1 Safety for Physical Activities

Question 1

You can obtain information and advice about exercise safety from:
-your doctor
-a sports medicine doctor
-physiotherapist
-an exercise physiologist
- a sporting association

Answer 1

Exercise for safety advice

Question 2

Some exercises that involve fast or repetitive twisting, or long-lasting or held movements are best avoided because they can cause damage to bones and muscles.

Answer 2

Exercises that could be harmful

Question 3

Minor Injuries on Physical Activities (3)

Answer 3

Muscle cramp
Strain
Sprain

Question 4

is a spasm or sudden tightening of a muscle. It happen the muscle is tired , overworked or dehydrated. Drinking cool water
may help ease **

Answer 4

Muscle cramp

Question 5

is a condition resulting from damaging a
muscle or tendon.

Answer 5

Strain

Question 6

is an injury to the ligament surrounding a joint.
Warming up is an effective strategy for preventing these accidental injuries.

Answer 6

Sprain

Question 7

Symptoms of Sprain (3)

Answer 7

Pain
swelling
difficulty moving

Question 8

Major Injuries (3)

Answer 8

Fractures and Dislocation
Tendonitis
Concussions

Question 9

are any break in a bone. This causes swelling and often extreme pain, and it is usually
requires immobilization to heal properly.

Answer 9

Fractures

Question 10

results when a bone
is forced from its normal position at a joint.

Answer 10

Dislocations

Question 11

This is a condition in which the tendons, bands of fiber that connect muscles to the bones, are stretched or torn from overuse. Treatment included
rest, medication and physical therapy.

Answer 11

Tendonitis

Question 12

results from blows to the head and can cause swelling of the brain, resulting in unconsciousness
or even deaths. Can also lead to serious neurological problems.

Answer 12

Concussions

Question 13

The R I C E procedure

Answer 13

Rest
Ice
Compression
Elevetion

Question 14

Avoid using the affected muscle or joint for several
days

Answer 14

Rest

Question 15

Use ice to help reduce pain and swelling. Hold the towel with the wrapped ice on the affected area for 20 minutes.
Repeat the process every three waking hours for the next 72 hours.

Answer 15

Ice

Question 16

Light pressure through the use of an elastic bandage
can help reduce swelling.
The bandage should not be so
tight that it cuts off the blood supply to the area, and
it should be loosened at night.

Answer 16

Compression

Question 17

Raising the affected limb above the level of the heart
helps reduce pain and swelling, especially at night.

Answer 17

Elevation

Question 18

Sports Injury First Aid (3)

Answer 18

1. Follow the advice of your doctor.
2. These instructions are supplemental
3. Chronic injuries may require physical therapy after doctor’s diagnosis.

Question 19

Some doctors may recommend the use of non-steroid anti-inflammatory medicines such as
ibuprofen throughout the duration of the injury.
High doses of anti-inflammatory medicines can
inhibit muscle growth.

Answer 19

Medication

Question 20

Management of Inflammation (3)

Answer 20

Decrease healing time

Decrease scar tissue formation

Decrease chances of reinjury.