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Nell is a 16-year-old who represents her county at both football and netball - AQA - GCSE Physical Education - Question 13 - 2020 - Paper 1
Question 13
Nell is a 16-year-old who represents her county at both football and netball. She is undertaking an intensive training programme so that she can perform to her maxim... show full transcript
Worked Solution & Example Answer:Nell is a 16-year-old who represents her county at both football and netball - AQA - GCSE Physical Education - Question 13 - 2020 - Paper 1
Step 1
Injury prevention
Answer
To prevent injury, Nell should consider implementing the following methods:
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Warm up - A proper warm-up is essential as it prepares her muscles for intense activity and increases blood flow. This can include dynamic stretches to improve flexibility and range of motion.
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Not over training - Nell should ensure that her training intensity matches her body's capability to avoid fatigue-related injuries. Proper rest days should be incorporated into her training schedule.
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Wearing appropriate clothing and footwear - It is necessary for Nell to wear suitable sportswear and protective footwear to prevent injuries, such as sprains or blisters, which can occur from improper gear.
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Taping or bracing where appropriate - Utilizing braces or tape on vulnerable joints will help stabilize them, reducing the risk of injury during high-impact sports.
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Hydration - Keeping well-hydrated is critical, as fluids support muscle function and injury recovery. Nell should drink water before, during, and after exercise.
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Correct technique - Practicing correct technique in both football and netball will minimize the risk of injury, especially during competitions.
Step 2
Methods of recovery
Answer
Following vigorous exercise, recovery is crucial. Nell can utilize several methods:
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Cool down - A gradual cool-down routine including stretching will help reduce muscle soreness and restore blood circulation to the heart. This step is crucial for preventing injuries post-exercise.
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Manipulation of diet - Ensuring an adequate intake of protein is vital for muscle repair, while carbohydrates can replenish glycogen stores depleted during exercise. Following a balanced meal post-training aids recovery.
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Ice baths - Taking ice baths can significantly reduce delayed onset muscle soreness (DOMS) by constricting blood vessels and decreasing swelling during recovery.
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Massage - Therapeutic massage post-exercise will help to increase blood flow, reduce tension in the muscles, and aid in quicker recovery from fatigue.
Step 3
Analysis of the different methods of injury prevention and recovery from vigorous exercise
Answer
Each of these methods addresses specific aspects of injury prevention and recovery. For instance, warm-ups not only prepare the body physically but mentally as well, promoting peak performance. By ensuring that Nell keeps hydrated, she complements her physical training with superior physiological support, reducing the chances of cramps or fatigue.
Moreover, utilizing proper clothing and techniques directly reduces injury risks, which is vital as injuries can hinder her training progress significantly. During recovery, methods such as ice baths and massages ensure that Nell not only recovers faster but also maintains her fitness levels. Overall, integrating these methods holistically will optimize Nell's performance and minimize risks during her intensive training periods.