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Be guided by a qualified fitness instructor. If you have a pre-existing injury or medical
condition, consult a sports medicine doctor, exercise physiologist or physiotherapist.
There are many changes during pregnancy, such as changes in body shape and
size,that pose potential risk of increased injury. It is essential that all pregnant
women discuss their exercise plans with their doctor, as each pregnancy is different.
Be aware that increasing the speed of any exercise can increase the risk of injury.
Avoid or modify any exercise that causes you pain or discomfort. Don’t ignore your
body’s signals of fatigue, discomfort and pain.
Cross-train with other sports and exercises to reduce the risk of over training.
Make sure you have at least one recovery day, preferably two, every week.
Remember that injuries need rest – trying to ‘work through’ the pain will cause more
damage to soft muscle tissue and delay healing.
Stop exercising and seek medical help if you experience symptoms such as:
discomfort or pain
chest pain or other pain that could indicate a heart attack, including pain in the neck
and jaw, pain travelling down the arm or pain between the shoulder blades
extreme breathlessness
a very rapid or irregular heartbeat during exercise.
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which are experienced as muscle soreness or tenderness.
Standing toe-touches
Alternative stretches for the abdominal muscles or the lower back muscles and
hamstrings include:
Stretch the hamstrings and lower back muscles by placing one foot on a low bench
or chair, with both legs slightly bent so as not to stress the knee joints and, keeping
your back straight, gently reach forward with your arms.
An alternative hamstring stretch involves lying on your back with both knees bent.
Straighten one leg by lifting it towards the ceiling, keeping the knee slightly bent.
Support this leg by clasping both hands behind the knee. Hold. Repeat for the other
leg. You should feel the stretch on the back thigh of the straight leg.
For an alternative lower-back stretch, sit cross-legged on the floor then slowly lean
forward, keeping your back straight while reaching your arms out to the floor. Hold.
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Perform half-squats instead (45-degree bend of the knee).
Use a mirror to check when your knee joint is at 90 degrees. You could also ask
someone else to watch you or seek instruction from a qualified fitness professional.
Sit-ups
Instead, perform abdominal curls. Lie on your back with your knees bent, feet flat on
the floor and arms folded across your chest or alongside your body. Breathe out and
curl your ribcage towards your pelvis.
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The ‘behind the neck presses or ‘lat pulldown behind the neck’ should be avoided,
especially if you have been told you have instability in the front of your shoulder.
As the name suggests, your warm-up (five to 10 minutes) should gradually warm
your muscles and body temperature. The type of activity done in the warm-up should
include the major muscle groups that will be used in your sporting activity.
Your warm-up could begin with a low intensity activity such as brisk walking or
jogging. Stretching should be performed once the muscles have been warmed, as
the stretching of cold muscles is less effective. It is also important to stretch after
activity to assist recovery.
In the last five minutes of exercise, slow down gradually to a light jog or brisk walk,
then finish off with five to 10 minutes of stretching (emphasise the major muscle
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groups you have used during your activity). This helps to reduce muscle soreness
and stiffness.
If your sporting equipment is handheld, make sure you are using the right grip – for
example, holding a tennis racquet the wrong way can increase your risk of tennis
elbow (tendonitis).
Make sure your equipment is appropriate to your sport or activity and your size and
age.
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Wear appropriate shoes for your sport and replace them before they wear out.
Wear protective equipment during training, not just for competition and games.
Check equipment regularly and replace if worn out. If you are unsure how to
maintain or check your equipment, consult with your coach or sporting association.
Injuries can also be caused by incorrect form or technique. Consult your gym
instructor, coach, sporting association, exercise physiologist or physiotherapist for
instruction on how to improve your sporting technique.
Things to remember
Training too hard or fast is a common cause of sports-related injuries.
Consult with your gym instructor, coach, sporting association, exercise physiologist
or physiotherapist for instruction on how to exercise safely.
Potentially harmful exercises include bouncing while stretching, standing toe-touches,
full squats, straight-legged sit-ups and double leg raises.
Wear appropriate protective gear and make sure your sporting equipment (including
shoes) is well maintained.
Stop exercise immediately if you are injured and seek medical advice before starting
exercise again.
