Safety And Injury Prevention-Unit1

you will examine the types of injuries associated with regular exercise and how to prevent them.

good for the body, mind, and spirit in most cases.

Participation in physical activity comes with some level of risk, regardless of the type of activity you choose. Some of the most common injuries are muscle pulls and strains, reactions to extreme weather, and dehydration. These injuries can often be prevented.

Strains and sprains, though commonly confused with each other, are unique in their damage and symptoms.

is an injury to a ligament, the tough tissue that connects a bone to another bone. Sprains stretch or tear the injured tissue.

include pain, swelling, or the inability to move the muscle. Some people may feel a pop when a sprain occurs.

Sprains are graded according to their severity. When doctors diagnose a sprain's severity, they check the injury site for swelling or bruising, as well as for its ability to move and support the weight.

Severity: mild Physical Damage: overstretching or slight tearing of a ligament. Symptoms: slight pain, possible slight bruising, swelling, able to put weight on the affected area

Severity: moderate Physical Damage: partial tearing of a ligament Symptoms: moderate pain, bruising, swelling, some difficulty putting weight on the affected area

Severity: severe Physical Damage: complete tear of a ligament Symptoms: severe pain, bruising, and swelling, as well as the inability to put weight on the affected area; usually requires immobilizing the area to decrease the risk of future injury to the area

grade III

is an injury to a muscle or a tendon. A tendon is the tissue that connects muscle to bone. Strains are caused by twisting or pulling the muscle or tendon, which can sometimes result in a tear. Strains are either acute or chronic.

-Severe pain is present. -The injury site is tender to the touch. -Crooked or visible lumps are present that were not there prior to the injury. -The joint cannot be moved or support the weight. -The injury site exhibits numbness. -Redness or red streaks spread out from the injury. -Pain, swelling, or redness is present over a bone of the foot.

Many sprains and strains can be avoided by preparing the body before participating in physical activity. Performing warm-up activities, especially those that include stretching, are one way to prevent injury.

A sprain is an injury to a ligament, the tough tissue that connects a bone to another bone. A strain is an injury to a muscle or a tendon, the tissue that connects muscle to bone.

An effective warm-up routine prepares the body and mind for physical activity. The primary purpose of the warm-up is to reduce the chance of injury, but a proper warm-up also increases performance ability. By increasing the body's temperature, muscles are able to contract and relax faster.

45 to 90 minutes

5 to 10 minutes are sufficient to reduce the chance of injury.

-general warm-up -static stretching -sport-specific warm-up -dynamic stretching.

A general warm-up should include light physical activity, such as brisk walking, jogging, stationary biking, or aerobics. While the intensity of the workout depends on the fitness level of the participant, the general warm-up should take only 5 to 10 minutes.

is stretching that increases the tension on a major muscle group, holds tension for about 15 to 30 seconds, and then releases it. Studies show that it is not beneficial to perform this type of stretching before sports that require bursts of speed or power. The most speed and power come from muscles that are warm and taut.

prepares athletes' bodies for the specific sport they will participate in. This part of the warm-up is more vigorous and should reflect the type of movement that will be done in the activity.

An intensive warm-up routine should end with dynamic stretching. It also consists of controlled, swinging motions that take the body part past its usual range of movement.However, this type of stretching can be dangerous and result in serious muscle injury if not done properly. Dynamic stretching should be performed only under the supervision of an athletic trainer.This four-part warm-up routine is what competitive athletes should perform.

A warm-up increases body temperature and blood flow.

The human body is about two-thirds water and needs to stay at that level for normal body function. Small decreases in fluids do not cause problems, but losing large amounts of water can make you sick. Sweating can cause the body to lose water rapidly. Because the process of sweating cools the body, sweating increases when your body temperature rises.

is a potentially dangerous condition in which people lose more fluids than they take in. Dehydration causes a thickening of the blood and a decrease in blood volume.

-thirst -dizziness or feeling light-headed -dry and sticky mouth -production of less and darker urine

by drinking lots of fluids. For exercise lasting less than an hour, cool or cold water is the best choice. Be sure to drink water before, during, and after participating in physical activity.

