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ATP Velocity Spatial summation EPOC Thermoregulation RER Drugs Altitude training Aerobic Muscle fibres Diet Anaerobic Specialised training Injuries Angular momentum Supplements PNF Anaerobic Energy Systems ATP resynthesis An immediate source of energy, will run out in 2-3 seconds. ATP (adenosine triphosphate) ADP (adenosine diphosphate) and phosphate. The enzyme AT PASE will split ATP. ATP- PC system Used for intense exercise lasting 8-10 seconds, by re synthesising ATP. PC is broken to Phosphate and Creatine which creates energy to resynthesize ATP. PC is stored in the muscles and is split by the enzyme Creatine Kinase. PC = (P + C) = ENERGY = (ADP + P) = ATP Types of reaction Exothermic- when energy is released, e.g splitting of ATP into ADP Endothermic- when energy is reformed e.g when ATP is resynthesized using the energy from the split of PC. Coupled reaction- an exothermic reaction leading to an endothermic reaction. Lactic acid system Involves the use of glycogen with high intensity exercise that lasts up to 2 minutes. The process is called Glycolysis. Glucose Glycogen Pyruvic acid Energy 4ATP produced, however 2 ATP used= 2ATP produced to resynthesize ATP. No Oxygen Lactic acid build up. Denatures enzymes and creates fatigue. OBLA- Onset blood lactate accumulation The point at which lactate will start to accumulate in the blood. Lactate accumulation occurs when there is insufficient oxygen to combine with hydrogen ions, therefore hydrogen is left to combine with pyruvate and creates lactic acid. It starts at 4mmol per l of blood. This happens when too much lactate is produced for the body to cope with and will start to accumulate in the muscles. OBLA is dependent on VO2 max, the higher the VO2 max, the more oxygen is utilised by the body and therefore will delay the onset of lactic acid for longer. Measuring intensity of exercise RER-Respiratory exchange ratio. This is the ratio of CO2 that is exhaled to the amount of oxygen that is consumed. It is calculated by- VCO2/ VO2. It can be used to work out the relative contributions of fat and carbohydrates as an energy source, and therefore measure the intensity of exercise. The lower the intensity of exercise, fat becomes the main contributor for energy sources as more oxygen is required for beta oxidation. This will lower the number of RER- when 100% fat is used RER will be 0.7. The higher the intensity of exercise, carbohydrates will become the dominant energy source, as they require less oxygen during aerobic glycolysis. This will increase the number of RER- when 100% carbohydrates are used RER will be 1.00 Lactate sampling Is another method of measuring intensity. It involves taking small samples of blood and analysing how much lactate is in the blood. The higher the amount of lactate, the higher the intensity of the exercise. It is an objective and scientific method. Aerobic energy systems From Glucose This type of energy occurs at slightly higher intensity, but is still working with oxygen. When oxygen is present the complete breakdown of Glycogen is possible. The process is called Aerobic Glycolysis. Glycogen is broken down to Glucose, and glucose is broken down to pyruvate. This creates 2ATP. When combined with oxygen, pyruvate can enter the Krebs Cycle as Acetyl CoA. Energy ( 2 ATP) and carbonic acid is produced and enters the ETC- Electron Transport Chain. H20, Co2 and energy (32ATP) are produced. In total Aerobic Glycolysis will produce 36 ATP. From fats When exercise is at lower intensity, more oxygen is required, it is a far slower process, when exercise lasts over 2 hours, it will produce more ATP however. Fatty acids are broken down to acetyl Co A through beta oxidation. It can here enter the Krebs cycle and the ETC. Stages of the Krebs cycle Pyruvate combines with acetyle Co A Fatty acids combine with acetyle Co A Starts Beta Oxidation Citric acid is formed Hydrogen ions are removed from citric acid Co2 is produced and removed Hydrogen ions are produced and passed on to the ETC Resynthesis of 2 ATP in the process. EPOC- excess post oxygen consumption Definition- the amount of oxygen that is required in addition to resting levels during recovery, it is used to repay the oxygen debt. FAST component or Alactacid Will restore the ATP PC system by restoring PC levels Combines myoglobin with oxygen to create oxy myoglobin Uses 2-4 litres of oxygen 50% of PC stores replenished in 30 seconds. SLOW component or Lactacid Used to remove lactic acid from the muscles using oxygen Lactic acid is oxidised and can go back through