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Chapter 8: Sports
Injury Management
After a sedentary work week, end-zone catches and 36-hole weekends can take their
toll in common sports injuries. The seven most common sports injuries are:
1. Ankle sprain
2. Groin pull
3. Hamstring strain
4. Shin splints
5. Knee injury: ACL tear
6. Knee injury: Patellofemoral
syndrome — injury resulting from
the repetitive movement of your
kneecap against your thigh bone
7. Tennis elbow (epicondylitis)
To see how to prevent and treat these common sports injuries — and to learn when it's
time to look further than your medicine cabinet to treat sports injuries— read on.
Sprains are injuries to ligaments, the tough bands connecting bones in a joint.
Suddenly stretching ligaments past their limits deforms or tears them. Strains are
injuries to muscle fibers or tendons,
which anchor muscles to bones. Strains
are called “pulled muscles” for a reason:
Over-stretching or overusing a muscle
causes tears in the muscle fibers or
tendons.
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Sometimes preventing common sports injuries is beyond our control, but many times
sports injuries are preventable. “Some injuries,” Roberts says, “we bring on ourselves
because we're not conditioned for the activity.” His advice: “Work out daily and get
double benefit — enjoy your weekend activities and garner the health benefits.”
Every workout should start with a gentle warm-up to prevent common sports injuries,
says Margot Putukian, MD, director of athletic medicine at Princeton University. “Getting
warmed up increases blood flow to the muscles, gets you more flexible, and could
decrease injuries,” she adds.
Overuse injuries are common and preventable, according to Putukian. “Don't come out
and hit the ball for an hour after not playing for a while,” she says. Whether it's hiking,
running, or team sports, do some “pre-participation training” first by lightly working the
relevant muscle groups in the weeks before the activity.
And learn to recognize when you've already left it all on the field. “Stop when you are
fatigued,” says Roberts. “Muscle fatigue takes away all your protective mechanisms and
really increases your risk of all injuries.” You can always come out to play again next
weekend — if you don't get injured today.
Usually, common sports injuries are mild or moderate — there's some damage, but
everything is still in place. You can treat them at home using the PRICE therapy method
described later in this article. But you should expect that some common sports injuries
may take months to heal, even with good treatment. If a sprain or strain is severe,
however, the entire muscle, tendon, or ligament is torn away, and surgery may be
needed.
Here are some specific tips for treating each of the most common sports injuries:
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1. Ankle sprain
What it is: Most athletes have experienced a sprained ankle, which typically occurs
when the foot turns inward. This turning stretches or tears the ligaments on the outside
of the ankle, which are relatively
weak.
When to see a doctor: It’s important to note where the sprain has occurred. “A 'high
ankle sprain' is slower to heal and should probably be seen by a doctor to make sure
the bones in the lower leg did not separate,” says R. Marvin Royster, MD. Royster is
assistant team physician for the Atlanta Braves and an orthopedic surgeon with
Peachtree Orthopedic Clinic in Atlanta. One way to recognize a high ankle sprain is that
this sprain usually causes tenderness above the ankle.
2. Groin pull
What it is: Pushing off in a side-to-side motion causes strain of the inner thigh muscles,
or groin. “Hockey, soccer, football, and baseball are common sports with groin injuries,”
says Royster.
What you can do: Compression, ice, and rest will heal most groin injuries. Returning to
full activity too quickly can aggravate a groin pull or turn it into a long-term problem.
When to see a doctor: “Any groin pull that has significant swelling should be seen early
by a physician,” Royster says.
3. Hamstring strain
What you can do: “Hamstring injuries are slow to heal because of the constant stress
applied to the injured tissue from walking,” says Royster. “Complete healing can take six
to 12 months.” Re-injuries are common because it's hard for many guys to stay inactive
for that long.
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4. Shin splints
What they are: Pains down the front of the lower legs are commonly called “shin splints.”
They are most often brought on by running — especially when starting a more
strenuous training program like long runs on paved roads.
What you can do: Rest, ice, and over-the-counter pain medicine are the mainstays of
treatment.
When to see a doctor: The pain of shin splints is rarely an actual stress fracture — a
small break in the shin bone. But you should see your doctor if the pain persists, even
with rest. Stress fractures require prolonged rest, commonly a month or more to heal.
What it is: The anterior cruciate ligament (ACL) holds the leg bone to the knee. Sudden
“cuts” or stops or getting hit from the side can strain or tear the ACL. A complete tear
can make the dreaded “pop” sound.
What it is: Patellofemoral syndrome can result from the repetitive movement of your
kneecap (patella) against your thigh bone (femur), which can damage the tissue under
the kneecap. Running, volleyball, and basketball commonly set it off. One knee or both
can be affected.
