...The Validity of Sports Massage Treatments with Regards To Current Practices Therapeutic sports massage in the context of sports specific injuries and rehabilitation, has been said to not only improve the physical attributes of certain structures and muscles within the human body, but to also have a strong psychological effect for an individual helping them overcome injury or increasing their injury prevention rate while helping to optimise performance (Galloway, 2004). In light of this it can be assumed that every person irrespective of whether they play sport or not, would benefit highly from some form of massage therapy (Alvarado, 2002). To assess whether or not sports massage is an effective method of treatment or is in actual fact just a psychological treatment that has no real impact on the body, it is necessary to observe and evaluate the conducted research of current practitioners and other researchers that provide valid arguments to either strengthen or weaken the claim for more massage to be performed. The proposed benefits and hindrances will need to be highlighted within recent literature alongside the credibility of the sources that the research is derived from, as only if a source is deemed to be reliable can the research be seen as potential evidence to back up discussed points and reasoning. This review of literature will also set out to identify any potential future research points that could be taken to highlight and eradicate...
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...elite athletes started to use tools such as foam rollers, medicine balls, lacrosse balls, and sticks. At first, the average person watching someone performing SMR may look extraordinary. SMR drastically affects muscle performance and overall health, but in some cases, this technique can increase risk of injury. This method to enhance the performance of muscles has been proven to have a significant effect on elite athletes. There are three main types of muscles: skeletal muscle, smooth muscle, and cardiac muscle. With the skeletal system, the muscular system provides humans with the ability to lift objects, run to class, and participate in their favorite sport. SMR has shown to improve muscle by reducing soreness, boosting recovery, increases range of motion...
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...proper warm-up and cool-down, knowing the correct technique, and using the right equipment with a suitable amount of weight are just a few, of many, ways young athletes can protect themselves from strength training related injuries. Doing a warm up suitable for an athlete's particular workout is key. Performing high-rep, low-intensity, quick exercises before a workout helps to get the heart pumping and blood flowing. Doing this, an athlete’s muscles will become more flexible and help their heart beat at a good pace for their workout (Top 10 Ways). This also helps lifters begin to control their breathing, a curtial part of strength training. It is also very important for athletes to stretch at the end of their warm up. When performed the correct way, stretching helps to relax and elongate an athlete’s muscles before they begin weight training (Mayo Clinic Staff). Many young lifters are in a hurry to get their workout started and neglect to execute a proper warm-up. Failing to do a proper warm-up puts athletes at a higher risk for pulling muscle or straining ligaments (Archibald, Dresdin). While lifting weights doing a proper cool down is just as important as doing a proper warm up. The primary goal of a cool-down is to slowly bring an athlete back to a normal heart and breathing rate and to slowly cool the body back to a normal temperature (National Academy). While training, athletes hearts will begin pumping at an accelerated rate. Heart rate increases during workouts because the...
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...When we ran again, I did not make my time. The weather had a significant factor to the reason that I didn't make it on time. It was hot and my legs were sore and stiff. After the run I was exhausted. The second activity of the second session was a circuit. By the end of the day I was sore, but not as sore as I remembered I was last year. After the first day was over, I took a warm shower and before I went to sleep I stretched. I learned from last year that if you don’t stretch your muscles, your muscles will get more sore. I woke up the next day and my legs were a bit more sore than the previous day. June 30th was the first time that we wrote in our notebooks and took our heart rate. There are two main ways to take your heart rate, but one thing you must keep in mind is never to take your heart rate with your thumb. If you take your heart rate with your thumb, then you get double beats and your heart rate is incorrect. One way to take your heart rate is by pressing two fingers, preferably your index and middle finger on your wrist right below your thumb. Another way to take your heart rate is by pressing two fingers, preferably your index and middle finger against your neck. After you find your pulse either way, time yourself. You...
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...just by sweating. To prevent dehydrating, it is a good idea to drink one glass of water for every twenty minutes of exercise. If you know you are prone to sweating a lot, you should be sure to drink even more. Drinking water during exercise is extremely important. However, it is just as important to drink water before and after a workout as well. If you are planning on a tough workout session, you should drink 3-4 glasses of water in the 3 hours before you start sweating. If your muscles are not hydrated when you begin working out, they will be more prone to cramping and injury. Dehydration is also linked to muscle soreness, so be sure your muscles are nice and hydrated before you start. After your workout, you will want to rehydrate your body with even more water. The optimal time for this is within the first two hours after you exercise. At a minimum, you will want to consume one cup per hour. By drinking water in this key period, you can help your body recover and stave off muscle soreness. Plus, you?ll feel more energized for the rest of the day as dehydration from exercise can cause fatigue. Of course, water it not just necessary when you are working out. It helps our body function in everything we do. For one, water is...