the ETC and the Krebs cycle to create energy for resynthesizing ATP. This occurs in the mitochondria. In another process called the Cori Cycle, lactic acid is reverted to glucose through oxidation and energy is created, this occurs in the liver. Lactic acid not thought of as a waste product. VO2 MAX Definition- the amount of oxygen that is taken in and utilised by the body in one minute. Measured in ML/MIN/KG. Factors that will affect Vo2 max Gender- males will have 20% larger typically Age- older you are, Vo2 max will decrease Genetic inheritance Training will cause changes to physiology eg increase in capillaries, cardiac hypertrophy. Physiology- surface area of alveoli, amount of mitochondria, amount of haemoglobin, amount of RBC. Body composition, if someone is overweight this will reduce VO2 max. Lifestyle, such as drinking and smoking will reduce vo2 max. Why does a high VO2 max help performance? The more oxygen that can be used by the body in one minute, the longer the body will be able to delay the onset of lactate accumulation ( OBLA ). Performance intensity can be maintained for longer. %VO2 MAX- refers to the highest level of work that can be sustained for 20 to 40 minutes without being fatigued. It is the highest point of work before you cross over the lactate threshold. It is what percentage a person’s V02 max can be used by the individual. An untrained performer can use LESS of their Vo2 max compared to a trained performer. Therefore an untrained performer will accumulate lactic acid at a much lower level of their VO2 max compared to a trained performer, who will cross over their lactate threshold much later than an untrained performer. Effects of training on the aerobic system Increase in capillaries More haemoglobin Increase in alveoli Increase in myoglobin Increase in VO2 max (5-10% increase) More red blood cells More EPO Cardiac hypertrophy Bradycardia More muscle stores of fats and glycogen. Muscle Fibres Types of Muscle Fibres Type 1/ Slow twitch Slow twitch fibres are slow to contract, they contract with little force, they are more energy efficient than fast twitch. They have high levels of haemoglobin, myoglobin, triglycerides, mitochondria and capillaries. They are able to withstand fatigue and have a high aerobic capacity. They are suited to endurance based events such as long distance running. Type 2/ Fast Twitch There are two types of fast twitch- 2a and 2b. Fast twitch muscle fibres contract with greater force, and greater speed than STMF, they have poor endurance and aerobic capacity. They have high glycogen stores, high PC stores, and high anaerobic capacity. However they have fewer mitochondria and capillaries which means they are more suited to short, explosive events which require speed. 2A vs 2B? 2A fibres have limited endurance and are good for short high intensity endurance events such as 1 mile run or 400m swim 2B fibres are very explosive and create fast, powerful muscular contractions they are good for events such as 100m sprint. Effects of training Through heavy endurance training, conversion of muscle fibres can occur where 2B fibres are turned into 2A fibres. This is a one way conversion however. When the endurance based training stops however 2b will be converted back to 2a fibres, and will over compensate with additional 2A fibres. Muscle Fibre Structure A Band- dark bands, made up of myosin and actin in a myofibril. I Band- will be bisected by the Z line and is made up of actin. Z line- a boundary between two sarcomere, where one ends and another starts. H zone- the lighter area in the centre of the A band. Key terms Muscle in a relaxed state, there is no contact between actin and myosin hinged head due to the role of tropomyosin. Action potential or nerve impulse is received. Calcium is released from sarcoplasmic reticulum. Calcium binds to troponin... this causes… Tropomyosin to change shape and exposes the binding site for myosin. Myosin combines with actin filament forming a cross bridge. ATP binds to myosin, it is split by AT PASE and creates energy. Myosin hinged head then pulls on actin. This creates muscular contraction and is called a power stroke. Myosin- thick protein filament. Actin- thin protein filament, will contain troponin. Troponin- binding site for calcium. Tropomyosin- role is to block the myosin hinged head from touching actin in a relaxed state. Sarcoplasmic reticulum- calcium is stored here. Myosin hinged head- binds to actin. Sliding Filament theory When muscles contract… o Z lines become closer together. o The width of the I Band decreases. o Width of H band decreases