Chapter - 7 Physiology & injuries in sports for Class XII

Chapter - 7 Physiology & injuries in sports for Class XII Physical Education

1. Chapter - 7 Physiology & Injuries in Sports By Dr . Gajender Sharma

2. CONTENTS Physiological factors determining components of Physical F itness Effect of exercise on Cardio R espiratory S ystem Effect of exercise on M uscular System Physiological changes due to ageing Sports Injuries: Classification (Soft tissue injury: Abrasion, Contusion, Laceration, Incision, Sprain & Strain) Bone & Joint Injuries: Dislocation & Fracture Causes, Prevention and Treatment First Aid- Aim & Objectives

3. Physiological Factors Determine Strength Muscle composition : There are two types of fibres in muscles i.e. fast twitch fibres and slow twitch fibres . The muscles which consist of more percentage of fast twitch fibres will produce more strength. Size of the muscle: The strength of an individual depends on the size of muscle. As larger and bigger muscle produce more force and with the help of different methods of strength training, the size of the muscle can be increased. Body weight: there is a positive relation between body weight and strength. The individuals who are heavier are stronger than the individuals who are lighter in weight. Intensity of nerve impulse: A muscle is composed of no. of motor units. The total force of muscle depends upon the number of contracting motor units. Whenever, a stronger nerve impulse from central nervous system excite more number of motor units, the muscle will contract more strongly or it can be said that the muscle will produce more force or strength.

4. Physiological Factors for Determining Speed Muscle composition : The muscles which consist of more percentage of fast twitch fibres contract with more speed and produce a greater speed. Different muscles of the body have different percentage of fast twitch fibres . Explosive strength : it depends on the shape, size and coordination of muscles. For very quick and explosive movement, explosive strength is required. The related proportion of fast twitch fibres and slow twitch fibres determines the maximum possible speed with which the muscle can contract. Flexibility: It also determines the speed. Good flexibility allows maximum range of movements and also enables complete utilization of explosive strength. Biochemical reserves and metabolic power: muscles require more amount of energy and high rate of consumption for maximum speed performance. For this purpose the stores of ATP & CP in the muscles should be enough. If the store is less, the working process of the muscles slows down after short time.

5. Physiological Factors for Determining Flexibility Muscle strength: Flexibility depends on the level of strength. Weak muscles can become a limiting factor for achieving higher range of movement. Muscle strength is highly trainable therefore, it can enhance flexibility. Joint structure: There are several different types of joints in human body. Some of the joints intrinsically have a greater range of motion.eg. the ball and socket joint of the shoulder has the greatest range of motion. Age and gender: flexibility decreases with the advancement of age. It can be enhanced with the help of training. Gender also determines the flexibility as females tends to be more flexible than males. Internal environment: The internal environment of an athlete influences the flexibility. If internal temperature increases flexibility increases; if decreases flexibility decreases. Previous injury: Injuries to connective tissues and muscles ultimately lead to reduced flexibility

6. Immediate Effects of Exercise on Cardio-Vascular Increase in heart rate. Increase in Stroke Volume. Increase in Cardiac Output. Increase in Blood Flow. Increase in Blood Flow.

7. Long Term Effects of Exercise on the Cardiovascular System The heart and lungs become more efficient as your cardiovascular training increases. Decreased resting heart rate, which means your heart doesn’t have to beat as often to circulate blood.  Improved ability to draw in deeper and longer breaths, and take fewer breaths. Reduced risk of heart disease. Slow down the onset of fatigue. Controls high blood Pressure and hypertension.

8. Effect of Exercise on Muscular System Increase in Muscle Mass Control Extra Fat Delay Fatigue Posture Strength and Speed Blood supply in the muscles increases Number of Mitochondria Increases

9. Effect of Exercise on Respiratory System Improved tidal volume and vital capacity of lungs.  Improved aerobic and anaerobic capacity.  Avoid second wind.  Increased will power.  Faster Recovery Rate Improved gas Exchange capacity Improved maximum oxygen capacity Breathing will be more rhythmic and regular

