PEH

• Sportsafe


  Unit focused on engaging in physical activities safely
• Engaging in physical activities like exercise and sports can lead to a healthy lifestyle, but increased injury risks can be mitigated by awareness of risk factors and implementing safety measures
• Injury


  Occurs when the body experiences a trauma or physical force beyond its resistance power, affecting tissues and organs
• Factors influencing injury resistance

  • Age
  • Congenital abnormalities
  • Equipment
• Types of sports injuries

  • Acute
  • Chronic or overuse
• Musculoskeletal structures and their acute injuries

  • Bones (breakage or bone cracks)
  • Joints (joint dislocation causing closures of the joints constrained from the normal position)
  • Ligaments (sprain causing stretch or tear of ligaments)
  • Muscles (muscle strain causing muscle tear)
  • Tendons (strain)
• Swelling is the body's inflammatory response to injuries
• Acute injuries and their common causes

  • Sprain (extending and tearing, bending or pulling force)
  • Strain (extending or pulling force during high speed increase)
  • Fracture (fall or direct hit to the body)
  • Dislocation (falling or attempting to dampen a fall)
• Chronic or overuse injuries and their common causes

  • Stress fracture (dull pressure because of high-impact or weight-bearing exercises)
  • Tendinopathy (repetitive movement in a faulty way)
  • Osteoarthritis (dull demanding proactive tasks)
  • Bursitis (dull movement with excessive tension on bursae around a joint)
• Sprains


  Hyperextension or tearing of tendons which provide mobility and stability to joints
• Strains


  Acute injury to muscles and ligaments caused by overextending, excessive contraction, twist, or tear
• Fractures


  Common sports injuries affecting upper and lower limbs due to low bone density, fall, slip, or weight bearing
• Dislocations


  Occur while playing sports, affecting the joints and forcing the bones out of the normal position
• Concussion


  Injury to the brain that alters its normal functioning, caused by damage to the head that causes rupture of blood vessels in the brain
• Stress fractures


  Small breaks in bones caused by repetitive forces and overuse
• Tendinopathy or Tendinitis


  Inflammation of muscle-tendon units caused by sudden, sharp, and repetitive movements
• Osteoarthritis


  Joint degeneration causing joint pain and grinding sensation, with potential for delayed recovery and bone death
• Bursitis


  Inflammation of the bursa (an outer muscle sac near the joints) causing pain, stiffness, and swelling
• Techniques to minimize injuries while training

  • Use sports protective gear, equipment, and proper techniques
  • Incorporate recovery plans and strategies in the training program
  • Adhere to the sport's rules and maintain sportsmanship during the contest
• Appropriate clothing or garments


  Allow easy movements during physical activity and also protect the body
• Appropriate procedures


  Developed with proper guidance of a coach, to execute movements correctly and prevent injury to musculoskeletal structures
• Appropriate gym etiquette


  • Don't drop weights at the end of sets
  • Don't leave weight plates on the ground
  • Put weight plates back to their assigned spot
  • Be aware of the designated area for each activity and equipment
• Additional appropriate gym etiquette

  • Don't use cell phones or other electronic devices during exercise
  • Allow others to use the gym equipment
  • Don't engage in horseplay
  • Don't wear jewelry or other accessories
  • Stretch and warm-up before starting to use the equipment
• Appropriate environmental conditions


  High temperatures and humidity can cause heatstroke, hypothermia, and fatigue, requiring suitable clothing to protect against harsh conditions
• Sufficient recovery


  Adequate rest between training sessions is important to rebuild musculoskeletal structures, avoiding overuse and chronic injuries
• Proper shoes


  Choose the right shoe designed for specific sports or activities, in the correct size, and suited to the individual's foot movement pattern