1. Preventing Exercise-Related and Unintentional Injuries PowerPoint ® Lecture Slide Presentation Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. 12

2. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Risks and Causes of Injury from Increased Physical Activity Main Causes of Exercise Injury Improper Training Techniques Overtraining syndrome: a major cause of injury Too much exercise with not enough recovery time Inadequate Shoes Runners especially benefit from proper footwear Use shoes specifically designed for your activities Alignment Abnormalities in Legs and Feet Improper Exercise Techniques Excessive distance or duration Drastic changes in exercise routine

3. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Intrinsic and Extrinsic Risk Factors in Exercise Intrinsic Factors Age Body size and composition Physical fitness level Bone density and structure Gender (hormones) Muscle flexibility and strength Extrinsic Factors Environmental conditions (terrain, surface, weather) Equipment (footwear, clothing) Type of activity (competitive vs. leisure) Intensity and amount of activity Warm-Up

4. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Common Conditions and Injuries Back Pain Cause: Muscle weakness in abdomen & lower back Prevention: Increase flexibility & strength, reduce body fat, & improve muscle imbalances Acute Muscle Soreness Cause: Excessive duration or intensity of exercise Prevention: Begin and end exercise sessions gradually, not suddenly Delayed-Onset Muscle Soreness Cause: Excessive duration or intensity of exercise Prevention: Refrain from strenuous or prolonged exercise Muscle Strains Cause: Overstretched muscle or muscles forced to shorten against a heavy load Prevention: Limit stress on muscles, and always warm-up

5. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Common Conditions and Injuries, continued Tendonitis Cause: Swelling in the tendon Prevention: Avoid joint overuse Ligament Sprains Cause: Excessive force applied to a joint Prevention: Use a brace and refrain from high-stress activities Torn Cartilage Cause: High force or unusual movements Prevention: Limit activities producing excess stress on the joint or movements taking the joint outside its normal range of motion

6. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Muscle Strain Figure 12.1

7. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Common Injuries to Lower Extremities Patellofemoral Pain Syndrome (PFPS) Cause: Patella gets “off track” causing wear and pain Prevention: Avoid stress on the knee, strengthen quadriceps, and use proper footwear Shin Splints Cause: Muscle/tendon irritation, or inflammation of the connective tissue in the lower leg Prevention: Run on soft surfaces, wear well-padded, shock- absorbing shoes, and advance exercise slowly Stress Fractures Cause: Excessive force applied to the leg or foot Prevention: Avoid overtraining by increasing exercise load gradually and maintain flexibility in the legs and hips

8. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Patellofemoral Pain Syndrome Figure 12.3

9. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Shin Splints Figure 12.4

10. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Stress Fractures Figure 12.5

11. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Managing Injuries Techniques for treating less-severe injuries Initial Treatment of Exercise-Related Injuries Objectives: decrease pain, limit swelling, prevent further injury R.I.C.E: Rest, Ice, Compression, Elevation Rehabilitation (increasing use as pain lessens) Minor injury rehabilitation occurs naturally Drawbacks: Progress is slow, damaged area may get re-injured, lack of more aggressive treatment may prevent return of full functioning Cryokinetics: new rehabilitation technique Regiment of alternating ice with light exercise

12. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. The Cryokinetic Process Figure 12.6

13. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Preventing Unintentional Injuries Unintentional injuries are the #1 killer of people ages 15-34 in the U.S. Risk Factors for Unintentional Injury Having an unsafe attitude Being overly confident Craving excitement / thrill-seeking Using alcohol or drugs Stress Environmental factors (storing unsafe or combustible chemicals, using equipment wrong)

14. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Leading Causes of Death Among Young Adults Table 12.1

15. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Treating Unintentional Injuries Best method: Take a first-aid or CPR course Choking Abdominal thrusts (Heimlich maneuver) Poisoning Check the label for key information and contact the Poison Control Center and/or 911 Bleeding Lie the person down, remove dirt or debris from the wound, apply pressure until the bleeding stops, don’t remove any bandages, get to an emergency room asap Stopped Breathing or Heartbeat Call 911 immediately and if trained, perform cardiopulmonary resuscitation (CPR)

16. Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. The Heimlich Maneuver Figure 12.7