What you can do: Patience is key. Patellofemoral pain can take up to six weeks to clear
up. It's important to continue low-impact exercise during this time. Working out the
quadriceps can also relieve pain.
What it is: Repetitive use of the elbow — for example, during golf or tennis swings —
can irritate or make tiny tears in the elbow's tendons. Epicondylitis is most common in
30- to 60-year-olds and usually involves the outside of the elbow.
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What you can do: Epicondylitis can usually be cleared up by staying off the tennis court
or golf course until the pain improves.
The U.S. Marines say that “pain is weakness leaving your body.” Most of the rest of us
would add, “OK, but can't we hurry it up a little?” The answer is yes. Using the PRICE
method to treat any common sports injury will help get you back in the game sooner.
First, it’s important to know that swelling is a normal response to these injuries.
Excessive swelling, though, can reduce range of motion and interfere with healing. You
can limit swelling and start healing faster after common sports injuries by using the
PRICE principle:
Over-the-counter pain relievers usually relieve the pain of common sports injuries to a
tolerable level. If they don't, it's probably time to see a doctor.
We know you're tough — but you also need to be smart. If you suspect a serious injury
or if you have any of these signs, see a doctor:
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Chapter 9: Sports: An
Introduction
4 Different Types of Sports That You Have
To Know
As you know, there are many different sports that a person can play. In fact, a sports
event like Olympics features a long list of sports. Therefore, it only goes to show that the
field of sports is diverse and extensive.
But, if you want to know much better about the different types of sports, you are advised
to check out and read the list shown below as it gives you information about these
different types of sports. Bear in mind that on this article we don’t include any type of
sports that are not physical.
1. Ball Sports
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classifications which are the ball only, ball and a stick or bat, and ball over the net. Under
the classification of the ball only are the basketball, soccer or football, bowling, football,
paddleball, handball, and table tennis.
On the other hand, some examples of the ball and a stick or bat are the golf, baseball,
field hockey, cricket, lacrosse, billiards, and softball. Tennis, badminton, water polo,
pickleball, and volleyball are some of the sports which are under the classification of the
ball over the net.
A lot of these sports are Olympic Games which clearly shows the importance of them
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Lastly, is the water, snow, and ice sports
which are any sports that associated with
the elements of water, snow, and ice.
Some examples of the water sports are
swimming, synchronized swimming, diving,
wake boarding, surfing, sailing, and rowing.
Some of the sports which can be played on
the ice are the popular ice hockey, figure
skating, speed skating, and curling.
Meanwhile, under the snow sports are the
snowboarding, skiing, sledding, luge,
skeleton, bobsled or bobsleigh, and ski
bobbing.
As the result of giving time to read the list above, you have now informed yourself on the
different types that sports have. So with this, you are now convinced as well that sports
are a diverse and extensive field. If you are still eager to get more information about the
different types of sports, you can do your research on the internet or in the available
research facilities in your place.
With so many sports out there, it can be difficult to choose the right one for you.
While you can always try any sport, it’s good to have an idea which one will suit you. Before
you pick a sport and buy gear like radar guns, bows and arrows, baseball bats, or epees or
sabers, consider these factors first.
Your interests
When choosing a sport, it’s important that
you’re really into the sport so that you
won’t easily lose interest. Maybe you’ve
always admired Michael Jordan for
winning six NBA championships, making
you want to try basketball. Or perhaps
you like tennis because everyone in your
family plays. Whatever the reason, just be
sure that you’re truly interested in the
sport as you’ll most likely be investing a
lot of time, effort, and even money in it.
Your physique
Aside from fitness, the right body shape and size are also crucial for playing the sport of your
choice. If you’re tall and have long limbs, for example, basketball and volleyball are great
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options. Conversely, if you’re on the stocky side, weightlifting could be the sport for you.
However, don’t fret if you don’t have the right body type because hard work and discipline
can help make up for whatever you lack in the physical department.
Your skills
Finally, your skills should also matter in the
selection of your sport. Think about your
physical skills and determine what you’re
naturally good at. It could be that you run really
fast, and track and field sports like sprint and
long jump would be best for you. You probably
have a knack for accuracy, so it’s a great idea
to try pistol shooting. Remember, though, that
you still have to work on your skills to further
develop them.
Hopefully, your choices have been narrowed down after considering these factors. You’ve
moved closer to choosing the sport for you.
