Chapter 2: Safe and Smart Physical Activity. Lesson 2.2: Physical Activity and Injury Taking Charge: Building Self-Confidence

Transcription

1 Chapter 2: Safe and Smart Physical Activity Lesson 2.2: Physical Activity and Taking Charge: Building Self-Confidence

2 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.

3 Question Injuries can occur while playing sports or because you attempt to do too much activity. What are some common types of injuries? 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. acute injuries, which result from an accident that occurs while participating; examples include spraining an ankle, straining a muscle, and breaking a bone. microtrauma. It is Lesson 2.2: Physical Activity and 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.

4 Question What is the difference between a strain and a sprain? Sprains are injuries to ligaments (sprained ankle, for example). Strains are injuries to muscles and tendons (strained hamstring muscle, for example).

5 Question What is the difference between a sign and a symptom of an injury? Signs are things the injured person or others can see: bruising swelling bleeding Symptoms are felt by the injured person: soreness sharp pain

6 Question Lesson 2.2: Physical Activity and Injuries from physical activity occur most often to skin, bones, ligaments, and tendons. What is the difference between ligaments and tendons? 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).

7 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).

8 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? The RICE principle should be followed: Rest Ice Compression Elevation

9 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? Some risky exercises that involve unnatural movements are hyperflexion (too much flexion), hyperextension (too much extension), joint twisting, compression, friction, and improper strengthening exercises.

10 Question Lesson 2.2: Physical Activity and What is meant by the term muscle balance and why is muscle balancing an important concept in a discussion of injuries? 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).

11 Question Lesson 2.2: Physical Activity and What are some of the things you can do to help prevent injury from physical activity? 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 cool-down, and use good exercise technique and avoid dangerous exercises.

12 Question What does the word moderation mean in the context of physical activity participation? Moderation means not doing too much exercise too soon, listening to your body, and if you hurt, stop exercising.

13 Taking Charge: Building Self- Confidence 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. People who lack self-confidence may avoid trying new activities or experiences, or they may prematurely quit an activity.