SAFETY IN SPORTS AND EXERCISE

Cause of Sports Injuries

Injuries damaged tissues or organs which occur when it encounters trauma or physical force that is
greater than what it can resist or absorb.

Factors influencing the ability of our tissues or organs to effectively resist force:

1. Inherent abnormality
2. Age
3. Technique
4. Fitness level
5. Equipment
6. Environmental aspects

Tensile forces act away from the center of the structure, causing a pull or stretch

Compressive forces - impact the center causing it to bend or fold

Shear forces - opposing forces toward the different ends of the structure causing it to twist

The bone is strong in resisting compressive strength.

Muscle tendon units are strong at resisting tensile forces.

Injuries in sports and fitness commonly affect the musculoskeletal structures.

Acute injuries have signs and symptoms that manifest immediately after force application (pain,
swelling)

1. Sprain overstretched ligament. Ligaments stabilize and limit joint mobility.

- Most common sprains are located at the lower limbs such as the ankle and knee
because they are subjected to stress daily.
- Anterior cruciate ligament (ACL) is a connective tissue that helps stabilize the knee
every time the muscles contract
2. Strain caused by excessive stretching that causes tears in the muscle-tendon unit
- Twist, pull, or tear of muscle tendon. Tendon is a cord of tissue that connects
muscle to bone.
- Most common strains are located at the lower limbs such as the hamstring and calf
muscle.
3. Fractures breaks in the continuity of the bone
- Most common fractures are located at the upper limbs (hand, forearm)
- More common in growing bones because it is less dense
4. Dislocations bones that are pushed out from their joint capsule
- Commonly occur in joints that allow greater range of motion
- Commonly occurs in the upper limbs (elbow, shoulder)
5. Concussion life-threatening injuries that disrupt the normal function of the brain
- A severe blow to the head could cause the blood vessels in the brain to rupture

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Chronic or overuse injuries occur after a long period of exposure to the force.

- Common among individuals who have been training for a long period of time with minimal rest
and recovery between sessions
1. Stress fractures (bone) commonly occur among runners who train for long periods without
adequate rest periods
- Repetitive workload creates a microtrauma (as thick as a strand of hair) in the
bone and gets bigger over time
- Usual are affected is the shinbone
- Does not require immobilization but the individual has to stop exercise
2. Tendinopathy (muscle-tendon unit) also called tendinitis
- Most common overuse injury in sports he muscle-tendon unit (tendinitis)
- Involves muscle-tendon unit surrounding the knee (jumpers knee)
- Includes injury caused by repetitive stress due to poor throwing techniques
(Little League Elbow)
3. Osteoarthritis (joint) wear and tear of a joint that results to its deterioration
- Friction deteriorates the cartilage that protects the bones from rubbing against
each other
- Knee joint is the common site
4. Bursitis (fluid-filled sac) bursa is a sac-like musculoskeletal structure that provides support and
cushioning to the joint
- Common in swimmers and runners
- Inflammation of bursa interrupts the surrounding structures, causing pain
during movements

Types of chronic injuries according to severity:

1. Stage I complain of pain only after the activity

2. Stage II complain during and after an activity but does not feel it during rest
3. Stage III athletes feel pain whether at rest or play

RISKS OF INJURY

Risk factors - increase the susceptibility of the individual to injury but it does not cause the injury.

1. Modifiable tournament rules, apparel

2. Non-modifiable age, gender
a. Intrinsic individual factors; muscle imbalance between muscle pairs (quadriceps, hamstrings)
are most common
b. Extrinsic environmental factors, coaching experience and qualification, use of structured
warm-up

Obese individuals and those with poor fitness level have a higher risk of getting injured.

Fractures and other acute injuries are common among youth.

Overuse injuries are common among older individuals.

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Why does a body swell after getting injured?

- The body will initiate the healing process through the inflammatory response. This removes the
damaged tissue by increasing blood flow and activating the lymphatic system to the injured site.
- Swelling is due to fluid accumulation as a result of increased blood flow and blood Bessel
permeability.
- The muscles surrounding the area contract to guard the injured site and prevent aggravation.
- The new tissue does not have the strength of the original tissue therefore it is still prone to re-
injury.

Injury Type of injury Common cause of injury

Sprain Acute Twisting or pulling force
Strain Acute Pulling force during rapid acceleration
Fracture Acute Falling or breaking a fall
Dislocation Acute Falling or breaking a fall
Stress fracture Overuse Repetitive high impact stress
Tendinopathy Overuse Repetitive movement using poor technique
Osteoarthritis Overuse Repetitive high impact stress
Bursitis Overuse Repetitive movement using poor technique

Heat illnesses

- Due to excessive dehydration and high body temperature

- If the body cannot dissipate the heat, the core body temperature increases beyond the tolerable
limit

Stroke most life-threatening case of heat illness

There is a graet risk for heat stroke when the humidity is above 80% and the temperature is above 35
degrees.

When the air temperature is high, the body is not able to effectively pass the heat into the environment.

Hypothermia the body has more heat loss than production

Hypothermie body overheats and cannot dissipate

SPORTS INJURY PREVENTION

1. Adopt a comprehensive training program a holistic program that suits an individuals needs
and demands. The program contains the correct exercise and proper execution.
2. Use protective equipment and practice correct technique injuries can be prevented by using
some protective equipment. An incorrect technique may put the musculoskeletal structure into
an awkward position which leads to injury.
3. Incorporate recovery strategies in the training program recovery provides the body time to
rebuild broken musculoskeletal structures. Eating properly and drinking adequate amount of
water can help delay fatigue and decrease risk of dehydration.
4. Follow rules and decorum during competition rules should be strictly enforced to prevent
excessive physical contact that might lead to injuries.

