<p> Managing a training load and sports risk injury management 1 a Stretching straight after training or competition has been shown to assist in preventing delayed onset of muscle soreness (DOMS). b It is recommended to use PNF and static stretches and initially to undertake these while the muscles are still warm. Stretching during the day following training and competition is also advisable. c These stretching methods are most suitable because they are very effective in improving flexibility. Static is the simplest and safest form of stretching. d The weight loss is most likely fluid loss as a result of dehydration. e To avoid such weight loss during a training session, athletes should not wait until they are thirsty before drinking. They should drink cool water, as it is absorbed more rapidly than warm water. If exercising for more than one hour, they should use a sports drink. Athletes should also avoid starting exercise dehydrated, drink plenty of fluid for several hours prior to participating, drink at least 500 mL of water half to one hour prior to the training, drink at least 200 mL of water every 15 minutes during training and drink at least 500 mL to 1 litre after a game and continue to drink until fluid losses are replaced. Athletes should develop a hydration strategy. f The most likely reason for the plateau or decline in performance is overtraining. g The recommended way to treat overtraining is rest and seeking medical treatment where necessary. Five weeks of rest and perhaps some low levels of exercise in this time are recommended, as well as correct nutrition, removing as much stress as possible, setting short-term goals, attempting to keep a positive outlook, and a slow and cautious return to training levels following rest to avoid a relapse. 2 a Factors that could contribute to golfing injuries are poor core stability, pre-existing injuries, insufficient warm up and insufficient stretching. b Warm-up and cool-down should be important components of playing and training for sport, and are a major part of any risk-management strategy. Training programs should be developed by accredited and/or professionally trained people. Skill development and training preparation before participation in golf are considered a priority for sports injury prevention. Preventative strategies must be a priority for all players as prior injury predisposes further injury. All players with a prior or current injury should seek professional advice from a sports medicine professional and be fully rehabilitated before returning to sport. Greater emphasis needs to be placed on back care in order to reduce the risk of sports/golf injury. To protect against knee injury, players should ensure that they have strong hamstring muscles. c In designing a training program for golfers, a coach should conduct screening prior to an individual undertaking training. Warm-up and cool-down should be important components of playing and training for golf. Pre-season training programs should be developed by accredited and/or professionally trained people. Skill development and training preparation before participation in golf are considered a priority for sports injury prevention. Preventative strategies must be a priority for all players as prior injury predisposes further injury. All players with a prior or current injury should seek professional advice from a sports medicine professional and be fully rehabilitated before returning to sport. Greater emphasis needs to be placed on back care in order to reduce the risk of sports injury. The training program should incorporate PNF and static stretching following a round of golf. 3 a Potential risks for clients working with a personal trainer include:  Personal trainer could conduct themselves in an unprofessional manner and may provide advice and implement programs beyond their knowledge and qualification base  Qualifications and accreditation may not be current and may result in unsuitable activities being included in training programs  Poorly designed training programs  for example, programs based on an unsound application of training principles and inappropriate choices of training methods  could be developed</p><p>1  Overtraining, sprains, strains and particularly back injuries can result from poorly designed training programs  Activities being set up by trainers that are not in accordance with safety guidelines for that activity  Incorrect use and inadequate care and maintenance of equipment b Policy is necessary to reduce the likelihood of risk for fitness centres and personal trainers in the following areas:  Codes of behaviour/conduct  Minimum acceptable levels of accreditation  Education and updating for trainers  Use, care and maintenance of equipment  Knowledge of first aid skills and procedures  Certification in first aid care and CPR c It is recommended that a tool such as PAR Q and YOU be used as screening for pre-participation in physical activity. d Procedures that fitness and personal training centres should adopt include:  screening pre-participation prior to an individual undertaking training  establishing injury management plans including first-aid plans, first-aid resources, emergency treatment, injury referral, administration of treatment, return to sport after injury, record keeping and data collection on injuries  facility and equipment use. These procedures could address issues such as regular inspections (major inspections and pre-activity inspections), compliance with standards, signage, lighting, fire safety, evacuation/emergency plans, disabled access, security, equipment positioning, hygiene, use of protective equipment and use of barriers.</p><p>2</p>