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Chapter 10:
Organization and
Management of Sports
Events
Tournament Format
What are the different types of tournament formats?
There are quite a few different ways to run tournaments, but there are about
7 formats that are far more popular than the rest. If you read on, there is a
brief description of each tournament type. By clicking on the link to that
particular format you will get a complete explanation along with printable
brackets for each format.
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Single Elimination Tournament
The single elimination format is by far the easiest to organize. The name
says it all, if a team loses one time they are out of the tournament. This type
of tournament works best if you have a large number of teams and a short
time frame. Single elimination tournaments don't work well for "matches"
that are very short in time. For example an Arm Wrestling Tournament,
where a match takes just a few seconds. If participants are traveling to enter
the tournament, they would like to be around for more than 3 seconds. So
you would be better of using one of the other formats listed below. Check out
our Single Elimination Tournament Brackets.
Round Robin
The Round Robin Tournament is fairly popular and simply means that every
team will play every other team in the tournament one time. This allows for a
wide variety of opponents, and as opposed to an elimination tournament the
teams can see how they match up with all teams. Based on the number of
participants, the round robin format can be broken up into "pools". A pool is
a group of teams that will play round robin and the winner of each pool will
usually face off in a championship tournament. Example: A normal 24 team
Round Robin Tournament would have 276 games, so the ideal way to run
this would be to break it up into 6 Pools of 4 teams which would have 36
total games. You could then take the 6 winners from each pool and have a
single elimination tournament to decide the overall championship.
We have basic Printable Round Robin Schedules and we also have a Round
Robin Generator which will allow you got customize your tournament by
typing in team names, locations, number of pools ect..
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3 Game Guarantee Tournament
The 3 Game Guarantee format is popular in the Softball world as it allows
teams traveling from far distances to be assured they are getting in enough
games to make it worth their time and money. Each team will play a
minimum of 3 games, the format is similar to double elimination. There is a
winner's bracket and a loser's bracket, the main difference being teams that
lose their first two games will get to play an extra game in the loser's bracket
in order to assure everyone gets to play at least 3 games. Check out our 3
Game Guarantee Tournament Brackets.
Consolation Tournaments
Consolation tournaments are very popular in the wrestling world. There are
quite a few variations to the consolation brackets, but the basic idea behind
them is the same. When a team wins in the first round they move/stay in the
winner's bracket for the duration of the tournament and will be playing for
the overall championship. When a team loses in the first round they will be
moved to the Consolation Bracket where they will have no chance of winning
the tournament, but instead be competing for the consolation championship.
Some Consolation Brackets will also have the losers of later rounds of the
winner's bracket drop down to the consolation bracket to compete for the
consolation championship. Check out our printable Consolation Tournament
Brackets.
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attended an NCAA football game in 2011, while over 110 million people watched the
2012 Superbowl, according to Nielsen. From fanatics to casual viewers, sports capture
the attention of more people than almost any other kind of event.
Marketers understand the popularity of sports and have made them a centerpiece of
marketing campaigns for decades. As the size and popularity of national sports has
grown, the field of sports marketing has grown with it. According to CNBC, Budweiser
has spent almost 240 million dollars on Superbowl ads alone over the last 10 years. As
long as sports continue to thrill hundreds of millions of people, they will continue to be a
prime events to deliver advertising messages.
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Citi Bank – The company paid millions of dollars for naming rights to the home field of
the New York Mets, now called Citi Field.
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effort like buying stadium naming rights? Different marketing objectives will involve
different plans.
The company then needs to know who their target audience is and how they can best be
reached. This involves analyzing the company, their product, and the customer. If a
marketer wants to reach males under 35 they might focus on extreme sports. If they
want to reach a casual sports fan, they might focus their efforts on the Olympics. The
marketer will need to examine the entire sports marketing landscape and identify the
most promising opportunities based on scientifically based market research.
A team of creative professionals will work on developing ads whether they are TV spots,
billboards, or radio ads. Research findings should determine the goals of the
advertisements, but ad makers will develop the content that they think can best speak to
the target audience. They will use team colors, slogans, and sports imagery to create a
link between the product and the sport. (See also Brand Marketing)
Once the ad campaign begins, the company will need to evaluate how effective it is.
Metrics like increased sales, Twitter followers, and brand awareness are all indicators of
how well a campaign is being received. The metrics should reflect the goals established
in the marketing plan. If the goals are being met, the campaign can be continued and
built upon. If the number falls short, the marketing strategy will have to be revised.
