Preventing Sports Injury with Stretching

StretchingOn previous post we have discussed about the importance and benefit of warming up before performing any sports activity. The simplest technique of warming up is stretching. Stretching can play an imperative role in helping you to prevent the occurrence of sports injury. Unfortunately stretching is one area of athletic preparation often neglected.

Do not underestimate its benefits. Don’t make the mistake of thinking that something as simple as stretching won’t be effective. Stretching is a vital part of any exercise program and should be looked upon as being as important as any other part of your health and fitness.

In recent time the professionals have been getting more and more serious about stretching and ultimately, their flexibility. The coaches and trainers are just starting to realize how important flexible muscles are to helping prevent sports injury. Flexibility has often been neglected in the overall conditioning of modern athletes. It’s only now that its benefits are proving invaluable to all those serious about staying injury free.

Prevent injury

One of the greatest benefits of stretching is that you’re able to increase the length of both your muscles and tendons. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs. Let’s take a look at a few examples.

If the muscles in your neck are tight and stiff this limits your ability to look behind or turn your head around. If for some reason your head is turned backwards, past its’ normal range of movement, in a football scrum or tackle for example, this could result in a muscle tear or strain. You can help to prevent this from happening by increasing the flexibility, and the range of movement, of the muscles and tendons in your neck.

The hamstring muscles

The hamstring muscles are put under a huge strain when doing any sort of sport which involves running and especially for sports which require kicking. Short, tight hamstring muscles can spell disaster for many sports people. By ensuring these muscles are loose and flexible, you’ll cut your chance of a hamstring injury dramatically.

How else can stretching help? While injuries can occur at any time, they are more likely to occur if the muscles are fatigued, tight and depleted of energy. Fatigued, tight muscles are also less capable of performing the skills required for your particular sport or activity. Stretching can help to prevent an injury by promoting recovery and decreasing soreness. Stretching ensures that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they’ll become injured.

So as you can see, there’s more to stretching than most people think. Stretching is a simple and effective activity which will help you to enhance your athletic performance, decrease your likelihood of sports injury and minimize muscle soreness.

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Few Other Areas of Health and Physical Education

We will continue our previous discussion about health and physical education areas. On previous post we have discussed about fitness and nutrition areas. In this post we will be discussing about athleticism and well-being area.

Athleticism

Athleticism covers things like stamina, coordination, speed, and agility. It encompasses the skills that enable us to do many different physical tasks. It is also the skills that would allow us to participate in team and individual sports for our entire lives. Skiing, swimming, basketball, baseball, softball, cycling, tennis, bowling, and of course golf are several of many sports that can provide a fun and competitive outlet for people of all ages.

For those who are not naturally athletic becoming fit and actually participating in athletic activities and exercises can and will improve that athleticism. You can find that competitive outlet and not feel embarrassed about your performance. Just go get in the game.

Well-being

It is this area that may well be the most important, yet the most misunderstood and the most difficult to share. Our well-being consists not only of our general health and fitness, but our spiritual well-being as well. It is that spiritual side that has be so over-looked in western medicine. We are spiritual beings anyway you look at it and denying that truth can lead to serious consequences.

Spirituality goes beyond who we are. It includes things like beliefs, values, emotions and intelligence. These aspects of a person’s personality are not easily understood, but profoundly impact who they are and their well-being. There are psychological processes that can show people how to change your beliefs, values, and emotions.

We can do things to improve our ability to think and reason. At the same time, genetics plays a role in those areas and will influence health and well-being as do injuries to the brain. Those factors are only part of the spiritual picture.

Spirituality has played a significant role in healing in most religions of the world. Eastern religions and native religions have kept more of those healing arts in tact over the centuries than have the western nations. It also must be noted that while religious people tend to live longer and healthier than non-religious people, being religious does not automatically mean you will be healthy; however, if you are truly a convert of a religious faith you will tend to be healthier than those who don’t.

