Chapter 4-3 Discussion Notes: AVOIDING INJURIES

1. Chapter 4-3 Discussion Notes:AVOIDING INJURIES Lesson Focus: Physical activity & sports carry inherent risk of injury. Taking proper precautions can minimize the risk of injury. Paying attention to weather, wearing proper attire, & using proper equipment can protect against injuries.

2. I. Minor Exercise-Related Injuries. A. Most exercise injuries are to the muscular & skeletal Systems, resulting from too much stress on joint or muscle. 1. Muscle Cramps- a spasm or sudden tightening of muscle, resulting from muscle irritation caused by too much stress placed on muscle of joint. - to avoid, drink cool water, salt, bite lower lip. 2. Strain- muscle has been over-worked. -results from strenuous activities your not used to.

3. I. Minor Exercise-Related Injuries: Cont. -To avoid, warm up properly, don’t go “all out” on the first day of exercise. 3. Sprain: injury to soft tissue around joints, ligaments, and tendons. - accompanied by pain, swelling, difficulty moving, may require medical attention. - to avoid, warm up properly, use proper equipment.

4. II. Treatment Of Minor Injuries A. Relieve muscle cramps through light massage, apply heat after 72 hours. B. Relieve minor sprains/strains using the R.I.C.E. method. 1. Rest: avoid used affected muscle/joint, possibly rest in bed for a day or two. 2. Ice: helps reduce pain/swelling, ice on 20 minutes, ice off 20 minutes, repeat another 20 min. 3. Compression: wrap with ace bandage to reduce swelling. Don’t cut off circulation. Not too tight! 4. Elevation: to reduce pain/swelling raise limb.

5. III. Major Exercise-Related Injuries: (medical treatment) A. Fractures: any type of break in bone requiring immobilization to heal. - fractures separating any 2 bones must be moved back in place and immobilized. - Severe fractures may be held in place by clamps, screws, or pins. B. Dislocation: bone slips from its normal joint position. - A doctor must put bone back in place and immobilize. Do not attempt this yourself!!!

6. III. Major Exercise-Related Injuries: Cont. C. Tendinitis: tendons stretched or torn from overuse. Requires rest, medication, and physical therapy to heal. D. Blows to the head: cause brain swelling resulting in unconsciousness or death (concussion). If you experience headache/dizziness, you should report it.

7. IV. Hot Weather Health Risks A. Overexertion: overworking the body or dehydration. –drink lots of water. -don’t exercise outdoors during smog alerts. B. Heat Cramps: muscle cramps from large water/salt loss through respiration/sweating. - drink plenty of water when exercising in hot weather. C. Heat Exhaustion: overheating results in cold, clammy skin from overexertion in hot, humid air. D. Heat Stroke: body loses ability to cool itself off through sweating. Life threatening. - move to cool place, sponge off with cool water- 911

8. V. Cold Weather Health Risks A. Frostbite: condition resulting from frozen body tissue. 1. To avoid – dress warm in cold weather, cover bare skin, head, nose, fingers, toes, ears. 2. Requires medical attention. B. Hypothermia: body temp becomes dangerously low. 1. body loses ability to warm itself. 2. Brain cannot function at low body temp. body systems start to shut down. 3. person may become disoriented, lose motor control, become unconscious, can lead to death. Get help immediately.

9. VI. Always Think About Safety A. Be aware of people around you. Don’t run/jog at night by yourself. B. Play at your skill level. C. Obey rules/restrictions. D. Wear proper protective equipment. E. Accept responsibility for your own safety. Choose the right time/place to exercise.