IES Pintor Luis Sáez

PHYSICAL EDUCATION DEPT.

LESSON: First Aid and injuries prevention

COURSE: 3º CSE
NAME:

FIRST AID AND INJURIES PREVENTION

1.- PREVENTIVE ASPECTS

There is a risk of injury with any type of physical activity. Generally the benefits of staying
active far outweigh the risks. With preparation and common sense, you can reduce your risk of
exercise injury and continue to gain health and fitness benefits. Keep in mind:

• - MEDICAL CHECK
• - WARMING UP AND COOLING DOWN
• - PERSONAL HYGENIE
• - POSITION HYGENIE
• - NOURISHMENT
• - CLOTHING AND FOOTWEAR
• - REST

1.1.-MEDICAL CHECK:
Have a medical check-up before doing any physical activity; mostly if you have a medical
condition, are overweight, are aged over 40 years or haven’t exercised regularly for a long time

1.2.-WARMING-UP AND COOLING DOWN:

Warming up before exercise helps to loosen muscles, increase blood flow and prepare
your whole body for exercise. Light exercise to help you cooling down slowly helps the whole
body recover from exercise. There is some proof that warming up and cooling down can reduce
muscle soreness after exercise. Warming up has also been shown to improve performance during
exercise.

1.3.-PERSONAL HYGENIE:
Draw attention to the need to wash yourself up every day and after physical activity.
Draw special attention to the genital areas and the feet, mainly in public sport facilities.

1.4.-HYGENIE POSITIONS:
Take special care with the position of your back when doing some physical exercises.
Your back should stay straight.

1.5.-NOURISHMENT:
- Drink plenty of water before, during and after activity. Dehydration reduces
exercise performance and increases the risk of heart-related illness. It can cause muscle
cramps. The easiest way to avoid dehydration is to drink lots of fluids, especially on hot, dry,
windy days. Water is usually the best choice.
- Don’t exercise if you’ve been drinking alcohol or have taken other drugs that may
affect your physical or mental state.
- Balance your food choices, don't eat too much of any one thing.
You don't have to give up foods like hamburgers, chips and ice cream to eat healthy. You just
have to be smart about how often and how much of them you eat. Your body needs nutrients like
proteins (15%), carbohydrates (55%), fat (30%) and many different vitamins and minerals.
- You should control your weight regularly.

1.6.-CLOTHING AND SPORTWEAR:

- Take responsibility for checking and maintaining the safety of the exercise area
and equipment.
- Make sure you have the correct safety equipment for the sport. Examples of
safety gear designed to protect you during exercise include helmets, protective eyewear, shoes,
wrist guards, elbow and knee pads, gloves, ...
- Avoid the hazard of poorly fitting or maintained equipment. Make sure your gear is
the correct size, fits well and is properly maintained.

1.7.-REST
- You should sleep enough time to allow your body be recovered from daily fatigue.
- Avoid exercise when in pain or fatigue.

2.- BASIC GUIDELINES

If an injury occurs:
• Stop exercise immediately to help prevent any further damage and to avoid delayed
recovery.
• Seek first aid.
• Seek treatment from a health professional sooner rather than later and follow their
advice on a safe return to activity.

3.- REMEMBER: anyone can save a life

We must take into account two basic ideas:

- Remain calm.
- Remember these guidelines: (PAS in Spanish: Proteger-Avisar-Socorrer)
1. Make sure you and the scene stay safe
2. Call for help
3. Help the injured persons applying emergency first aid when needed

4.- FIRST AID:

4.1.- WHAT WE SHOULDN´T DO…

Move the injured person
Give him water or another liquid (alcohol)
Give him medicines
Move him improperly
Take the helmet off his head in case of wearing it

4.2.- EVALUATE VITAL FUNCTIONS

- State of consciousness (tap his shoulder and talk to him)
- Pulse
- Breathing:
. Get close to the victim´s face and observe the thorax, keeping the air way open.
. Check the victim´s breathing for 10 seconds using these three steps:
a) See if there are thoracic movements
 b) Listen the air passing through the air way of victim
c) Feel if the air flowing out of the victim´s mouth hits your face
- Haemorrhage (Serious external bleeding)

