It is important to learn how to prevent injuries and respond to them when they occur.

frostbite

hypothermia

overexertion

heat exhaustion

heat stroke

muscle cramps

strains

sprains

Safety First

Safety precautions can help you avoid injuries during physical activity.

If you become ill or injured during a physical activity, get help immediately.

Safety First

Before beginning a physical activity program, get a medical screening to identify diseases and disorders that could make it unsafe to participate in some activities.

Safety First

Use the correct safety equipment for an activity.

Pay attention to other people, objects, and the weather.

Play or exercise at your skill level and know your limits.

Warm up before exercise and cool down afterward.

Stay within the areas designated for a given activity.

Obey all rules and restrictions.

Practice good sportsmanship.

The Right Equipment

Use the Right Equipment

Wear well-fitting athletic shoes that are designed for your sport or activity.

Wear socks to cushion your feet and keep them dry.

Choose comfortable, non-binding clothes that are appropriate for the weather.

The Right Equipment

Cycling Equipment

Make sure your helmet is approved by Snell or ANSI.

Always wear a helmet that fits you properly.

Use front and rear reflectors if you must ride at night.

Wear light-colored clothing with reflective patches.

The Right Equipment

Skating orSkateboarding

Equipment

Knee and Elbow Pads

Helmet

Gloves

Wrist Guards

The Right Equipment

For contact sports, male players should wear a cup to protect the groin.

 

For non-contact sports that involve running, male players should wear an athletic supporter.

The Right Equipment

Female players should wear sports bras.

 

Special adaptive equipment helps those with disabilities take part in a variety of sports, from bowling to golf.

The Right Equipment

Using the right safety equipment can protect you from injury during physical activity.

Watching the Weather

Check the weather and avoid exercising outside during extreme weather, such as thunderstorms or blizzards.

Watching the Weather

Cold-Weather Risks

Tips for Cold-Weather Activity

Warm up and cool down, even in cold weather.

Drink plenty of fluids. Cold air can lead to dehydration.

Cover your nose and mouth to prevent breathing cold, dry air.

If you have asthma, talk to your doctor before exercising outdoors in cold weather.

Cold-Weather Risks

To treat frostbite, go to a warm place and thaw the affected areas with warm (not hot) water.

FrostbiteDamage to the skin and tissues caused by extreme cold

Cold-Weather Risks

Hypothermia can occur as a result of exposure to extreme cold, submersion in cold water, or wearing wet clothing in cold or windy weather.

HypothermiaDangerously low body temperature

Hot-Weather Risks

Heavy sweating while exercising in hot weather can lead to dehydration, or excessive loss of water from the body.

 

Drinking fluids before, during, and after physical activity can prevent dehydration.

Hot-Weather Risks

If you are exercising during hot weather, you may also need to replace sodium, chloride, and potassium.

 

Sports drinks will replace these elements.

Hot-Weather Risks

Hot-weather health problems may lead to overexertion.

OverexertionOverworking the body

Hot-Weather Risks

Overexertion can cause heat exhaustion.

Heat exhaustionA form of physical stress on the body caused by overheating

Hot-Weather Risks

Symptoms of Heat Exhaustion

Heavy sweating

Cold, clammy skin

Dizziness, confusion, or fainting

A weak, rapid pulse

Cramps

Shortness of breath

Nausea or vomiting

Hot-Weather Risks

To recover from heat exhaustion, rest in a shady area, douse yourself with cold water, and fan your skin.

 

If you don’t feel better within half an hour, seek medical help.

Hot-Weather Risks

If you recognize symptoms of heatstroke, call for medical help immediately and try to cool the person.

HeatstrokeA dangerous condition in which the body loses its ability to cool itself through perspiration

Sun and Wind Protection

Sun and wind can pose a hazard in both hot and cold weather and can lead to:

Windburn SunburnSkin

Cancer Eye

Damage

Coping with Injuries

You can treat minor sports injuries yourself, but major injuries require professional medical treatment.

You can identify and take action for both minor and major exercise-related injuries.

Minor Injuries

Minor Injuries

Blisters

Muscle Cramps

Strains

Tendonitis

Minor Injuries

Blisters are fluid-filled bumps caused by friction.

 

Well-fitting shoes and athletic socks can prevent blisters.

Minor Injuries

Muscle cramps can occur when muscles are tired, overworked, or dehydrated.

Muscle crampsSudden and sometimes painful contractions of the muscles

Minor Injuries

Warm up before exercise to reduce the risk of strains, which cause pain, swelling, and difficulty moving the affected muscle.

StrainsOverstretching and tearing a muscle

Minor Injuries

If it hurts to move a joint after you get a sprain, see your doctor.

Sprainsinjuries to the ligaments around a joint

Minor Injuries

Use the P.R.I.C.E. procedure to treat strains and minor sprains.

 

P.R.I.C.E. stands for Protection, Rest, Ice, Compression, and Elevation.

Minor Injuries

Ice the affected area for 10 to 15 minutes at a time, three times a day for two days after the injury.

Rest the muscle or joint for at least a day.

Protect the affected area with a bandage or splint to prevent further injury.

The P.R.I.C.E. Procedure

Elevate the injured area above the level of your heart to keep the swelling down.

Compress the affected area to reduce swelling.

Minor Injuries

Tendonitis is inflammation and swelling in the tendons, which are bands of fiber that connect muscles to bones.

 

Treatment may include rest, medication, physical therapy, and in rare cases, surgery.

Major Injuries

Major injuries require immediate medical care.

Fractures are broken bones.

Dislocations occur when a bone pops out of its normal position in a joint.

A concussion is an injury to the brain that can result in a severe headache, unconsciousness, or memory loss.

After You ReadReviewing Facts and Vocabulary

A health screening can identify diseases and disorders that could make participating in an activity unsafe.

1. What is the purpose of a health screening? How can it prevent injury during physical activity?

After You ReadReviewing Facts and Vocabulary

2. How should frostbite be treated? What can you do to prevent frostbite?

Thaw the area with warm water. Frostbite can be prevented by wearing appropriate cold-weather clothing.

After You ReadReviewing Facts and Vocabulary

3. Name three symptoms of heat exhaustion.

Sample answer: heavy sweating, dizziness, and weak and rapid pulse