Chapter 9 Risks of Physical activity and exercise

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Chapter 9 Risks of Physical activity and exercise

Chapter 9 Risks of Physical activity and exercise

Problem related to physical activity and exercise • • • Biomechanical (e. g. ,

Problem related to physical activity and exercise • • • Biomechanical (e. g. , injury to various tissues or organ) Cardiovascular (risk of sudden cardiac death) Respiratory (asthma or anaphylaxis) Heat related (heat stroke) Combined (e. g. , the female triad) The occurrence of any serious health problem is very low among the general population who exercise at moderate intensity (e. g. gardening, brisk walking, or cycling)

Common injuries: Strains and Sprains • Strains are injuries to muscles, and • Sprains

Common injuries: Strains and Sprains • Strains are injuries to muscles, and • Sprains are injuries to ligaments • Both can occur during exercise without a proper warmup and cool down, and with overworking body parts. • Strains most often occur in the quadriceps, hamstring muscles and back (from improper lift techniques).

Common injury: Muscle soreness • Delayed-onset muscle soreness (DOMS) develops about 24 hours after

Common injury: Muscle soreness • Delayed-onset muscle soreness (DOMS) develops about 24 hours after you perform a new or more vigorous exercise. • You can minimize the soreness by mild stretching and warming up. • Massage may reduce the discomfort.

Common injury: Muscle cramps • Definition: A cramp is a powerful involuntary contraction when

Common injury: Muscle cramps • Definition: A cramp is a powerful involuntary contraction when the muscle refuses to relax. • Immediate relief comes when you stretch and massage the cramped muscle. • Salt and calcium are involved in the chemistry of contraction and relaxation.

R. I. C. E concept • The R. I. C. E. treatment is helpful

R. I. C. E concept • The R. I. C. E. treatment is helpful for the early treatment of acute soft tissue injuries, such as a sprain, strain, or bone injury. • R. I. C. E. stands for: Rest • Ice • Compression • Elevation

Rest • Rest is needed for the healing of injured tissue. • You should

Rest • Rest is needed for the healing of injured tissue. • You should reduce or stop using the injured area for 48 hours initially. • If you have a sprained ankle, you may need to rest completely.

Ice • Ice is useful for reducing pain and inflammation associated with an acute

Ice • Ice is useful for reducing pain and inflammation associated with an acute injury. • Ice can be applied for 20 minutes at a time, and as frequently as every hour if tolerated, or 4 to 8 times a day. • use a cold gel pack or a plastic bag filled with ice and wrap the bag of ice in a towel.

Compression • Compression of an injured or painful ankle, knee, or wrist helps to

Compression • Compression of an injured or painful ankle, knee, or wrist helps to reduce the swelling. • Elastic bandages are most commonly used. • Splints can serve a dual purpose of compression and support.

Elevation • The injured part of the body (e. g. , leg or ankle)

Elevation • The injured part of the body (e. g. , leg or ankle) should be elevated above heart level (approximately 6 to 10 inches above) to optimize venous return to the heart. • The recommended position is to lay down and use a pillow to help elevate the injured limb.

Cardiovascular system: Sudden Cardiac Arrest • There is a risk of sudden cardiac death

Cardiovascular system: Sudden Cardiac Arrest • There is a risk of sudden cardiac death during or soon after the vigorous exercise. • Sudden cardiac death is usually caused by an abrupt loss of electric stability of the heart, causing it to beat rapidly and inefficiently or stop beating completely. • Or, a myocardial infraction can occur that can be attributed to a sudden reduction in coronary blood flow causing rapid death to the heart muscle. • The cause of sudden cardiac arrest during exercise cannot be attributed to just one mechanism (Verhagon, van Sluijs & van Mechelen, 2007)

Preventing Sudden Cardiac Death During Exercise • Follow an exercise plan based on the

Preventing Sudden Cardiac Death During Exercise • Follow an exercise plan based on the individual’s medical condition and fitness level. • Providing information about the nature of exerciserelated risks and the safest way to exercise. Two thirds of sudden deaths with exercise occur during vigorous physical activity. • People should be cautioned to exercise in moderation in relation to their own exercise capacity and health status.

