PHYSICAL EDUCATION ASSIGNMENT BY SNB SIR

UNIT – VII
PHYSIOLOGY AND INJURIES IN SPORTS
 Muscular strength
One of the basic requirements for success in all movement is muscular strength. It may be defined
as the maximum force or tension a muscle can exert against a resistance.
Physiologically the muscle will increase its strength only through increasing intensity and workout.
This called the principle of overload.
The develop of strength is specific to the muscle involved in a particular activity.
 FACTORS DETERMINING STRENGTH
1. SIZE OF THE MUSCLE:- the size of the muscle determines the strength possessed by an
individual. It is well known fact bigger and larger muscles can produce more force.
2. BODY WEIGHT:- there is appositive correlation between the body weight and strength. It has
been noticed that individual with heavier body weight are stronger then the individual with the
lighter weight.
3. MUSCLE COMPOSITION:- muscles consist of two types . Fast twitch Fibers and slow twitch
fibers. The fast twitch fibers are capable to contract faster and therefore they can produce more
force.
4. AGE AND GENDER:- age is a factor which effects the muscle strength. Muscle strength is
maximum generally in the age of 15-30 years.

 SPEED:-
It is the rapidity with which one repeats successive movement in the same pattern. It may also be
defined as the ability of a person to move quickly over a distance.
For ex:-520m, and 100m. Individuals with greater speed usually also have superior reaction time.

1. MOBILITY OF NERVOUS SYSTEM:- The rapid contraction and relaxation of the muscles takes
place due rapid excitation of the nervous system. The rapid movement gives greater speed.
2. EXPLOSIVE STRENGTH:- For very quick and explosive movement, explosive strength is
indispensable. It depend upon metabolic composition, muscle size and muscle coordination.
3. FLEXIBILITY:- Flexibility refers to the range of movement around a joint. It covers all joints and
has significant impact on performance.
4. MUSCLE COMPOSITION:-

 ENDURANCE
Endurance is the ability to continue an activity or it is the ability to resist fatigue.
It is one of the most importance components for middle race and long distance race and is
required for almost all major game. Like football, basketball, hockey game etc.
Endurance indirectly develops strength and endurance.

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1. AEROBIC CAPACITY:- It refers to the capacity to maintain the adequate supply of oxygen to the
working muscles. This influences the level of endurance.
2. OXYGEN INTAKE:- It is the amount of O2 taken by the lungs. This intake depends on the vital
capacity, lung size, number of active alveoli, and strength of respiratory muscles and size of chest
cavity.
3. ANAEROBIC CAPACITY:- The working capacity of muscle in absence of oxygen is called
anaerobic capacity. More or less anaerobic capacity is required in all kinds of endurance activity.
4. MUSCLE COMPOSITION:-

 FLEXIBILITY:-
Flexibility is that quality of the muscles, ligaments and tendons that enables the joints of the body
to move easily through a complete range of movement.
More flexibility of the joints gives better movement of limbs, increased speed and enhances better
control of the body.

1. AGE AND GENDER:- The age of a person as well as the gender determines the level of flexibility.
Flexibility decreases with advantage of age. Females are more flexible than males.
2. MUSCLE STRENGTH:- The muscle strength should have a minimum level of strength to make
the movement especially against the gravity or external force. Weak muscle can become a
limitation for achieving higher range of movement.
3. ACTIVE AND SEDENTARE LIFESTYLE:- Regular activity enhanced the flexibility, whereas
inactive individual loses flexibility due to the soft tissues and joints shrinking and losing
extensibility.
4. INTERNAL ENVIRRONMENT :-

 EFFECT OF EXERCISE ON CARDIORESPIRATORY SYSTEM:-

The functioning and efficiency of Cardio-respiratory system reduce with age. In order to keep it in
perfect condition, physical exercises.
Exercises help in improving the function of cardio-respiratory system, which increases the overall
fitness of an individual.
Frequent exercises help in reducing risk of cardio-respiratory diseases. Exercises increases
cardiac output, heart size, blood pressure, etc.

