Sports Medicine How does Sports Medicine Address the Demands of Specific Athletes
Unscramble the Words Slide 3 Activity 1: Unscramble the Words 1.... 2.... 3.... 4.... 5.... 6.... 7.... - 58 -
Syllabus Content for this Presentation Slide 4 Activity 2: Syllabus Content Aged and Adult Athletes Female Athletes - 59 -
Aged and Adult Athletes Slide 6-13 Notes: - 60 -
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Activity 4B Cloze Passage What would be the best exercise options for people with osteoporosis? Word bank: endurance, impact, avoid, gradually, high, low, cycling, exercises, swimming, falling, contact - activities such as walking, and. - Low and balance activities such as aerobics. - range strengthening focusing on limbs, trunk and back ( high loads and develop resistance ) - Avoid sports or anything where there is a _ risk of. - 64 -
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Activity 6: Considerations and Sport Participation Options CONSIDERATION (give some information about each) Heart Conditions SPORTS PARTICIPATION OPTIONS + reasons for choosing Fractures/Bone Density Flexibility/Joint Mobility - 66 -
Female Athletes Slides 14-19 Eating Disorders Iron Deficiency Bone Density Pregnancy Notes: - 67 -
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Activity 9: PREGNANCY AND EXERCISE All women who are pregnant without complications should be encouraged to participate in aerobic and strength-conditioning exercises as part of a healthy lifestyle during their pregnancy. A reasonable goal should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness. It is important to stay well hydrated, wear comfortable and non-restrictive clothing (such as a correctly fitted bra and appropriate footwear) and where possible, avoid excessive over-heating. BENEFITS OF EXERCISE DURING PREGNANCY One benefit of exercise during pregnancy is improving your physical and mental wellbeing. Maintaining a healthy weight during pregnancy helps in returning to your pre-baby weight more quickly and also reduces the risk of developing gestational diabetes, which is more common in mothers who are overweight. RISKS OF EXERCISE DURING PREGNANCY There are currently no known adverse risks to a pregnant woman that are linked with meeting the recommended guidelines of at least 150 minutes of moderate-vigorous physical activity per week. However, as pregnancy progresses, the body goes through significant changes, such as increased laxity (looseness) of joints, changes in centre of gravity and an increased resting heart rate. Therefore, modifications to programs may need to be considered. Women who are pregnant and participating in activities that require a high degree of balance or rapid changes in direction should consult with their doctor first. Your doctor may recommend that you see a physiotherapist or exercise physiologist for a program that can be developed for you. EXERCISE DURING PREGNANCY Specific activities to avoid during pregnancy include contact sports, high-altitude exertion, including downhill skiing and scuba diving. Also, exercise in the supine position (lying on back) should be avoided after the first trimester or 16 weeks gestation. Modifying the position of the exercise to instead be performed on your side, sitting or standing is a safe alternative. Women who are active during pregnancy can continue with their regular exercise or sport, as long as associated risks and any recommended changes are considered (such as avoiding the specific activities above and not making rapid changes in direction). FREQUENCY AND INTENSITY OF EXERCISE DURING PREGNANCY Pregnant women should aim to meet the prescribed physical activity levels of the Australian Physical Activity Guidelines, which is 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise, or a combination of both. No research to date has identified a safe upper-limit to exercise intensity. - 71 -
The talk test can be used to guide the intensity in which pregnant women are recommended to exercise. As the name suggests, the women is exercising at a comfortable intensity if she is able to maintain a conversation during exercise. She should reduce the exercise intensity if this is not possible. Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount. Aerobic activity should be performed in bouts of at least 10 minutes duration. CAUTIONS FOR PREGNANCY EXERCISE While most forms of exercise are safe, there are some exercises that involve positions and movements that may be uncomfortable or harmful for pregnant women. Avoid raising your body temperature too high for example, don t soak in hot spas or exercise to the point of heavy sweating. Reduce your level of exercise on hot or humid days. Avoid contact sports or activities that carry a risk of falling Don t exercise to the point of exhaustion. If weight training, choose low weights and medium to high repetitions avoid lifting heavy weights altogether. Avoid exercise if you are ill or feverish. If you don t feel like exercising on a particular day, don t! It is important to listen to your body to avoid unnecessarily depleting your energy reserves. Don t increase the intensity of your sporting program while you are pregnant, and always work at less than 75 per cent of your maximum heart rate. Reproduced from the Better Health Channel. - 72 -
