P. E EXAM Flashcards
Individuals who engage in various
types of physicalactivities such as
sports and exercise have ahigher
risk of getting injured as compared
to thosewho practice a sedentary
lifestyle. However, thepotential ben-
efits of an active lifestyle outweigh
therisks of suffering an injury.
Most of the injuries are preventable
andawareness of the risk factorswill
help in reducingthe risk.
Furthermore, vigilance and safety
measurescan dramatically reduce
the occurrenceof injuries
SPORTS INJURIES
Damaged tissues or organs which
occur when itencounters trauma or
physical force that is greaterthan
what it can resist or absorb
INJURIES
Able to withstand varying degrees
of stress andstrain but itwill brea-
kdown if it experiences animpact
that is stronger than what it can tole-
rate.
TISSUES
What are the factors influencing
The ability oragan/tissues to effectively resist /absorbed forces
inherent abnormality• age
• technique
• fitness level
• equipment
• environmental aspect
impact the center causing it to
bend or fold
COMPRESSIVE FORCES
actawayfromthecen-
terofthestructure, causinga pull or
stretch
TENSILE FORCES
opposing forces toward thedif-
ferent ends ofthe structure cau-
sing it to twist
SHEAR FORCES
have signs and symptoms that
manifestimmediately after force
application
ACUTE INJURIES
an overstretched ligaments;
can be mild,moderate, or severe
– lower
limbs(ankleand knee)
commonly sprained ligament –
anteriorcruciate ligament
SPRAIN
aconnective tissuethat helps
stabilize the knee every time the
muscles contract
ACL/ anterior cruciate ligaments
caused by excessive stretching
that causestears in the muscle-
tendonunit
- lower
limbs(hamstring and calf muscle)
A person who suffers a strain will
feel a
sudden sharp pain at the muscle
belly
STRAIN
breaks in the continuity of the
bone
upper
limbs (handand forearm)
Healing period is between 3 weeks
to severalmonths depending on
theseverity of theinjury
normally treated with immobil-
ization byattaching a fixator or a
cast
FRACTURES
bones that are pushed out from
their jointcapsule
commonly occur in joints that
allow greaterrange of motion
upper
limbs(shoulders and elbows)
The pain will be relieved once
the bone is
repositioned
DISLOCATION
Life-threatening injuries because
theydisrupt the normal func-
tion of the brain
If not resolved immediately, the
starts to die
CONCUSSION
the signs and symptoms occur after a long
period of exposure to the force.
CHRONIC/OVERUSE INJURIES
TYPES OF CHRONIC INJURIES ACCORDING TO SEVERITY?
Stage 1-athletes complain of pain only after theacti-
vity, game or training session
Stage 2-athletes complain diring and after an acti-
vitybut do not feel it during rest
Stage 3 -Athletes feel pain whether at rest or play
commonly occur among runners who train
forlong periods without enough rest per-
iods
According to study, running athletes whoave-
raged more than 65 km aweek have ahigher
risk to stress fracture
The repetitive workload creates micro trauma
– as thick as a strand ofhair – in the bone and
gets bigger over time
The usual area affected is the shinbone
does not require immobilization but theind-
ividual has to stop exercisefor around 4
weeks to give it time to heal
the most common overuse injury in sports
involves the muscle-tendon unit
usually due to muscle imbalance between
muscle pairs
most common site in tendinitis –upper limb
involves the muscle-tendon units around the
elbow
most common site in tendinitis –lower limb
extremities involves themuscle-tendon units
surrounding the knee
The pain usually eases during activity but will
worsen after playing
The individual should maintain fitness but
avoidactivities that utilize the injured
muscle-tendonunit
The recovery period usually takes 3weeks to
several months
STRESSS FRACTURE
is the wear and tear of a joint that results
toits deterioration knee joint
The condition further aggravates when the
individual is overweight or obese
The recovery period takes several months
because of poor blood supply to the area
in several cases, doctors may recommend
surgery to replace the joint
OSTEOARTHRITIS
musculoskeletal structure
that provides support and cushioning to
thejoint
it is common to swimmers and runners
The inflammation of the bursa interrupts the
surrounding structures,causing pain during
movement
The recovery period usually takes 2weeks to a
month
BURSITIS
t goes beyond addressing the fitness
parameters such as aerobic capacity and
strength
ADOPT A COMPREHENSIVE TRAINING PROGRAM
An individual should also learn the correct
technique to avoid injury.
USE PROTECTIVE EQUIPMENT AND PRACTICE CORRECT TECHNIQUE
Recovery provides the body time to rebuild
broken musculoskeletal structures. Hence, an
individual should also eat properly to help
thebody restore lots of nutrients.
INCORPORATE RECOVERY STRATEGIES IN THE TRAINING PROGRAM
These rules should be strictly enforced to
prevent excessive physical contact that
might lead to injuries.
FOLLOW RULES AND DECORUM DURING COMPETITION
The immediate care given to a person/victim
whohas suddenly become illor injured.
FIRST AID AND BANDAGING
This is used to support an injured forearm,
consisting of a widetriangular piece of cloth
hanging around the neck. .
PROTECTRESTICE
COMPRESSELEVATE
BANDAGING
what are the 3 ways on how to fold bandage?
*BROAD CRAVAT
*SEMI - BROAD CRAVAT
*NARROW CRAVAT
a simple binding knot used
to secure a rope or line around an object.
SQUARE KNOT
a multipurpose triangular shaped textile
thatcan be used to sling and support inju-
ries,immobilize fractures and dislocations,
oreven bandage wounds
CRAVAT
What are the TYPES OF BANDAGING?
Chest bandage
2. Hand bandage
3. Arm sling
4. Underarm sling
5. Cravat bandage for forehead
6. Cravat for elbow
7. Cravat for knee
8. Cravat for forearm, arm, leg and thigh
9. Cravat for palm of hand
the most common overuse injury in sports involves the muscle-tendon unit
usually due to muscle imbalance between muscle pairs
most common site in tendinitis –upper limb involves the muscle-tendon units around the
elbow
Lower limb extremities involves the muscle-tendon units
surrounding the knee
The pain usually eases during activity but will worsen after playing
The individual should maintain fitness but avoid activities that utilize the injured muscle-tendon
unit
The recovery period usually takes 3weeks to several months
Endinopathy/tendinitis
The immediate care given to a person/victim who has suddenly become ill or injured.
First aid
What are the objective of first aid?
to alleviate/relieve suffering
to prevent added/further injury or danger
to prolong life
to save lives
What are the practical ways of controlling inflammation
*protect
*rest
*ice
*compress
*elevate
a simple binding knot used to secure a rope or line around an object.
square knot
a multipurpose triangular shaped textile that can be used to sling and support injuries, immobilize
fractures and dislocations, or even bandage wounds.
Cravat (kruh-vat)