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...just by sweating. To prevent dehydrating, it is a good idea to drink one glass of water for every twenty minutes of exercise. If you know you are prone to sweating a lot, you should be sure to drink even more. Drinking water during exercise is extremely important. However, it is just as important to drink water before and after a workout as well. If you are planning on a tough workout session, you should drink 3-4 glasses of water in the 3 hours before you start sweating. If your muscles are not hydrated when you begin working out, they will be more prone to cramping and injury. Dehydration is also linked to muscle soreness, so be sure your muscles are nice and hydrated before you start. After your workout, you will want to rehydrate your body with even more water. The optimal time for this is within the first two hours after you exercise. At a minimum, you will want to consume one cup per hour. By drinking water in this key period, you can help your body recover and stave off muscle soreness. Plus, you?ll feel more energized for the rest of the day as dehydration from exercise can cause...
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...Amazon 5 Bullet Points: COMPRESSION SUPPORT FOR MUSCLE RECOVERY: Supportive knee sleeves provide therapeutic compression to increase circulation and supply additional oxygen to your muscles effectively Improving muscle stamina. The sleeves promote healing from injuries and quicker recovery times after workouts. Providing stabilizing support for your muscles and joints, the compression sleeve also reduce injuries. Great for running, football, basketball, weight training and more, the Vive compression knee sleeves are shock-absorbing, minimizing vibrations for greater endurance. EFFECTIVELY REDUCE SWELLING, INFLAMMATION AND PAIN: Made with a moisture-wicking blend, the long Vive compression sleeves effectively reduce swelling, inflammation...
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...trainers. II. Thesis Statement: Static stretching is not beneficial and is potentially dangerous. Active stretching is more effective and safer. III. Key Findings: A. Static Stretching: Considered the most common form of stretching. The process of stretching muscles while the body is at rest. It consists of various techniques in which the muscle is lengthened and held for 30 seconds to 2 minutes. Recent studies have shown that static stretching actually weakens the muscles, and decreases muscle strength. It can also decrease the muscle strength in the other leg. The “stretched” muscle becomes less responsive after stretching (Cheng). Studies have shown that there are no benefits of static stretching. B. Why do People...
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...Soccer Training Program Salah Mohamed PHED 1122 Spring sem. 2003 Mr. Williams April 30, 2003 By now we all know the dangers of eating too much and exercising too little: heart disease, stroke, diabetes, etc. But even in a society as obsessed with slimness as ours, most of us would rather have a root canal than hit the gym. Well, couch potatoes, take heart! Experts now say that effective exercise can be incorporated into daily life so easily; even the most exercise-phobic among us can shape up. This is a 4-week bodybuilding program, designed for myself, and any one interested to building their muscle. However, this plan is good for beginners just like me. This sketch requires 1-2 hours, 4 times a week. The idea is to lift as heavy as you can, while still being able to complete the required number of repetitions. Not only that, but the exercise I am about to develop is what I do with my soccer team. To be able to keep up an exercise plan, that has to work for you. For example, if you plan to get up 5 in the morning to work out, and you’re not a morning person, that plan will never work over the long term. Look your schedule and find times to work out that are convenient for you on a regular basis. If you have to switch your whole life around to accommodate your workout schedule, you’ll end up not working out. So look at your weekly timetable, and find a few hours that can be made convenient for you to exercise, then make sure you go. The...
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...military personnel. Athletes and recreationally active adults commonly cite an increase in muscle mass, improved exercise recovery, and improved exercise capacity as reasons for use of protein supplements. Given the physical and cognitive demands experienced during military training and deployment, it is equally common that active duty personnel report frequent use of protein supplements. This review provides a summary of the evidence base that either supports or refutes the ergogenic effects associated with different mechanisms that have been proposed to support protein supplementation. It was clear that if carbohydrate delivery was optimal either during or after an acute bout of exercise that additional protein will not increase exercise capacity. Evidence was also weak to substantiate use of protein supplements to slow the increase in brain serotonin and onset of central fatigue. It was also evident that additional research is warranted to test whether the benefits of protein supplements for enhancing recovery of fluid balance after exercise will affect subsequent work in the heat. In contrast, with repeated exercise, use of protein supplementation was associated with reductions in muscle soreness and often a faster recovery of muscle function due to reductions in protein degradation. There was also good supportive evidence for long-term benefits of protein supplementation for gains in muscle mass and strength through accelerated rates of protein synthesis, as long as the training...
