Preventing Injury (AQA GCSE Physical Education (PE)): Revision Note

Considerations to Prevent Injury

• In order to prevent injury during training there are several factors that should be considered:

  • A warm up routine should be completed at the start of a training session to increase muscle extension and joint range of motion

  • Training sessions should be at an appropriate level to avoid overtraining

    • The type of training should be relevant to the goals of the performer, e.g. continuous training for improving aerobic capacity

    • The exercise intensity should be at the correct level, e.g. weights should not be too heavy

  • Appropriate clothing and footwear should be worn

    • Footwear should provide enough protection and support

    • Clothing should allow for the full range of motion required

  • Performers with existing injuries should make use of taping/bracing to support weakness

  • Hydration should be maintained to ensure that fluids lost through sweating are replaced

  • Overstretching, and bouncing during stretches, should be avoided

    • Overstretching can occur when muscles are stretched beyond normal limits, or when the same stretch is repeated too many times

    • When muscles are bounced into and out of a stretch very quickly this results in a jerky movement; stretching movements should be smooth and gradual

  • Any training techniques should be used correctly

    • E.g. when lifting heavy weights spotters should be present and the lifter's back should be kept straight

  • Recovery should be allowed between training sessions

    • A cool down routine should be carried out at the end of a session

    • There must be enough time for rest between sessions