Transcript Peak Performance and Injury

Happy Wednesday!
Ability without ambition is like a car without a
motor.
Nutrition and Hydration
• What you eat and drink is very important to
any training program.
• Food provides the energy necessary for peak
performance.
• Hydration is equally important.
• Hydration is taking in fluids, specifically
water, so that the body functions properly.
Adequate Rest
• Sleep is essential for any training program.
• Getting too little sleep can disrupt the nervous
system, causing slowed reaction time, lack of
concentration, forgetfulness, irritability, and
even depression.
• On average, teens need 7 to 10 hours of sleep
every night to function at their best.
• Sleep helps the body rest and reenergize.
Avoiding Harmful Substances
• Avoiding harmful substances such as tobacco,
alcohol, anabolic steroids, and other drugs is
important to maintaining a healthy fitness
program.
• Anabolic steroids: synthetic substances that
are similar to the male hormone
testosterone; they are ILLEGAL
• Nutritional substances such as a daily vitamin
are good for your body.
Health Screenings
• It is important, especially if you have not been
active in a while, to visit a health care professional
for a health screening (physical), before starting a
new activity.
• They check for diseases or disorders that an
individual would otherwise not have knowledge of
or seek help for.
• This will help prevent you from doing an activity
that could potentially be harmful to you.
Injuries Associated with Physical Activity
• Injuries can be classified as minor or major.
• Minor injuries can be treated without seeing a
physician.
• Major injuries, in most cases, will need to be
seen by a physician.
Minor Injuries
• Minor injuries that can affect you during or after
physical activity include, but are not limited to,
muscle cramps, contusions (bruises), strains, and
sprains.
• Muscle cramps are a spasm or sudden tightening of
a muscle resulting from tiredness or dehydration.
• Strains result from overstretching or tearing a
muscle or tendon.
• Sprains result from overstretching or tearing
a ligament (at a joint).
Treatment
• Follow the RICE model.
– R: Rest
– I: Ice
– C: Compression
– E: Elevation
• Depending on the severity of the injury, a
rehabilitation program may be used in
conjunction with RICE.
Major Injuries
• Major injuries that can affect you during physical
activity include, but are not limited to, fractures and
dislocations, tendonitis, and concussions.
• Fractures are any type of break in a bone.
• Dislocations result when a bone is forced from it’s
normal position at a joint.
• Tendonitis is when tendons are torn or stretched due
to overuse.
• Concussions are a traumatic brain injury resulting from
a blow to the head or several hard blows over time to
the body.
Treatment
• In most cases, you will need to see a physician for these
injuries.
• If involved in athletics at a school, most of these can be seen
and treated by an athletic trainer, who will refer if needed.
• Fractures will generally be reset and casted for 4-8 weeks,
depending on the severity and bone.
• Dislocations will generally be mobilized for a few days or
weeks, if there are no underlying injuries.
• Tendonitis will generally be treated with rest, physical
therapy, and possibly a corticosteroid.
• Concussions will be removed from activity to let the brain rest
and heal.