Here are a few interesting facts about sports health and training that are interesting and helpful too!
1. The majority of Olympic records were made between 4 p.m. and 7 p.m. This fact makes experts believe that the mentioned period of time is the best for doing physical exercises. Within those hours, a human body is the most tuned for achieving the best results in sports.
2. Athletes need to stay hydrated for optimal performance. Studies have found that a loss of two or more percent of one's body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat illness.
3. Hydration Before Exercise For Youth up to age 13 is the following :drink about 8-16 fl oz, 2-3 hours before exercise,then drink 3-8 fl oz 10-15 min before exercise double for over 13 years
4. Carbohydrate is the main nutrient that fuels exercise of a moderate to high intensity, while fat can fuel low intensity exercise for long periods of time. Proteins are generally used to maintain and repair body tissues, and are not normally used to power muscle activity.
5. Sports doctors say there is no doubt that time spent warming up and cooling down will improve an individual's level of performance and accelerate the recovery process needed before and after training or competition.
6. Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. Static stretching exercises do not reduce muscle stiffness.
7. If you want the utmost efficiency, consistent improvement, and balanced abilities athletes must participate in year round conditioning programs. The bottom line in sports conditioning and fitness training is stress, not mental stress, but adaptive body stress. Athletes must put their bodies under a certain amount of stress (overload) to increase overall physical capabilities.
8. Glycogen is the main source of fuel used by the muscles to enable an athlete to undertake both aerobic and anaerobic exercise. If you train with low glycogen stores, you will feel constantly tired, training performance will be lower and the athlete will be more prone to injury and illness.
9. It is widely believed that by most coaches If you maintain some form of speed training throughout the year, your muscles and nervous system do not lose the feel of moving fast and the brain will not have to re-learn the proper control patterns at a later date.
10. In regard to circadian rhythm (a circadian rhythm is an approximate daily periodicity, a roughly-24-hour cycle in the biochemical, physiological or behavioral processes of living beings. I like to say simply the bodies natural clock for it's life rhythm.) When an athlete travels across time lines especially east ,exercise is more useful to help re-tune rhythms than taking naps, which can anchor rhythms at the zone of departure. Training in the morning may be beneficial.
RICE…….. Rest, Ice, Compression and Elevation
October 4, 2008
Injuries can be tough to handle.Knowledge is power and the more you know about the first basic steps to aid an injury the better off your youth athlete will be. Below are the basic RICE (Rest,Ice Compress and Elevation) steps to take if your youth athlete becomes injured during a practice session or even a meet.
Rest-Ice-Compression-Elevation
Courtesy of the National Athletic Trainers Alliance
R = Rest
Resting an injured area is necessary to allow the body time to get the effects of the trauma under control and avoid additional stress and damage to the injured tissue. The period of rest required will vary depending on the severity of the injury (e.g. days to weeks). People who do not rest an acute (sudden or traumatic) injury can prolong the inflammation period and increase the healing time required, thereby delaying the recovery.
I = Ice
Ice applied promptly to an injury can slow down or minimize some of the inflammation. The cold causes a closing of the arterioles in the tissue, which reduces the bleeding. The local tissue metabolism slows down reducing its need for oxygen and nutrients, and the nerve impulses are slowed considerably to reduce the pain that's felt, providing a numbing effect.
Examples of ice treatment include using an ice bag or ice bucket for 15-20 minutes or ice massage for 7-10. Heat should only be applied after you are sure that the bleeding and swelling has stopped completely; otherwise, an individual's recovery time will be delayed.
C = Compression
Compression is an application of an Ace Bandage or similar item around the injured area. Its purpose is to help control swelling and to provide mild support.
Any wrap should be applied carefully. Too tight a bandage could constrict or interrupt vital circulation to the area.
E = Elevation
Elevation involves raising the injured area above the level of the heart as much as possible. This position promotes the lessening or elimination of swelling through the use of gravity and lymph drainage system.
To prevent injuries, athletes should:
Be in proper physical condition.
Warm up before participating in any sports or exercise.
Always wear properly fitting shoes, and replace athletic shoes as soon as the tread wears out or the heel wears down on one side.
Nourish their muscles by eating a well-balanced diet.
Use or wear appropriate protective equipment.
Maintain hydration.
Maintain a healthy weight.
Avoid exercising or playing sports when tired or in pain.
Walk and work on even surfaces.
RICE works best when it is implemented immediately from the time of injury. However, even the delayed application of the treatment (for example, the day after the injury occurred) will promote better healing than if the injury is untreated. Various studies of recovery time experienced by athletes who sustained ankle sprains suggest that RICE treatment reduces time lost to injury by over 40% , as well as contributing to a reduction in scar tissue formation.
For more information, visit www.nata.org
