Transcript 2.2 Physical Activity and Injuries

Chapter 2: Safe and Smart Physical Activity
Lesson 2.2: Physical Activity and Injury
Taking Charge: Building Self-Confidence
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.
Lesson 2.2: Physical Activity and Injury
Question
Injuries can occur while playing sports or because
you attempt to do too much activity. What are
some common types of injuries?
Lesson 2.2: Physical Activity and Injury
Answer
Some common types of injuries are
• chronic injuries, which result from overuse or
over-training; examples include
– shinsplints,
– stress fractures,
– tennis elbow, and
– rotator cuff (shoulder) injuries.
Lesson 2.2: Physical Activity and Injury
Answer (continued)
• acute injuries, which result from an accident that
occurs while participating; examples include
– spraining an ankle,
– straining a muscle, and
– breaking a bone.
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.
Lesson 2.2: Physical Activity and Injury
Question
What is the difference between a strain and a
sprain?
Lesson 2.2: Physical Activity and Injury
Answer
• Sprains are injuries to ligaments (sprained
ankle, for example).
• Strains are injuries to muscles
and tendons (strained hamstring
muscle, for example).
Lesson 2.2: Physical Activity and Injury
Question
What is the difference between a sign and a
symptom of an injury?
Lesson 2.2: Physical Activity and Injury
Answer
• Signs are things the injured person or others can
see:
– bruising
– swelling
– bleeding
• Symptoms are felt by the injured person:
– soreness
– sharp pain
Lesson 2.2: Physical Activity and Injury
Question
Injuries from physical activity occur most often to
skin, bones, ligaments, and tendons. What is the
difference between ligaments and tendons?
Lesson 2.2: Physical Activity and Injury
Answer
• Ligaments are tissues that
connect bones together.
• For example, knee ligaments
connect the bones of the upper
and lower leg (femur to the tibia
and fibula) (see picture).
Lesson 2.2: Physical Activity and Injury
Answer (continued)
• Tendons are tissues that connect muscles to
bone.
• For example one tendon connects the muscle of
the upper leg to the kneecap (see previous
picture).
Lesson 2.2: Physical Activity and Injury
Question
When an injury happens, it needs to be treated.
For injuries such as sprains and strains, what
should be done immediately following an injury?
Lesson 2.2: Physical Activity and Injury
Answer
The RICE principle should be followed:
• Rest
• Ice
• Compression
• Elevation
Lesson 2.2: Physical Activity and Injury
Question
Some people may become injured as a result of
doing certain risky or harmful exercises. Can you
name some of the types of movements that are
risky (name movements, specific exercises will
be discussed later)?
Lesson 2.2: Physical Activity and Injury
Answer
Some risky exercises that involve unnatural
movements are
• hyperflexion (too much flexion),
• hyperextension (too much extension),
• joint twisting, compression, friction, and
• improper strengthening exercises.
Lesson 2.2: Physical Activity and Injury
Question
What are some examples of risky hyperflexion
exercises?
Lesson 2.2: Physical Activity and Injury
Answer
Some risky hyperflexion exercises are
• duckwalks (knee hyperflexion),
• bicycles (neck hyperflexion),
• yoga ploughs (neck hyperflexion),
and
• deep knee bends (knee hyperflexion).
Lesson 2.2: Physical Activity and Injury
Question
What are some examples of risky hyperextension
exercises?
Lesson 2.2: Physical Activity and Injury
Answer
Some risky hyperextension exercises are
• weightlifting with back arched,
• cobra and rocking horse,
• back bends (picture below) or wrestler’s bridge,
and
• neck circles to the rear
(picture to the right).
Lesson 2.2: Physical Activity and Injury
Question
What are some examples of risky exercises that
involve twisting, compression, or friction?
Lesson 2.2: Physical Activity and Injury
Answer
Some risky exercises that involve twisting,
compression, or friction are
• hurdle sits,
• double-leg lifts,
• standing toe touches or
windmills,
• arm circling palms down, and
• heroes (see picture).
Lesson 2.2: Physical Activity and Injury
Question
What are some examples of improper
strengthening or stretching exercises?
Lesson 2.2: Physical Activity and Injury
Answer
Some improper strengthening or stretching
exercises include
• forward arm circles,
• straight-leg sit-ups, and
• double-leg lifts (see picture).
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?
Lesson 2.2: Physical Activity and Injury
Answer
• 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).
Lesson 2.2: Physical Activity and Injury
Question
What are some of the things you can do to help
prevent injury from physical activity?
Lesson 2.2: Physical Activity and Injury
Answer
Some of the things you can do to help prevent
injury from physical activity are
• ensure a balanced training program,
• ensure that the exercise environment is safe
(good equipment),
• participate in an adequate warm-up and cooldown, and
• use good exercise technique and avoid
dangerous exercises.
Lesson 2.2: Physical Activity and Injury
Question
What does the word moderation mean in the
context of physical activity participation?
Lesson 2.2: Physical Activity and Injury
Answer
Moderation means
• not doing too much exercise too soon,
• listening to your body, and
• if you hurt, stop exercising.
Taking Charge: Building Self-Confidence
Read about Richard and Tony in the Taking Charge section
of chapter 2 (page 37).
• Self-confidence is having faith that you can be
successful in some activity. If you think you will succeed
in the activity, you have a higher level of self-confidence
than if you are unsure about how well you will do. You
are more likely to participate
in an activity if your selfconfidence level is high.
Taking Charge: Building Self-Confidence
People who lack self-confidence may avoid trying new
activities or experiences, or they may prematurely quit
an activity.
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What are some reasons people lack self-confidence?
How can they increase their confidence levels?
What advice would you have for Richard and Tony?
Fill out the questionnaire for this chapter to see how selfconfident you are about taking part in physical activities.