Activity 10: Complete Table Identify the consideration Describe/Explain give a statement about the consideration why is it an issue? What causes it to be an issue? Analyse Implications of this consideration in relation to female participation in sport EATING DISORDERS IRON DEFICIENCY BONE DENSITY PREGNANCY - 73 -
Take Home Activities The following activities can be done at home as part of your study in preparation for the HSC: Activity 1: HSC Question (2016) 1. Answer the following question using the table from Activity 6 (page 8 of workbook). 2. Ask your teacher to mark it for you using the marking guidelines. 3. Compare your response to the sample answer. Explain the physical activity options available for aged people with medical conditions. (8 marks) Notes: - 74 -
Sample Answer: There are a wide range of physical activity options available to aged people that may suffer from medical issues including heart conditions, fractures, low bone density and flexibility and joint mobility problems. Heart conditions such as heart attacks and high blood pressure may affect an aged person s fitness level or reduce their ability to work at high or alternating intensities. Physical activity is highly recommended for people in this sub-group. Once given medical clearance, activities that are most suitable include steady state aerobic activities, for example, cycling, jogging, swimming and modified strength training programs. These forms of exercise are highly suitable as they provide a form of cardiovascular training without placing excess stress on the heart muscle and surrounding arteries. Furthermore, exercise is known to lower blood pressure in moderately hypertensive patients, which is a risk factor for more serious conditions like stroke. These exercise options are easily tailored to suit the needs of the aged people and the intensity easily increased once health standards improve. Therefore, it is evident that there are a range of suitable physical activity options for aged people with medical conditions. Fractures and low bone density are common problems amongst aged people, particularly older women as a consequence of post-menopausal hormonal changes. However, there are a range of physical activity options available to them to improve these conditions and enhance overall health. Suitable activities include walking, cycling, aqua aerobics, yoga and low weight resistance exercise. These options increase bone mass and density while reducing the pressure placed on ageing joints and bones. This will contribute to the overall improvement of diseases such as osteoporosis and improve strength, coordination and balance. It is clear that there are a number of exercise options available to older athletes with bone and density issues or those who have sustained a fracture. Flexibility and joint mobility decline with age due to a loss in elasticity and effectiveness of tendons and ligaments around the joints. These medical conditions contribute to a range of injuries for aged people. Some examples of appropriate exercise options include swimming, yoga, Pilates, aqua-aerobics and Tai Chi. These exercise options are highly suitable as they promote gradual movements through a range of motions and can be tailored to suit the specific conditions of the person, for example someone experiencing arthritis of the knees may choose to use swimming as a low weight bearing exercise choice. Furthermore, these exercise options increase balance and stability which will reduce the likelihood of falls and further bone injury. It is evident that there are a specific range of exercise options available to aged people with flexibility and joint issues. Activity 2: Read the following article to increase your knowledge base. Exercise is better than drugs at beating osteoporosis fractures and building bone Sue Dunlevy, National Health Reporter, News Corp Australia Network September 2, 2017 2:27pm LADIES, it s time to bone up because serious weight training is not just about building muscles it s about building new bone. A new strength-based exercise program that is seeing mums and grandmas lifting weights as heavy as 70 kilograms has reduced their risk of fracture by up to 95 per cent. - 75 -
That outcome is better than the leading bone restoring medications which cut hip fractures by 40 per cent. Better still, the program actually reversed osteoporosis with three in four women taking part recording an increase in bone density. The other thing that is exciting is our women seemed to be growing, some had bad posture and dowagers humps and the exercise made them stand straighter and at one stage there was a 1 centimetre difference in height, says exercise physiologist Dr Belinda Beck who ran the trial. More than 1500 Australian women are using the program run by The Bone Clinic in Brisbane. A randomised clinical trial involving 101 older women found it increased bone mass in their spine by an average five per cent and almost 2 per cent at the hip. This compares to the 6 per cent bone density improvement in the spine and 3 per cent at the hip by the leading prescription pharmaceutical treatment Prolia. Weightlifting is superior to drugs in reducing fracture risk in women with osteoporosis study finds. Picture: Herald Sun. The clinic estimates it is saving the Queensland government approximately $697,300 per day in health and hospital costs associated with osteoporotic fractures. More than six million Australians suffer from low bone density which places people at risk of hip and other fractures. As the population ages the condition is expected to cost the health system around $33.6 billion over the next 10 years and it s estimated that one fracture will occur every 2.9 minutes. Women in their late 40s and early fifties begin to shed bone mass as they go through menopause. - 76 -