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Education/Experience
A sports agent will not need to have a degree in marketing, but it can be helpful. Their
job is to promote the athlete in many of the same ways that companies promote their
products. There are a very limited number of sports agent jobs and many people enter
the field after a lifetime spent around sports and athletes.
Sport Marketing Project Management
Companies that are heavily invested in sports marketing will have marketing managers
that focus exclusively on this type of marketing. A sports marketing project manager will
plan, design, and supervise any ad campaign that markets to sports fans.
Education/Experience
All sports marketing project managers will need to have a degree in marketing.
Experience as a former athlete or a sports fan is also important. Sports marketers need
to understand the mentality of a sports fan from personal experience.
Along with the rules of the game you must fully understand your role before, during and
after the game has ended.
WHAT'S EXPECTED OF YOU AS AN OFFICIAL?
Being an official is an extremely important role in any sport. Without officials giving up
their time, most sporting competitions would be unable to function. Officiating can be
challenging, and unfortunately some officials are subjected to hostile behaviour by
participants, spectators and others. They need to be able to perform their role in a
positive manner and block out the verbal comments from spectators.
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Officials need to ensure that their approach towards officiating is in line with the aims of
the competition, for example, junior competitions are usually aimed at fun and skill
development rather than winning. Officials should be aware that their approach to
officiating can influence the participants' experience and enjoyment of the sport.
Each official becomes the 'face' of officiating at competitions. People often judge all
officials by how an individual official behaves, which means that they need to behave in
a professional and responsible way. It is important that officials present in a manner that
portrays officiating in a positive and respected manner.
The physical requirements of an official will vary from sport to sport and within a sport.
Some sports require officials to be very active (rugby, basketball, netball), while others
less so (volleyball, athletics, rowing). Adopting a healthy lifestyle will contribute to all
officials being in appropriate physical condition.
Officiating in some sports will require additional physical preparation that is appropriate
for the particular sport. The more active officiating roles require a level of physical fitness
that will allow the official to achieve correct positioning throughout the competition, make
good decisions, and officiate the competition in a non-distressed physical state.
At the end of the day, it’s all about the players and athletes. You’re there to ensure
everyone sticks to the rules and ethics of the game so everyone gets the most out of it.
It’s not about you – without the participants there would be nothing to officiate.
IMPROVING YOUR PERFORMANCE
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A big part of improving your performance as a sports official is reflecting on your last
performance – so you know what to build on or avoid in the future. Reflecting on your
performance requires a systematic approach. Three common methods include:
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be a positive role model in behaviour and personal appearance and ensure my
comments are positive and supportive
be a good sport as I understand that actions speak louder than words
always respect, remain loyal to and support other officials
keep up to date with the latest ‘laws of the game’, trends and principles of their
application
refrain from any form of personal abuse towards players or other officials
respect the rights, dignity and worth of all people involved in the game regardless of their
gender, ability or cultural background.
I will not:
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leaking roofs or other problem conditions exist. When in doubt, use common sense and
err on the side of safety.
5. Climb the ladder at your own pace: Sports need officials. If you become a good official
with younger players and athletes there will be opportunities for you to move up the age
grades – if you want. It’s up to you just how far you want to go. Just go at a pace that
makes you comfortable.
6. Keep your focus: Remember, with each age level increase the games become more
competitive and the skill levels improve. Still, kids will be kids and mistakes of every kind
can happen. You must be able to concentrate. Know that if you’re not focused you risk
losing control of the game.
7. Humble thyself: No matter how good you think you are, you’re only as good as your
last call. Once your game is over, it’s history. You should learn from it and take those
lessons with you into the next game.
REFERENCE CARD
https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-safety
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https://sportnz.org.nz/managing-sport/search-for-a-resource/guides/roles-of-officials
https://www.marketing-schools.org/types-of-marketing/sports-marketing.html
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img.....10..35i39j0i67j35i362i39j0i131j0i30j0i5i30j0i8i30j0i24.nWHrO2W_-
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1zEs%3D&usg=AI4_-kRKSJcpxBvFWB14_dns9uj3lOU-CA&sa=X&ved=0ahUKEwjvja-
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w7J1f4lfUsNVQ%3A1576643241661&sa=1&ei=qar5Xc3_J-
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https://www.webmd.com/men/features/seven-most-common-sports-injuries
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