We truly don’t fully understand the spiritual realm but we do know it does positively impact our physical and emotional health and well-being. So, seek the truth, build a relationship with God, and enjoy improved health and well-being.

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Health and Physical Education to Drive Our Success

Health and Physical Education

We are physical and spiritual beings. Our mind, body, and spirit are all connected and learning how they work together and how to care for them can save us from unnecessary pain and suffering. Knowing how to take care of our body, mind, and spirit will lead us down the path toward happiness, health, and wealth.

The most powerful tool of influence we have is to model good behaviors. We should be sure we are working on our health and fitness at the same time we preach to others about the value health, fitness, and participation in sports. Each of us will have our own issues, goals, and obstacles to living a healthy lifestyle, but we must strive for excellence in this area. When we live it, we will feel the difference. We will find it much easier to dream, act, achieve, and enjoy.

There are a few areas of health and physical education that we can focus on. In this post we will discussed some of them.

Fitness

Fitness has to do with stamina, strength, and flexibility. The objective for this aspect is that we should be fit enough so that a day of physical activity does not lay us up for a week. To begin a fitness routine you need to visit your doctor and let him or her know what you want to do. They will give you the practical advice based on your over-all health.

In doing this fitness routine you should build in stretching, anaerobic exercise, and aerobic exercise. You most definitely do NOT need to buy expensive gym equipment or memberships at clubs to get started. There are a number of good programs you can do right at home. Having someone who will do this with you and hold you accountable would be a great benefit. Any fitness program you actually do and do consistently will help you in all areas of your life.

This area will help you to have more energy, will perform better on the job, will feel less stress, and will sleep better. You must take action to achieve those benefits. The motivation to follow through and the building of the routine is most people’s down-fall. That is topic of a future article.

Nutrition

There are basic principles that you need to understand. First, your body needs basic building blocks for your cells. It must get vitamins and minerals in the correct amount to operate to its maximum abilities. We get those vitamins in minerals from the foods and drinks we consume. The next basic principle is that the fuel for our body is calories.

If we consume more calories than our body uses it converts the extra calories to fat. When we consume fewer calories than our body needs we burn excess fat. In each case we can develop serious health conditions if either problem continues for an extended period of time. One other fundamental principle is we must keep our bodies hydrated. Dehydration is an often ignored and a serious problem in America today. Within those foundations there are numerous other nutrition related topics that can be discussed all of which can impact our overall health. There are a number of books that would be highly recommended reading.

 

Our discussion will be continued next time where will be discussing about few other areas of health and physical education.

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Phonics Lesson for Children

Phonics LessonPhonics is essentially the relationship between words, how they are spelled and the various sounds that combinations of letters make. From a teaching perspective, it is important to teach your child the most common sound and spelling relationships that you can. This is the basic foundation to good reading skills and gives your child a good set of tools in which to master the ability to sound out and recognize different word and letter combinations.

Phonics instruction is important because the use of phonics helps your child to associate sounds and spellings and as a result they are better equipped to decode the words. This decoding of the words improves the child’s ability to recognized words which builds their vocabulary and as a result increases their reading fluency.

As your child builds on this foundation of phonics, all this eventually ties together in the form of being able to concentrate more on the meaning of the text rather than struggling with each individual word. As a result, comprehension then begins to rise. A side benefit to learning from phonics is that the child’s spelling will have the tendency to improve as they become more skilled in reading and recognizing words.

Phonics instruction and practice should be loud and demonstrative. Encourage your child to make the sounds aloud so you can literally hear their thought process. This will also enable you to discover any early reading difficulties that your child may have or develop.

Always follow and incorporate each step by step sequence of learning new letter – sound – word construction with exercises in actually reading these new learned skills. Always focus any new letter – sound – word – spelling relationship with an exercise of actual reading.

Words, whether spoken or written, consist of sounds. Phonics is the practice of building the relationship between the letters or symbols and the associated sounds that they make. Building this foundation for your child through effective phonics instruction insures that the child moves quickly from learning the word to building a vocabulary which in turn improves their comprehension.

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