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...one must be the fastest, strongest, and most trained. Our bodies are our engines, and we must put the correct fuel in them to keep them going to work at their full potential. The three well-known, tested workout meal plans that I have researched are: Arnold Schwarzenegger, P90X, and Johnny Ahl’s plan. This paper seeks to explore what each bodybuilding meal plan entails and how these popular plans compare and contrast. I will begin with the history of bodybuilding and nutrition; then I will break down each meal plan one by one and compare the plans. The goal of this research will be to find out what it requires to gain lean muscle mass for strength and performance in sports. In fact the website, www.bodybuilding.com has 162 articles on how bodybuilding can improve sport performance in many different sports. Giving clear studies and research on how muscle strength and training play a significant role in the performance of the athlete. This research will provide guidance for all male bodybuilders and athletes between the ages 14-60 to help them reach their peak performance. The History of Bodybuilding: In the 1920’s and 1930’s, it was made clear that health nutrition and physical appearance were closely connected. It was found that weight training was the best route for muscular...
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...conclude that there is a significant difference between the two means. A big part that contributes to this result (significant differences) is that males on average tend to have more muscle mass than females (largely due to higher testosterone levels) thus, are able to generate more power and hence a bigger jump height. Additionally, muscle to fat ratio is higher in males in males than in females. Physiologically, females tend to have more body fat hence decreasing their overall lower muscle to fat ratio and in a sense are weighed down versus the males which tend to have less body fat. Other sources of error could be that males tend to be more competitive versus females and that the measuring methods were not the best (eyeballing where the person’s hand landed on the ruler). Comparison of calf circumference and jump height in males Figure 2: Comparison of avg. calf circumference and jump height (both in CM) in males (n=11). A R2 value of .0001 (0.000102 in Excel worksheet) indicates a very poor relationship between calf circumference and jump height. Results: The R2 value of 0.000102 shows a weak relationship between calf circumference and jump height. This means that one cannot predict jump height by knowing the calf circumference. Considering quads and hamstrings are bigger muscles and appear to generate much of the power...
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...just by sweating. To prevent dehydrating, it is a good idea to drink one glass of water for every twenty minutes of exercise. If you know you are prone to sweating a lot, you should be sure to drink even more. Drinking water during exercise is extremely important. However, it is just as important to drink water before and after a workout as well. If you are planning on a tough workout session, you should drink 3-4 glasses of water in the 3 hours before you start sweating. If your muscles are not hydrated when you begin working out, they will be more prone to cramping and injury. Dehydration is also linked to muscle soreness, so be sure your muscles are nice and hydrated before you start. After your workout, you will want to rehydrate your body with even more water. The optimal time for this is within the first two hours after you exercise. At a minimum, you will want to consume one cup per hour. By drinking water in this key period, you can help your body recover and stave off muscle soreness. Plus, you?ll feel more energized for the rest of the day as dehydration from exercise can cause fatigue. Of course, water it not just necessary when you are working out. It helps our body function in everything we...
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...Stretching Stretching is done by moving certain parts of your body into different positions to strengthen and expand your muscles as well as soft tissues that relate to those muscles you are stretching. There are two different types of stretching; static stretching and dynamic stretching. Static stretching is when you are stretching without any movement. The participant moves into the certain position and holds still for a specific amount of time that is decided by the individual. Dynamic stretching is when the participant is using movement to stretch. For example they may use swinging or bouncing to prolongate their spectrum of motion and flexibility. There are many different ways to stretch, some including: Static Stretching: This is when you put your muscles under tension to stretch. After they are put under tension the individual holds this position for a certain amount of time, the minimal time...
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...movement off the blocks and in their running stride. To give this athlete power, absolute strength must be developed. High resistance absolute strength training in the leg area (calf raises, lower back extensions) with low repetitions (1-2 reps) should be done for the first 2 weeks then a gradual increase in repetitions (4-8) over 4-5 weeks will employ the principles of progressive overload to benefit an elite 400m runner without creating a resistance that is too large or too small which would see the body fail to adapt. Specificity refers to the fact that the training program will be very specific to the needs of the athlete in their sport, and that the training activities are appropriate and resemble the movements in the activity. The muscle groups, movement and metabolic rates can all be specified...
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