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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
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Warm up: Nell should perform a warm-up to gradually increase her heart rate and prepare her muscles for the rigorous activity. A good warm-up can include dynamic stretches and mobility exercises, which help enhance blood flow and reduce the risk of muscle strain.
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Not over training: It's crucial for Nell to recognize her personal limits. By matching the intensity of her training to her physical condition, she can prevent overexertion, which can lead to injuries.
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Wearing appropriate clothing and footwear: To ensure she is protected, Nell should wear suitable sports attire. Proper footwear will support her feet, providing stability and minimizing the risk of injuries like sprains.
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Taping or bracing where appropriate: Nell may benefit from additional support in areas prone to injury. Taping joints can prevent excessive movement, minimizing the risk of injury during high-impact activities.
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Hydration: It’s essential for Nell to maintain proper hydration levels. Drinking water before, during, and after her exercise helps to prevent cramping and fatigue.
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Correct technique: Ensuring that she uses correct techniques while training is vital. This will not only enhance her performance but will also reduce the risk of injuries. For instance, having the right form when kicking or passing in football can prevent injuries associated with incorrect biomechanics.
Step 2
Methods of recovery
Answer
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Cool down: After training, Nell should engage in a cool-down period where she gradually reduces the intensity of her exercise. This helps to bring her heart rate down safely and reduces the risk of dizziness or faintness.
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Manipulation of diet: Proper nutrition is key for recovery. Nell should focus on consuming a balanced diet rich in carbohydrates and proteins post-exercise to replenish glycogen stores and repair muscle tissue.
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Ice baths: Utilizing ice baths after intense training sessions can reduce inflammation and muscle soreness. This method helps lessen the effects of delayed onset muscle soreness (DOMS).
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Massage: Scheduling regular massage therapy can enhance blood circulation and reduce muscle tension. This will help Nell’s muscles recover more quickly and effectively.