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

2. 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.

3. What are some common types of injuries?

4. chronic injuries-- which result from overuse or over-training
shin splints
stress fractures
tennis elbow
rotator cuff (shoulder) injuries
cc: David Flam -

9. 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 -

13. 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.

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

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

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

17. 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 -

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

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

20. Lesson 2.2: Physical Activity and Injury
Answer (continued)
Tendons are tissues that connect muscles to bone.
cc: Crossett Library Bennington College -

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

22. The RICE principle should be followed:
Rest
Ice
Compression
Elevation

23. 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)?

24. 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 -

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

26. 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?

27. 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 -

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

29. 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 -

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

31. 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 -