Fitness Planning, Exercises, and Injury Prevention Chapter 9 Injury Prevention and Safety Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. Key Terms warm up/cool-down dynamic stretching/ static stretching strains DOMS tendonitis SHARP/PIER ligaments sprains dislocations/ separation fracture shin splints stress fractures concussion weather-related injuries Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. Safety First Wear properly fitted equipment to decrease the risk of serious injury: Appropriate helmet Eye protection Mouth guards Wrist, knee, and elbow guards Protective cups (for hockey players) Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. Warm-Up Exercises Benefits of the warm-up: Increases body temperature Increases blood circulation and delivery of oxygen to the muscles Reduces risk of muscle strains and pulls Improves muscle elasticity and lubricates joints Improves range of motion in joints Will help reduce injuries &and lessen post-exercise discomfort Dynamic stretching – stretching while moving (Used in warm-up after light exercise) Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. Cool-Down Exercises Stopping abruptly after exercise can hurt the body Benefits of the cool-down: Prevents blood from pooling in muscles, which could cause dizziness or fainting Helps body discard adrenaline Reduces muscle stiffness Helps remove lactic acid and carbon dioxide Static Stretching – stationary stretching (generally cool down) Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Muscle and Tendon Strains and Tears Strains are caused by twisting or pulling a muscle or tendon Acute strains: appear suddenly and can be severe Chronic strains: occur over an extended period of time Three categories of severity: First-degree injuries Second-degree injuries Third-degree injuries Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Delayed Onset Muscle Soreness (DOMS) Thought to be a result of microscopic tearing deep within the muscle fibres Swelling can occur Can be minimized by doing proper warm-up and cool-down exercises Consult a physician if soreness continues for more than a few days Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. Tendonitis Inflammation of tendon caused by irritation due to prolonged or abnormal use Symptoms include: Pain or point tenderness of the tendon near or around a joint Stiffness and pain on the tendon which restricts movement Mild swelling, numbness, or tingling at the joint Condition named after affected tendon or joint (e.g. Achilles tendonitis, tennis elbow) Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. SHARP Signs of an injury: Swelling Heat Altered joint Redness Painful to move Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. PIER Steps to take when treating an injury: Pressure Ice Elevate Restrict and rest Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. Ligaments and Sprains Ligaments are a form of connective tissue that attach bone to bone Sprains occur when a ligament is stretched or torn due to: A direct hit on the joint An awkward landing after a jump Sprains have three categories of severity: First-degree sprain Second-degree sprain Third-degree sprain Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Dislocations and Separations Occurs when a bone is displaced from its joint Caused by collisions or falls Common in finger and shoulder joints Separation: Commonly occurs to the shoulder blade—ligaments attaching your clavicle and shoulder blade are torn & bones separate Caused by collisions or awkward falls Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Growing Pains: Osgood-Schlatter Syndrome Causes: When the epiphyseal plate gets overused Symptoms: Pain, swelling, and tenderness Pain gets worse Limping after physical activity Pain is relieved during rest Treatment: Apply the principles of PIER See your physician Rest and anti-inflammatory drugs Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. Bone and Head Injuries Fractures: Simple fracture Compound fracture Comminuted fracture Shin Splints: The tearing of connective tissue between the tibia and fibula along front shaft of shin bone Stress Fractures: Tiny cracks along the bone Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. Concussions Cause: Severe hit to head Symptoms: Feeling nauseous, dizzy, or light-headed Trouble remembering events before & after the injury Headaches, blurred vision, or sensitivity to light Mumbled or slurred speech Difficulty concentrating, thinking, or talking straight Acting out of character Feeling overly tired and wanting to just sleep Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. Concussions Grading Concussions: Grade 1: Mild: May experience some symptoms without losing consciousness Grade 2: Symptoms last longer, no loss of consciousness Grade 3: Severe: Loss of consciousness Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Weather-Related Injuries Heat Cramps Heat Exhaustion Heat Stroke Hypothermia Frostbite Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Copyright © 2010 Thompson Educational Publishing, Inc. Sunshine 101 Keep your skin covered with loose fitting clothing that can breathe easily Generously apply water- and sweat-proof sunscreen that has an SPF of 15 or greater Protect yourself with a hat or visor and sunglasses Minimize your time in the sun, particularly between 10am and 3pm Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Using Equipment Safely Part 1 Safety in the Gym: Never consume food and soft drinks or chew gum in gym Recycle all water bottles that you bring to the gym Allocate running shoes to be worn in class and never outside Never be in the gym unsupervised Obey all rules stated by your teacher Help clean up after class Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Using Equipment Safely Part 2 Safety on the Field: Check field for debris and report broken glass to your teacher Wear appropriate footwear (cleats on wet field) Do not be distracted by friends sitting in stands Clean up any waste you may leave behind Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Using Equipment Safely Part 3 Weight-Room Safety: Apply the proper lifting and spotting techniques Check cables and resistance tubing for tears and rips Keep fingers and feet clear of moving machines Do not attempt to clear weight jams by removing pins or plugs yourself Return all free weights to their original location Use a towel to wipe sweat from machines or mats Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.

Using Equipment Safely Part 4 Wear suitable clothing—use a weight belt as instructed by your teacher Never workout in an unsupervised weight-room Water bottles should be the only foodstuff in a weight room Always work out with a “training buddy” Avoid “horse play” at all times Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc.