Zaireey@Pendidikan Jasmani Dan Sains Sukan: The 3 Fives

Zaireey@Pendidikan Jasmani Dan Sains Sukan: The 3 Fives: "Building on the Five Keys to Safer Food Concept In 2001 the World Health Organization (WHO) introduced the Five Keys to Safer Food. Interna..."

ABDOMINAL EXERCISES FOR BEGINNERS

BREATH	HIP ROLL	NORMAL	BRIDGING
10 Deep Breaths	2 Sets of 10 slow rolls each side - with 20 seconds rest	2 Sets of 10 lifts with 20 seconds rest	1 Set of 10 slow lifts. Hold for 3-5 seconds in upward phase
STANDING ROTATION	HANDS VIA KNEES	SEATED KNEE TUCKS	SUPERMANS
Alternate sides for 30 - 45 seconds	2 Sets of 10 lifts with 20 seconds rest between sets	2 Sets of 6 - 10 lifts with 20 seconds rest between sets	Alternate sides for 45 - 60 seconds

http://www.netfit.co.uk/training/articles/abdominal-exercises2.htm

Soft Tissue Injuries

Injuries to soft tissues, which include muscles, tendons, cartilages, ligaments and skin, are usually the result of a direct blow, a twisting, or a lengthening or stretching of the tissues. In any tissue injury, there will be an inflammation of the injured area. There will be:

1.  Swelling, which may be immediate of may progressive develop over time
2.  Heat, the local temperature (injured area) increases.
3.  Altered or restricted movement
4.  Redness
5.  Pain

You must view pain as a warning sign of soft tissue injury and of the need for rest. It is best to refer the injured person experiencing pain to a medical personnel.
Minor Soft Tissue Conditions
Some minor soft-tissue injuries occur fairly frequently in activitites, it is important that you are able to deal with the most common conditions such as nosebleeds, blisters, scrapes, and scratches, and cuts.
(a) Nosebleeds
Causes - direct injury, allergies, humidity, altitude, and spontaneous rupture. The amount of bleeding does not always indicate the severity of the injury - the head and face have an abundant blood supply, even a minor cut to the eyebrow results in considerable nosebleeds.
Care of Nose Vleeds
- Primarily to stop bleeding. Sit quietly and pinch the nose bridge between thumb and forefinger, gently bow the head forward and hold this position for about 5 minutes.

- If bleeding continues, repeat the pinching of the nose for another five minute period. If this second pinching does not stop the bleeding, refer to medical personnel.
NOTE:

•  Do not pack any materials into the nosetrils
• Applying ice over the nose helps reduce bleeding and swelling
• Once bleeding is under control avoid movement for about an hour

(b) Blisters:
Causes friction over the underlying skin area causes blisters. Rubbing and heating of the area may cause the skin layers to loosen and be filled with fluid.
- Preventing blisters
The best treatment is prevention. Make sure equipment fits properly. Avoid wearing new equipment for long periods until it has been broken in. Reduce friction whenever possible (lubricate feet with lotion to protect hands and fingers with gloves, tape, etc.)
Scrapes, Scratches, and Cuts
Minor scrapes, scratches and cuts require little more than applying direct pressure over the wound to stop the bleeding. You may advice the participants to practice good hygiene. This can prevent minor scrapes from becoming major medical problems. All scrapes, abrasions and small cuts should be thoroughly cleaned with soap, water and an antiseptic. Do not try to remove severely embedded particles (stones, glass, etc.) and refer such cases to a medical personnel. Once cleaned, the area should be dried and covered with non-stick, sterile bandage. Keep the area dry, clean daily, change the dressing daily too.

TYPES OF TISSUE, TYPES OF INJURY, AND SERIOUSNESS OF INJURY

Inspite of having a good Injury Prevention Programme, injury will still occur. When an injury occurs, a coach has to decide the required treatment. In order to help you do this, you have to have the following information:

1. The type of tissue that is injured 􀄃 muscle, tendon, bone or ligament,
2. The location of the injury. This will determine the treatment to be rendered. Serious head, neck, and back injuries are treated differently than injuries to the arms and legs.
3. The type of injury- bruised, strain, sprain, fracture etc.

Determining the Seriousness of an Injury

The following steps will help you to determine the seriousness of an injury:
1. Find out what happened, get complete information of how the injury occurred. The injured person is your primary source of information.
2. Look at the injury. Check for alignment, deformity, swelling, bleeding, discolouration, reluctance to use the injured part.
3. Check for abnormalities, smell, swelling, check for range of motion of the injured part. Do not move the body part if the participant cannot do so. If in doubt, refer to a doctor. Keep your Emergency Action Plan up to date.

THE ROLES OF A COACH

The coach has many roles to play and many tasks to perform. One of the most important role is to provide a safe environment for his athletes or participants. One of your most important responsibilities as a coach is to help participants prevent injuries. We know that no programme of prevention is perfect, therefore injuries will happen, and often without warning. However, to establish an overall injury-prevention programme is significant. The following are suggestions for such a programme:

An Injury-Prevention Programme
1. Check to see that all equipments are in good condition.
2. Check equipment at the beginning of the season. Teach participants to care for and maintain their equipment in good order.
3. Check out an area before participants start to use it, in other words anticipate problems in the practice or competitive environment. Get help from trained personnel to inspect equipment and facilities.
4. Get health status of participants -- reports on previous injuries (particularly chronic ones).
5. Keep records of injuries that occur. Watch for patterns in injuries-they often indicate causes.
6. Help develop participants strength, endurance, flexibility, agility, speed and power. Make sure that what they do in practice suits their stage of development.
7. Take a first-aid course so that you can care properly for minor injuries. Carry a first-aid kit. Take care of minor injuries quickly so that they don't become major ones.
8. Make sure that injured participants do not return to activity too soon - they
should have normal flexibility and strength, and are in no pain.

NEUROPHYSIOLOGICAL BASIS OF MOTOR CONTROL

All skilled movements are derived from our ability to receive appropriate stimuli from the environment, relevant to type of response that we choose to execute. For example in badminton, when an opponent sent a half-court return, we received various stimuli such as the speed and height of the shuttle, our position, and the opponent’s position court. Based on these stimuli, we may then choose to either smash, drop or lob the shuttle, depending on our own skill level. The quality of our response output is very much dependent on a sequence of events. The stimuli we received from the environment shapes our intention on how to respond. Our nervous system then conducts series of neural processes to translate this intention into a form of a motor response. The neurophysiological basis of motor control focuses on understanding the functions of various components that activate the neuromuscular system. These components include the sensory and motor receptors, the nerve pathways and the central nervous system.

ROLE OF CENTRAL NERVOUS SYSTEM (CNS)

In motor control context, the CNS may be regarded as the ‘executive’ of the human processing system. This is due to it’s role in ‘commanding’ almost every process related to sensory-motor integration required for movement output. The CNS grossly consists of the spinal cord and the brain. The brain structure can be further specified into the cerebrum, cerebellum, and basal ganglia. The focus of cerebrum function is solely on the role of the cerebral cortex in transmitting sensory and motor impulses within the CNS.

The basis of neural processing for every type of movement is as follows:

(i) reception of relevant stimuli from the environment by the sensory receptors;

(ii) the transformation of these stimuli into sensory (nerve) impulses;

(iii) transmission of the sensory impulses to the CNS;

(iv) sensory-motor integration within the CNS;

(v) transition of sensory impulses into motor impulses;

(vi) transmission of motor impulses to the effectors, which finally allows muscular

contraction for movement.