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PEH 2 Reviewer

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14 views4 pages

PEH 2 Reviewer

Uploaded by

Jhenelle Orlain
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Lesson 1: Sports Injuries and Safety Protocols

Definition of Terms
Sports Injuries: Occur when a person engages in Moderate to Vigorous Physical Activity (MVPA)
↪ Includes physical activities which span from moderate progressing to vigorous intensity.
↪ Brisk walking or cycling and jogging are examples of moderate activities while aerobic dance or cycling
uphill are vigorous activities.

The most common sports injuries are:


Sprain: a tear of ligament fibers, muscles or tendons supporting a joint.
↪ Can occur when a joint is extended beyond its normal range of movement.
↪ 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: Bruise is bleeding into the soft tissue.


↪ 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: 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.
Categorized as mild (grade 1), moderate (grade 2), or severe (grade 3) depending upon symptoms.

Dislocation: occurs when the ball of a joint is forced out of its socket (arm forced out of the shoulder joint)
↪ Orthopedic Surgeon: Doctors who specialize in surgery of bones, joints, and muscles.
↪ A dislocation must be reset by proper medical professionals

● Anterior (forward). The head of the arm bone (humerus) is moved forward, in front of the socket
(glenoid).
● Posterior (behind). The head of the arm bone is moved behind and above the socket.
● Inferior (bottom).

Fracture: break, crack, or shattering of a bone.


↪ In closed fractures, the broken bone does not pierce the skin.
↪ In open fractures, the broken bone breaks the skin's surface.

Strains: 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:
↪ 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. ↪ Swelling
↪ Pain when you exercise.
↪ A dull ache when you rest.

Preventing Sports Injuries


Exercise is good for the body and with proper precautions, sports injuries may be prevented.
↪ The quality of protective equipment - padding, helmets, shoes, mouth guards – may
contribute to safety in sports.
↪ But you can still be susceptible to injury in certain situations. Always contact your healthcare provider
before starting any type of physical activity, especially when performing vigorous types of exercises or
sports.

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?


● 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 warmup.
● 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?


↪ And the well-known R.I.C.E treatment method can help reduce this swelling, relieve pain, and promote
flexibility and healing. In fact, R.I.C.E treatment is a mainstay for sports trainers and other athletic health
experts.

Personal safety protocols are as follows:


What to bring?
● Water
● Extra clothes
● Towels and caps
What to do?
Prepare yourself. Know your limits so as not to overwork your body. Overworking your body might put
your life to a threat.
Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a lot already drink water
immediately.
Change clothes. Do not let the wet cloth dry up in your body.
Use towel to wipe out excessive sweating.

Hydration: Also the soundest way to prevent dehydration. Prevention is better than cure, and the ways to
prevent dehydration include the intake of adequate fluids, watery fruits and vegetables and avoiding hot
environments.

Dehydration: happens when the fluid in your body is used or lost more than the fluid you drink or intake. If
your body does not have enough water or fluid to do its normal functions, hence, you get dehydrated.
↪ Anyone may become dehydrated, as to the people who are more at risk, young ones or children and the
older adults are more at risk.

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. Hyperthermia like hypothermia can threaten
life too.

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