SAFETY TIPS

Objectives: At the end of the learning unit, you are able to

1. give some general tips for sensible training

2. explain how common physical injuries can be avoided
3. suggest treatment for certain injuries

All physical activities have an element of risk. That is why you avoid physical activity because
you remember earlier experiences when having such activity. You feel that all activities will
make you sore and you want to avoid this unpleasant experience. Even the most careful
physically active person can suffer an injury. However an injury that isn’t cared for properly can
escalate into a chronic problem sometimes serious enough to permanently curtail the engagement
in an activity. It is important to learn how to deal with injuries so you don’t get worse any further.

Some General Tips for sensible training are (Mazzeo 2007)

1. progress gradually in your exercises sessions

2. be sure to both warm up and cool down
3. progress from easy to advanced in the stretches, aerobic options, and strengths training exercises.
4. Learn to read your body signs. You’re going to perspire, and you’re going to tire a little. With an
effective fitness program, you may encounter some initial, slight, temporary discomfort, but not
perform to the point of exhaustion.
5. If you are unsure about a specific discomfort or pain, ask a reliable person (such as physician)
about it before containing with exercise.
6. Know the signs and symptoms like several breathlessness, poor heart rate response, insomnia,
persistent and severe muscle soreness, nausea, feeling faint dizziness and tightness or pains in the
chest.

SAFETY VAIRABLES

Location and environment

Select a convenient and physiologically safe location for your workout

Proper shoe selection

Your body can withstand the stress of exercise better if you wear shoes that shock-absorb this
pressure or exercise on a surface with a giving quality.
 Proper Clothing

Choosing what to wear for the environment in which you are exercising is important. Choose to
wear or little as possible, especially when the temperature and relative humidity are high. The
best advice for someone who exercises vigorously is to keep clothing to a towel around the neck
during exercise. The major artery from the heart to the brain is located in the neck area, and it has
to the skin surface is that area.

Fluid intake and replacement

Many people still believe in the old cliché about the detrimental effects of drinking water during
exercise. The truth is that exercisers should be encouraged to drink water during training and
competition. The fluids that we drink are extremely important to the maintenance of proper body
temperature. This is particularly true under high temperature and humidity conditions. It is
possible to lose 3 percent of body fluids without sweating noticeably. And because we do not
begin to feel thirsty until our body has lost 2 quarts of water, we should drink while exercising
whether we feel thirsty or not.

The importance of fluid replacement is not challenged. However, there is controversy regarding
the type of fluid replacement. Rehydration with water and maintenance of normal dehydration
during exercise, the following precautions are recommended.

1. Dehydration by drinking fluids containing sodium prior to exercise

2. Drink at every opportunity during exercise, preferably water. Don’t go longer than 20 minutes
without drinking, and drink at least 6 ounces each time.
3. After exercise, rehydrate with fluids containing sodium. Avoid plain water and all drinks that
increase urine production (those containing caffeine or alcohol)

Blisters

Blisters are caused by friction as the surface of the shoe rubs against the skin of the foot. The best
preventive measure is to wear shoes that fit well, not to loose or too light. Also, to help prevent
blisters, lubricate any trouble spots with petroleum jelly before you put on your shoes for a fitness
session.

If you get water blister, care for it as follows

1. Scrub the area gently with soap and water to clean thoroughly
2. Gently swab with alcohol or a surgical preparation
3. Make two incisions at the outer edge of the blister. Slowly press out the superficial fluid
4. Apply ointment or first-aid cream
5. Bandage until healed completely

Low Back Pain

 Low back pain is caused by congenital abnormalities, poor posture, postural deviations and poor
body mechanics, incorrect lifting and sitting postures. Lack of trunk flexibility and weak
abdominal muscles also contribute to low-back pain. Sudden violent twisting extension, or
hypertension movements may injure the ligaments and muscles of the back.

Prevention:

Keeping all the muscles of the trunk may prevent back problems, hamstring flexibility is also
important to prevent postural deviations and abnormal stress on the low back. Trunk flexibility
should also be emphasized to produce maximum range of motion in the back.

Treatment:

Stretching exercise can help relieve muscle spasm. To relieve spasm, lie on the back, and slowly
and alternately bring the knee to the chest. Flexibility and strengthening exercises may be
performed after acute symptoms have subsided.

