Preventing Exercise-Related and Unintentional Injuries PowerPoint ® Lecture Slide Presentation...
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Transcript of Preventing Exercise-Related and Unintentional Injuries PowerPoint ® Lecture Slide Presentation...
Preventing Exercise-Related and Unintentional Injuries
PowerPoint® Lecture Slide Presentation
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
12
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Risks and Causes of Injury from Increased Physical Activity
Main Causes of Exercise Injury
Improper Training Techniques• Overtraining syndrome: a major cause of injury• Too much exercise with not enough recovery time
Inadequate Shoes• Runners especially benefit from proper footwear• Use shoes specifically designed for your activities
Alignment Abnormalities in Legs and Feet
Improper Exercise Techniques• Excessive distance or duration• Drastic changes in exercise routine
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Intrinsic and Extrinsic Risk Factors in Exercise
Intrinsic Factors• Age• Body size and composition• Physical fitness level• Bone density and structure• Gender (hormones)• Muscle flexibility and strengthExtrinsic Factors• Environmental conditions (terrain, surface, weather)• Equipment (footwear, clothing)• Type of activity (competitive vs. leisure)• Intensity and amount of activity• Warm-Up
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Common Conditions and Injuries
Back Pain• Cause: Muscle weakness in abdomen & lower back• Prevention: Increase flexibility & strength, reduce body fat, & improve
muscle imbalancesAcute Muscle Soreness• Cause: Excessive duration or intensity of exercise• Prevention: Begin and end exercise sessions gradually, not suddenlyDelayed-Onset Muscle Soreness• Cause: Excessive duration or intensity of exercise• Prevention: Refrain from strenuous or prolonged exerciseMuscle Strains• Cause: Overstretched muscle or muscles forced to shorten against a
heavy load• Prevention: Limit stress on muscles, and always warm-up
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Common Conditions and Injuries, continued
Tendonitis• Cause: Swelling in the tendon• Prevention: Avoid joint overuse
Ligament Sprains• Cause: Excessive force applied to a joint• Prevention: Use a brace and refrain from high-stress activities
Torn Cartilage• Cause: High force or unusual movements• Prevention: Limit activities producing excess stress on the joint or
movements taking the joint outside its normal range of motion
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Muscle Strain
Figure 12.1
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Common Injuries to Lower Extremities
Patellofemoral Pain Syndrome (PFPS)• Cause: Patella gets “off track” causing wear and pain• Prevention: Avoid stress on the knee, strengthen quadriceps, and
use proper footwear
Shin Splints• Cause: Muscle/tendon irritation, or inflammation of the
connective tissue in the lower leg• Prevention: Run on soft surfaces, wear well-padded, shock-
absorbing shoes, and advance exercise slowly
Stress Fractures• Cause: Excessive force applied to the leg or foot• Prevention: Avoid overtraining by increasing exercise load
gradually and maintain flexibility in the legs and hips
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Patellofemoral Pain Syndrome
Figure 12.3
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Shin Splints
Figure 12.4
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Stress Fractures
Figure 12.5
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Managing Injuries
Techniques for treating less-severe injuries
Initial Treatment of Exercise-Related Injuries• Objectives: decrease pain, limit swelling, prevent further injury• R.I.C.E: Rest, Ice, Compression, Elevation
Rehabilitation (increasing use as pain lessens)• Minor injury rehabilitation occurs naturally• Drawbacks: Progress is slow, damaged area may get re-injured,
lack of more aggressive treatment may prevent return of full functioning
Cryokinetics: new rehabilitation technique• Regiment of alternating ice with light exercise
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
The Cryokinetic Process
Figure 12.6
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Preventing Unintentional Injuries
Unintentional injuries are the #1 killer of people ages15-34 in the U.S.
Risk Factors for Unintentional Injury• Having an unsafe attitude• Being overly confident• Craving excitement / thrill-seeking• Using alcohol or drugs• Stress• Environmental factors (storing unsafe or
combustible chemicals, using equipment wrong)
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Leading Causes of Death Among Young Adults
Table 12.1
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Treating Unintentional Injuries
Best method: Take a first-aid or CPR course
Choking
• Abdominal thrusts (Heimlich maneuver)
Poisoning
• Check the label for key information and contact the Poison Control Center and/or 911
Bleeding • Lie the person down, remove dirt or debris from the wound, apply
pressure until the bleeding stops, don’t remove any bandages, get to an emergency room asap
Stopped Breathing or Heartbeat
• Call 911 immediately and if trained, perform cardiopulmonary resuscitation (CPR)
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
The Heimlich Maneuver
Figure 12.7