Sports injuries

Injuries may occur when a person engages in Moderate to Vigorous Physical Activity (MVPA)
Sprain is a tear of ligament fibers, muscles or tendons supporting a joint. This can occur when a joint is extended beyond
its normal range of movement. A sprain may involve a small number of fibers through to a complete rupture. In extreme
circumstances, the fibers of the ligament, muscle or tendon may remain intact and rip from the bone.
Contusion or bruise is bleeding into the soft tissue. It is caused by a direct blow from another person, an implement or an
object. A bruise can occur to any soft tissue of the body.
Concussion is caused by a direct blow to the head. Depending on the severity of the concussion, injury can cause varying
levels of impairment of brain function.
Dislocation occurs when the ball of a joint is forced out of its socket (i.e. arm forced out of the shoulder joint). A
dislocation must be reset by proper medical professionals
Fracture is a break, crack, or shattering of a bone. In closed fractures, the broken bone does not pierce the skin, while in
open fractures, the broken bone breaks the skin's surface
Strains are injuries that involve the stretching, partial tearing, or complete tearing of a tendon. Strains are categorized as
first, second, or third degree. Chronic strains are injuries that gradually build up from overuse or repetitive stress.
Kinds of Injury
Acute injuries occur suddenly when playing or exercising. Sprained ankles, strained backs, and fractured hands are acute
injuries. Signs of an acute injury include: Sudden, severe pain. Swelling. Not being able to place weight on a leg, knee,
ankle, or foot. An arm, elbow, wrist, hand, or finger that is very tender. Not being able to move a joint as normal. Extreme
leg or arm weakness. A bone or joint that is visibly out of place.
Chronic injuries happen after you play a sport or exercise for a long time. Signs of a chronic injury include: Pain when
you play. Pain when you exercise. A dull ache when you rest. Swelling

Preventing Sports Injuries

Causes of sport injuries may include:
improper or poor training practices
wearing improper sporting gear
being in poor health condition
improper warm-up or stretching practices before a sporting event or exercise

How can I prevent a sports injury?

The following are some basic steps to prevent a sports injury:
 Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your
chance of injury
 Alternate exercising different muscle groups and exercise every other day.
 Cool down properly after exercise or sports. It should take two times as long as your warm up.
 Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat stroke.
 Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk for injury. Each stretch
should start slowly until you reach a point of muscle tension. Stretching should not be painful. Aim to hold each stretch for up
to 20 seconds.
 Use the right equipment or gear and wear shoes that provide support and that may correct certain foot problems that can lead
to injury.
 Learn the right techniques to play your sport.
 Rest when tired. Avoid exercise when you are tired or in pain.
 Always take your time during strength training and go through the full range of motion with each repetition.
 If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.
 How can I treat Injuries?
 When it comes to sport and exercise, the possibility of injury is always present.

The benefits of the RICE method can be explained by stage:

Rest: Immobilization prevents further injury and gives the body time to recover.
Ice: Cold reduces pain by numbing the affected area.
Compression: Pressure keeps swelling under control.
Elevation: Keeping the injured body part above the heart reduces swelling and the associated pain and discomfort.

Hydration -the intake of adequate fluids,

Dehydration- Dehydration happens when the fluid in your body is used or lost more than the fluid you drink or intake.
Overexertion- This refers to the pressure one puts in himself or herself, too much pressure that leads to a simple discomfort
that might extend to a more serious injury.
Hypothermia- It usually happens when the body easily loses temperature. A person suffers hypothermia when his or her body
temperature drops below 35 degrees Celsius.
Hyperthermia-the opposite of hypothermia. It happens when the body temperature rises up significantly beyond the normal
temperature which is 37 degrees Celsius..

Etiquette
etiquette is a French word, means “ticket” or “label attached to something for identification.”
In the 16th-century Spain, the French word was borrowed (and altered to “etiqueta”) to refer to the written protocols
Etiquette
Merriam dictionary - Etiquette is defined as the conduct or procedure required by good breeding or prescribed by
authority to be observed in social or official life
Etiquette is meant to be a guideline using common sense, fairness, politeness and concerns for others. Ignorance of
proper etiquette will bring disorder in the society, having rude people controlling the actions of others.

Sportsmanship
by Merriam dictionary, sportsmanship is a conduct (such as fairness, respect and graciousness in winning or losing)
becoming to one participating in sport. Sportsmanship is playing by the rules and principles and using sports etiquette. A
real sportsman observes and do all the rules in right way.

Importance of Etiquette in Physical Education

 It enhances the social aspects of every individual
 It is essential in maintaining friendly relationship between people.
 It helps us show respect for other people and vice versa.
 It enhances communication by breaking down barriers.
 It protects the feelings of others.
 It helps you feel good about others and yourself.
 While doing your best, it encourages others to also do their best.
Protocols/Etiquette Before-During-After a Physical Activity
 Wear comfortable clothing. Choose your shoes and equipment properly and remember if this is right for the
activity.
 Use an appropriate gear for the activity. It will help you to be safe in doing the activity.
 Taking warm-up and cool down before and after an activity will lower the risk of strains and sprains;
 Take appropriate breaks during the activity. A recovery once a week of activity is good to rest your muscle pain;
 To give you some stamina, eat light food. But exercising immediately after a full meal will affect your digestion.
 Be hydrated. Replenish extra fluids before, during and after physical activity, especially for prolonged exercise;
 Beware of the weather and environmental conditions. Take it easier when doing an activity especially when it’s
hot;
 Listen to your body. Stop the activity and seek medical advice as soon as possible when you are feeling unwell.

