Lesson 1 Safety Practices in Sports and Exercise

SAFETY PRACTICES
IN SPORTS AND
EXERCISE
UNIT III EXERCISE SAFETY AND FIRST AID
CAUSES OF SPORTS INJURIES
Individuals who engage in various types of physical activities such

as sports and exercise have a higher risk of getting injured as compared
to those who practice a sedentary lifestyle. However, the potential
benefits of an active lifestyle outweigh the risks of suffering an injury.
Most of the injuries are preventable and awareness of the risk
factors will help in reducing the risk. Furthermore, vigilance and safety
measures can dramatically reduces the occurrence of injuries.
What is Injuries?
Injuries are damaged tissues or organs which occurs when it encounters

trauma or physical force that is greater that what it can resist or absorb.
The tissues are able to withstand varying degrees of stress and strain
but it will break down if it experiences an impact that is stronger than
what it can tolerate.
Factors influencing the ability of our tissues or organs to effectively

resist or absorb forces include:
- Inherent abnormality - Fitness level
- Age - equipment and;
- Technique - Environmental aspects.
Direction of Force Applied to Musculoskeletal Structure
Tissues and organs react to the
impact and direction of the force. Compressive
1. Compressive forces – impact the

center causing it to bend or fold.
2. Tensile forces – are those that act Tensile

away from the center of the structure,
causing a pull or stretch.
3. Shear forces – are opposing forces

Shear
toward the different ends of the
structure causing it to twist.
Functions of Various Musculoskeletal Structures
Structure Function Acute injury
Ligaments Stabilize joints Sprain
Tendons Attachment muscles to Strain

bones
Muscles Creates movements Strain
Bones Anchor for muscles Fracture
Joints Fulcrum for movement Dislocation

The mechanism of how the force was applied is just as important as its
impact. The bone is stronger in resisting compressive strength while
muscle-tendons units are strong at resting tensile force. An individual
who engages in various types of strenuous activities will expose his/her
body to these forces which could result to an injury.
Injuries in sports and fitness commonly affect the musculoskeletal

structures. The ligaments, tendons, muscles, and bones have inherent
strength that helps withstand strong forces. The strength properties of
each musculoskeletal structure vary according ti the density of collagen
and elastin fibers present.
In general, sports injuries can be classified into two:

In general, sports injuries can be classified into two: acute and
chronic/overuse.
• Acute injuries - have signs and symptoms (ex. pain, swelling) that
manifest immediately after force application.
• Chronic or Overuse injuries – The signs and symptoms occurs after a
long period of exposure to the force.
Sprains, strains, fractures, dislocations, and wounds are examples of

acute injuries. An excessive stretching force can cause the fibers of the
ligaments, muscle, or tendon to break. An overstretch ligament is called
a sprain.
Sprain - An overstretch ligament. Sprains can be classified as mild,
moderate, or severe, depending on the loss of function and the number
of torn fibers. A similar classification is used for a strained muscle.
Strain - A strain is also caused by excessive stretching that causes tears

in the muscle-tendon unit.
Fractures – are breaks in the continuity of the bone. It usually occurs as

a result of high impact forces that cause the bone to bend or twist.
Dislocations – are bones that are pushed out from their joint capsule.
How do overused injuries occur? How are they classified?
Over used injuries are common among individuals who have been
training for a long period of time with minimal rest and recovery
between sessions. During training, the musculoskeletal structures
receive higher loads that what it is used to However, the body has the
ability to heal and recover from this, given enough recovery time and
nutrition. Some individual that train too hard and too soon are not able
to cope with the increased demand resulting to microscopic injuries.
This microscopic injuries will accumulate over time, resulting to overuse
or chronic injury. Overuse injuries include stress fractures (bone),
tendinopathy (muscle-tendon unit), osteoarthritis (joints), and bursitis
(fluid filled sac).
Classification of Sprain and Strains According to Severity.
Category Fibers Damaged Loss of Function
Mild Minimal Tear Pain when moved

