Personal Fitness Lesson #6- common injuries and illnesses from training - PowerPoint Presentation

Slide1

Personal Fitness

Lesson #6- common injuries and illnesses from training

Injuries

Chronic Injuries-

result from overuse or training (ex.’s shin splints, stress fractures)

Acute Injuries-

result from an accident that occurs while participating in an activity or just by coincidence (ex.’s spraining your ankle, straining a muscle, breaking a bone)

Ligaments

Tissues that connect bone together

Common ligaments which get injured:

Anterior Cruciate Ligament

Posterior Cruciate Ligament

Tendons

Tissues that connect muscles to bone

Common tendons which get injured:

Patellar tendon

Achilles tendon

Tendinitis

Inflammation or irritation of a tendon. It can occur anywhere, but is most common in the shoulder, elbow, wrist, hip, knee, foot, or ankle.

Sprains

Injuries to ligaments

that can vary in how severe they are.

Strains

Injuries to muscles

and tendons

that can

vary in severity

Treatment of injuries

Signs vs Symptoms of injuries

Signs of Injuries

Bruising

Swelling

Bleeding

Symptoms of Injuries

Pain

Soreness

Injury prevention

Warm-up and cool down

Listen to your body (feeling pain? STOP)

Wear good shoes for whatever training you are doing

Wear the appropriate clothing for training

Hydrate

Eat properly for your training

Know your limits

Consult a physician if pain or discomfort persists

What is meant by muscle balance and why is it important in regards to injuries?

Having an equal amount of muscle on each side of a joint is important in the avoidance of injuries.

Heat illnesses while training

Heat Cramps-

painful, involuntary muscle spasms that usually occur during heavy exercise in hot environments.

The spasms may be more intense and more prolonged than are typical nighttime leg cramps. Fluid and electrolyte loss often contribute to heat cramps.

Heat Exhaustion-

a condition whose symptoms may include heavy sweating and a rapid pulse, a result of your body overheating usually as a result of prolonged exposure to or physical exertion in high temperatures

.

Heat

Stroke-

a condition caused by your body overheating, usually as a result of prolonged exposure to or physical exertion in high temperatures. This most serious form of heat injury, can occur if your body temperature rises to 104 F (40 C) or higher. Heat stroke requires emergency treatment.

Preventing heat stroke

Wear lightweight, light-colored, loose-fitting clothing.

Wear a hat if possible

Use sunscreen

Drink plenty of water before, during and after training. Drink water every 15-20 minutes. Your goal is clear, pale urine!

Avoid caffeinated beverages or alcohol.

If you must train outside, try to do it in the mornings or late evenings.

Cold weather Illnesses while training

Frostbite-

an injury caused by freezing of the skin and underlying tissues. First your skin becomes very cold and red, then numb, hard and pale. Frostbite is most common on the fingers, toes, nose, ears, cheeks and chin. Exposed skin in cold, windy weather is most vulnerable to frostbite.

Hypothermia-

a medical emergency that occurs when your body loses heat faster than it can produce heat, causing a dangerously low body temperature.

Preventing hypothermia (cold)

Wear appropriate clothing when training

Wear proper footwear

Cover the head and hands

Make sure to do a warm-up