Sport

Adenosine triphosphate, or popularly known as ATP, is the immediate source of energy for muscle contraction. Its energy is produced each time ATP splits into adenosine diphosphate and phosphoric acid. This causes the contractions of every muscle in the body. Each muscle fiber has its own ATP but it is just enough to execute few twitches. Even so, the ATP pool is often replenished as much as the muscle requires from it (Kimball 2009). There are three sources of replenishing high energy phosphate to keep the ATP working. These are the creatine phosphate, glycogen, and cellular respiration from the fibers mitochondria. Creatine phosphate has a high energy bond with the ATP that causes it to react while donating the result back to the ADP or the adenosine diphosphate. It has a humble amount of energy for the ATPs reservoir. Glycogen, meanwhile, is what we call the first aid agent for the ATP. All skeletal muscle fiber has at least 1 of the glycogen that when disseminated (in the glycogenolysis process) could produce glucose-1-phosphate. Once this product entered into the glycolytic pathway, it would result into a pair of molecules for the ATP for each pair of the lactic acid molecules. It may not be abundant but proved helpful whenever the ATP had a shutdown or failed to receive any oxygen. Lastly but the most important is the cellular respiration. It is the most sought after factor for the ATPs continuous function. Not only would it support ATP for the muscles that are under prolonged activities but also to synthesize repeatedly glycogen (according to the law of oxygen debt) (Smith-Somerville 2009).

The most common climbing injuries fractures, sprains, and strains occurring in the lower extremities -- particularly feet and ankles, as well as abrasion happening on the hand. When climbing, one of the common injuries that one can get is, first and foremost, abrasion on the hands. Due to the nature of the sport itself climbing involves a lot of hard work, the need to get a proper grip on what you are holding is very important since at times it could mean the difference between life and death, especially, if you are free climbing. Scratches on knees are common occurrences when climbing, since the knees have to be slightly bent. Wrist injuries happen quite often too, since the amount of pressure exerted when hauling yourself would cause injuries if the wrists are not used to the pressure. Blisters and cuts on the hand also occur at times since a lot of pressure is exerted on the hands while climbing, depending on the surface that you have a grip on whether it has a smooth or rough texture will determine whether or not your hands might develop some injuries. Most injuries, however, are caused when climbers fall and they are attached to the safety harness and fall feet first, causing injuries to the lower part of the body with relatively no injuries to the upper part (Fiore 2009).

As far as another type of outdoor activities, jogging, is concerned, the most common injuries is cramps, which usually occurs when joggers over extend themselves and jog longer and harder than they are suppose to. Another common injury is sprained ankles this is usually caused by jogging on an uneven terrain and getting your foot caught on a root, slipping on a rock or just by the overall lack of balance that causes you to fall. Other injuries are Iliotibial Band Syndrome. The iliotibial band is a thick tendon located on the outer portion of the thigh. It runs from the hip joint down to the knee joint. Iliotibial band syndrome is an overuse condition. It occurs when a tight iliotibial band rubs against the outer knee bone. This causes friction, which results in swelling of this band at the knee joint. The swollen tissue causes pain around the knee during activity. Runners Knee Runners knee is medically referred to as patellofemoral syndrome. This condition occurs when the knee cap does not glide correctly on the thigh bone, known as the femur. In runners knee, pain occurs as a result of this abnormal movement. Shin Splints Shin splints are another type of overuse injury that results in pain along the inner lower leg. This condition occurs when the thin layer of tissue that covers the leg bone, or tibia, becomes swollen due to repetitive use of the muscles on top of it. Most of these injuries though can be prevented with the proper care, and attention. In fact a lot of these injuries are caused by negligence and by not knowing your own limits. Most injuries can be prevented by knowing the limits of your body and acting accordingly (Iverarity 2007).

As a trainer I will ensure that my clients do not succumb to injury while they are climbing by

Having them warm up their body by stretching and lightly jogging before they start climbing, since one should never start a climb of any height without properly warming up the muscles in ones body. If you do not warm up you are more likely to experience muscle cramps, strains and sprains. This can lead to severe injuries and sometimes death, if a person is not careful.

I would make sure my clients practice their balance once in a while. This is an important successful and safe climbing. I would also suggest training to have strong legs, since this will increase their ability to climb and give them better balance.

I would suggest to my clients that they dont train on a climbing apparatus or walls no more than 4 times a week. The human body has a characteristic feature that it needs to rest in order to fully recreate its strength. You can cause tiny stress fractures throughout your body from the excess training.

Last but not least, the most important rule for my clients is that they take climbing seriously, for if they do not, this can lead to grievous injuries and maybe even death.

For jogging
Making sure they warm up before running the warming up should consist of much slow and sustained stretching. I would make sure that they thoroughly stretch the muscles in their thighs and calves to avoid any cramps.
I would have them slowly cool down after jogging and add stretches into their cool-down routine. This is to ensure that the increase of the acid content in their muscles goes down.
I would make sure they drink plenty of water before, during and after their run to avoid dehydration.
I will make sure that they do not push themselves too hard beyond their current level of fitness.
I will have them start slowly at a pace at which you can have a conversation without breathlessness.
I will have them avoid running during the hottest part of the day in summer to avoid the possibility of a heat stroke.
I would have them apply SPF 30 sunscreen to all exposed areas of skin to make sure that they wont get sunburned.
I would advise them against wearing layers of clothing on the upper part of body to avoid overheating and would suggest wearing loose clothing.
I would make sure they avoid running near roads. Inhaling vehicles exhaust fumes can cause a range of breathing-related (respiratory) problems.
I will ensure my clients run on a clear, smooth, even and reasonably soft surface and avoid uneven surfaces, sand and concrete. This is to ensure that there wont be too much pressure on their feet and that they wont be injured too much if they fall.