(First Degree)
Moderate Partial Tear Pain at rest and when

(Second Degree) moved
Severe Complete Tear Complete loss of

(Third Degree) function
There are three stages of overuse injuries according to severity: Stage I,
stage II, and Stage III. Athletes with Stage I injury complain of pain only
after the activity, game, or training session, While athlete with Stage II
injury complain during and after an activity but do not feel it during rest.
However, in Stage III, the athlete feels pain whether at rest or play.
Are certain individuals at more risk of getting
injured? What factors increase the risk of
injury?
There are certain characteristics or factors

that increase the likelihood of injury. These risk
factors increase the susceptibility of the individual to
injury but it does not cause the injury. Risk factors
are classified as non-modifiable (i.e., age, gender)
and modifiable (i.e., Tournament rule, apparel).
Some experts classify risk factors as intrinsic (i.e.,
quadriceps – hamstrings)where the muscle becomes
a little too tight. Since women in general have wider
hips, a high Q angle in the quadriceps is a common
risk factors among them. A high Q angle has been
associated with acute injuries to the knee joint.
According to several studies, obese individuals and those with poor
fitness level have a higher risk of getting injured. Studies also show that
injuries are associated with age. Fractures and other acute injuries are
common among the youth while overuse injuries are common among
older individuals.
Aside from intrinsic factors or characteristics inherent to the individual,

there are other factors related to the environment or extrinsic factors.
These include the use of protective equipment and footwear, coaching
experience and qualification, rule modification, and use of a structured
warm-up before the game. The evidence for these factors is not
consistent and there is a need for more high quality research (i.e.,
randomized control trails) to validate their impact on injury prevention.
Why does a body part swell after getting injured?
During the acute injuries, the body will initiate the healing process
through the inflammatory response. The inflammatory response
removes the damaged tissues by increasing blood flow and activating
the lymphatic system to the injured site. Swelling occurs due to fluid
accumulation as a result of increased blood flow and blood vessel
permeability. Aside from swelling, inflammation is also characterized by
pain, redness, and warmth. The muscles surrounding the area contract
to guard the injured site and prevent aggravation. During inflammation,
special cells remove the damaged tissues to provide a foundation where
new tissue can grow.
The lying down of new cells and blood vessels in the injured site is the actual repair
phase. The repair phase can last for several days or months, depending on the type
of injury. The new tissues does not have the strength of the original tissues and it is
still prone to re-injury. It is during the last phase or the maturation phase that the
tissue will become stronger as it aligns itself to provide maximal resistance to
tensile forces.
The entire healing process takes several months to a year to complete. There are
factors that may prolong the healing period such as too much swelling, limited blood
supply, old age, and weak muscle strength. It is important that proper care is given
to the injury to minimize delay and maximize strength of new tissues. Chronic
Injuries undergo a similar healing process but special attention should be given to
determine its cause (i.e., muscle imbalance, faulty equipment, poor technique).
Individual should refrain from training until the cause of the injury is identified, to
avoid recurrence.
Common Causes of Acute and Overuse Injuries
Injury Type of Injury Common Cause of Injury
Sprain Acute Twisting or pulling force
Strain Acute Pulling force during rapid
accumulation
Fracture Acute Falling or breaking a fall
Dislocation Acute Falling or breaking a fall
Stress Fracture Overuse Repetitive high impact stress
Tendinopathy Overuse Repetitive movement using
poor technique
Osteoarthritis Overuse Repetitive high impact stress
Bursitis Overuse Repetitive movement using
poor technique
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SAFETY PRACTICES

Individuals who engage in various types of physical activities such

Injuries are damaged tissues or organs which occurs when it encounters

Factors influencing the ability of our tissues or organs to effectively

1. Compressive forces – impact the

2. Tensile forces – are those that act Tensile

3. Shear forces – are opposing forces

Structure Function Acute injury

Ligaments Stabilize joints Sprain

Tendons Attachment muscles to Strain

Muscles Creates movements Strain

Bones Anchor for muscles Fracture

Joints Fulcrum for movement Dislocation

Injuries in sports and fitness commonly affect the musculoskeletal

In general, sports injuries can be classified into two:

Sprains, strains, fractures, dislocations, and wounds are examples of

Strain - A strain is also caused by excessive stretching that causes tears

Fractures – are breaks in the continuity of the bone. It usually occurs as

Category Fibers Damaged Loss of Function

Mild Minimal Tear Pain when moved

Moderate Partial Tear Pain at rest and when

Severe Complete Tear Complete loss of

There are certain characteristics or factors

Aside from intrinsic factors or characteristics inherent to the individual,

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