REVIEWER IN P.E.

Chapter 7 & 8
SAFETY PRACTICES IN SPORTS
AND EXERCISE
Individuals who engage in various types of physical
activities such as sports and exercise have a higher risk of
getting injured compared to those who practice a
sedentary lifestyle.
Athletic or Sports Injuries - The injuries that occur during
exercise and sports commonly affect the musculoskeletal
structures of the body
- Refer to injuries to musculoskeletal structured due to
trauma
- Sports Injuries can be classified into two: Acute and
Chronic or Overuse.
- Acute Injuries refer to injuries that manifest
immediately after exposure to sudden trauma.
- Overuse Injuries refer to injuries that occur as a result
of repetitive trauma that causes small tears in the soft
tissues around the joint.
Musculoskeletal structures of the body – such as tendons
and ligaments are able to withstand varying degrees if
stress and strain, but they will break down if it experiences
an impact that is stronger than what they can tolerate.
Sprain – overstretched ligament (ex. of acute). Sprain can
be classified as mild, moderate, or severe.
Strain – also caused by excessive stretching that causes
tears in the muscle-tendon unit
Fractures – breaks in the continuity of the bone, I t usually
occurs as a result of high-impact forces that cause the
bone to bend or twist.
Dislocations – bones that are pushed out from their joint
capsule.
What are the most commonly strained muscle-tendon
units?
The most common strains are located in the lower limbs
such as the hamstring and calf muscle. This injury is
common among basketball, football, and volleyball
athletes.
Healing process - six to eight weeks, and this will be
followed by several months of therapy and athletic
reconditioning.
What are the common sites of fractures and
dislocations?
The most common sites of fracture and dislocations are in
the upper limbs.
Fractures – more common in growing bons because they
are less dense. Fractures in the upper limb occur when
individuals support their weight with their hands when they
fall or slip.
Healing process – between three weeks to several
months, depending on the severity
Normally treated with immobilization by attaching a fixator
or a cast
Dislocations – occur in joints that allow a greater range in
motion. (commonly on shoulders and elbows)
These joints are commonly affected the same with
fractures. When the bone is pushed out of its proper
alignment, the injury will cause a deformity and constant
pain. The pain will be relieved once the bone is
repositioned
 Structure Function Acute Injury Overuse Injury

Ligament Stabilizes the joint Sprain Fasciitis

Tendon Attaches muscle to bone Strain Tendinopathy

Muscle Creates movement Strain Tendinopathy

Bone Anchor for the muscle Fracture Stress fracture

Joint Fulcrum for movement Dislocation Osteoarthritis

 Category Tissue Damage Loss Function

Mild Minimal Tear Pain during movement

(1st degree)

Moderate Partial Tear Pain at rest and during movement

(2nd degree)

Severe Complete Tear Complete loss of function

(3rd degree)

OVERUSE INJURIES ARE COMMON AMONG ATHLETES WHO HAVE TRAINED FOR A LONG PERIOD OF TIME WITH
MINIMAL REST OR RECOVERY BETWEEN TRAINING SESSIONS.
THERE ARE THREE TYPES OF OVERUSE INJURY ACCORDING TO SEVERITY: STAGE I, STAGE II, AND STAGE III.
What are the most commonly sprained joints?
The injury commonly occurs when the knee twists while
weight is placed on it due to improper landing after a jump,
running too fast, or lack of proper warm-up. It is also more
common in females than in males.
Healing process - several weeks to heal, depending on it
severity.
What are the most common overuse injuries?
- Depend on the age and sport of the individual
Young athletes – tendinopathies. This is usually due to muscle
imbalance between muscle pairs.
Healing process: three weeks to several months
Older individuals – overuse injuries on the cartilage and bursae of a
joint. Osteoarthritis is the wear and tear of a joint that results in the
thinning of the cartilage between the bones.
Healing process: several months
Can heat illnesses lead to a life-threatening condition?
Heatstroke – most severe form of heat illness characterized by a temperature over 40
degrees Celsius
Heat illnesses – due to excessive dehydration and high body temperature commonly
attributed to training in poor weather conditions.
40 degrees Celsius – the risk of suffering seizures
Heat exhaustion – moderate form of heat illness due to excessive loss in water and sodium,
causing the individual to be dizzy and weak
Heat cramps – mildest form of heat illness characterized b muscle cramps, usually in the calf
muscles.
How to prevent: seek shelter away from the sun, drink plenty of water, and apply ice or a cool
towel over the head, neck, and armpit.
More ways to prevent heat illnesses:
- Avoid exercising during the warmest parts of the day
- Avoid exercising outside when the temp is above 35 degrees Celsius and the relative
humidity is above 80%
- Wear light, comfortable, and breathable clothing during exercise.
- Drink one to two cups of water every 30mins during exercise.
- Do not wait until you are thirsty before you drink water.
What are the general principles for preventing athletic
injuries?
Most sports injuries can be prevented with adequate preparation
and proper knowledge. The following strategies can minimize the
occurrence of these injuries:
1. Adopt a comprehensive training program. – the program
contains the correct exercises and proper execution as well as
posture, corrective exercises, core exercises, stability exercises,
and other exercises that will improve neuromuscular efficiency.
2. Use protective equipment and practice the correct technique. –
injuries while playing a sports or game can be prevented using
some protective equipment. An incorrect technique may put the
musculoskeletal structure into an awkward position.
3. Incorporate recovery strategies in the training program. –
recovery provides the body time to rebuild broken
musculoskeletal structures.
4. Follow the rules and decorum during competition. – these rules
should be strictly enforced to prevent excessive physical contact
that might lead to injuries.
What are the general steps for decreasing the risk of
getting injured whole training or playing?
1st – perform a risk assessment
2nd – identify which groups of individuals are more likely to
be in danger from the identified hazard.
3rd – for every identified hazard, determine the likelihood of
the event from occurring and the severity of the injury that
will be experienced by the victim.
4th – plan out steps to prevent and manage emergency
situations for hazards.
Fitness and training injuries can be prevented if an
individual takes the necessary preparations and
precautions on the following variables:
1. Proper attire – the attire should be appropriate for the
chosen activity.
2. Proper technique – an individual needs to consult a
trainer and ask for proper instruction in performing the
chosen activity.
3. Gym etiquette – individuals that subscribe to gym
facilities should be aware of the rules and etiquette.
4. Proper environmental conditions. – it is possible that
the area or the weather is not conducive for the
activity.
5. Adequate recovery – it is important to provide the body
with adequate and proper nutrition to recover.
How do I choose the right shoes to wear for training
or playing?
1. Choose a shoe specific to the sports or activity –
manufacturers employ biomechanical studies to
determine the forces that act on the foot for a specific
activity.
2. Determine the appropriate shoe size
3. Evaluate foot movement patterns – individuals should
be aware of how their feet move during physical
activity. Shoes can help correct excessive movement,
which will reduce the risk of overuse injuries
SPORTS INJURY MANAGEMENT
What is the difference between injury evaluation and
diagnosis?
An injury evaluation is NOT the same as a diagnosis. The
doctor is the only person allowed to diagnose the condition of
a patient.
Evaluation happens in the field, while the diagnostic process
occurs in the doctor’s clinic.
Injury Evaluation – to rule out the presence of a severe injury or a
life-threatening condition, how to transport the patient, and the
appropriate first aid while transporting the patient