10. Physiological Changes Due to Ageing Efficiency at work reduces General health problems start Weakness in minute structure Fatigue or easily tired Reduction in efficiency of cardio respiratory system. More Prone to cardiovascular disease. One become physically inactive A considerable loss of strength ,Speed, Endurance Body Composition also changes with inactivity. It reduced speed, agility and reaction time

11. Causes of sports injuries Improper Warming up Poor technique Not using equipment correctly Environmental factors Improper clothing and footwear Poor Nutrition Fitness levels Age & Weight/size Poor Posture Surface Overuse Fatigue

12. Prevention of Sports Injuries Pre-participation of medical check up Proper conditioning Avoid dehydration Protective Sports equipment & Gears Adequate & effectively maintained facilities Sports person’s psychological conditions & environment Adequate rehabilitation/Injury management Proper use of right techniques Balanced diet & adequate rest Use of proper skills Warming up & cooling down

13. Soft Tissue Injuries Strain  is also a muscle injury. A strain is caused by twisting or pulling a muscle or tendon. A sudden strain is caused by a recent injury, lifting heavy objects or rods in wrong way and over stressing the muscles. Chronic strain are usually caused by moving the muscles and tendons in repetition. Sprain  is a ligament injury. It may occur due to overstretching or tearing of ligaments. Many things can cause sprain. Falling, twisting, or getting hit can force a point out of its normal position. This can cause ligaments around the joints to tear. Generally, Sprain occurs at wrist and ankle joints. A brasion  is a key injury generally occurs due to friction with certain equipments or a fall over the area where bone is very close to skin. It may be caused by a fall on hard surface. As someone falls or slides on the ground, friction causes layers of the skin to rub off. A  laceration  is a wound that is produced by tearing of  soft body tissue. Contusion: It is the crushing of soft tissues by a violent external forces without breaking the continuity. Incisions  or  incised wounds  – caused by a clean, sharp-edged object such as a knife, razor, or glass splinter. Lacerations – irregular tear-like  wounds  caused by some blunt  trauma .

14. Treatment of Soft Tissue Injury Rest : Rest reduces further damage. Avoid as much movement as possible to limit further injury. Don’t put any weight on the injured part of the body. ICE: Apply a cold pack to the injury for 20 minutes every 2 hours. Continue this treatment for the first 48 -72 hours. Compression: Apply a compression bandage, such as Elastoplasts’ Crepe Bandage covering the injured area as well as the areas above and below. Compression can help to reduce bleeding and swelling. Elevation: Elevate the injured area to stop bleeding and swelling. You may want to place the injured area on a pillow for comfort and support. Referral: Refer the injured person to a qualified professional such as a doctor or physiotherapist for precise diagnosis, ongoing care and treatment.

15. Injury Assessment - TOTAPS Talk :Talk to injured athletes. Their answers will give clues as to their likely injuries and the severity of their pain level, and determine whether the athlete is alert or confused. Observe: Compare the injured site with its opposite. Are there inconsistencies, e.g. injured hand with uninjured hand, bruising, swelling, etc? Touch :Gently palpate (feel) the injured area, watching the athlete for any reactions to pain. Injured athletes will give some idea of their pain level. Acute damage may cause muscle spasm and noticeable warmth. Active movement: Proceed only if steps T O T have not suggested significant injury. Ask the athlete to move the injured part without help. If movement is impossible, severely restricted, or painful, seek medical advice. Passive movement: If movement is possible, test the range within normal limits. Check power and coordination. For upper limb injury, ask the athlete to squeeze your hands. For lower limb injury, ask the athlete to push their feet against your hands; compare the power and coordination of the two limbs. If there is a significant difference, suspect a more serious injury, and seek medical advice. Skill test: If none of the previous procedures has resulted in pain, then ask the athlete to stand and perform a test of the skills required in competition, beginning with the least demanding, and ending with the most demanding.

16. Avoid HARM! Heat  –  Heat will cause blood vessels to dilate which in turn will increase the flow of blood to the area. Avoid hot baths, showers, saunas, heat packs, and heat rubs. Alcohol  – Similar to heat, alcohol has an effect of dilating blood vessels, which in turn will increase the flow of blood to the area. Alcohol can also mask pain and the severity of the injury, which may put you at greater risk for re-injury  7 . Avoid drinking alcohol in the initial stages of healing any injury. Running/exercise  – An increase in heart rate increases the flow of blood around the body. This will cause blood to accumulate in the area faster. Take the opportunity to rest. Massage  – Massaging the area, once again, will stimulate the flow of blood to the area. Avoid massage in the initial stages of injury.