and virtually disappears. o There is no change in the width of the A band. Motor units and Spatial Summation Motor unit= Motor neurone + muscle fibres. Motor units will vary in size depending on the size of the muscle contraction and movement ( either gross or fine). Motor units will have the same type of muscle fibres, either slow or fast twitch. All or nothing law- when a motor unit is activated it will contract maximally, there is no such thing as a partial contraction. Spatial Summation- recruiting muscle fibres controlled by the brain to vary the strength of muscle contraction which can be high or low force. How can muscle fibres vary the strength of contraction? Recruit more motor units Recruit larger motor units Recruit more fast twitch muscle fibres rather than slow twitch To ensure that skills are performed correctly information sent to the brain from proprioceptors are compared to the long term memory and past experiences. Biomechanics Forces Forces are what changes a body’s state of motion or direction. There are two types of forces- internal which is generated from muscular contraction, and external which come from outside the body such as gravity. Vectors and Scalars A Vector will have size and direction. A scalar will just have size ( magnitude) such as time, distance, temperature. The reluctance of an object to change its existing state of motion or direction. Gravity The force of attraction between two bodies. The force which pulls us towards the ground. Friction Air resistance Inertia When one object moves against another friction is created, acting parallel and opposite to each other. Friction in the air. Created by air passing over surfaces. Newtons Laws 1. Newtons First Law- Law of inertia. The law states that an object will stay in a state of uniform motion or direction until external forces are applied which cause it to change direction or state of motion. Example- a 100m sprinter will remain in the set position until an external force is applied, such as muscular contraction which causes them to accelerate. 2. Newtons second law- Law of momentum. F= MA. ( force= Mass X acceleration) The rate of change in momentum is directly proportional to the amount of force that is applied and will occur in the same direction. Example- a swimmer in the starting blocks, their rate of change in momentum will depend on the amount of force applied to the blocks and will occur in the same direction. 3. Newtons third law- Law of equal and opposite reaction. To every action there is an opposite and equal reaction. Example- a sprinter in the blocks will apply force to the blocks and movement will occur in the opposite direction and force given to them will be ground reaction force causing them to accelerate. Impulse Impulse= Force X Time applied for. It is measured in Newton seconds. Types of Impulse Positive- impulse that will move the body and creates movement. Negative- impulse that absorbs movement, such as when landing. Positive impulse When a runner is accelerating. The positive impulse is larger than the negative impulse therefore net impulse is positive. Negative impulse When a runner is decelerating. The negative impulse is larger than the positive impulse giving a net impulse of negative. The runner will slow down. Zero impulse The runner is running at constant velocity. The positive impulse is equal to the negative impulse, therefore the net impulse is zero. There is no change in speed. Velocity – The rate of change in displacement (how fast someone/ something is going.) It is measured in meters per second. Displacement- the shortest distance between two points in a straight line. Therefore… Velocity= Displacement/ Time Acceleration- the rate of change in velocity, or the rate of change in speed. It can be calculated by working out the difference between the initial velocity and the final velocity. Measured in meters per second squared. Deceleration- the negative change in velocity over time ( slowing down). Angular motion- Movement around a fixed point. Key terms Angular velocity- the rate of rotation in a given direction Moment of inertia- the reluctance of an object to change from its existing state and rate of rotation. Principle of moments- the further the mass is spread from the centre of rotation, the greater the inertia possessed. More force will be needed to change the rate of rotation. Torque- the amount of force that is required to rotate, measured in Newtons. Angular momentum – the amount of motion an object possess when in rotation. Angular Velocity X moment of inertia = Angular momentum( AM). A rotating