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Physical Education and Health:

Living a Healthy Lifestyle


Chapter 7
Safety Practices in Sports
and Exercise
Lesson Objectives
• To know the definition of injury
• To identify the risk factors that
increase the risk of injury
• To know the common acute and
chronic injuries as well as their
causes
• To know helpful tips in minimizing
injury during training
What Are Injuries?

Injuries are damaged tissues or


organs which occur when it encounters
trauma or physical force that is
greater than what it can resist or
absorb.
Factors That Increase the
Risk of Injury

• Non-modifiable (i.e., age, gender)


• Modifiable (i.e., tournament rules, apparel)
• Intrinsic (i.e., individual factors)
• Extrinsic (i.e., environmental factors)
Functions of Various
Musculoskeletal
Structures and Possible Injuries
How Do Overuse Injuries
Occur? How Are They
Classified?
Category Fibers Damaged Loss of Function

Mild (First Degree) Minimal Tear Pain when moved

Moderate (Second Partial Tear Pain at rest and


Degree) when moved

Severe (Third Degree) Complete Tear Complete loss of


function
Common Causes of Acute and
Overuse Injuries
Common Acute Injuries
• Sprain
• Strain
• Fracture
• Dislocation
• Concussion
Common Chronic Injuries

• Stress Fracture
• Tendinopathy/Tendinitis
• Osteoarthritis
• Bursitis
Sports Injury Prevention
1. Adopt a Comprehensive
Training Program
2. Use protective equipment and
practice correct technique
3. Incorporate recovery
strategies in the training
program
4. Follow rules and decorum
during competition
How Can the Possibility of Getting
Injured while Training Be
Minimized?
• Proper attire. The attire should be appropriate for the
chosen activity. It is important to consider comfort and
protection when choosing an appropriate attire. A special
attention should be given when choosing footwear because
many chronic injuries are caused by inappropriate shoes. A
good pair of shoes will provide stability, support, cushion,
and comfort.
How Can the Possibility of Getting
Injured while Training Be
Minimized?
• Proper technique. An individual needs to consult a trainer
and ask for proper instruction in performing the chosen
activity or exercise. The knowledge on how to execute the
movement is just as important as the movement. The benefit
of the exercise will be compromised if it is not performed
with the correct technique. For example, poor running
mechanics can lead to patellofemoral pain and plantar
fasciitis.
How Can the Possibility of Getting
Injured while Training Be
Minimized?
• Gym etiquette. Individuals that subscribe to gym facilities
should be aware of the rules and etiquette.
How Can the Possibility of Getting
Injured while Training Be
Minimized?
• Proper environmental conditions. It is advisable to check
the environmental conditions before the exercise session.
It is possible that the area or the weather is not
conducive for the activity. The risk of getting sprained is
higher when the ground is uneven (e.g., trail) compared
to a running track. The weather conditions (e.g.,
temperature, humidity) should also be considered before
training because it can lead to heat exhaustion and
stroke (if it is too hot) or frostbite and hypothermia (if it
is too cold). There is a greater risk for heat stroke when
the humidity is above 80% and the temperature is above
35 degrees Celsius.
How Can the Possibility of Getting
Injured while Training Be
Minimized?
• Adequate recovery. The recovery period is just as
important as the workout session. It is important to
provide the body with an adequate and proper nutrition
to recover. Many chronic injuries occur because the
workload was too hard or it was performed too soon. If
pain is recurring during exercise, it is best to stop the
activity and consult a doctor or ask a fitness trainer to
modify the exercise.

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