1. Lesson #6- common injuries and illnesses from training
Personal Fitness
Lesson #6- common injuries and illnesses from training

2. Injuries
Chronic Injuries- result from overuse or training (ex.’s shin splints, stress fractures)
Acute Injuries- result from an accident that occurs while participating in an activity or just by coincidence (ex.’s spraining your ankle, straining a muscle, breaking a bone)

3. Ligaments Tissues that connect bone together
Common ligaments which get injured:
Anterior Cruciate Ligament
Posterior Cruciate Ligament

4. Tendons Tissues that connect muscles to bone
Common tendons which get injured:
Patellar tendon
Achilles tendon

5. Tendinitis
Inflammation or irritation of a tendon. It can occur anywhere, but is most common in the shoulder, elbow, wrist, hip, knee, foot, or ankle.

6. Sprains
Injuries to ligaments that can vary in how severe they are.

7. Strains
Injuries to muscles
and tendons that can
vary in severity

8. Treatment of injuries

9. Signs vs Symptoms of injuries
Signs of Injuries
Bruising
Swelling
Bleeding
Symptoms of Injuries
Pain
Soreness

10. Injury prevention Warm-up and cool down
Listen to your body (feeling pain? STOP)
Wear good shoes for whatever training you are doing
Wear the appropriate clothing for training
Hydrate
Eat properly for your training
Know your limits
Consult a physician if pain or discomfort persists

11. What is meant by muscle balance and why is it important in regards to injuries?
Having an equal amount of muscle on each side of a joint is important in the avoidance of injuries.

12. Heat illnesses while training
Heat Cramps- painful, involuntary muscle spasms that usually occur during heavy exercise in hot environments. The spasms may be more intense and more prolonged than are typical nighttime leg cramps. Fluid and electrolyte loss often contribute to heat cramps.
Heat Exhaustion- a condition whose symptoms may include heavy sweating and a rapid pulse, a result of your body overheating usually as a result of prolonged exposure to or physical exertion in high temperatures.
Heat Stroke- a condition caused by your body overheating, usually as a result of prolonged exposure to or physical exertion in high temperatures. This most serious form of heat injury, can occur if your body temperature rises to 104 F (40 C) or higher. Heat stroke requires emergency treatment.

14. Preventing heat stroke
Wear lightweight, light-colored, loose-fitting clothing.
Wear a hat if possible
Use sunscreen
Drink plenty of water before, during and after training. Drink water every minutes. Your goal is clear, pale urine!
Avoid caffeinated beverages or alcohol.
If you must train outside, try to do it in the mornings or late evenings.

15. Cold weather Illnesses while training
Frostbite- an injury caused by freezing of the skin and underlying tissues. First your skin becomes very cold and red, then numb, hard and pale. Frostbite is most common on the fingers, toes, nose, ears, cheeks and chin. Exposed skin in cold, windy weather is most vulnerable to frostbite.
Hypothermia- a medical emergency that occurs when your body loses heat faster than it can produce heat, causing a dangerously low body temperature.

16. Preventing hypothermia (cold)
Wear appropriate clothing when training
Wear proper footwear
Cover the head and hands
Make sure to do a warm-up