Aerobic Fitness and Flexibility

Aerobic (Cardiovascular) Fitness

• Cardiovascular fitness aids the heart and cardiovascular system in delivering oxygen and energy to the body.
• It lowers risks of cardiovascular diseases, hypertension, and diabetes.
• Engaging in activities using large muscle groups help achieve cardiovascular fitness.
• Walking, jogging, running, swimming, skating, cycling, and climbing are examples.

Improved Joint Flexibility and Range of Motion

• Flexibility is the range of motion of joints, or their ability to move freely.
• It includes muscle mobility for greater movement around joints.
• Range of motion is the distance and direction joints can move.
• Sports improve flexibility and range of motion, and also strengthen joint-stabilizing muscles.
• Stable joints promote correct posture, reducing the risk of musculoskeletal pain, uneven joint wear, arthritis, and muscle-tension headaches.
• Flexible muscles reduce injury during physical activity and conserve energy, improving performance.

Improved Muscular Strength and Endurance

• Muscular strength is the force muscles exert or the weight lifted.
• Muscular endurance is the repetition count of an exertion or moving a weight before exhaustion.
• Strength and endurance allow activities like carrying bags and pushing carts without fatigue and reduce injury risk.
• Resistance exercises, like strength/weight training/weightlifting, challenge the muscular system, resulting in strength and endurance.
• These exercises tone, firm, and define muscles, and also enhance lean muscle mass, bone density, joint flexibility, range of motion, balance, agility, and coordination.
• They strengthen the heart, tendons, and ligaments.
• Exercise can help control blood pressure.
• Favorable changes in body shape may boost confidence and self-esteem.

Other Benefits of Sports and Physical Activities

• Sports and physical activities contribute to efficient heart and lung function, stimulate the production of new blood vessels, and improve overall cardiovascular health.
• They stabilize blood sugar levels and help insulin absorb glucose into cells and muscles.
• Sports manage weight by burning calories and eliminating extra fats, so those who engage in sports are naturally leaner and fitter.
• Sports help maintain lower levels of bad cholesterol, with higher good cholesterol levels in athletes compared to sedentary people.
• Sports and physical activities help maintain a healthy heart and blood vessels, preventing hypertension.
• Sports and physical activities stimulate blood circulation, ensuring nutrient circulation throughout the body, keeping it oxygenated, healthy, and active.
• They increase hemoglobin levels and blood volume.
• Sports strengthen the immune system by increasing the rate at which white blood cells reach every part of the body.
• Increased sweat production and body temperature remove toxins and inhibit bacterial growth.

Kinds of Injury

• Overuse, direct impact, and excessive force are common causes of sports injuries.
• Injuries are classified into acute and chronic.
• An acute injury is trauma to a muscle, bone, or joint from specific impacts.
• A chronic injury is from repetitive overuse of a body part during sport or exercise.

Examples of Injury

• Abrasion: Injury caused by rubbing or scraping the skin.
• Bruise: Injury causing ruptured small blood vessels and discoloration without a skin break.
• Concussion: Mild, reversible brain injury from a head blow, potentially with loss of consciousness.
• Cut: Wound caused by a sharp object or instrument.
• Groin Strain: Overstretched or torn adductor muscles in the inner thigh, common in running and jumping sports.
• Hamstring Strain: Injury caused by overstretched muscles or tear to the tendons and large muscles at the back of the thigh, that can be classified as mild or be severe.
• Knee Joint Injuries: Affect the bones, cartilage, ligaments, and tendons of the knee.
• Common examples are factures, dislocations, sprains, and ligament tears.
• Nose Injuries: Injuries to the nose or surrounding areas causing bloody/broken nose; pain, swelling, bruising.
• Sprain: Sudden or violent twist of a joint with stretching or tearing of ligaments.
• Stress Fracture: Small crack or severe bruising in a bone, usually caused by overuse that is common in runners and jumping sports athletes.

First Aid for Sprains, Strains, and Joint Injuries

• The suggestions on immediate treatment for sprains, strains, and joint injuries to prevent further damage are as follows:

RICER Strategy

• Rest: Isolate the injured part and avoid using it for 48-72 hours.
• Ice: Apply ice for 20 minutes every two hours for the first 48-72 hours.
• Compression: Apply a firm elastic bandage over the injured area, extending above and below it.
• Elevation: Raise the injured area above heart level at all times.
• Referral: See a doctor as soon as possible.

No HARM Strategy

• No Heat: Heat increases bleeding.
• No Alcohol: Alcohol increases bleeding and swelling.
• No Running: Exercise/running increases blood flow which delays healing
• No Massage: Massage increases swelling and bleeding and delays healing.

First Aid for Nosebleeds

• Stop any activity.
• Lean your head forward while you are sitting.
• Pinch nostrils and breathe through mouth.
• Hold nose for at least 10 minutes.
• If bleeding persists past 30 minutes, seek medical help.

Emergency Situations: Call an ambulance during the following emergencies

• Prolonged loss of consciousness
• Neck or spine injuries
• Broken bones
• Injuries on the head or face
• Eye injuries
• Abdominal injuries

Treatment for Sports Injuries

• Treatment varies by the type and severity of the injury. Seek a doctor if pain lasts more than two days. A common sprain could be a fractured bone.
• Physiotherapy can help rehabilitate the injured part with exercises to promote strength and flexibility.
• Returning to sport after injury depends on the doctor's/physiotherapist's evaluation.
• Playing before proper healing will cause more damage and delay recovery.
• A previous injury is the possible single risk factor for soft tissue injury.
• Maintain fitness by choosing exercises that do not involve the injured part during healing.
• Painkillers, like paracetamol, can be used to lessen pain.
• NSAIDs, like ibuprofen, can also reduce pain/swelling.
• Avoid giving Aspirin to children under 16.
• Immobilization should reduce movement of the injured part to lessen pain, swelling, and muscle spasm.
• Slings/splints/casts/strict bed rest may immobilize injured arms, shoulders, wrists, and legs while they heal.
• Prolonged immobilization is not usually necessary for a sprain.
• Gently try to move the joint as pain subsides.