17. Types of Dislocation Dislocation of lower jaw: it occurs when the chin strikes to any other object. It may occur if mouth is opened excessively. Dislocation of shoulder joint: dislocation of shoulder joint may occur due to a sudden jerk or a fall over a hard surface. The end of the humorous comes out from the socket. In face when your shoulder dislocates, a strong force, such as a sudden blow to your shoulder. Pulls the bones in your shoulder out of place. Dislocation of hip joint: By putting maximum strength spontaneously may cause dislocation of hip joint. The end of the femur is displaced from the socket. Dislocation of wrist: A sportsperson who participates in a sports or game in which he may fall, runs the risk of getting a dislocated wrist. A miscalculated landing can also cause a dislocated wrist. Infect, it generally occurs to the person who use his hand to break his fall.

18. Prevention of Dislocation Adequate warming-up should be performed prior to any activity. Proper conditioning should be performed during preparatory period. Stretching exercises should be include in warm-up Players should be careful during training and competition. Protective equipments should be used Players should have good anticipation and concentration power Always obey the rules and regulations. Perform regular exercise around your shoulder, hip, and wrist joints etc. Avoid falls or hits as far as possible

19. Types of Fracture Stable Fracture: This is the type of fracture that occurs when an injury causes the bone to break clean, with its parts in alignment. This means that the bone maintains its original position. Transverse Fracture: A transverse fracture is one that occurs at a 90-degree angle, straight across the bone. It happens when the impact comes perpendicular to the site of injury. Comminuted Fracture: A comminuted fracture leaves the bone in fragments. It is most common after severe trauma, such as a car accident, and is more likely to occur in the hands or feet. Oblique Fracture: An oblique fracture occurs when the bone breaks at an angle. It tends to occur most often on long bones, such as the femur or tibia. This type of injury causes a visible deformity beneath the skin.

20. Types of Fracture Hairline Fracture: A hairline fracture is also known as a stress fracture and occurs mostly on the legs and feet. It is a result of repetitive movement and occurs when athletes suddenly increase the frequency or intensity of workouts such as running or jogging. Greenstick Fracture: In a Greenstick fracture, a portion of the bone breaks but not completely through. The injured bone may also bend near the broken portion. This type of injury is most common in children. Stress fracture:  More common among athletes. A bone breaks because of repeated stresses and strains. Impacted fracture  - when the bone is fractured, one fragment of bone goes into another.

21. Causes of Fracture In such sports event where there is a high impact. Traumatic, forceful and unnatural movements. Prolonged long distance walking or running. Sudden fall on hard surface. Direct strike or hit with any solid sports equipment. Osteoporosis

22. Management of Fracture Elevate the extremity and rest while bone heals itself. Apply ice to the affected part for 24 to 48 hrs If pain persists, give painkillers. If there is any need of immobilization to the affected part, use a splint After removal of swelling begin to put  partial weight on the affected area. Crutches or walking stick may be used in the beginning. After two weeks start putting normal weight. For 6 to 8 weeks, avoid the activity that caused stress fracture. Then start doing the activity slowly.

23. First-Aid First aid can be defined as the immediate assistance administered to a person suffering from a sudden illness attack or an injury. First aid is the initial intervention given to a person before taking him/her to the hospital or before professional medical help is available. It can be given by a layperson.

24. First Aid – Aims To Give Necessary Aid Before Medical Help Arrives Reduce infections It can save lives It can reduce recovery time Prevent a severe injury from becoming a chronic problem Prevent excessive blood loss Emergency Medical Supply within your home Gives you the ability to provide help in emergency situations

25. Objectives of First-Aid One set of goals of first aid is called the "Three P's": Preserve life – stop the person from dying. Prevent further injury – stop the person from being injured even more. If possible, an injured person should not be moved. ... Promote recovery – try to help the person heal their injuries.