Chapter 2: Safe and Smart Physical Activity Lesson 2.2: Physical Activity and Injury Taking Charge: Building Self-Confidence

Lesson 2.2: Physical Activity and Injury Lesson Objectives: List and describe some activity-related physical injuries. List some guidelines for preventing injuries during physical activity. Explain how to apply the RICE formula to the treatment of physical injuries. Identify different types of risky exercises.

What are some common types of injuries?

chronic injuries-- which result from overuse or over-training shin splints stress fractures tennis elbow rotator cuff (shoulder) injuries cc: David Flam - https://www.flickr.com/photos/99051133@N00

Lesson 2.2: Physical Activity and Injury Answer (continued) acute injuries result from an accident that occurs while participating: Sprains (joints-ligaments) Strains (muscle/tendon) Breaks in bones cc: Just some dust - https://www.flickr.com/photos/61885596@N00

Lesson 2.2: Physical Activity and Injury Answer (continued) Another kind of injury is called microtrauma. It is a small but unseen and unfelt injury, caused by risky exercises, caused by wear and tear over time, and the cause of muscle or joint injuries later in life.

Lesson 2.2: Physical Activity and Injury Question What is the difference between a strain and a sprain?

Sprains are injuries to ligaments (connect bone to bone) Strains are injuries to muscles and tendons (connect muscle to bone)

Lesson 2.2: Physical Activity and Injury Question What is the difference between a sign and a symptom of an injury?

Lesson 2.2: Physical Activity and Injury Answer Signs are things you can see: bruising swelling bleeding Symptoms are felt by the injured person: soreness sharp pain cc: Brandon Heyer - https://www.flickr.com/photos/40913171@N00

Lesson 2.2: Physical Activity and Injury Question What is the difference between ligaments and tendons?

Lesson 2.2: Physical Activity and Injury Answer Ligaments are tissues that connect bones together.

Lesson 2.2: Physical Activity and Injury Answer (continued) Tendons are tissues that connect muscles to bone. cc: Crossett Library Bennington College - https://www.flickr.com/photos/11303774@N08

Lesson 2.2: Physical Activity and Injury Question For injuries such as sprains and strains, what should be done immediately following an injury?

The RICE principle should be followed: Rest Ice Compression Elevation

Lesson 2.2: Physical Activity and Injury Question Can you name some of the types of movements that are risky (name movements, specific exercises will be discussed later)?

Some risky exercises that involve unnatural movements are hyperflexion (too much flexion), hyperextension (too much extension), joint twisting, compression, friction, and improper strengthening exercises. cc: wackystuff - https://www.flickr.com/photos/35284408@N00

Lesson 2.2: Physical Activity and Injury Question What are some examples of risky hyperflexion exercises?

Lesson 2.2: Physical Activity and Injury Question What is meant by the term muscle balance and why is muscle balancing an important concept in a discussion of injuries?

Lesson 2.2: Physical Activity and Injury Muscle balance refers to having good fitness of muscle on each side of a joint (flexors and extensors). If muscles on one side are too strong injuries can occur. For example, if the extensors of the knee (the quadriceps) are too strong injury could occur in the flexors (hamstrings). cc: jumfer - https://www.flickr.com/photos/18209449@N07

Lesson 2.2: Physical Activity and Injury Question What are some of the things you can do to help prevent injury from physical activity?

Lesson 2.2: Physical Activity and Injury To help prevent injury from physical activity: balanced training program exercise environment is safe (good equipment) warm-up and cool-down stretching use good exercise technique avoid dangerous exercises cc: squeezeomatic - https://www.flickr.com/photos/82437626@N00

Lesson 2.2: Physical Activity and Injury Question What does the word moderation mean in the context of physical activity participation?

Lesson 2.2: Physical Activity and Injury Answer Moderation means not doing too much exercise too soon listening to your body, if hurt, stop exercising cc: highersights - https://www.flickr.com/photos/65339210@N02