Transcript Lecture #6

PERSONAL
FITNESS
LESSON #6- COMMON INJURIES AND ILLNESSES
FROM TRAINING
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)
LIGAMENTS
• Tissues that connect
bone together
• Common ligaments
which get injured:
– Anterior Cruciate
Ligament
– Posterior Cruciate
Ligament
TENDONS
• Tissues that connect muscles to
bone
• Common tendons which get
injured:
– Patellar tendon
– Achilles tendon
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.
SPRAINS
• Injuries to ligaments that can vary in how severe
they are.
STRAINS
• Injuries to muscles
and tendons that can
vary in severity
TREATMENT OF INJURIES
SIGNS VS SYMPTOMS OF INJURIES
• Signs of Injuries
• Symptoms of Injuries
– Bruising
– Pain
– Swelling
– Soreness
– Bleeding
INJURY PREVENTION
1. Warm-up and cool down
2. Listen to your body (feeling pain? STOP)
3. Wear good shoes for whatever training you are doing
4. Wear the appropriate clothing for training
5. Hydrate
6. Eat properly for your training
7. Know your limits
8. Consult a physician if pain or discomfort persists
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.
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.
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 1520 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.
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.
PREVENTING HYPOTHERMIA (COLD)
• Wear appropriate clothing when training
• Wear proper footwear
• Cover the head and hands
• Make sure to do a warm-up