body will continue to turn with constant AM unless an external force acts upon it. Changing the shape of the body will cause a change in speed when rotating, such as a gymnast performing a somersault. A change in moment of inertia will cause a change in angular velocity. When the body is spread from the centre of mass eg in a straight shape, inertia will be high, and angular velocity will be low therefore speed of rotation will be slow. When the body is tucked in, inertia is low, therefore angular velocity will be high and speed of rotation will be fast. Tucked body shape= low inertia= high angular velocity= faster speed of rotation. Straight body shape = high inertia= low angular velocity= slower speed of rotation. Specialised Training Methods Plyometrics Plyometrics is designed to improve power by engaging the stretch reflex. A plyometric contraction will involve stretching the muscle eccentrically before a concentric contraction. There are three stages to Plyometrics. 1. The pre stretch or eccentric phase. This is where the muscle is stretched eccentrically ( such as the down phase of a squat) 2. The amortisation phase. This is the small gap between the eccentric contraction and the concentric contraction where elastic potential energy is stored. The smaller the gap the more power is generated as will not waste the elastic potential energy. 3. The concentric contraction, such as the jump. 4. The whole process is called the stretch shortening cycle. Muscles spindles( proprioceptors) will detect changes in muscle length and will send a signal to the CNS, where an impulse is activated and sent down the spinal chord to cause muscular contraction. This is a preventative measure to prevent overstretching the muscle. Plyometrics can be achieved through hopping, jumping, bounding and counter movements. PNF- Proprioceptive neuromuscular facilitation WHAT? A type of stretching aimed to increase flexibility. HOW? Stretching can be passive or active. It involves stretching the muscle to its limit of movement and holding in an isometric contraction. A partner or equipment is usually required. The muscle is then relaxed and stretched again to its limit of movement. CRAC- contract, relax, antagonist, contract. The golgi tendon organ detects changes in muscle tension around a joint. When activated it will cause the muscle to relax and will override the stretch reflex, allowing the muscle to be stretched further. This is called autogenic inhibition. Muscle spindles will also prevent overstretching by engaging the stretch reflex if the muscle is overstretched to prevent injury. Altitude training HOW? Involves training at high altitude above 2000 ft for at least one month/ 30 days. There are three stages to altitude training. The acclimatisation phase- lasts 310 days when the athlete gets used to the decreased partial pressure of oxygen. The primary stage- which lasts 1 to 3 weeks and the athlete will be able to train as normal. Recovery stage- before returning to normal altitude the body must readapt to increased oxygen pressure. Lasts 3- 5 days. Benefits? Increased red blood cells Increased EPO Increased tolerance to lactic acid Increased concentration of haemoglobin Increased capacity to carry oxygen around the body More myoglobin Drawbacks? Detraining may occur May suffer from altitude sickness Psychological problems such as home sickness Will require considerable time away from normal training Effects will only last 6 to 8 weeks There are alternative available such as hypoxic tents and oxygen chambers. There is a limit to how much EPO the body can produce. Glycogen Loading Glycogen is the main source of energy for activities that are aerobic but last 1 to 2 hours long. Glycogen stores are limited and will last maximum 90 mins, after an endurance athlete will resort to slower fat burning sources. Endurance athletes need to increase their muscle glycogen stores to delay resorting to fat burning or ‘hitting the wall.’ Original method Heavy exertion the day before competition and then ingesting a high carbohydrate diet to achieve supercompensation. This can cause fatigue, risk injury, cause a heavy legged feeling, bloating and lethargic as increased glycogen will result in increased water storage. New method A burst of high intensity exercise that lasts 3 minutes to stimulate high glycogen production. Follow this with 24 hours of a high carbohydrate diet immediately, need to start within 20 minutes as this is when the carbo window opens. Periodisation Is the division of a training programme into cycles to ensure peak performance for important competitions such as World Championships. An athlete can peak twice in a season, such as for indoor and outdoor seasons for athletics. Macrocycle- a long term goal for example an annual goal. This is split into 3 phases. The primary phase- where the majority of endurance based training takes place placing emphasis on quantity over quality. The competitive phase- where an athlete will start to focus on the tactical and technical elements of their sport. Finally the recovery phase/ transition phase- 4-6 weeks of general exercise to allow physiological and psychological recovery. Mesocycle a medium term goal, such as will focus on a specific component of fitness. Microcycle- repeated weekly training programme that will allow the athlete to achieve the Mesocycle. Wave like Periodisation A common pattern of periodisation. First an athlete will build up their volume of training (creating a big ‘wave’ of miles) whilst intensity such as speed and power will remain low. The volume and endurance ‘wave’ will then decrease as the intensity ‘wave’ increases the closer to competitive seasons. The athlete is ready for competition once the intensity wave has peaked. Definitions Tapering- the reduction in volume in training to ensure peak performance for competitions. Peak Performance- an optimal state of physical and psychological preparedness for competition. Thermoregulation During exercise heat is produced as a bi product, we need to maintain a stable body temperature of 37 to 38 degrees. There are four main ways to lose heat. Conduction- transferring heat through direct contact to an object, such as holding the handlebars of a bike. Convection- transfer of heat through gases in the air. Radiation- Loss of heat through radiating infra red rays to the surroundings. Evaporation- the most common method of heat loss. When we heat up we will sweat, when the sweat evaporates from the skin surface we will lose heat . Diet, supplements and performance enhancing drugs Water Functions of water… Regulates body temperature Carries nutrients and oxygen around the body through blood plasma Helps to covert food into energy Required for expiration Removes waste products such as CO2 Protects and cushions internal organs If we don’t take in enough water we will become dehydrated. This can lead to physiological problems. This will include; thicker blood, slower delivery of oxygen to muscles, increase in body temperature, headaches, impaired judgement and decision making, increase in heart rate, increase in blood pressure. Electrolyte balance The most important electrolytes are sodium and potassium. An imbalance of electrolytes which can be caused by dehydration. Loss of electrolytes can cause; o o o o Drowsiness and impaired decision making. Muscle cramps Muscle weakness and fatigue Arrhythmia (irregular heart rate) How much water do you need before competition? Plain water is not the best option, it suppresses thirst and stimulates water loss. It is better to use drinks with carbohydrate content, this will make drinks taste nicer and provide energy. Before the event Drink 400 – 600ml of fluid 2 to 3 hours before the event starts. 15 minutes before the event consume 150-350ml of fluid. During the event Performers should ingest as much water as they can during the event as there is often a lack of opportunities and this can lead to dehydration. After the event After events performers need to take on board lots of fluid as it is unlikely they are able to keep completely hydrated. This is down to lack of opportunities, exercise will suppress thirst and there is an intolerance to taking on too much fluid. Food Supplements Creatine Protein Supplements Function- will provide explosive power and speed by enhancing the ATP-PC system. Function- Can be used to build muscle, to improve muscle strength and power, will enhance recovery. Athlete? Used by athletes who require speed and take part in explosive activities like a sprinter. Athlete? Used by power athletes such as weightlifters or sprinters. Side effects- mixed evidence to suggest creatine works, can cause problems with kidneys, and can cause muscle cramps. Side effects- Not needed if diet is balanced, can be taken by vegetarians. Can cause problems with kidneys and liver. Herbal Remedies Herbal remedies stem from traditional medicine and can be used in the form of oils, infusions and tinctures. There is unclear outcome for the benefits of herbal remedies, some studies suggest arnica is good for muscle soreness but others have found no benefit. Caffeine Bicarbonate of Soda Function- natural stimulant found in tea and coffee. Can