1. INCREASE IN HEART SIZE:-

Regular exercises develop the muscle of the heart. It increases the size of the heart along with the
strengthening of heart.
2. BLOOD FLOW:-
Regular exercises increases blood flow in the body. During exercises, muscles need more blood,
then body increases number of capillaries. The existing capillaries also open wider.
3. OXYGEN UPTAKE:-
It is the amount of O2 that can be absorbed by the working muscles from the blood.

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 EFFECT OF EXERCISE ON MUSCULAR SYSTEM :-

Muscular system plays a very significant role in the functioning of body. Exercise works as a
stimulus and gives stress to muscles. It improves both strength and endurance of muscular
system of an individual.
It involves a series of sustained muscle contraction, of either long or short duration, depending
upon the nature of physical activity.

1. MUSCLE SIZE:-
Although muscle size is largely determined by a person’s genes but muscle size also gets affected
by the intensity of exercises.
Ex:-weightlifting, medicine ball through etc
2. MUSCLE COORDINATION:-
Frequent exercise and special use of specific muscles for the same or similar skilled tasks, like
dribbling a basket ball game leads to improved coordination.
3. DELAYS FATIGUE:-
Regular exercise delays the onset of fatigue as exercise develops the fitness levels and increases
endurance thereby delaying fatigue.
4. HELPS YOU CONTROL YOUR WEIGHT:-
Along with diet, exercise plays an importance role in controlling your weight and preventing
obesity. To maintain your weight the calories you eat and drink must equal the energy you burn.

 PHYSIOLOGICAL CHANGES DUE TO AGEING:-

Ageing is natural process. It means progressive degeneration of organs system and tissues with
the passage of time. The process of ageing is determined by genetics, diet, environmental factors
and lifestyle. There are various physiological changes which occur in our body due to ageing
process.
1. MUSCLE SIZE AND STRENGTH:-
As an individual gets older, there is a decline in muscle size. It is believed that this decline is due
to a reduced amount of protein as well as decline in the number and size of muscle fibers.
Muscle strength also gets reduce with ageing depending upon genetic, dietary and environmental
factors as well as lifestyle choices.
2. RESPIRATORY SYSTEM:-
With advancing age, the uptake and exchange of oxygen reduce. The airways and lung tissues
become less elastic due to ageing. The residual volume increase with advancing age while total
lung capacity decreases.
3. BONE DENSITY:-
It decreases with increasing age, which means that elderly people are much prone to bone injury
than young people.
4. REDUCE FLEXIBILITY:-
Due to ageing process our bodies have a tendency to degenerate. We lose our skin’s elasticity
muscle tone, and bone density.
Also, the water content in our tendons decreases and as a result our tendons get stiffer. All these
factors contribute to the natural decrease in flexibility.

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 SPORTS INJURIES
It is common in the field of sports. During practice training or competition any player can be
injured. It is natural to get injured.
In sports injuries are very common and they can causes damage to any internal and external part
of the human body.
A sports injury may be defined as “damage to the tissues of the body that occurs as result of
sports or exercise”
They are commonly caused by overuse, direct impact, or the application of force that is greater
than the force that a body part can structurally withstand.

 CLASSIFICATION OF SPORTS INJURIES:-

THERE ARE “3” TYPES OF SPORTS INJURIES

A. SOFT TISSUE INJURIES:-

This type of injury includes damage of muscles, sprain, strain, abrasion, laceration etc. in which
injuries is caused on soft tissue of the skin, muscles, tendons, synovial membrane, fibrous tissue,
fat, blood vessels, nerves and ligament in body. For Ex:- a sprained ankle. Soft tissue injuries
Occur more than hard tissue injuries.

1. Contusion:-
Contusion is muscle injuries. A direct hit with or without any equipment can be the main cause of
contusion.
Contusion can also be due to minor accident to the skin, contusion is common in boxing,
wrestling, running, kabaddi. Etc
2. Strain:-
Strain also a muscle injury. Strain can be mild as well as severe. Sometimes, the complete muscle
can be ruptured.
It can be occur at any time during the practice our competition it is caused by twisting or pulling of
muscles. Such as kabaddi, rugby.etc
3. Sprain:-
It is ligament injury. It may occur due to overstretching or tearing of ligament.
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 joint to tear. Such as jumping event, gymnastic. Etc
4. Abrasion:-
Abrasion is a major injury. Abrasion usually occurs due to friction with certain equipment or a fall
over the area where the bone is very close to the skin.
It may be caused by falling on a hard surface. When someone falls or slides on the ground, layers
of the skin rub off due to friction such as basket ball, badminton, long tennis etc
5. BRUISES:-
It may not be clearly visible because the upper skin remain unaffected and inert tissues are
damaged. Such as cricket ball, throwing sports event etc.

