PE Flashcards
are most important in work place also by engaging our self in different kinds of sports like basketball and volleyball to avoid accident in doing such thing.
Safety and Practices
- kinds of injury that occur during sports or exercise
- commonly used to refer to injuries of the musculoskeletal system.
Sports Injuries
- includes your bones, cartilage, ligaments, tendons and connective tissues.
- they support your body’s weight, maintain your posture and help you move.
MUSCULOSKELETAL SYSTEM
provides a framework for your muscles and other soft tissues.
skeleton
SAFETY PRACTICES TO REDUCE THE RISK OF
EXERCISE INJURY (WUDW)
- wearing the right shoes
- using the correct equipment
- drinking lots of water
- warming up and stretching properly
use pre-exercise screening to identify whether you are
at higher risk of experiencing health problem during
physical activity
GUIDELINES FOR EXERCISE SAFETY
when deciding if any exercise is safe, you need to
consider: (TIIF)
technique used
individual condition
injury history
fitness level
be guided by a qualified fitness instructor.
GUIDELINES FOR EXERCISE SAFETY
there are many changes during pregnancy (i.e. changes
in body shape and size) that pose potential risk of
increased injury.
→ it is essential that all pregnant women discuss
their exercise plans with their doctor, as each
pregnancy is different.
GUIDELINES FOR EXERCISE SAFETY
be aware that increasing the speed of any exercise
can increase the risk of injury.
GUIDELINES FOR EXERCISE SAFETY
AVOID OR MODIFY any exercise that causes you pain or discomfort. DON’T IGNORE your BODY’S SIGNALS of
fatigue, discomfort, and pain.
GUIDELINES FOR EXERCISE SAFETY
CROSS-TRAIN with other sports and exercises to
reduce the risk of over training.
GUIDELINES FOR EXERCISE SAFETY
make sure you have at least ONE (1) recovery day,
preferably TWO (2), every week. remember that :
○ injuries need rest – trying to work through the
pain will cause more damage to soft muscle
tissue and delay healing.
GUIDELINES FOR EXERCISE SAFETY
discomfort or chest pain (or other pain) that could
indicate a heart attack.
○ including pain on the neck and jaw
WHEN TO STOP EXERCISING IMMEDIATELY
pain traveling down the arm or pain between the
shoulder blades.
WHEN TO STOP EXERCISING IMMEDIATELY
extreme breathlessness
WHEN TO STOP EXERCISING IMMEDIATELY
individuals who engage in various types of physical
activities such as sports and exercise have a higher risk
of getting injured as compared to those who practice a
sedentary lifestyle.
CAUSES OF SPORTS INJURIES
most of the injuries are preventable and awareness of
the risk factors will help in reducing the risk
CAUSES OF SPORTS INJURIES
can dramatically reduce the occurrence of injuries.
VIGILANCE AND SAFETY MEASURES
are those that act away from the center of the
structure, causing a pull or stretch.
TENSILE FORCES
impact the center, causing it to bend or fold.
COMPRESSIVE FORCES
SHEAR FORCES
are opposing forces toward the different ends of the
structure, causing it to twist.
are damage tissues or organs which occur when it
encounters trauma or physical force that is greater than what it can resist or absorb.
INJURIES
factors influencing the ability of our tissues or organs
to effectively resist or absorbs forces include : (Ia A T F lE Ea)
inherent abnormality
age
technique
fitness level
equipment
environmental aspects.
commonly affect the musculoskeletal structure.
Injuries in sports and fitness
are bands of tissue that help connect bones, joint, and organs and hold them in place.
Ligaments
stabilize joints
Ligaments
sprain
Ligaments
a fibrous connective tissue that attaches
muscle to bone
Tendons
attaches muscle to bones
Tendons
Strain
Tendons/Muscle
consisting of skeletal, smooth, and cardiac muscle.
muscular system
create movement & maintain posture
Muslces
provide shape and support for the body and protection for some organs
Bones
anchor for muscles
Bones
Fracture
Bones
a point where two bones make contact that forms the axis (or fulcrum).
Joints
fulcrum for movement
Joints
Dislocation
Joints
ankles, legs, knees, and hips.
Lower Extremity
ankles, legs, knees, and hips.
Lower Extremity
have inherent strength that helps withstand strong forces.
ligaments
tendons
muscle
bones
joints
- when legs are misaligned and have different lengths; it may lead to awkward running and increases the chance of having injuries.
- hip of the leg that strikes the higher surface will suffer more strain.
- many people with equal-length legs suffer the same effects by running on tilted running tracks or along the side of the road that is higher in the center.
UNEVEN LEG LENGTH
is the inward rolling of the foot after the heel strikes the ground.