4.2.- IF THE VICTIM IS BREATHING …

- Recovery position (In Spanish: Posición lateral de seguridad)

How to do it

- Kneel beside the victim and make sure that both his legs are
straight.
- Place the arm nearest to you out to you side – DO NOT place the
shoulder and elbow at right angles. This is unnecessarily painful for
people with limited range of movement and places pressure on the lower
arm.
- Bring the far arm across the chest, and hold the back of the hand
against the victim’s cheek nearest to you.
- With your other hand, grasp the far leg just above the knee and pull
it up, keeping the foot on the ground.
- Keeping their hand pressed against their cheek, pull on the far leg to
roll the victim towards you on to their side.
- Adjust the upper leg so that both the hip and knee are bent at right
angles.
- If necessary, adjust the hand under the cheek to keep the head
tilted and facing downwards to allow liquid material to drain from the
mouth.
- Check breathing regularly.

4.3.- CARDIOPULMONARY RESUSCITATION (CPR)

Cardiopulmonary resuscitation (CPR) is a lifesaving technique useful in many emergencies,

including heart attack or near drowning, in which someone's breathing or heartbeat has stopped.

It's far better to do something than to do nothing at all even if you're fearful that your
knowledge or abilities aren't 100 percent complete. Remember, the difference between doing
something and doing nothing could be someone's life.

In 2010, the American Heart Association changed its long-held acronym of ABC to CAB –
circulation, airway, breathig – to help people remember the order to perform steps of CPR. This
change emphasizes the importance of chest compressions to keep blood flowing through the
heart and to the brain.

• A) CIRCULATION:CHEST COMPRESSIONS

1.- Put the person on his/her back on a firm surface.

2.- Kneel next to the person´s neck and shoulders.
3.- Place the heel of one hand over to the center of the person´s chest, between the nipples.
Place your other hand on top of the first hand. Keep your elbows straight and position your
shoulders directly above your hands.
4.- Use your upper body weight (not just your arms) as you push straight down (compress).
Compress the chest at least 5 centimeters. Push hard at a rate of about 100 compressions a
minute.
5.- Frequency: 1/2 persons: 2 breaths/30 compressions
6.- Two persons: Change your position every two minutes

• B) MOUTH TO MOUTH BREATHING:

1.-AIRWAY: CLEAR THE AIRWAY

- Open the person´s airway using the “head-tilt, chin-lift” maneuver: put your palm on the
person´s forehead and gently tilt the head back. Then with the other hand, gently lift the chin
forward to open the airway.
- Check for normal breathing, taking 5-10 seconds: look for chest motion; listen for normal
breathing sounds and feel for the person´s breath on your cheek and ear.

2.- RESCUE BREATHING

- With the airway open, pinch the nostrils shut for mouth to mouth breathing and cover the
person´s mouth with yours, making a seal.
- Prepare to give two rescue breaths. Give the first rescue breath- lasting one second- and
watch if the chest rises. If it does rise, give the second breath. If the chest doesn´t rise,
repeat the “head-tilt, chin-lift” maneouver and then give the second breath. Thirty chest
compressions followed by two rescue breaths is considered one cycle

SUMMARY
IES Pintor Luis Sáez
PHYSICAL EDUCATION DEPT.
LESSON: First Aid and injuries prevention

COURSE: 3º CSE
NAME:

ANSWER THE FOLLOWING QUESTIONS:

1.- Prevention: Personal hygenie, What corporal zones should we take care of mostly in sport facilities?
-
-

2.- Put the name of the physiological curvatures of the back:

3.- How can we prevent dehydratation? What negative effects does it produce?
-
-
-

4.- To follow a balanced diet, What is the correct percentage of each of the nutrients?
-
-
-
5.- What is the correct order of action to follow in case of accident?
-
-
-

6.- Explain how can we check if a victim is breathing.

-
-
-
-
7.- What does the “head-tilt, chin-lift” maneouver consist of?
-
-
-

8.- Frequency of chest compressions and rescue breaths:

-

9.- When should we put an injured person in a lateral safety position?

-

10.- What is the exact point where we should apply the heart compressions ?
-