skin

23. DESCRIBE – Add key characteristics/features for each of the above definitions. Examples should be used here. • Acclimatisation includes training in the environmental conditions that the athlete will be competing in. This can be done 7-10 days prior to competition which will result in adequate physiological adaptations to occur. • The guidelines for fluid intake suggest that athletes should consume 500ml 30 minutes prior to competition, 200ml every 15 minutes and aim to replace 80% of fluid loss while competing and use water and carbohydrate drinks to replenish water and glycogen loss. Carbohydrate drinks can be used when activity lasts for more than 1hr and the solution solution should be no more than 8% CHO.

24. EXPLAIN – Relate cause and effect: What effect does acclimatisation and fluid intake have on the athlete? What are the benefits of ensuring adequate acclimatisation and fluid intake? Use examples to support your answer. Acclimatisation, adequate fluid intake and supporting the body’s temperature regulation mechanisms all ensure that the athlete can compete in a safe manner and their performance is not hindered significantly by environmental factors. An example of an athlete that would benefit from acclimatistaion and adequate fluid intake would be an NRL player that is based in NSW then must travel to far north Queensland to compete on the weekend. Although the player does not have 7-10 to prepare, they must travel to the destination a few days earlier and train in the hot/humid conditions in order to allow their body to adapt to the different climate. For this athlete, wearing light breathable clothing and ensuring that they are adequately hydrated will ensure that they do not develop heat stroke and are able to compete at the high intensity nature of the game.