Physical Education 11: Sports and Injury

• Physical Education 11 covers various topics, including sports and safety practices in sports and exercises.

What is Sport?

• Sport involves physical exertion and skill.
• It is an activity where individuals or teams compete against each other.
• Many sports incorporate activities found in everyday life.
• Filipinos commonly enjoy playing basketball.
• One can experience injuries during a game against a very tough opponent.

What is Injury?

• An injury refers to damage to the body.
• Injury risk factors include poor body posture, excessive training duration and intensity, poor shoe design, and muscle imbalance.

Sports Injury

• Sports injuries are injuries that commonly occur during sports or exercise, but they are not limited to athletes.
• Acute injuries occur suddenly.
• Chronic injuries result from overuse and progress slowly over time.

Common Acute Sports-Related Injuries

• A sprain is an injury to the ligaments around a joint.
• Ligaments hold bones together.
• A sprain occurs when a ligament is stretched too far or tears, resulting in pain and swelling.

Causes of Sprain

• Ankle sprains can occur by walking or exercising on uneven surfaces, or landing awkwardly when jumping.
• Knee sprains happen during athletic activity where there is pivoting.
• Wrist sprains are frequent during a fall when landing on an outstretched hand.
• Thumb sprains related to skiing or overextension as a result of playing racket sports like tennis.
• Signs and symptoms vary based on severity, but include pain, swelling, bruising, limited mobility, and hearing or feeling a "pop."

Strain

• A strain happens when muscles and tendons are under too much sudden force or stretch, resulting in partial tears.
• Causes can be moving or lifting heavy objects incorrectly.
• Strains also happen when twisting the body abruptly or awkwardly.
• Symptoms of a strain may include muscle weakness, swelling, pain or tenderness, limited motion, redness, bruising, and muscle spasms (cramps).

Fracture

• A fracture is a break in a bone.
• Repetitive forces from running can cause stress fractures of the foot, ankle, tibia, or hip.
• Contact sports such as football and falls from a height are common causes of fractures.
• Symptoms include a visibly out-of-place/misshapen limb or joint, swelling, bleeding, bruising, intense pain, numbness, tingling, broken skin, and limited mobility.

Dislocations

• Dislocations are the separation of two bones where they meet at a joint.
• Symptoms of a dislocated joint are swelling, bruising, instability, loss of ability to move the joint, a visibly deformed joint, and pain.

Common Chronic Sports-Related Injuries

• A stress fracture is a small crack in the bone.
• They result from overuse and repetitive motions like running great distances or leaping.
• Tendonitis refers to tendon inflammation.
• Repetitive motions that gradually produce micro-tears in a tendon may cause tendonitis.

Injury Prevention

• Adopt a comprehensive training program.
• Use protective equipment and practice correct technique.
• Incorporate recovery strategies in the training program.
• Follow the rules and decorum during competition.
• Minimize injuries while training through proper attire (especially good shoes) and proper technique (ask trainer or coaches).

Gym Etiquette

• Ask for a spotter when lifting loads close to 1 RM.
• Do not drop the barbell at the end of the set.
• Put weights and dumbbells on designated racks.
• Be aware of the exercise area for each equipment.
• Do not use a mobile phone inside the gym.
• Avoid horseplay and loud voices.
• Don't wear loose jewelry while working out.
• Use proper environmental conditions and adequate recovery.
• Choose the right kind of shoes specific to the sports or activity, determine appropriate shoe size, and evaluate foot movement pattern.