Lesson 2.2: Physical Activity and Injury Taking Charge: Building Self-Confidence Chapter 2: Safe and Smart Physical Activity

Lesson 2.2: Physical Activity and Injury

Taking Charge: Building Self-Confidence

Chapter 2: Safe and Smart Physical Activity


Lesson Objectives:• List and describe some activity-related physical injuries. • List some guidelines for preventing injuries during

physical activity. • Explain how to apply the RICE formula to the treatment

of physical injuries. • Identify different types of risky exercises.


Question

Injuries can occur while playing sports or because you attempt to do too much activity. What are some common types of injuries?


Answer

Some common types of injuries are• chronic injuries, which result from overuse or

over-training; examples include – shinsplints,– stress fractures,– tennis elbow, and– rotator cuff (shoulder) injuries.


Answer (continued)

• acute injuries, which result from an accident that occurs while participating; examples include– spraining an ankle,– straining a muscle, and– breaking a bone.


Answer (continued)

Another kind of injury is called microtrauma. It is• a small but unseen and unfelt injury,• caused by risky exercises,• caused by wear and tear over time, and• the cause of muscle or joint injuries later in life.


Question

What is the difference between a strain and a sprain?


Answer

• Sprains are injuries to ligaments (sprained ankle, for example).

• Strains are injuries to muscles and tendons (strained hamstring muscle, for example).


Question

What is the difference between a sign and a symptom of an injury?


Answer

• Signs are things the injured person or others can see:– bruising– swelling– bleeding

• Symptoms are felt by the injured person:– soreness– sharp pain


Question

Injuries from physical activity occur most often to skin, bones, ligaments, and tendons. What is the difference between ligaments and tendons?


Answer

• Ligaments are tissues that connect bones together.

• For example, knee ligaments connect the bones of the upper and lower leg (femur to the tibia and fibula) (see picture).


Answer (continued)

• Tendons are tissues that connect muscles to bone.

• For example one tendon connects the muscle of the upper leg to the kneecap (see previous picture).


Question

When an injury happens, it needs to be treated. For injuries such as sprains and strains, what should be done immediately following an injury?


Answer

The RICE principle should be followed:• Rest• Ice• Compression• Elevation


Question

Some people may become injured as a result of doing certain risky or harmful exercises. Can you name some of the types of movements that are risky (name movements, specific exercises will be discussed later)?


Answer

Some risky exercises that involve unnatural movements are

• hyperflexion (too much flexion), • hyperextension (too much extension),• joint twisting, compression, friction, and• improper strengthening exercises.


Question

What are some examples of risky hyperflexion exercises?


Answer

Some risky hyperflexion exercises are• duckwalks (knee hyperflexion),• bicycles (neck hyperflexion),• yoga ploughs (neck hyperflexion),

and• deep knee bends (knee hyper-

flexion).


Question

What are some examples of risky hyperextension exercises?


Answer

Some risky hyperextension exercises are• weightlifting with back arched,• cobra and rocking horse,• back bends (picture below) or wrestler’s bridge,

and• neck circles to the rear

(picture to the right).


Question

What are some examples of risky exercises that involve twisting, compression, or friction?


Answer

Some risky exercises that involve twisting, compression, or friction are

• hurdle sits,• double-leg lifts,• standing toe touches or

windmills,• arm circling palms down, and• heroes (see picture).


Question

What are some examples of improper strengthening or stretching exercises?


Answer

Some improper strengthening or stretching exercises include

• forward arm circles,• straight-leg sit-ups, and • double-leg lifts (see picture).


Question

What is meant by the term muscle balance and why is muscle balancing an important concept in a discussion of injuries?


Answer

• Muscle balance refers to having good fitness of muscle on each side of a joint (flexors and extensors).

• If muscles on one side are too strong injuries can occur. For example, if the extensors of the knee (the quadriceps) are too strong injury could occur in the flexors (hamstrings).


Question

What are some of the things you can do to help prevent injury from physical activity?


Answer

Some of the things you can do to help prevent injury from physical activity are

• ensure a balanced training program,• ensure that the exercise environment is safe (good

equipment),• participate in an adequate warm-up and cool-

down, and• use good exercise technique and avoid dangerous

exercises.


Question

What does the word moderation mean in the context of physical activity participation?


Answer

Moderation means• not doing too much exercise too soon,• listening to your body, and• if you hurt, stop exercising.


Read about Richard and Tony in the Taking Charge section of chapter 2 (page 37).

• Self-confidence is having faith that you can be successful in some activity. If you think you will succeed in the activity, you have a higher level of self-confidence than if you are unsure about how well you will do. You are more likely to participate in an activity if your self-confidence level is high.


People who lack self-confidence may avoid trying new activities or experiences, or they may prematurely quit an activity.

• What are some reasons people lack self-confidence? • How can they increase their confidence levels?• What advice would you have for Richard and Tony?• Fill out the questionnaire for this chapter to see how self-

confident you are about taking part in physical activities.

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Lesson 2.2: Physical Activity and Injury Taking Charge: Building Self-Confidence Chapter 2: Safe and Smart Physical Activity