PRONATION
before the weight is shifted forward to the ball of the
foot; by rolling inwards, the foot spreads the shock of
impact with the ground.
EXCESSIVE PRONATION (FLAT FEET)
- when the foot has a very high arc
- although the arch of the foot itself may be normal, it appears very high when the foot has a very high arc because the foot does not flatten inwards when weight
is placed on it. - such feet are poor shock absorbers and increase the risk of fractures higher in the legs.
CAVUS FOOT (OVER-HIGH-ARCHES)
- a person’s legs seem to bent outward (bowed) or the knees touch but the ankles do not (the ankles are together).
- add extra stress through knees and ankles over time and may make ankle sprains more likely.
BOWLEGGED OR KNOCK-KNEE ALIGNMENT
forward curve in the lower spine.
Lumbar Lordosis
kneecap that is higher than usual.
Patella Alta
kneecap displaced to one side, as with knock knees.
High Q Angle
injury complain and pain only after the activity, game or training session.
STAGE 1
injury complain during and after and activity an activity but do not feel it during rest.
STAGE 2
the athlete feels pain whether rest or play.
STAGE 3
- acute
- twisting or pulling force
Sprain
- acute
- pulling force during rapid acceleration
Strain
- acute
- falling or breaking a fall
- bone
Fracture
- acute
- falling or breaking a fall
- joints
Dislocation
- overuse
- repetitive high impact of stress
- bone
Stress Fracture
- overuse
- repetitive movement using poor technique
- tendons
Tendinopathy
- overuse
- repetitive high impact of stress
- joints
Osteoarthritis
- ## overuse
Bursitis
- overuse
- repetitive movement using poor technique
- joints
Bursitis
TWO CLASSIFICATION OF SPORTS INJURIES
Acute Injuries
Chronic / Overuse Injuries
- have signs and symptoms (pain and swelling) that manifest immediately after force application.
- is caused by sudden movement or impact during either exercise or a sport.
- result of an incident or accident
ACUTE INJURIES
slip, fall, tackle, collide
example of acute injuries
- sudden severe pain and swelling
- don’t have the ability to move a joint through its range of motion.
signs & symptoms of acute injuries
- overstretched ligaments
- can be classified as mild, moderate or severe
→classified depending on loss of function and
the number of thorned fibers.
SPRAIN
connective tissue that helps stabilize the knee
every time muscle contracts
ligament
occurs when the knee twists while weight is placed on it
Anterior Cruciate Ligament (ACL)
- a twist, pull or tear of muscle or tendon.
- caused by excessive stretching that causes tears in the muscle-tendon.
STRAIN
most common strains are located at the lower limbs
such as:
hamstring and calf muscles.
larger thigh muscle with two heads producing a diamond shape (bulge).
gastrocnemius
in a lower or flat muscle that lies under gastrocnemius muscle.
soleus
- breaks in the continuity of the bone.
- usually occurs as a result of high impact forces that cause the bone to bend or twist.
- normally treated with immobilization by attaching a
fixator or a cast. - common in contact sports (football, rugby, etc.)
- commonly occurs in wrists, hands, collarbones, bones
in ankle and feet.
FRACTURES
attaching a fixator or a cast.
immobilization
- bones that are pushed out from their joint capsule.
- when bone is pushed out of the proper alignment the
injury will cause a deformity and constant pain. - bones that are pushed out from their joint capsule.
can occur in :
→ contact sports (football, hockey)
→ sports where falls are common (skiing,
gymnastics, volleyball).
DISLOCATION
- a traumatic brain injury that affects your brain function
- effects are usually temporary but can include :
→ headaches and problems with concentration,
memory, balance, and coordination. - can happen in any sports but most commonly in
football, hockey, and rugby.
CONCUSSION
they disrupt the normal function of brain.
LIFE THREATENING INJURY
- common among individuals who have been training for a long period of time with minimal rest and recovery between sessions.
- symptoms and signs occur after a long period of
exposure to the force. - a longer term that may begin as an acute injury that
does not heal completely / overused / improper form. - common in endurance sports :
○ swimming, running, cycling
CHRONIC OR OVERUSE INJURIES
- small crack in a bone, or severe bruising within a bone.
- mostly caused by repetitive activity.
- very common in sports involving repetitive movements
→ runners and athletes who participate in
running, such as soccer and basketball.
STRESS FRACTURE
- most common overuse injury in sports
- is the inflammation of a tendon.
TENDINOPATHY/TENDINITIS
occurs in any of tendons (shoulders, elbows, wrist, knees, and heels).
