1. Chapter 4 Lesson 3 Avoiding Injuries

2. Minor Exercise-Related Injuries An injury caused by exercise usually occurs to the muscular and/or skeletal systems. Too much stress placed on a joint or muscle can result in a: Muscle cramps Sprains Strains

3. Muscle cramp Spasm or sudden tightening of a muscle. Causes overworked muscle or dehydration Treatment drink cool water

4. Strain Condition in which muscles have been overworked Cause participating in strenuous activity you are not used to Prevention warm up properly and start slow will help avoid strains

5. Sprain Injury to tissues surrounding a joint Ligaments, strong bands or cords of tissue that connect the bone to one another at a moveable joint, may be stretched and /or torn. Symptoms Swelling Severe pain Difficulty in moving joint Prevention warm up properly Sprains may take longer to heel then a broken bone

6. Treatment for Minor Injuries Muscle cramps can be relieved through light massage and heat after 72 hours Strains and sprains can be treated by using the R.I.C.E. method

7. R.I.C.E Method Rest- avoid using the affecter muscle or joint Ice- reduces pain and swelling, 20 minutes on and 20 minutes off, repeat Compression- Light pressure through the use of elastic bandage helps reduce swelling Elevation- raising the affected limb above heart level reduces pain and swelling

8. Major Exercise-Related Injuries Medical treatment is required for Fractures- any type of broken bones Treatment Immobilization of limb Broken in two parts requires screws and clamps

9. Dislocation- a bone slips from its normal position at a joint. Treatment Put bone back in joint Immobilize the joint Tendonitis tendons, bands of fiber that connect muscles to bones, are stretched or torn from overuse Treatment Rest Medication Physical therapy

10. Blows to the head swelling to the brain, may cause unconsciousness and even death Watch out for a headache or dizziness after a blow to the head must be reported Concussion a temporary disturbance of the brains ability to function Change sports after 2 concussions

11. Weather Related Risks Exercising in temperatures too high or low should be avoid Pay attention to the wind-chill factors and smog index

12. Hot Weather Health Risks Overexertion- overworking the body Dehydration – lack of fluids, drink plenty of water even know you’re not thirsty Heat cramps muscle spasms that are the result of loss of large amounts of salt and water through perspiration. Drink plenty of water Heat exhaustion overheating of the body resulting in cold clammy skin and symptoms of shock, caused by overexertion in hot and humid atmosphere Symptoms dizziness Headache Shortness of breath Nausea

13. Hot Weather Risks Cont. Heatstroke continuing to work out in hot weather with the symptoms of heat exhaustion and dehydration The body loses its ability to rid itself of excessive heat through perspiration Symptoms Body temperature rises Difficulty breathing Collapsing Call for help immediately Mover person to a cool place Sponge victim with cold water

14. Cold Weather Health Risks Frostbite condition that results when body tissue becomes frozen Dress warm & cover all exposed skin Hypothermia condition in which body temperature becomes dangerously low Being out in cold weather, long exposure in windy or rainy weather where the body can no longer warm itself Can lead to death Symptoms Disoriented Lose of motor control

15. Thinking about Safety Being aware of the people around you Playing at your skill level Obeying rules and restrictions Accepting responsibility for your own safety

16. Person Safety Chose the right time and place to exercise Run in well used parks Where a whistle

17. Using Proper Equipment Rent or borrow equipment first to see how you like it before buying Make sure equipment fits properly and is in good condition Research equipment

18. Footwear Cushioned heel Good arch support Ample toe room Laced shoes for proper control of the foot Clothing Comfortable doesn’t restrict movement Warm outside dress lightly Cool outside wear loose-fitting layers of clothes Socks to cushion and pull perspiration away from feet

19. Protective Equipment Helmets to prevent serious head injuries while playing a sport, riding a bike, or skateboarding Mouth guards to protect teeth Padding Athletic cups to protect males genitals in contact sports Night training Running wear colorful clothing Reflective tape for bikes