Avoiding Low Back Pain

 Sitting. Sit with your lower back slightly rounded, knees bent, and feet flat on the floor.
Alternately cross your legs or use a footrest to keep your knees higher than your hips. If this
position is uncomfortable or if your back flattens when you sit, try this using a lumbar roll pillow
behind your lower back.
 Walking. Walk with your toes pointed straight ahead. Keep your back flat, head up and chin in. if
possible avoid wearing high-heeled shoes.
 Standing. When standing, support your weight mainly on your heels. With one or both knees
slightly bent. Try to keep your lower back flat by placing one foot on a stool. Don’t let your
pelvis tip forward or your back arch. Shift your weight back and forth from foot. Avoid
prolonged standing.
 Lifting. If you need to lower yourself to grasp an object bend at the knees and hips rather than at
the waist. Your feet should be shoulder width apart. Lift gradually, keeping your arms straight,
by standing up or by pushing with your leg muscles. Keep the object close to your body. Do not
twist- if you have to turn with the object. Change the position of your feet.
 Lying down. When resting or sleeping, lie down on your side with your knees and hips bent. If
you lie on your back, place pillow under your knees. Don’t lie on your stomach. Sleep on a firm
mattress.

Muscle soreness

Muscles soreness is a delayed onset of pain in a muscle following physical activities that you are
not accustomed to. It is probably the most common complaint among new exercisers. Even good
athletes experience soreness when they overexercise or exercise muscle groups other than the
ones normally used.

Muscle soreness happens for two reasons: inefficient circulation and actual injury of tissues.
Soreness due to inefficient circulation is caused by tissue swelling in reaction to the by-product of
exercise. When the muscles contract as a result of exercise, they produce several by products,
 including lactic acid, carbon dioxide and water. These wastes accumulate in the muscle tissue,
causing swelling and soreness.

Soreness can also result from minute tear or lesion in muscle tissue. These also will heal as
circulation to the area increases. Most aches and pain fade within a few days.

Prevention:

Going slowly and staying within your comfort range can prevent soreness. Avoid intense, jerky
movement and perform a variety static stretches during warm-up and cool down periods.

Treatment:

1. Anything that increases blood flow to the sore area, like doing light exercise. Gentle massage,
warm bath, heating pads, hot wet towel and whirlpool baths often help.
2. Ice or cool pack or ice massage is also recommended for the initial hour after injury
3. After icing, warm pack or heat is recommended to promote blood flow and tissue healing.
4. Apply “deep heating tub” to sore like cream, analgesic balm or ointment to create a warm feeling
in the area. But because some people experience allergic reaction to these preparations, they
should be used with caution.

Strains and Sprains

Strains and Sprains result from sudden change in direction in the movement of body part.
Stopping, starting , rotating, and turning may cause ligaments and muscles to stretch beyond their
capacity. Landing slightly out of balance when jumping or running may contribute to a strain or a
sprain, as can landing with the knees straight.

Muscle Strain

Muscle strain or pulled muscle is the sudden, painful tearing of muscle fiber during exertion.
Tearing of tissue may result and, depending upon severity, may produce burning types of pain
and swelling in the affected area.
 Prevention:

Prevention involves proper warm-up and cool down, or close attention to personal limitation.
Adequate stretching exercises before any strenuous activity will reduce the risk of muscle strain.

Treatment:

1. The strained muscle needs rest; it helps avoid further damage

2. Applying icing on the affected area
3. Elevate the injured part
4. Consult medical attention if body part is not working damage.

Sprain is more serious than strain. Sprain involves overstretching injuries of ligaments (tissues
that connect bones) as well as damage tissues surrounding the joint. Sprain produces swelling,
bruising and inflammations in or around the injured area. Sprains occur most often in the ankles,
wrists, fingers and knees.

Prevention:

1. Use proper footgear

2. Do adequate warm-up before engaging in strenuous sport or exercise
3. Do regular exercise to strengthen the ligaments and muscles
4. Give attention to your limitation
5. Maintain a healthy weight. Excessive weight causes too much stress on the joints.

Treatment:

Sprains are also treated with rest, ice, elevation, and rest. A physician’s check-up should be
considered to rule out the possibility of a fracture.
Muscle cramps

Muscle cramps is a sudden, painful, involuntary contraction of muscles. It usually affects the
lower limbs. They are caused by dehydration, imbalance of electrolytes (chemicals such as
potassium which are necessary for the processes involved in muscular contraction), or oxygen
deprivation and being in the same position for a prolonged period of time.

Prevention:

Similar to that of muscle soreness: a variety of static stretches in warm-up and cool-down with
maintaining fluid balance (drinking water) before and during exercise. Change position often to
avoid muscle cramps.

Treatment:

Forceful static stretching of the muscle for approximately 20 seconds, followed by light massage
and additional stretching if necessary (see figures below)

Hamstring (back of thigh) sit. Flex foot. Bend forward until hamstrings pull. Hold 20 seconds and
repeat of necessary. Calf exercise works, too.

