Helping runners stay injury free

Slides:

Advertisements

Similar presentations

Warming up and Cooling Down

Advertisements

WARM UP and COOL DOWN. Why do we need to Warm Up? To gradually prepare our whole body for exercise To avoid injury to muscles, tendons and ligaments.

A BodyMend Wellness Clinic Presentation Facilitator: Rob Rossi, Active Care Specialist, Personal Trainer May, 2014.

WARM UP, MAIN ACTIVITY AND COOLDOWN. WARM UP Gradually raises body temperature and heart rate We warm up for 3 reasons: 1.To prevent injury 2.To improve.

Warm-Up, Stretch, & Cool-Down “Early to bed and early to rise, makes a man healthy, wealthy, and wise.” ~Benjamin Franklin.

The Warm Up and Cool Down

STRUCTURE & FUNCTION Oxygen Transportation MUSCLE MOVEMENT NEED OXYGEN TO WORK WORK BETTER WHEN WARM WORK IN PAIRS (CONTRACT OR RELAX) MUSCLE- TENDON-

Risk Assessment and Preventing Injuries. Objectives Identify risks associated with participation in physical activities, and explain how to reduce these.

The Benefits of a “Warm-Up”. What is a warm-up ? FIRST part of every training session FIRST part of every training session This involves gradually warming.

GCSE Physical Education The Exercise Session. Learning Objectives By the end of this lesson pupils should: Explain a warm-up, main activity and cool down.

A Guide to Fitness for Referees. AIM 10 Regional Managers – one for each region of the country and same as the National Game Regions. Each made up of.

 hydrotherapy  cryotherapy (ice packs, pool sessions, ice baths, ice vests)  hot and cold contrast therapy  spas and mineral springs (balneotherapy)

Linda Sierra For those studying Health Promotion and Fitness Management.

The Anatomy and Physiology of the Muscular System By: Shane Dooley Audience: Anyone wanting to know more about the muscles in the human body.

Club sport athletes Kyle Barile. Warming up and cooling down are equally important to the body.

a)  RICE  Rest – stop the activity as soon as the injury occurs to prevent making it any worse.  Ice – applied to injured area for mins then.

Isla Millar Equine Sports Massage TherapistRDA November 2008 Isla Millar Equine Sports Massage Therapist How to keep your horse supple.

And the Importance of Stretching.  Reduces muscle stiffness which is the leading cause of muscle injury  Greater range of motion of limbs and core 

Reasons for doing a warm up and cool down. Warm up To prepare the body for the onset of exercise. The release of adrenalin will start the process of speeding.

Section 1.1.4c Physical, activity as part of your healthy, active lifestyle Lesson 11: The exercise session.

Warm up/Stretch/Warm down. Answers 1. Warm up-Activity-Warm down 2. Light jog and stretch- movements that mimic your sport. Give example:- Golf 3. Raises.

1.1.4b Understanding the Exercise Session Learning objectives To understand the components of an exercise session. To explain what the function of a warm.

Freshmen Foundations Power Point 2 Goals and Fitness Testing.

Physical Fitness The ability of the body to exercise, play, and work without tiring easily and with a reduced risk of injury.

Aim: What is the FITT Principle? Do Now: Complete my Physical Activity Recall (on desk)

THE PHYSIOLOGY OF FITNESS

Immediate effects of exercise Warming-up Warm-up  The body prepares for activity by making physiological adjustments  Homeostasis is disturbed and.

*Warm-Up *Cool-Down SHMD /7/ Warm-Up Role Prepares the heart, lungs, muscles & joints for the activity to follow. Activate the nervous system.

The Exercise Routine/Workout

Warm ups & Cool Downs. 1. The Pulse Raiser: 5-10 min jog of increasing intensity. Aim is to: Increase Heart Rate, Increase Body Temperature and Vascular.

WARM UP, MAIN ACTIVITY AND COOLDOWN. WARM UP Gradually raises body temperature and heart rate We warm up for 3 reasons: 1.To prevent injury 2.To improve.

Warm – Up / Cool Down Learning Objective

1.1.4b Methods of training and assessing fitness Learning objectives To understand the components of an exercise session. To explain what the function.

The Muscular System. **You need to be able to label each muscle and know what movement it is responsible for.

PREVENTION OF INJURY What do we do to prevent injury before we exercise? WARM UP.

Warm - Up The Benefits of an Effective Warm- up. Everyone regardless of age and fitness level needs a proper warm-up before beginning the more strenuous.

