CDC Childhood Injury Report: Patterns of Unintentional Injuries ...
Chapter 13 Lecture © 2014 Pearson Education, Inc. Preventing Exercise-Related and Unintentional...
-
Upload
benedict-shaw -
Category
Documents
-
view
225 -
download
4
Transcript of Chapter 13 Lecture © 2014 Pearson Education, Inc. Preventing Exercise-Related and Unintentional...
Chapter 13 Lecture
© 2014 Pearson Education, Inc.
PreventingExercise-Relatedand UnintentionalInjuries
© 2014 Pearson Education, Inc.
Learning Objectives
• Discuss the role of overtraining in increasing the risk of exercise-related injury
• List the signs and symptoms of overtraining• Discuss possible causes of muscle strains and
ways in which they can be avoided• Define tendonitis and discuss how it should be
treated
© 2014 Pearson Education, Inc.
Learning Objectives (cont.)
• Discuss ligament sprains and how to avoid them• Describe the most common injuries to the lower
extremities• Outline a general plan for reducing the incidence
of exercise-related injuries• Discuss the general guidelines for the treatment
of injuries• Define cryokinetics, and discuss its use in the
rehabilitation process
© 2014 Pearson Education, Inc.
Injury Risk/Causes from Physical Activity
Main Causes of Exercise Injury• Improper training techniques
– Overtraining syndrome: a major cause of injury– Inappropriate recovery period
• 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
© 2014 Pearson Education, Inc.
Intrinsic/Extrinsic Risk Factors in Exercise
Intrinsic Factors• Age• Body size and composition• Physical fitness level• Bone density and structure• Gender (hormones)• Muscle flexibility and strength
Extrinsic Factors• Environmental conditions (terrain, surface, weather)• Equipment (footwear, clothing)• Type of activity (competitive vs. leisure)• Intensity and amount of activity• Warm-up
© 2014 Pearson Education, Inc.
Common Conditions and Injuries
Back Pain• Cause: Muscle weakness in abdomen and lower back• Prevention: Increase flexibility and strength, reduce body fat,
and improve muscle imbalances• Complete Lab 13.2: Assessing Flexibility and Back Pain Risk
Acute Muscle Soreness• Cause: Excessive duration or intensity • Prevention: Begin/end exercise sessions gradually, not suddenly
Delayed-Onset Muscle Soreness• Cause: Excessive duration/intensity • Prevention: Refrain from strenuous or prolonged exercise
Muscle Strains• Cause: Overstretched muscle or muscles forced to shorten
against a heavy load• Prevention: Limit stress on muscles, always warm up
© 2014 Pearson Education, Inc.
Common Conditions and Injuries (cont.)
Tendonitis• Cause: Swelling in the tendon• Prevention: Proper exercise technique, avoiding joint
overuseLigament Sprains
• Cause: Excessive force applied to a joint• Prevention: Use a brace/refrain from high-stress
activitiesTorn Cartilage
• Cause: High force or unusual movements• Prevention: Limit high-stress activities on joint/avoid
movements outside normal range of motion
Complete Lab 13.1: Preventing Injuries During Exercise
© 2014 Pearson Education, Inc.
Common Lower Extremities Injuries
Patellofemoral Pain Syndrome (PFPS)• Cause: Patella "off track," causing wear and pain• Prevention: Use proper exercise technique, avoid stress on the
knee, strengthen quadriceps, use proper footwear
Shin Splints• Cause: Muscle/tendon irritation, or inflammation of the
connective tissue, overuse • Prevention: Run on soft surfaces, wear well-padded, shock-
absorbing shoes, advance exercise slowly
Stress Fractures• Cause: Excessive force applied to the leg or foot, overuse• Prevention: Avoid overtraining - increase load gradually,
maintain flexibility in legs/hips
© 2014 Pearson Education, Inc.
Managing Injuries
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 rehab occurs naturally– Drawbacks: Progress slow, may get re-injured, lack of more
aggressive treatment may prevent return of full functioning
• Cryokinetics: New rehab technique– Regimen of alternating ice with light exercise
© 2014 Pearson Education, Inc.
Preventing Unintentional Injuries
Unintentional injuries are #1 killer of people ages 15–34 in the United States
• 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 incorrectly)
• Check your likelihood of an unintentional injury—see Steps for Behavior Change box within the chapter
© 2014 Pearson Education, Inc.
Treating Unintentional Injuries
Best Method: Take a First-Aid or CPR Course• Choking
– Abdominal thrusts (Heimlich maneuver)
• Poisoning– Check the label for key information/contact the Poison
Control Center and/or 911
• Bleeding – Lie the person down, remove dirt/debris from wound, apply
pressure until bleeding stops, don't remove bandages, get to emergency room ASAP
• Stopped Breathing or heartbeat– Call 911 immediately; if trained, perform cardiopulmonary
resuscitation (CPR)
© 2014 Pearson Education, Inc.
Summary
• The main factors associated with exercise-related injuries are improper training techniques, inadequate shoes, and alignment problems in the legs and feet
• Exercises to increase flexibility and strength, reduce body fat, and improve muscle balance between the stomach and back can decrease your risk of developing back problems
• Tendonitis, or inflammation of a tendon, is one of the most common of all overuse problems associated with physical activity
• Common injuries to the lower extremities include patellofemoral pain syndrome (PFPS), shin splints, and stress fractures
© 2014 Pearson Education, Inc.
Summary (cont.)
• When treating injuries, remember the R.I.C.E. (rest, ice, compression, elevation) protocol and cryokinetics treatment
• Risk factors for accidents and injuries include unsafe attitudes, stress, drug use, and an unsafe environment
• Basic first aid involves knowing the Heimlich maneuver and how to treat bleeding and poisonings
• Do not perform CPR unless you have been certified through the American Red Cross or other credible program