Calves (gastrocnemius) stand in stride. Bend front knees until back heel comes off the floor. Keep
back leg straight and push heel to floor. Hold 20 seconds, repeat.
Quadriceps (front of thigh) stand. Use a chair for support. Bend knee of cramped leg, grasp ankle,
and pull to stretch the thigh. Hold 20 seconds. Release and repeat if necessary.

Toes and feet

Flex foot. Grasp toes and pull toward knee. Hold 20 seconds, relax and repeat if necessary.

Metatarsalgia

Metatrsalgia is a general term describing pain in the ball of the foot usually felt under the second
and third metatarsal heads. Metatarsalgia occurs gradually and is aggravate by extreme repeated
force or impact on the ball of the foot. Metatarsalgia differs from a neuroma in that pain is more
general in the area of the metatarsal heads and usually there is no sharp radiating pain to end of
the toes.

Prevention:

Wear shoes that are well padded in the metatarsal area. Exercise on resilient surfaces and avoid
repetitive impact activities, especially on the ball of the foot.

Treatment:

A pad placed directly behind the affected metatarsal heads may relieve some pressure to the area.
Ice should be applied to the area for 20-30 minutes after exercise. If pain continues even when not
exercising, stop all running and jumping activities.
Stress Fractures

Stress Fracture occur in major weight-bearing locations of the body, especially the foot
(metatarsal bones) and lower leg (tibia). A stress fracture is an impending fracture due to overuse
of the bones. Stress fractures occur gradually; usually the pain is felt directly over the affected
area. The affected area is always tender to the touch.

Prevention:

Wear proper shoes and increase exercise intensity gradually. Repetitive activities on the
unyielding surface should be avoided. After required rest, return to normal activity slowly and
gradually.

Treatment:

Repetitive jumping and excessive running should be avoided because they will cause increased
pain. Shock-absorbing arch supports may be added to the sole of the shoes. Ice should be applied
for 20-30 minutes after activity or when pain is present.

Fracture

A fracture is a complete break, a chip, or a crack in a bone. It is caused by a fall, a blow and
sometimes by even a twisting movement.

A fracture is open or closed. An open fracture involves an open wound. It occurs when an arm or
leg bends in such a way that bone ends tear through the skin. An object that goes in the skin, such
as a bullet, and breaks a bone can also cause an open fracture. In closed fractures the skim is not
broken. Closed fractures are common. Open fractures are more dangerous; they carry a risk of
infection and severe bleeding. In general, fractures are life- threatening only if they involve
breaks in large bones such as the thigh, sever an artery, or affect breathing (American Red Cross)

Dislocations

Dislocations are usually more obvious than fractures. A dislocation is the movement of a bone at
a joint away from its normal position. This movement is usually caused by a violent force tearing
the ligaments that holds the bone in place. When a bone is moved out of place, the joint no longer
functions. The displaced bone end forms a bump, a ridge, or a hollow that doesn’t normally exist.

Treatment

Physicians often recommend treating many injuries the same way- with R.I.C.E. (Rest, Ice,
Compression, Elevation)

Rest: the first components of this treatment, is required to eliminate the risk of further irritation of
the injured body parts.
Ice: it is applied to relieve the pain of the injury and to constrict the blood vessels in order to slow
and stop any internal or external bleeding associated with the injury. Never apply ice, cubes
reusable gel packs, chemical cold packs, or other forms of cold directly to your skin. Instead,
place a layer of wet toweling or elastic bandage between the ice and your skin. Ice should be
applied to a new injury for approximately 20 minutes every hour for the first 24 to 72 hours.

Compression: Compression of the injured body part can be accomplished with 4 or 6 inch- wide
elastic bandage; this applies pressure to damaged blood vessels to help stop bleeding. Be careful
though, that the compression wrap does not interfere with normal blood flow. A throbbing painful
hand or foot is an indication that the compression wrap is applied too tightly and should be
loosened.

Elevation: elevation of the injured extremity above the level of your heart also helps to control
internal or external bleeding by making the blood flow uphill to reach the injured area (Donatelle
and Davis, 402)

If your suspect a serious muscle, bone, or joint injury, you keep the injured part from
moving by using some splint. Splint is an appliance, as a wood or metal, used for keeping a
fractured limb or other injured part in a fixed position.

To immobilize a bone, a splint must include the joints above and below the fracture. To
immobilize a joint, a splint must include the bone above and below the injured joint.

RIGID SPLINTING

Step 1

Support the injured area above and below the site of the injury

Step 2

Check for feeling warmth and color

Step 3

Place the rigid splint (board) under the injured area and the joints that are above and below the
injured area.