Warm Up & Cool Down How and Why. Why Warm-Up? Helps you mentally prepare for movement Increases heart rate and blood supply to your muscles Generates.

Health Related Fitness August 17 th and 18 th Second Class.

Warm up – Purpose  The purpose of the warm up is to prepare an athlete for activity both physically and mentally.  It is important that the warm up.

Just for the Geographers!!! Applied exercise physiology in practical situations.

GCSE Physical Education Year 10 Mock Exam. THE EXERCISE SESSION WARM UP > MAIN ACTIVITY > COOL DOWN The warm up prepares the body for the activity you.

British School Manila GCSE Physical Education Physical Activity as part of your healthy, active lifestyle The Exercise Session GCSE Physical Education.

Preparing to play. Warm Up Warming up prepares the body for physical education by - improving blood flow to the heart - Increasing muscle temperature.

GUIDELINES FOR EXERCISE. What is a Warm-up? 10 to 15 minute period where you prepare your body for vigorous exercise.

PERSONAL WELLNESS Principles of Physical Fitness.

Freshmen Foundations Power Point 2

Warm-up & Cool-down Any exercise session should follow the three stages: Warm-up Main activity Cool-down A warm-up is performed before the main activity.

Muscle Fibres When we want to move our body, our brain sends signals to the special fibres within the muscles and these allow the movement to happen. There.

Warm – Up / Cool Down Learning Objective

Safe dance practice.

Understand how appropriate warm up and cool down routines can help to prevent injury… Learning Outcome 2 – R041.

WARM UP, MAIN ACTIVITY AND COOLDOWN

Freshmen Foundations Power Point 2

By: Makalla Parr & MaKayla Wilson

WARM UP, MAIN ACTIVITY AND COOLDOWN

Optimising training and preventing injury

in health related exercise

Understanding the Basics of Injury Rehabilitation

Student Expectations: Please be seated in SILENCE.

Principles of Training

RECOVERY STRATEGIES Physiological strategies – Cool down, hydration

Warm up There are 4 aspects of a general warm up: Pulse raiser

ASPECTS OF TRAINING Objectives:

Aspects of Training Be aware of what should included within a training session Understand training thresholds.

The Muscular System 14.2.

Personal Fitness Lesson #1

Warm-up and cool-down.

RECOVERY STRATEGIES STUDENTS LEARN ABOUT: STUDENTS LEARN TO:

PHED 1 Applied Physiology Q7 - Warm Up/Cool Down

Flexibility Warm Up/Cool Down

Presentation transcript:

Helping runners stay injury free Simon Brown MCSP SB Physiotherapy Rachel Berryman LSSM (Dip) RB Massage

Who are We Simon Brown Rachel Berryman Chartered Physiotherapist Lead therapist at SB Physiotherapy 10 years of experience working in NHS / Private practice / Military / Professional Football / Elite Netball Rachel Berryman L5 LSSM Sports and Remedial Massage Therapist / Soft Tissue Therapist Lead massage therapist at RB Massage and Farnham Physiotherapy

Aims of Tonight Warm-up Cool Down Diet and Nutrition Effects Why its Important Cool Down Why its important Diet and Nutrition

Why do we warm-up?

Warm-up – Physical Effects Produces a 2 - 3 degree rise in body temperature. This increase in temperature leads to beneficial changes in body tissue: Increase in blood flow, meaning increase in oxygen to muscles Increase in temperature of the blood which increases its ability to deliver oxygen Increases metabolic activity which improves muscle contraction Decreases risk of muscular injury Heat makes muscles and tendons more pliable and elastic

Warm-up – Psychological effects Activation of brain and nerve pathways to prepare your body for the activity ahead ‘Switches on’ balance and reaction sensors Prepares your brain to ‘focus’ on the activity ahead meaning you generally perform better!

What Should a Warm up Include? Light CV exercise to increase body temperature – it should be for about 5 – 10 minutes Dynamic stretching exercises - reduce muscle stiffness General sports specific exercises – eg. Fast feet (running / Sprinting), passing / shooting (Football)

Why do we Cool Down?

Effects of Cool Down Helps get rid of waste products in the muscles - including lactic acid Reduce the potential for aching after exercise (DOMS) Reduce the chances of dizziness or fainting after exercise Reduce the level of adrenaline (a hormone) in the blood Allows the heart rate to return to its resting rate gradually

What Should a Cool Down Include 5 to 10 minutes jogging/walking 5 to 10 minutes static stretching exercises .

Static Stretches Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement. These stretches should be held for approximately 20 - 30 seconds.