— inflammation on tendons; causes deep nagging pain
— common therapy : rest, ice, compression, elevation
TENDINITIS
- tendon injuries
— common treatment : physical therapy, medication, bracing, splinting.
TENDINOPATHY
i- s the “wear and tear” of a joint that results to its
deterioration.
- one of the most common types of arthritis
- occurs when the cartilage / cushion between the joints breaks down leading to pain, stiffness and swelling; most frequently in the hands, hips, and knees.
OSTEOARTHRITIS
is the inflammation or irritation of the bursa.
BURSITIS
is a sac filled with lubricating fluid, between
tissues such as: bone, tendons, and skin, that
decreases rubbing, friction, and irritation.
BURSA
largest bursa in elbow, when injured function of elbow is effected
OLECRANON BURSA
the most commonly cause swelling and deformity at the elbow.
SUBCUTANEOUS ELECTRON BURSITIS
○also known as Medial Tibial Stress Syndrome (MTSS).
○ have a number of causes and may occur on the outside
or the inside of the shin.
○ pain in the front of lower legs or inner due to physical
activity or certain sport (tennis, soccer, basketball).
SHIN SPLINTS
→pain around the front of shin
→ starts immediately when the heel strikes
ground awkwardly.
Anterolateral Shin Splints
→ pain is felt on the inner part of the shins
→ worse when you stand on toes.
Posteromedial Shin Splints
tough tendon that attaches the calf muscle to the back of the heel bone.
ACHILLES TENDON
○ most likely to be damaged if you participate in running
or jumping sports (mostly in runners who have
suddenly increased intensity or duration of runs).
○ pain is usually at its worst in the morning and improves
with walking.
○ vigorous exercise will increase the pain for a bit, and
then improve it.
○ also common in middle-aged people playing sports
(tennis or basketball)
ACHILLES TENDINITIS
○ sudden lower back pain appears with twisting or lifting.
○ may seem fairly minor for an hour or two, but carrying
on the exercise will usually bring a sudden deterioration
(worsen) with extreme pain.
LUMBAR STRAIN
the inflammation of the tendons surrounding the elbow, typically due to overuse and repetitive motions of the forearm.
EPICONDYLITIS
more commonly known as backhand and forehand
tennis elbow
LATERAL&MEDIAL EPICONDYLITIS
can also occur with overuse of a screwdriver.
Backhand Tennis Elbow
is also common in golfers and people who have to lug heavy suitcases around.
Forehand Tennis Elbow
○ describes something to the sides of an animal,
as in “left lateral” and “right lateral”.
○ from Latin “lateralis” meaning “to the side”.
Lateral
○ describes structures close to the midline.
○ from Latin Medius “middle”
Medial
○ second to fourth toes are vulnerable to breakage if you
push off with your toes when sprinting or running long
distances.
○ front of the foot starts hurting during exercise and
stops when finished ; pain appears earlier.
○ army cadets doing running and marching drills are likely
to suffer stress fractures during training camps.
○ dancers and gymnasts experience stress fractures
because of frequent jumping.
METATARSAL STRESS FRACTURE
SPORTS INJURY PREVENTION
- adopt a comprehensive training program.
- use protective equipment & practice correct technique.
- incorporate recovery strategies in the training program.
- follow rules and decorum competition.
goes beyond addressing those fitness parameters such as aerobic capacity and strength.
comprehensive training program
a holistic program that suits an individual’s needs and
demands
ADOPT A COMPREHENSIVE TRAINING PROGRAM
● individuals derive fun from playing sports that they
sometimes forget to wear proper protective gears.
● injuries while playing a sport or game can be prevented
by using some protective equipment.
USE PROTECTIVE EQUIPMENT AND PRACTICE
CORRECT TECHNIQUE
a controlled form of stress that stimulate the body to become stronger
training and exercise
provides the body time to rebuild broken musculoskeletal structure.
recovery
draw up rules and regulations for any competition to maintain fairness and safety for everyone involved.
tournaments and sports officials
● rules should be strictly enforced to prevent excessive
physical contact that might lead to injuries.
● important to practice sportsmanship and to resolve
conflict without resulting to violence.
FOLLOW RULES AND DECORUM COMPETITION
should be appropriate for the chosen activity is important to consider comfort and protection when
choosing appropriate attire.
Attire
○ special attention should be given when choosing
footwear because many chronic injuries are caused by
inappropriate shoes.
○ good pair of shoes will provide stability, support,
cushion, and comfort.
PROPER ATTIRE
○ an individual needs to consult a trainer & ask for proper
instruction in performing the chosen activity / exercise.
○ knowledge on how to execute the movement is just as
important as the movement.
○ benefit of the exercise will be compromised if it is not
performed with the correct technique.
