Sports Injuries

• Injuries may occur when a person engages in Moderate to Vigorous Physical Activity (MVPA).

• This includes physical activities which span from moderate progressing to vigorous intensity

• Brisk walking or cycling and jogging are examples of moderate activities while aerobic dance or cycling uphill are vigorous activities

• On the other hand, sports injuries are those that happen when playing sports or performing exercise

• Some are from accidents

• Others can result from poor training practices or improper gear

• Some people get injured when they are not in proper condition.

• No proper warm-up and stretching before you play or exercise can also lead to injuries

Types of sports injuries

• Types of sports injuries

  • Sprain: tear of ligament fibers, muscles, or tendons supporting a joint

  • Contusion or bruise: bleeding into the soft tissue caused by a direct blow

  • Concussion: caused by a direct blow to the head, varying levels of impairment of brain function

  • Dislocation: ball of a joint forced out of its socket

  • Fracture: break, crack, or shattering of a bone

  • Strains: stretching, partial tearing, or complete tearing of a tendon

Kinds of Injuries

• Kinds of injuries

  • Acute injuries: occur suddenly when playing or exercising

  • signs include

    • sudden, severe pain

    • swelling

    • inability to place weight on a leg or joint

    • extreme weakness

    • visible dislocation

  • Chronic injuries: happen after playing a sport or exercising for a long time, signs include

    • pain during activity

    • dull ache during rest

    • swelling

  Cause of Sports injuries

  • Causes of sports injuries

    • improper training practices

    • improper gear

    • poor health condition

    • lack of warm-up or stretching

Preventing sports injuries

• Preventing sports injuries

• Importance of exercise and proper precautions

• Quality of protective equipment

  • Develop a fitness plan with cardiovascular exercise, strength training, and flexibility

  • Alternate exercising different muscle groups

  • Proper cool down after exercise

  • Stay hydrated

  • Stretching exercises

  • Use the right equipment and shoes

  • Learn the right techniques for the sport

  • Rest when tired

  • Take time during strength training

  • Adequate rehabilitation for injuries

• Treating injuries

  • R.I.C.E treatment method:

  • Rest: Immobilization prevents further injury and gives the body time to recover

  • Ice: Cold reduces pain by numbing the affected area

  • Compression: Pressure keeps swelling under control

  • Elevation: Keeping the injured body part above the heart reduces swelling and the associated pain and discomfort

  Personal safety protocols before and after playing sports

  • Personal safety protocols before and after playing sports or doing physical activities

  • What to bring?

    • Water

    • Extra clothes

    • Towels and caps

  • What to do?

    • Prepare yourself. Know your limits so as not to overwork your body

    • Drink a lot of water. Do not wait to feel thirsty.

    • Change clothes. Do no let the wet cloth dry up in your body

    • Use towel. Use towel to wipe out excessive sweating

  • Dehydration and its causes

Remember this:

• When the body does not have enough fluid needed to function normally, it is dehydrated.

• Dehydration causes a person to have a dry thirsty mouth, become fatigued, have less urine yield with dark color, and in severe case, unconsciousness.

• The usual causes of dehydration are hot weather condition, too much perspiration, high fever, diarrhea, vomiting, and excessive exercise without taking in enough fluid.

• To nurse dehydration, the body will need to replenish lost fluids and electrolytes

• Drink at least eight glasses of water a day and up to 12 glasses during summer months.

• The following are terminologies that you might experience if we opt to observe personal safety protocols during Moderate to Vigorous Physical Activities (MVPA)

  • Dehydration

    • happens when the fluid in your body is used or lost more than the fluid you drink or intake.

  • Overexertion

    • This refers to the pressure one puts in himself or herself, too much pressure that leads to a simple discomfort that might extend to a more
      serious injury.

  • Hypothermia

    • usually happens when the body easily loses temperature. A person suffers hypothermia when his or her body temperature drops below 35 degrees Celsius

  • Hyperthermia

    • the opposite of hypothermia. It happens when the body temperature rises up significantly beyond the normal temperature which is 37 degrees Celsius.