Fifty-year-old mother of four Sandiellen Black says her osteoporosis was discovered when she was diagnosed with breast cancer last year. She was shocked to discover she had the problem because she was a keen netballer, rides mountain bikes and had been a member of a gym for five years where she did aerobics and yoga. I d never lifted weights before, she said. She didn t want to immediately go on medication to improve her bone density and decided to see if the exercise program would work for her. Osteoporosis on the rise as the population ages. Picture istock Dr Beck says you have to exercise the bone by loading it in a specific way and also ensure that you have the right amount of calcium and vitamin D to see results and prevent osteoporosis and osteopenia. The program at The Bone Clinic grew out of work being done by Masters Games weightlifter Lisa Weiss who noticed women training in her garage were getting improved bone density scores, Dr Beck decided to design a scientific study to test it. The program requires people to carry out carefully controlled 30 minute weightlifting program twice a week and spend 15 minutes on balance exercises. Participants are also given advice on increasing the amount of calcium in their diet and encouraged to get vitamin D from the sun. The exercises are progressive and include dead lift, squat, jumping chin ups/drop landings, and overhead press. The Bone Clinic only operates in Queensland but is offering to train exercise physiologists around the country in the program so more women can benefit. - 77 -
Activity 3: HSC Question (2015) 1. Answer the following question using the table from Activity 10 (page 15 of workbook). 2. Ask your teacher to mark it for you using the marking guidelines. 3. Compare your response to the sample answer. Why do iron deficiency and lower bone density affect female athletes? (8 marks) - 78 -
Sample Answer: Iron deficiency and bone density can have a significant impact on a female s participation in physical activity. These health issues have a large influence on a female s body function and structure and therefore must be managed in order to minimise the negative impact on sport performance. While only small amounts of iron are required in the body, it plays an important role in the transportation of oxygen. Without sufficient iron, the number of red blood cells is reduced, limiting the oxygen-carrying capacity of the blood and the degree to which the athlete is able to fully participate in physical activity and sport. An athlete who experiences low iron can experience symptoms of fatigue, lethargy and weakness. Females need twice as much iron as males. A lack of iron is common in females as they usually consume less red meat and can lose iron during menstruation. Exercise-induced anaemia is common in particular for female endurance athletes, as it can be the result of intense training where iron reserves are already heavily drained. For example, a female triathlete who is anaemic may not be able to meet participation demands as their muscles will not be receiving adequate oxygen to resynthesise ATP when working aerobically, which prevents optimum performance. Iron deficiency, even without anaemia can lead to a reduced rate of lactate clearance. The slower lactate clearance causes early fatigue. It is clear that iron deficiency can affect athletic participation and training levels, which means it is important for the female athlete to be aware of this important mineral and maintain correct intake. Bone density refers to the thickness and strength of bones. For females this is a major concern that can impact on sporting participation. Bone density is directly related to the quantity of calcium in the bones, level of exercise and oestrogen levels. Calcium is necessary for bone strength and is also required in the blood to allow muscles and nerves to function correctly. Female athletes with bones low in calcium are more susceptible to structural weakening and bone fractures, as calcium loss leads to bones becoming brittle and frail. This can have an enormous impact on participation as females are at greater risk of injury. For example, a female basketballer with low bone density who falls while playing may be at a higher risk of sustaining a fracture. Injuries sustained as a result of low bone density will take longer to heal and will prevent individuals from engaging in sports for an extended period of time. Females need to be aware of the effect of age and menopause on bone density to ensure their safety in sport participation. Following menopause, women lose calcium faster than men and some may end up with osteoporosis. Therefore, it is imperative that females eat a well-balanced diet with calcium enriched foods such as milk and cheese and should focus on safety in activity and choose aerobic activities such as swimming, cycling, running and aerobics. - 79 -
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