2. 9-2
How can you prevent injuries?
• With physical activity comes the possibility
of injury
• Improving fitness should make an
individual less susceptible to injury
• Overloading the system is necessary to
improve fitness
• Practicing safe fitness requires
appropriate fitness program planning
3. 9-3
• Pain is an indicator of a problem
– Must exercise common sense
• Injuries are often preventable
• Individuals often start at a level that is too
advanced or progress too quickly
– May predispose the individual to injury
• If physically inactive:
– Must progress slowly
– Gradually increase the level of activity
4. 9-4
What types of injuries might
occur in an exercise program?
• Fractures
• Contusions
• Sprains
• Strains
• Muscle soreness
• Tendinitis
• Bursitis
5. 9-5
Low Back Pain
• One of the most common, annoying, and
disabling ailments
• Causes
– Imbalance between strength and flexibility of
various muscle groups associated with the
low back
• Preventing low back pain
– Avoid unnecessary stresses and strains in
daily life
– Avoid postures and positions that can cause
injury
6. 9-6
Treatment and Management of
Injuries
• First aid and management techniques are
fairly simple and straightforward
• With all injuries some degree of swelling
will occur
– First aid is critical for controlling swelling
– Use RICE Principle to control swelling
• Rest, Ice, Compression, Elevation
7. 9-7
What exercises should be
avoided?
• Over time a number
of exercises have
been identified that
could predispose
various body parts to
injury
Figures 9-4, 5, 11
9. 9-9
What precautions should be
taken when exercising in hot or
cold environments?
• Exercising in the heat:
– Must be prepared and use caution
– Illness and heat stress are preventable
– Body temperature must be maintained within
a normal range
10. 9-10
• Heat cramps:
– Painful muscle spasms (calf, abdominal) due
to excessive water loss and electrolyte
imbalance
• Heat exhaustion:
– Result of inadequate fluid replacement
• Heatstroke:
– Serious life-threatening condition, with
unknown specific cause
– Breakdown of thermoregulatory mechanism
11. 9-11
Heat illnesses can be prevented:
– Acclimatization
– Wear proper clothing
• When exercising in the heat, wear as little clothing
as possible to aid in evaporation
• Use of sunscreen and sunglasses is also
recommended when being exposed to sun for
extended periods of time
– Use common sense
• Be aware of hottest part of the day, and
temperature of training surfaces/environments
• Recognize heat-related illnesses
12. 9-12
• Conserving heat can be a major issue
when exercising in the cold
• Hypothermia:
– Significant lowering of body temperature to
below 95o
F
– Temperature, dampness, and wind can
contribute
– Typically occurs when temperature is 50o
- 60o
F, windy and damp
Exercising in the Cold
13. 9-13
Physical Activity During
Pregnancy
• Pregnancy:
– An altered physical state in which the
woman’s body undergoes a variety of
changes to support development of an unborn
baby
• Internal environment is very protective of
the unborn baby
14. 9-14
• Type of exercise:
– Dependent on physical condition of the
woman when pregnancy begins and health of
pregnancy
• Should avoid becoming overheated:
– Increases in body temperature have been
linked to birth defects (particularly in first 3
months)
• Key to exercise during pregnancy is
fitness prior to pregnancy