Etiquette

• Definition of etiquette

  • French word "etiquette" originally meant "ticket" or "label attached to something for identification"

  • Borrowed by 16th-century Spain and altered to "etiqueta" to refer to written protocols for court behavior

  • Eventually applied to court ceremonies and documents outlining requirements

  • French speakers attributed the second sense of "proper behavior" to "etiquette"

  • English speakers adopted both the word and the second meaning in the 18th century

• Definition of etiquette according to Merriam dictionary and Collins dictionary

• Conduct or procedure required by good breeding or prescribed by authority in social or official life

• Set of customs and rules for polite behavior, especially among a particular class of people or in a particular profession

Sportsmanship

• sportsmanship is a conduct (such as fairness, respect and graciousness in winning or losing) to one participating in sport.

• Sportsmanship is playing by the rules and principles and using sports etiquette. A real sportsman observes and does all the rules in the right way.

Importance of Etiquette in Physical Education

• It enhances the social aspects of every individual.

• is essential in maintaining friendly relationships between people

• It helps us show respect for other people and vice versa

• enhances communication by breaking down barriers

• It protects the feelings of others

• It helps you feel good about others and yourself

• While doing your best, it encourages others to also do their best.

Protocols/Etiquette Before-during-after a physical activity

• Protocols/etiquette before, during, and after physical activity

  • Tips for staying safe during and after exercise

  • Wearing comfortable clothing and using appropriate gear

  • Taking warm-up and cool down exercises

  • Taking appropriate breaks

  • eating light food

  • Staying hydrated

  • being aware of weather and environmental conditions

  • Listening to your body and seeking medical advice when feeling unwell

Proper Etiquette and Safety Standards in Facilities

• Proper etiquette and safety standards in facilities

  • Reading and following rules and regulations

    • We must be knowledgeable in various rules inside the premises

  • Maintaining cleanliness and orderliness

    • Cleanliness is one basic etiquette we must observe at all times

  • Being mindful of others and not distracting them

    • Always consider other people’s time and space. Do not distract them

• Proper handling of equipment

  • Reading the manual carefully

    • Before using any equipment, you must read the manual guide to know its proper use.

  • Being alert and aware of how to use the equipment

    • You must be alert in using certain equipment and if you encounter certain problems, you must report it immediately

  • Taking good care of the equipment and maintaining cleanliness

    • You must maintain its standard and must be clean after usage.

• Etiquette guidelines in attending or joining sports as physical activity

  • Playing by the rules, playing safely, and dressing appropriately

  • Arriving on time

  • greeting others

  • Being honest about ability

  • being gracious winners and losers

Facilities Used in Physical Activities and Exercise

• Common facilities used in physical activities and exercise

  • Parks

    • it contributes to the health and well-being of the communities that surround them.

  • Recreation Center

    • a building that is open to the public where meetings are held, sports are played, and there are activities for young and old people.

  • Home

    • a place wherein you can do your physical activities and exercise whenever you want.

  • Gym

    • facility that is usually covered and is found in athletic and fitness centers and caters physical fitness purposes of physical fitness, body shaping, muscle strengthening and discipline.

  • Covered Court

    • One of the common facilities or places where physical activities or exercises can be done

Equipment used in Physical Activities and Exercise

• Beanbags

  • small bags filled with any of several materials are often used for games.

• Balls

  • Tennis ball

  • Plastic ball

  • Sponge balls

  • Paper balls

  • Foam footballs, soccer balls

• Balloons

  • It develops skills in throwing or tossing a balloon straight up in the air, and aids catching balloon.

• Pylons

  • It helps develop movement skills

• Hula Hoops

  • It is usually made of plastic used for coordination balance, mobility, kicking, hand/eye coordination, running, jumping.

• Skipping ropes:

  • Made of strings, wool, and rope

  • Strengthens the upper and lower body

  • Burns a lot of calories

• Measuring object:

  • Can be a stick, rope, measuring tape, or paper

  • Used for various physical activities

• Scarves:

  • Can be a tissue, handkerchief, paper towel, or socks

  • Helps develop motor skills

• Plastic hockey stick:

  • Helps develop hand-eye coordination and timing

• Chairs:

  • Common equipment in households

  • Can be used for various physical activities and exercises

  • Benefits include better flexibility, range of motion, increased blood circulation, and increased muscle strength

• Dumbbell:

  • Usually made of metal with cast iron

  • Works on the shoulders, chest, biceps