Body conditioning, injuries, and preventing injury

Body conditioning, injuries, and preventing injury

1. What is body conditioning?

   • Physical exercise which enhances of maintains physical fitness, therefore your overall health or wellness.
   • Prepares the body for the demands of the environment.

2. Why weight train in order to prevent injury

   • Increase tendon strength.
   • Increase ligament strength.
   • Increase bone strength.
   • Reduces the risk of injury as bones are less likely to break and less damage is likely to occur to tendons and ligaments.

3. Why flexibility exercises will prevent injury

   • Increases range of movement.
   • Allows muscles to stretch further.
   • Reduces injuries such as strained and pulled muscles.
   • Allows more intense training.

4. Why endurance training will prevent injury

   • Less likely to suffer from cramp and dehydration.
   • Ensures correct technique through training.

5. Different types of injuries

   • Joint injuries
     • Sprains.
     • Disclocation.
     • Ligaments.
     • Prevention/treatment: R.I.C.E, thorough warm up.
   • Overuse injuries
     • Tennis/Golfer's elbow.
     • Shin splints.
     • Prevention/treatment: ensure the correct size/weight equipment is being used, R.I.C.E.
   • Hard tissue injuries
     • Broken bones.
     • Fractures.
     • Prevention/treatment: ensure balanced competition, R.I.C.E.
     • Stress Fracture
       • Causes: constant impact, repeated stress.
       • Sports: badminton,tennis,athletics.
       • Symptoms: small breaks,pain during/after event, tender shins.
       • Treatment: rest and recovery, low impact training.
     • Open Fracture
       • Causes: Impact with objects/people.
       • Sports: basketball, rugby, football.
       • Symptoms: bone pierced skin.
       • Treatment: bridge cast. bandage, elevation.
     • Closed Fracture
       • Causes: impact with object/person.
       • Sports: rugby, football, basketball.
       • Symptoms: clean break, no pierce of skin.
       • Treatment: keep still, warm, dial 999, bone imobolised.
     • Greenstick Fracture
       • Causes: impact, common in children.
       • Sports: hockey. football.
       • Symptoms: partial cracks in bones.
       • Treatment: bone imobolised with a cast.
     • Dislocation
       • Causes: Ball and socket joint, hard impact.
       • Sports: rugby, basketball.
       • Symptoms: limbs are limp, bone out of place, lots of pain.
       • Treatment: Put back into place, joint kept warm, tissue takes a long time to heal.
   • Soft tissue injuries
     • Pulled/strained muscles.
     • Cuts.
     • Bruises.
     • Prevention/treatment: wear protective equipment, R.I.C.E.