improve reaction time. Can also enhance aerobic exercise by saving the body’s glycogen stores. Function- will prevent fatigue in sustained anaerobic exercise by preventing the onset of lactic acid. It will benefit athletes that work at near max intensity for 1 to 7 minutes. Athlete? Distance athletes such as 10 000m runners who take part in prolonged exercise. Side effects- can cause anxiety, insomnia, restlessness, heart tremors and act as a diuretic. Athlete? Athletes that work for sustained periods of time anaerobically such as an 800m runner. Side effects- There are few side effects, however some performers report stomach cramps. Performance enhancing drugs EPO Function- EPO naturally stimulates red blood cell production, meaning more oxygen can be carried around the body, improving VO2 Max. Athlete? An endurance based athlete such as a 5000m runner or any games player who works aerobically for sustained periods of time. Side effects- increase in blood viscosity, increase in blood pressure and heart rate. Anabolic steriod Function- Will artificially build muscle, will reduce the amount of fat in the muscles and overall fat levels. They will reduce recovery time and prevent muscle breakdown. Athlete? Power athletes such as weightlifters or sprinters. Side effects- Liver and kidney damage, high blood pressure, acne, in women deeper voices and baldness. Human Growth Hormone Function- regulates the growth of ligaments, tendons, bone and collagen. It can enhance the performance of explosive activities by increasing muscle mass and repairing bones. Athlete? An athlete that may receive lots of impact such as a gymnast or a long jumper to help repair damage. Side effects- swelling of joints, fluid retention, abnormal bone growth and joint deformities. Beta Blockers Function- To slow down the heart rate and blocks the action of adrenaline in the sympathetic nervous system. They will lower blood pressure. Athlete? Useful for athletes that need a steady hand under pressure such as archers, or shooters. Side effects- cold hands and feet, sleepiness, wheeziness, dizziness, dry eyes. Diuretics Function- they will increase urine output, useful for losing weight or for masking the presence of other drugs. Athlete? A Boxer who wants to move down a weight category, or a distance cyclist who wants to hide the presence of other drugs like EPO. Side effects- Dehydration, inability to regulate body temperature, muscle cramps, exhaustion. Stimulants Function- To increase mental alertness of an athlete, to decrease reaction time, decrease fatigue and increase heart rate. Athlete? A sprinter who wants to decrease their reaction time at the start of a race. Side effects- Nervousness, irritability, lack of sleep causing tiredness, athletes can become addicted to them and develop tolerance so more is needed for the same effects. Sports Injuries Preventing Injuries Preparation can reduce the chance of getting injured when playing sport. There are many ways to reduce this risk. Using the right equipment Taping and Bracing- players can tape joints such as the knee or ankle to provide extra stability to a joint and prevent ligament injuries. Taping must be done expertly and must be adjustable to allow for movement. Protective equipment- this is especially important for contact sports such as rugby or hockey. Mouth guards, helmets and fencing masks must be used and is often required by the sport’s governing board when competing. Shoes and boots- ill-fitting shoes can cause many problems such as Achilles problems. A performer will need optimal fit for their shoes, and can be worked out using gait analysis. Shoes can be tailored to suit a neutral, supinated and pronated gait. Clothing- will need to keep a performer dry, warm and reduce the chance of wind chill, this is especially important for those who compete in winter sports. Clothing also needs to be breathable to allow sweat to evaporate and keep the performer cool. Injury Prevention through training Core strength training- will develop the muscles in the abdomen, deep trunk muscles, paraspinal muscles and lumbar muscles. Will help to improve core strength which will prevent back problems and help with posture and stability. Exercises such as Pilates will train these muscles. Overtraining Overtraining can cause injury, it can happen through stressing the body during training and not allowing sufficient recovery between sessions. The signs of overtraining include; Deep muscle soreness Persistent injury Loss of appetite Recurrent illness Not sleeping properly Difficulty in raising heart rate to desired training