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NECESSARY PRECAUTIONS AND PREPARATIONS TO PREVENT INJURIES

1. Proper attire consider comfort and protection when choosing an appropriate attire. Chronic
injuries are caused by inappropriate shoes.
2. Proper technique the knowledge on how to execute the movement is just as important as the
movement.
3. Gym etiquette 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 mobile phone inside the gym
- Do not wear loose jewellery while working out
4. Proper environmental conditions the risk of getting sprained is higher when the ground is
uneven compared to a running track. Weather conditions should also be considered.
5. Adequate recovery provide the body with an adequate and proper nutrition to recover

HOW TO CHOOSE THE RIGHT KIND OF SHOES?

1. Choose a shoe specific to the sports activity. If he individual is not sure of the activity, it is
recommended that a cross-training shoe should be worn.
2. Determine appropriate shoe size foot length, foot width, arc length. When fitting a shoe, try to
do it at the end of the day when the foot is at its largest.
3. Evaluate foot movement patter shoes can help correct excessive movement which will reduce
risk of overuse injuries. Overpronation and underpronation.

CHAPTER 10

Management key factor to success in any physical and sports education programs

- Involves long-term strategic plans and programs

- Deals with tasks and accountabilities to accomplish the objectives through cooperation

Organization structural planning of roles to implement necessary functions

Importance of Management

1. Assists individuals to realize their objectives/goals

2. Provides guidelines in the collaborative strengths of people
3. Defines the groups development, efficiency and accomplishment of goals
4. Defines whether members within the group are contented, cooperating, and productive

Importance of Management in Sports Events

1. Management gives a grasp and value to the essential ideas of the fields discipline
2. Understanding management helps an individual consider having a career in a certain field
3. Majority of physical educators do certain management work; thus, skills in management will
provide better performance
4. Management is vital to collaborative effort
5. A grasp of management facilitates continuity
6. Management skills help foster good human relations

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Functions of Management

1. Planning program strategies are laid out to achieve the desired outcome
2. Organizing aids in developing a group structure with definite scope of work for every member
3. Staffing giving appropriate assignment with proper training and professional development;
establishing an ideal work environment and ensuring human resources to get the work done
4. Leading directing the organization to motivate and empower individuals
5. Controlling ensures proper plan execution

Qualities of a Good Leader

1. Administrative mind
2. Integrity
3. Good human relations
4. Healthy and fit
5. Ready to take on responsible
6. Awareness of work
7. Intellectual capacity

ROLES AND RESPONSIBILITIES OF TOURNAMENT OFFICIALS

- Enforce the rules and regulations of the game

- Ensure that the game is played safely and in order
- Inspects the safety of the field or facility
- Manage time
- Communicate properly to the coaches and players the rules and regulations of the game

Types of Officiating

1. Outside officiating external officials, usually hired, or volunteers assigned by the organizers;
officials that are not related to any team
2. Self-officiating no outside officials; players officiate the games or run the tournament

Kinds of Officials

1. Court/ field officials officials within the game court or field calling violations and penalties
2. Table officials handles time, scores, reviews, and record statistics

Bases of Good Sports Officiating

1. Ability
2. Preparation
3. Experience

Qualities of an Official

1. Confidence
2. Consistency
3. Decisiveness
4. Enjoyment/motivation

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 5. Integrity
6. Judgment
7. Poise
8. Rapport

Major considerations in selecting types of competitions or tournament

1. Type of activity
2. Number of competitors
3. Available space and time
4. Weather

TOURNAMENT FORMATS

Challenge Tournaments has levels where winners go up and losers go down ffrom their respective
positions

General Rules:

1. Players are not allowed to refuse a challenge

2. Players are not allowed to play the same opposition twice consecutively
3. The absence of a player may cause him/her to move down of position or be replaced by players
below him/her

Types of Challenge Tournaments

1. Ladder tournament players move up or down the ladder depending on how they fared in their
matches.
2. Pyramid tournament an individual can challenge anybody within the horizontal level and the
winner goes up to challenge the higher level
3. Spider Web tournament challenges can be against anyone on the next position nearer to the
center; offers more competition

Round-Robin Tournaments most commonly used and one of the top competitive tournament types
since it permits maximal play

- Ideally used for team competition playing not more than eight games
1. Round Robin each team plays a number of games depending on how many are participating
2. Lombard Round Robin used for limited allotted period
- All scored for or against points are recorded to determine the winning team
with the best ratio

Elimination Tournaments round of matches; suitable for time-constrained events but is advantageous
for maximal play

General Guidelines

1. Draw is set up in even counts of brackets to the power of two (x2)

2. Brackets not used by teams constitute a bye
3. All byes are generated from the top seeded teams

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 4. The four top seeded teams are spaced in the draw so as not to play against each other until the
later rounds
5. All games must be numbered to help the organization of the tournament

Types of Elimination Tournaments

1. Single or straight elimination a player or team loses, they get eliminated

- Usually used when time is limited while sacrificing maximum play
- Simplest to arrange and fastest way to proclaim a winner
2. Double elimination a player or team gets eliminated after losing twice