PROPER TECHNIQUE
- Ask for a spotter when lifting loads (when lifting loads close to 1RM).
- Do not drop the barbell at the end of the set.
- Put weights and dumbbells on designed racks.
- Be aware of the exercise area for each equipment.
- Do not use mobile phone inside the gym.
- Do not engage in horseplay nor talk in a loud voice.
- Do not wear loose jewelry while working out.
- On a track, inner lane is for walking while outer lane is
for running.
GYM ETIQUETTE
can be used for determining an individual’s maximum strength.
→ method for determining the winner in events such as power lifting and weightlifting
competitions.
one repetition maximum
○ it is advisable to check the environmental conditions
before the exercise session.
○ should be ventilated to avoid suffocation and have
more efficient oxygen.
PROPER ENVIRONMENTAL CONDITION
is just as important to provide the body with an adequate and proper nutrition to recover.
recovery period
occur because the worked load was too hard or it was performed too soon.
chronic injuries
as soon as possible after an injury, you can relieve pain
& swelling and promote healing & flexibility with?
RICE
Rise
Ice
Compression
Elevation
○ stops new injury & bleeding
○ rest and protect the injured or sore area
○ stop and change or take a break from any
activity that may be causing your pain or
soreness.
REST
○ eases pain and reduces inflammation by
constricting blood vessels.
○ cold — will reduce pain and swelling.
○ apply an ice or cold pack right away to prevent
or minimize swelling (apply 10 - 20 minutes, 3
or more times a day).
○ after 48 to 72 hours, if swelling is gone, apply
heat to the area that hurts.
○ do not apply directly, wrap an ice pack in a
cloth before applying it to the skin.
ICE
○ wrap the area with an elastic bandage help
decrease the swelling
○ don’t wrap it too tightly, loosen the bandage if
it gets too tight.
○ signs that the bandage is too tight :
→ numbness, tingling, increased pain,
coolness, or swelling in the area below
the bandage.
○ talk to your doctor if you think you need to use
a wrap for longer than 48 to 72 hours, a more
serious problem may be present.
COMPRESSION
○ limit the amount of swelling and fluid
accumulation around the injured area.
○ keep the injured area above your heart to
minimize swelling
○ elevate the injured or sore area on pillows while
applying ice and anytime you are sitting or
lying down.
ELEVATION
● are often soft tissue injuries to muscle, tendons,
ligaments or joints.
SPORTS INJURIES
the only person allowed to diagnose the
condition of the patient.
doctor
management of a specific injury to allow an individual to return or continue their chosen sport without damaging or
compromising their body
sports injury management
accounts all the information needed to see a holistic
picture of the cause and severity of the injury such as:
○ patient’s history
○ comprehensive physical examination
○ special tests and diagnostic test.
DIAGNOSTIC PROCESS
exam performed by doctor looking for any signs of disease or
treatable medical conditions.
comprehensive physical examination
used to discover the underlying cover issue that brought a patient to the doctor in the first place (i.e. x-ray, computer
tomography, etc.).
special and diagnostic test
should be performed immediately on any person who
has become unconscious and if found to be pulseless.
Cardiopulmonary Resuscitation (CPR)
○ first part of the evaluation process
○ a quick evaluation if there are life-threatening
injuries present.
- Danger, Response, Shout for help, Airway, and Breathing
PRIMARY SURVEY
needs to consider if the patient should be moved or transported immediately to a medical facility.
evaluation
- give 30 chest compressions
- perform the head-tilt chin lift maneuver to
open the airway & determine if the patient is
breathing. - before beginning ventilations, look in the
patient’s mouth for a foreign body blocking the
airway.
CPR FOR UNCONSCIOUS ADULTS
2 main stages of CPR :
→ preparation stage
→ CPR stage
immobilization support to promote healing
SPLINTING
swelling caused by too much fluid trapped in the body’s
tissues
EDEMA
happens when your body doesn’t have as much water
as it needs to carry out normal functions.
DEHYDRATION
symptoms of dehydration
⤻ dizziness
⤻ dry mouth
⤻ extreme thirst
⤻ weakness
⤻ less frequent
urination
⤻ feeling faint or
light-headed
⤻ tiredness
regulates your body temperature and lubricates your joints.
water
U drink when you exercise lasts longer than 1 hour engaging in intense workouts
SPORTS DRINK
refers to any case in which a person works or exerts
themselves beyond their physical capabilities.
OVEREXERTION
normal human body temperature range
36.5–37.5 °C (97.7–99.5 °F)
occurs when you lose more heat than your body can
produce and you feel very cold.
HYPOTHERMIA (cold)