Proper Etiquette and Safety Standards in Facilities

 Read the rules and regulations of the place. We must be knowledgeable in various rules inside the premises. If
you have any questions, you must ask the information desk personnel or the person in-charge.
 Maintain cleanliness and orderliness. Cleanliness is one basic etiquette we must observe at all time.
 Be mindful to others. Always consider other people’s time and space. Do not distract their activity.
Proper Handling of Equipment.
 Read the manual carefully. Before using any equipment, you must read the manual guide to know its proper use.
 Be alert and aware on how to use the equipment. You must be alert in using certain equipment and if you
encountered certain problems. You must report it immediately.
 Take good care of the equipment. You must maintain its standard and must be clean after usage.

Exercise is a physical activity that is planned, structured and repetitive for the purpose of conditioning any part of the body used to
improve health and maintain fitness.

Gym is a usual place where people exercise.

Physical Activity - is any movement of your body that uses energy. Walking, dancing, playing sports are some good activities for you to
become active. Applying the FITT principle such as frequency, intensity, types and time can improve your performance.

Moderate Physical Activity - This includes brisk walking, dancing, biking, swimming and jogging. Some household chores may also be
considered as a moderate activities

VIGOROUS Physical Activity - These are activities that makes your heart pump faster than moderate activities and releases more
sweat such as sports that needs lots of running like playing soccer or even swimming and jogging.

Common results of Inactive in physical activity

* increased risk of overweight and obesity
*hypertension/highblood
*anxiety
*type 2 diabetes mellitus
*depression

Common Results from Active in Physical Activities

*improve bone, joint and muscle strength
*develops motor control and coordination
*helps maintain a healthy body composition
*increases the efficiency of the lungs and the heart
*protects from musculoskeletal problems such as low back pain
*possibly delays aging process
*promotes healthy cholesterol level
*helps regulate blood pressure
*decrease risk of Type 2 diabetes
*reduces the risk of cardiovascular diseases such as coronary artery disease and stroke
*improves the psychological functioning
*improves control over anxiety and depression
*build self-esteem and social inter-action

Fitness Facts Benefits

1. Exercise Boosts Brainpower. Not only does exercise improve your body, it helps your mental function, says certified
trainer David Atkinson. "Exercise increases energy levels and increases serotonin in the brain, which leads to improved
mental clarity".
2. Movement Melts Away Stress. As much as it may stress you out just to think about exercising, once you actually start
working out, you will experience less stress in every part of your life. "Exercise produces a relaxation response that serves
as a positive distraction," It also helps elevate your mood and keep depression at bay.
3. Exercise Gives You Energy. You might be surprised at how, say, popping in a workout tape for 30 minutes in the morning
can change your whole day. When endorphins are released into your bloodstream during exercise, you feel much more
energized the rest of the day.
4. It's Not That Hard to Find Time for Fitness. Use your time more wisely. Think about killing two birds with one stone.
5. Fitness Can Help Build Relationships. Think of what exercising with a partner can do for a relationship.
6. Exercise Helps Ward-Off Diseases. With a spouse, a sibling, or a friend, you used to go to lunch with once a week.
Research has shown that exercise can slow or help prevent heart disease, stroke, high blood pressure, high cholesterol,
type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass, says Astorino. It also helps ease some
aspects of the aging process.
7. Fitness Pumps Up Your Heart. Not only does exercise help fight disease, says Bryant, it also creates a stronger heart --
the most important muscle in the body. That helps make exercise -- and the activities of daily life -- feel easier.
8. Exercise Lets You Eat More. Pound for pound, muscle burns more calories at rest than body fat. So the more muscle you
have, the higher your resting metabolic rate will be. And, of course, you also burn calories while you're actually exercising.
9. Exercise Boosts Performance. After a few weeks of consistent exercise, you may feel your clothes fitting differently and
see that your muscle tone has improved.
10. Weight Loss Is Not the Most Important Goal. Weight loss is the reason many people exercise in the first place. But it's
certainly not the sole benefit of an exercise program.

How to Develop a Fitness Event?

Organize - is making arrangements or preparations for an event or activity which are often arranged in a systematic
way, especially on a large scale. Organizing an event or an activity is always associated with a plan.

Planning - the process of making plans for something. It is the most important part of the success of every activity.
The planning process provides the information. Top management needs to make effective decisions about how to allocate
the resources in a way that will enable the organization to reach its objectives. Productivity is maximized and resources are
not wasted on projects with little chance of success. Planning is essential to the success of any activities or project. When a
leader or manager has a plan to follow, he will be better and equipped to prepare for the future. A project plan creates a
focus for the activity, uniting groups toward common goals. When everyone works together, it’s easier to manage time and
resources.
Key Elements of Effective Event Planning:
Understand the purpose of the event.
Know your audience.
Selection of right venue is vital.
Suitable timing.
Draft a plan and follow the timeline.
Create content that attracts your target audience.
Design the message you want to share through the event.
Lead capture mechanism.
Fitness event - an event in your day where the activity is considered "fitness level" because it was performed at a higher
intensity than your normal, routine activity.
Participation - the action of taking part in something. The greatest and widely accepted benefit of participation is the
increased work ownership of an individual. An individual is better able to relate himself/herself with his or her work and this
improves performance and efficiency at work.
Initiative - the power or opportunity to act or take charge before others do.
Initiative - the ability to be resourceful and work without always being told what to do. It requires resilience and
determination. People who show initiative demonstrate they can think for themselves and take action when necessary. It
means using your head, and having the drive to achieve.