Cardiovascular system: Female Triad • The female triad is a combination of three interrelated

Cardiovascular system: Female Triad • The female triad is a combination of three interrelated conditions that can be associated with athletic training and competition which results in a significant health risk to female athletes: disordered eating, amenorrhea, and osteoporosis (Verhagon, van Sluijs & van Mechelen, 2007). • Many female athletes experience pressure from their coaches, peers, family, and public to have a low percentage of body fat which can drive the athlete to unhealthy eating and exercise behaviors.

Preventing the Female Triad • To provide adequate information about its causes and consequences

Preventing the Female Triad • To provide adequate information about its causes and consequences and to detect the triad early in its evolution. • Education also needs to be directed at coaches and especially among adolescent athletes and their parents. • Topics to be addressed: body weight and body fat, relationship to performance, providing nutritional education and other issues of personal wellness

Respiratory system: Asthma and Airway Hyperresponsiveness • The prevalence of asthma and airway hyperresponsiveness

Respiratory system: Asthma and Airway Hyperresponsiveness • The prevalence of asthma and airway hyperresponsiveness is high among swimmers and athletes who exercise in a cold air environment. • High-intensity physical activity can trigger asthma symptoms in athletes who have asthma. • The air temperature may be a factor, in that exposure to cold air could induce a bronchoconstrictive response.

Heat related (heat stroke) • Prolonged exposure to extreme heat as well as high

Heat related (heat stroke) • Prolonged exposure to extreme heat as well as high humidity can result in heat exhaustion or heat stroke. • The time of day to exercise is important and the hottest parts of the day should be avoided. • Either early morning, late afternoon, or in an airconditioned facility is recommended. • The type of clothing is important and should be adjusted to accommodate the heat.

Preventing Heat Stroke • Replace fluids lost through evaporation by drinking water • Adults

Preventing Heat Stroke • Replace fluids lost through evaporation by drinking water • Adults need approximately 1 milliliter of water for each kcal expended (Greenleaf, 1993) • A good precaution is to weigh yourself prior to exercising and again after and replenish the weight loss with water (Huerta & Mottinger, 2002).

Exercising in Cold Weather • Problems occur when cold weather is accompanied by wind

Exercising in Cold Weather • Problems occur when cold weather is accompanied by wind and/or wet conditions, creating a wind-chill factor. • Dress in thin layers that can be altered as the body temperature rises.

Pollution Problems • Exercising in polluted conditions or smoggy weather warrants the same caution

Pollution Problems • Exercising in polluted conditions or smoggy weather warrants the same caution as exercising during bad weather conditions. • Avoid exercising outdoors particularly in urban areas where pollutants such as carbon monoxide, ozone, and others create an adverse impact on the body. • Pollution levels are at their highest during midafternoon. Exercising during this time should be avoided.

The Continuum of Injury Risk Associated With Different Types of Activities (https: //health. gov/paguidelines/guidelines

The Continuum of Injury Risk Associated With Different Types of Activities (https: //health. gov/paguidelines/guidelines /chapter 6. aspx) Injury Risk Level (Risk Level from lower to higher) Activity Type Examples Lowest Risk Commuting Walking, bicycling Lifestyle Home repair, gardening/yard work Medium Risk Recreation/sports No contact Walking for exercise, golf, dancing, swimming, running, tennis Higher Risk Recreation/sports Limited contact Bicycling, aerobics, skiing, volleyball, baseball, softball Highest Risk Recreation/sports Collision/contact Football, hockey, soccer, basketball Lower Risk

Conclusion • Physical activity can cause injury or even death if you do not

Conclusion • Physical activity can cause injury or even death if you do not consider safety issues. • Overloading muscles and joints can lead to serious injury. • Use high quality equipment is important. • Rest can be as important as exercise for improving fitness.