Injury Prevention and Training Seasons
How to train without getting hurt and how training changes through the year: the factors that prevent injury, the pre-season, competition and post-season, and how high-altitude training helps.
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Free interactive practice on the decisions the assessment actually asks you to justify.
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Train hard, stay safe
Good training does not just push you harder; it keeps you fit and free of injury, and it changes through the year. This module covers how to avoid getting hurt, how a performer trains differently before, during and after the competitive season, and how training high up a mountain can boost fitness.
Training vocabulary
Learn these four terms before you study the detail.
The training year
Training changes across the three seasons.
Prevent, then plan
A top answer separates the two ideas. Prevent injury by warming up, using the correct technique, wearing the right kit and resting between sessions. Then match the training to the time of year: build fitness before the season, keep it up during, and recover after. High up a mountain the body makes more red blood cells because there is less oxygen.
Match the factor
- warming up
- correct footwear
- staying hydrated
- resting between sessions
- prepares the muscles before exercise
- supports the feet and grips the ground
- keeps the body working properly
- lets the body recover and avoid overtraining
Match the season
- pre-season
- competition season
- post-season
- high-altitude training
- building fitness ready for the season
- keeping fitness high while playing
- resting and recovering after the season
- making more red blood cells in thin air
Why train high up?
Why does training at high altitude improve fitness?
- The body makes more red blood cells to carry oxygen.
- The thin air makes muscles bigger.
- It is always warmer up a mountain.
- There is nothing to do but rest.
Prevent injury
Select the TWO ways to reduce the risk of injury.
- Warm up before exercising.
- Use the correct technique.
- Skip the warm up to save time.
- Train every day with no rest.
Order a safe session
Put the parts of a safe training session in order, earliest first.
- Check you have the correct kit
- Warm up the muscles
- Train using the correct technique
- Cool down at the end
- Rest before the next session
Complete the facts
The steps taken to avoid getting hurt are called injury _____. Training so hard that the body cannot recover is _____. Fitness is built up in the _____ before competition. The body rests and recovers in the _____. Training where there is less oxygen is _____-altitude training.
Training and rest
A performer trains on 5 days of the week and rests on 2 days to avoid overtraining. Add 5 and 2 to find the number of days in the week. What is the answer?
Spot the safe habits
Tap the TWO habits that help prevent injury.
- warming up before exercise
- wearing the correct footwear
- training every day with no rest
- bouncing hard while stretching
Read the moment
Read each situation and choose the best answer.
- It is the weeks just before the season starts. What should training focus on?
- The season has just finished and a player feels worn out. What should the post-season involve?
- A runner keeps getting injured in the same joint. What is the best step?
Explain safe training
Explain how a performer avoids injury and how their training changes through the year.
- Describe two ways to prevent injury
- Describe the aim of the pre-season and the post-season
- Explain how high-altitude training can improve fitness