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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 engage in a proper warm-up routine before exercising. This can help increase blood flow to her muscles and improve flexibility, which reduces the risk of injury.
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Not over training: It's crucial for Nell to avoid overtraining, as this could lead to fatigue or injury. She should match her training intensity with her individual capability to prevent these issues.
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Wearing appropriate clothing and footwear: Proper gear is essential for injury prevention. Nell needs to wear supportive clothing and footwear to protect against injuries related to impacts and strains, particularly during rapid movements in football and netball.
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Taping or bracing where appropriate: If Nell has previous injuries, taping or bracing can provide additional support to vulnerable joints, helping prevent reinjury.
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Hydration: Nell must stay hydrated to maintain optimal physical performance and avoid muscle cramps or overheating during exercise.
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Correct technique: Finally, using the correct technique in both sports will help reduce the risk of injuries caused by improper movements.
Step 2
Methods of recovery
Answer
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Cool down: After exercise, Nell should perform a cool-down routine. This helps her body gradually return to a resting state and can prevent muscle stiffness and soreness.
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Manipulation of diet: A balanced diet is crucial for recovery. Nell should focus on incorporating proteins and carbohydrates to help her muscles repair and replenish energy stores.
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Ice baths: Following vigorous activity, ice baths can assist in reducing inflammation and muscle soreness.
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Massage: Regular massages can improve blood circulation and help flush out metabolic waste, aiding in quicker recovery and reducing muscle tension.
Step 3
Analysis of the different methods of injury prevention and recovery from vigorous exercise
Answer
Nell's approach to injury prevention and recovery can significantly impact her performance in both football and netball. The methods selected must be tailored to her specific needs, as each sports discipline brings unique demands on the body.
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Implementing a warm-up and cool-down routine is fundamental. A good warm-up prepares her muscles for physical exertion, while cooling down is critical for post-exercise recovery. Both practices enhance performance while minimizing injury risk.
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Correct technique is vital not just for skill execution but also for reducing injury. Nell must prioritize learning and practicing the right techniques to mitigate risks associated with both sports.
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Nutritional adjustments can fuel vigorous training sessions and aid in recovery. A focus on proper hydration and balanced meals rich in nutrients supports her body's recovery processes.
Overall, a comprehensive strategy combining these elements will help Nell optimize her performance and sustain her training regimen effectively.