Step 4

Tie several folded triangular bandages above and below the injured area

Step 5

Recheck for feeling, warmth, and color

SOFT SPLINTING

Step 1

Support the injured area above and below the site of the injury

Step 2

Check for feeling, warmth, and color

Step 3

Place several folded triangular bandages above and below the injury area
Step 4

Gently wrap a soft object (a folded blanket or a pillow) around the injured area

Step 5

Tie triangular bandages securely

Step 6

Recheck for feeling, warmth, and color

OTHER EXECISE-RELATED PROBLEMS, THEIR SIGNS AND SYMPTOMS AND THEIR
TREATMENT

Injury Sign/ Symptoms Treatment

Bruise Pain, swelling, Cold application,

discoloration compression , rest

Dehydration
Dry lips and tongue, Stop activity, drink plenty of
faster breathing and heart fluids preferably water
rate

Heat cramps Stop activity, get out of the

Cramps, spasms and heat stretch, massage the
muscle twitching in the painful area, drink plenty of
legs, arms and abdomen fluids

Fainting, profuse Stop activity, rest in a cool

Heat exhaustion sweating, cold/ clammy place, loosen clothing rub
skin, weak/rapid pulse, body with cool/wet towel,
weakness, headache drink plenty of fluids stay
out of heat for 2-3 days

Seek immediate medical

Hot/dry skin, no attention, request help and
sweating serious get out of the sun, bathe in
disorientation, rapid/full cold water/spray with cold
Heat stroke water/ rub body with cold
pulse, vomiting, diarrhea,
unconsciousness, high towels, drink plenty of cold
body temperature. fluids

Pain tenderness during Cold application prior to and

activity following any physical rest,
heat (if no activity is carried
out)

Shin splint
Decrease level of physical

Pain on the side of the
abdomen below the rib
cage
activity or stop altogether,
gradually increase level of
fitness

Side stitch Rest, cold application, heat

after 48 hours

Pain, tenderness, loss of

use

tendonitis
 Cold should be applied to 3-4 times a day for 15 minutes
 Heat can be applied 3 times a day for a 15 to 20 minutes

MINIMIZING RISK OF INJURY

The risk of injury during an exercise program can be minimized with appropriate
preventive measures. Proper planning appropriate clothing and equipment, and moderations are
keys to a successful fitness program.

An adequate warm-up period is essential. Warm-up should consist of static stretching and
aerobics to increase circulation.

Pain is something that merits examination. Each of us has distinct pain tolerance level.
The pain of a newly stretched muscle is different from the pain of torn muscle tissue. We must
learn to distinguish between these two types of pain. Injury- induced pain results in a burning and
searing sensation and may radiate to other parts of the body if nerves are stretched in the process.
It is never necessary to experience pain in order to improve fitness level. Except for general
muscle soreness and discomfort from shortness of breath, it is possible to develop your body
without pain and without injury
 Activity

Name:_______________________________ Score:_____________
Schedule:_________________________

I. Identification: Identify what is being asked for. Put your answer on the space provided.

__________ 1. This is caused by friction as the surface of the shoe rubs against the skin of the foot

__________ 2. It is caused by congenital abnormalities, poor posture, postural deviations and poor body
mechanics, incorrect lifting and sitting postures.

__________ 3. It is a delayed onset of pain in a muscle following physical activities that you are not
accustomed to.

__________ 4. It is a result from sudden change in direction in the movement of body part.

__________ 5.It is more serious than strain. Sprain involves overstretching injuries of ligaments (tissues
that connect bones) as well as damage tissues surrounding the joint.

__________ 6. It is a sudden, painful, involuntary contraction of muscles. It usually affects the lower
limbs.

__________ 7. It is a general term describing pain in the ball of the foot usually felt under the second and
third metatarsal heads.

__________ 8. Occur in major weight-bearing locations of the body, especially the foot (metatarsal
bones) and lower leg (tibia).

__________ 9. This is usually more obvious than fractures.

__________10. It is a complete break, a chip, or a crack in a bone. It is caused by a fall, a blow and
sometimes by even a twisting movement.

II. Practicum: Scenario ( injuries)

Deriction: Make a scenario about injuries that are possibly happened during physical activities.

Example: Basketball tournament , while players are playing 4 players collided –injuries ( ankle
sprain, back pain, bleeding eyebrow). What first aid are you going to give them? No medics at the
moment.

Rubrics:

Excellently presented with first aid drama- 100%

Satisfactory presented with first aid drama- 90%

Slightly done – 85%

Poorly done- 75%

No presentation- 60%