FITNESS INJURIES

Target: I will be able to explain what the RICE method is used for and what each element means Pg. 47 Minor Exercise Related Injuries: 1.Muscle Cramps: Spasm or sudden tightening of a muscle because it’s tired, overworked or dehydrated. Solution: Drink cool water, massage and stretch, and apply heat

2. Strain: Overworked muscles or tendons Solution: Warm up well and start a new activity slowly 3. Sprain- Over stretching or tearing of ligaments (tissue surrounding a joint) Solution: Warm up properly to prevent, and give time to heal if it does happen.

Treatment for Minor Injuries R.I.C.E Rest- avoid using the affected muscle or joint Ice- 20 minutes on and 20 minutes off, then repeat Compression- apply light pressure with an elastic bandage to reduce swelling Elevation- Raise the injury above the heart (if possible) to reduce swelling.

Major Exercise Related Injuries 1. Fracture: A broken bone May require clamps, casts, or screws to hold the bones in place

2. Dislocation- When the bone comes out of its normal position at the joint (the place where two bones come together) Requires a doctor to put it back into place

3. Tendonitis: Inflammation or irritation of a tendon (a thick cord that attaches bone to muscle) because of overstretching or a tear from overuse Treat with rest, medication might be needed for pain May require physical therapy to regain full range of motion.

4. Head Injury: any trauma to the scalp, skull, or brain. (A blow to the head) May be only a minor bump on the skull or a serious brain injury. Headache or dizzy may indicate a concussion See a doctor immediately- may cause death. May result in changing sports

Weather Related Injuries: 1.Dehydration: When you use or lose more fluid than you take in

2. Heat cramps: Muscle spasms that result from loss of large amount of salt (sodium) and water Solution: drink plenty of water before and during activities

3. Heat exhaustion: Over-heating of the body Symptoms: Cool and pale, clammy skin, dizzy, headache, shortness of breath, nausea Solution: Move to a cool place, elevate feet

4. Heatstroke: Failure of the body to cool itself by perspiring (sweating). Core body temperature greater than 105 degrees Fahrenheit Results in difficulty breathing, bright red skin, physically collapsing Call 911 and move to a cool place if possible- use a sponge and water.

Cold Weather Health Related Risks: 1. Frostbite- when body tissue freezes Solution: cover all exposed skin when out in cold weather and dress in layers Seek medical attention immediately. 2. Hypothermia- when body temperature drops too low because it can’t warm itself Occurs in cold, windy, or rainy weather Results in Disorientation, hallucinations, and body systems begin to shut down. Get medical help immediately- may cause death. Summary

OUCH!! Pg. 46 Rest Ice Compression Elevation Draw a picture of each step in treating minor fitness injuries. Below each picture explain what each means. *Use a minimum of 4 colors and good grammar.