Diagnosis – process accounts for all the information needed to see

a holistic picture of the cause and severity of the injury such as the
patient’s history. This will help the doctor develop the best
treatment protocol
Coaches and trainers are usually the first responders when athletes
get injured.
 Category Description Characteristics

Grade I Mild No loss of consciousness; condition

normalizes in less than 15mins

What types of athletic injuries are life

threatening?
Concussion or traumatic brain injury – one of
the life-threatening sports injuries characterized
Grade II Moderate No loss of consciousness; condition by a strong blow to the head that temporarily
normalizes beyond 15mins impairs brain function.
The American Academy of Neurology advised
against having athletes return to the game if
they suffer a Grade III concussion

Grade III Severe Loss of consciousness

Cardiac death/arrest – another condition that can lead to a
life-threatening event

Heatstroke – can lead to a life-threatening condition

because of shock.

Shock is a condition where there is ineffective blood circulation.

What is the first aid for heatstroke?
1. Seek shelter that is cold and away from the sun.
2. Replenish fluids and electrolytes by making the person
drink one cup every 30mins
3. Stretch the muscle-tension unit that is experiencing
cramps to relieve tension
4. Decrease body temperature by loosening clothing,
wiping body with a cool towel, or putting an ice pack
over the head or neck.
5. Check body temperature and pulse rate regularly.
Elevate the feet to help bring the blood back to the
heart
6. Bring to the closest medical facility for intravenous fluid
replacement when the temperature is above 40
degrees Celsius
7. Do not give anti-fever medications or caffeinated drinks
to the person
 Cramps Exhaustion Stroke

Muscle spasm Dizziness Fever above 40 degrees Celsius

Fatigue Weakness Weak pulse

Thirst Cool skin Dry, hot skin

Profuse sweating Dark urine Rapid breathing

How do I perform a primary survey?
There are two tell-tale signs of a life-threatening
condition: unconsciousness and absence of breathing.
The signs of breathing include rhythmic elevation and
depression of the chest cavity. In addition, the AVPU
scale is used to evaluate the level of consciousness.
If individuals cannot respond to verbal commands, a painful
stimulus such as pinching the earlobes is inflicted.
Unresponsive – if they do not flinch from the painful
stimulus
If the injured individual is breathing but unconscious, do
not move the body unless the neck and back are
stabilized to prevent complications.
Call 911. Also, use a spine board when transporting the
patient to minimize injury risk to the spinal cord.
If the injured individual is unconscious and not
breathing, alert the emergency medical services and
perform cardiopulmonary resuscitation (CPR)
CPR – is a technique that incorporates chest compression
and rescue breaths to facilitate blood flow to the brain and
prolong the life of the person
Rigid splints – made of hard materials such as wood,
plastic, and plaster of Paris
Soft splints – made of newspaper, pillows, and clothing
material
Anatomical splints – use another body part of the injured
athlete to immobilize the injured part
Musculoskeletal injuries need to be immobilized before
moving the patient to minimize aggravation.
Cervical arm sling – an effective immobilization technique
for injuries involving the upper extremities using a
What are practical ways of reducing inflammation?
Acute soft tissue injuries are managed by following the
PRICE principle:
Protect – steps that would prevent aggravation of the
injury such as splinting.
Rest – period where the athlete refrains from using the
injured body part
Ice or cryotherapy – reduces blood flow to the injured
area, helps reduce swelling.
Compression – moves the fluid outside of the injured area
and provides support to the injured body part
Elevation – uses gravity to move the fluid outside the
injured area.