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Target: I will be able to explain what the RICE method is used for and what each element means Pg. 47 Minor Exercise Related Injuries: 1.Muscle Cramps: Spasm or sudden tightening of a muscle because it’s tired, overworked or dehydrated. Solution: Drink cool water, massage and stretch, and apply heat
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FITNESS INJURIES
FITNESS INJURIES Target: I will be able to explain what the RICE method is used for and what each element means
Pg. 47
Minor Exercise Related Injuries:1. Muscle Cramps:
Spasm or sudden tightening of a muscle because it’s tired, overworked or dehydrated.• Solution: Drink
cool water, massage and stretch, and apply heat
2. Strain: Overworked muscles or tendons • Solution: Warm up well
and start a new activity slowly
3. Sprain- Over stretching or tearing of ligaments (tissue surrounding a joint)• Solution: Warm up
properly to prevent, and give time to heal if it does happen.
Treatment for Minor Injuries R.I.C.E• Rest- avoid using the affected muscle or
joint• Ice- 20 minutes on and 20 minutes off,
then repeat• Compression- apply light pressure with
an elastic bandage to reduce swelling• Elevation- Raise the injury above the
heart (if possible) to reduce swelling.
Major Exercise Related Injuries1. Fracture: A broken bone • May require clamps, casts, or screws
to hold the bones in place
2. Dislocation- When the bone comes out of its normal position at the joint (the place where two bones come together)• Requires a doctor to put it back into
place
3. Tendonitis: Inflammation or irritation of a tendon (a thick cord that attaches bone to muscle) because of overstretching or a tear from overuse• Treat with rest,
medication might be needed for pain
• May require physical therapy to regain full range of motion.
4. Head Injury: any trauma to the scalp, skull, or brain. (A blow to the head)• May be only a minor
bump on the skull or a serious brain injury.
• Headache or dizzy may indicate a concussion
• See a doctor immediately- may cause death.
• May result in changing sports
Weather Related Injuries:1. Dehydration: When you use or lose
more fluid than you take in
2. Heat cramps: Muscle spasms that result from loss of large amount of salt (sodium) and water • Solution: drink plenty of water before and during activities
3. Heat exhaustion: Over-heating of the body• Symptoms: Cool and pale, clammy skin, dizzy, headache, shortness of breath, nausea• Solution: Move to a cool place, elevate feet
4. Heatstroke: Failure of the body to cool itself by perspiring (sweating). • Core body temperature greater than 105 degrees Fahrenheit• Results in difficulty breathing, bright red skin, physically collapsing• Call 911 and move to a cool place if possible- use a sponge and water.
Cold Weather Health Related Risks:1. Frostbite- when body tissue freezes• Solution: cover all exposed skin when out
in cold weather and dress in layers• Seek medical attention immediately. 2. Hypothermia- when body temperature drops too low because it can’t warm itself• Occurs in cold, windy, or rainy weather• Results in Disorientation, hallucinations,
and body systems begin to shut down. • Get medical help immediately- may cause
death. Summary
OUCH!!
Pg. 46
Rest Ice
Compression Elevation
Draw a picture of each step in treating minor fitness injuries. Below each picture explain what each means. *Use a minimum of 4 colors and good grammar.