-Drink roughly two to three cups (0.5 to 0.7 liters) of water during the two to three hours before your workout. -Drink about one half to one cup (0.12 to 0.23 liters) of water every 15 to 20 minutes during your workout. You may need more water, depending on the size of your body and how hot it is outside. -Drink roughly two to three cups (0.5 to 0.7 liters) of water after your workout for every pound (0.5 kilograms) of weight you lose during the workout.

contain carbohydrates in the form of sugar.For exercise that lasts an hour or more, consider replacing water with a sports drink that contains carbohydrates and electrolytes.

are salts that are dissolved in body fluids.The body's reserve of electrolytes, built up through a balanced diet, may begin to run low after prolonged periods of sweating.

For endurance activities that last one hour or longer, electrolyte-replacement drinks are a good choice. Water is usually the best choice for staying hydrated.

Dehydration can lead to heat exhaustion and, more rarely, heat stroke.Many forms of outdoor exercise require close attention to the weather. Heat injuries occur most commonly from outdoor sports and are usually preventable.

-dizziness -headache -nausea -disorientation -extreme sweating -cold skin -fast, weak pulse -fainting

is a serious condition. An athlete who is showing symptoms of heat exhaustion should be moved to a shaded area, have his or her legs elevated, and be given cold water to drink. As soon as possible, get the athlete into a cold-water bath or use ice at the base of the neck, groin, and armpits. Keep a careful watch over the athlete's vital signs: respiration, pulse, and consciousness. If the vital signs are weak or the breathing rate increases, call 911 immediately.

can be fatal and is often triggered by untreated heat exhaustion. Heat stroke is caused by a blood volume that is so low that the body's cooling system shuts down. The person stops sweating and goes into shock.

-disorientation -seizures -hallucinations -unconsciousness -coma -lack of sweating -hot and dry skin -a rapid pulse -increased body temperature

medical emergency.

Anyone involved in physical activity is at risk of being injured. However, some precautions can be taken to lower the risk of injury—or further injury, if you are already hurt.

The right equipment for the job is important whether you are at work or at play. If you are unsure of the proper equipment for your sport, such as shoes, weights, or yoga mats, consult a professional in that sport or activity.

One of the easiest and most important ways to keep yourself injury-free is to identify your body's warning signs. If you feel pain, stop what you are doing. It is perfectly normal for muscles to be sore for a day or two after a good and effective workout. Sharp pain, reduced movement, or weakness in an area of the body, however, is not normal. Such signs are an indication that you should take a short time off from that activity.

-(P)rotection. Remove the athlete from the activity to protect the area from further injury. -(R)est. Stop the activity completely until the injury is evaluated and treated. -(I)ce. Apply ice to minimize the swelling and pain. Use an ice pack for 15 minutes, an ice massage (rub an ice cube on the area) for 5 minutes, or an ice bath (immerse the area in ice water) for 15 minutes. Repeat every two hours until the swelling goes down. -(C)ompression. Use a compression wrap to keep the swelling down. Use stretchy elastic tape or bandages with an overlap of one-half the bandage's width. Never apply white athletic tape over muscle; it will kill muscle cells and places stress on bones. -(E)levation. Raise the injured area above the level of the heart to minimize swelling. -Support. Use a brace or a splint to support the injured area.

using a compression wrap on the injured area

R stands for rest. Stop the activity completely until the injury is assessed and treated. Continuing to use an injured part of the body can worsen the injury.

Regular exercise must be supported with a diet that provides proper nutrition. You can keep your body healthy and ready to improve your fitness level by making smart eating choices.

-fruits or veggies such as grapes, oranges, apples, bananas, or carrots for carbohydrates -peanut butter for protein -trail mix containing dried fruit for carbohydrates and nuts for protein -low-fat granola bars for carbohydrates and protein yogurt for carbohydrates and protein -string cheese for protein and whole-grain crackers for carbohydrates -sport gels and bars for both carbohydrates and protein water, which you should always drink after exercise

yogurt

Sportsmanship means acting fairly, showing respect for your opponent, and being gracious in winning or losing. Sportsmanship is a skill to be practiced and learned just like any other exercise.

teammates, coaches, and even opponents treat each other with respect.

such as lying or bullying on the playing field, are never good for the team or your participation in the game.

affects muscles or tendons. Strains are classified as acute or chronic based on how the injury was inflicted.

bodily dehydration

protect the athlete from further injury

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