level Low motivation levels To avoid overtraining Young children and overtraining Allow sufficient time for recovery Children cannot work at the same between sessions. levels as adults, they risk developing Restore glycogen stores after training joint and musculature problems and Don’t train when ill putting off sport for life. Build up training loads gradually after Two common overuse injuries in illness children include Osgood Schlatter’s Try and use relaxation techniques to and Sever’s disease. improve sleep To prevent overtraining Sport Ensure that diet is nutritionally England and Sport Coach UK have balanced developed the Long Term Athlete Development Programme ( LTADP) They identified two key stages for children- FUNdamentals (ages 5-11) and Learning to train stage ( ages 8-12). Warm up and Cool downs There are 2 main parts to the warm up. It will involve a general cardiovascular warm up lasting 5-10 minutes, at the same time the performer will need to mentally focus for training. This is followed by a number of sport specific drills that will increase intensity and range of movement. They should be completed over 20-30 m with a 10m jog after, and should last 10 – 20 minutes. Benefits of a warm up Increase in heart rate Increase and maintenance of body warmth and temperature Preparation of the muscles in a sport specific way Improvement of co ordination and motor ability Better mental preparation Decrease the chance of injury Cool Downs- the warm down should be active, it should consist of light cardiovascular work lasting 5 to 10 minutes. Benefits of a cool down Will prevent the blood from pooling at the limbs Help lactic acid and waste products to be removed Help muscles to relax and loosen Will prevent injury Will prevent DOMS ( Delayed Onset Muscle Soreness) Preventing DOMS Undertake a dynamic warm up When starting exercise avoid eccentric muscle contractions Gradually increase the intensity of exercise After a warm up, do extra eccentric contractions Undertake an active cool down, include passive stretching Use of massage Use of Ice baths Recovery after Injury RICE- an immediate treatment for soft tissue injuries which can speed up recovery time. REST- the performer should rest as soon as the injury occurs. ICE- the injured area should be iced for 10 to 15 mins. This reduces internal bleeding through vasoconstriction and reduces swelling. COMPRESSION- helps to reduce swelling and swelling will delay healing. ELEVATION- should raise above the heart height, this will control swelling and inflammation. Core strength training- will prevent the chance of injury reoccurring again in the future, by addressing biomechanical imbalances and strengthening core muscles. Water based training- can be used to maintain cardiovascular fitness whilst injured. There is almost no impact or weight bearing. Sport specific movements can be replicated in water and specialised underwater fitness equipment can also be used like treadmills. Sports massage- will help to relax the muscles and connective tissues and stop them from becoming tight. It will promote faster recovery and can relieve the symptoms of DOMS. Proprioceptive retraining- Information about our balance and state of muscle contraction comes from proprioceptors (such as the muscle spindles and the Golgi tendon organ). After injury the sense of proprioception may be impaired and needs to be retrained through exercises like wobble boards, trampette work and balances. Technology and Sports Recovery Hyperbaric chambers- will deliver oxygen at 100% concentration at high pressure. It will boost white blood cell count to fight infection and will reduce blood flow to injured areas to reduce swelling. It can stimulate air pressure at altitude. Oxygen tents- will provide a high pressure oxygen environment, useful for endurance athletes by providing an oxygen rich environment. This will increase VO2 max and will recover from injury quicker. There is mixed results for the effectiveness of oxygen tents. Hypoxic tents – an enclosed living space which stimulates low oxygen environment. It will stimulate more Red blood cells, more haemoglobin and the body’s oxygen carrying facilities. This will enhance V02 max, more oxygen is available for the working muscles and will benefit endurance performers. It can be used as an alternative to altitude training. Cryotherapy- the use of general or local cold treatment for injury. Ice baths are used for pre and post-match recovery in contact sports. They can be used to restrict blood flow in injured areas (vasoconstriction) and reduce swelling to promote recovery.