Prevention:-

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1. Proper warm-up is essential before practice, training and competition.

2. Stretching exercises should be performed during warm-up.
3. Conditioning should be done during the preparatory period.
4. The scientific knowledge of the game is must for preventing (contusion, strain, sprain, abrasion.)
5. Sports equipment of good quality should be used in game and sports.
6. Playfield/courts should be smooth and clean.
7. For preventing sports injuries, the complete scientific knowledge about the games a must.
8. Player should be careful and alert during practice and competition.
9. Good officiating quality of official is must for preventing sports injuries.
10. All the sports equipment must be of good quality.
11. Players should not continue to play in case of fatigue.
12. Player should follow the rules and regulation of the game and sports.

B. BONE INJURY:-
The hard tissue injuries are also called a fracture and are defined as a loss of continuity in the
substance of a bone.
In other words, it is a bone injury that breaks the continuity. Of bone or separate it into two or more
parts.

There are various types of bone injuries:-

1. SIMPLE FRACTURE:-
The fracture without any wound, where the bone is broken at one place is called simple fracture.
2. COMPOUND FRACTURE:-
Compound fracture is that fracture in which the skin and muscles are damaged along with the
fracture. Generally the broken bone comes out through the skin by tearing it.
3. COMPLICATED FRACTURE:-
In complicated fracture a bone is broken and damages the internal organs. The internal organ
may be tissues nerve or artery. Usually such as type of fractures are complicated and dangerous.
Such as fracture are common in high jump and pole vault.
4. GREENSTICK FRACTURE:-
These fractures are commonly seen in children because there bones are soft and delicate.
Whenever there is any stress on the bone, it is bent.
5. COMMINUTED FREACTURE:-
When a bone is broken in to three or more pieces, it is called comminuted fracture. Such type of
fracture is possible in cycle race or motorcycle race.
6. IMPACTED FRACTURE:-
When the end of a fracture bone enters in to another bone, it is called impacted fracture.

CAUSES OF FRACTURE:-
1. In sports event where there is a high impact.
2. Sudden fall on hard surface.
3. Direct strike or hit with any solid sports equipment.
4. Osteoporosis.

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PREVENTION:-
1. Proper warm up before participating in sports.
2. Proper conditioning must be done in the preparatory phase.
3. Good officiating quality of official is essential for preventing fracture.
4. Balance diet should be taken.
5. Protective equipment according to the requirement of game and sports.
6. Sports equipment should be of good quality.
7. Players should be very careful and alert during practice and competition.

C. JOINT INJURIES:-
Joint injuries typically occur in the knee, ankles, wrists, shoulder and elbows. They can range from
sprains to fracture and dislocations.
A dislocation is a separation of two bones where they meet at a joint. A dislocated joint is a joint
where the bones are no longer in their normal position.
Joint injuries there are 4 types:-
1. DISLOCATION OF LOWER JAW:-
Generally, it occurs when the chin strikes any other object forcefully. It may also occur if mouth is
opened wide.
2. DISLOCATION OF SHOULDER JOINT:-
Dislocation of shoulder joint may occur due to sudden jerk or a fall on hard surface. the end of the
hummers comes on hard surface.
3. DISLOCATION OF WRIST:-
Putting maximum strength spontaneously may cause dislocation of hip joint. The end of the femur
is displaced from the socket.
4. DISLOCATION OF WRIST:-
A sportsperson who participates in a sports or game in which he may fall, runs the risk of getting a
dislocation wrist. A miscalculated landing can also cause a dislocated wrist. In fact, it generally
occurs to a person who uses his hand to brake his fall. It can be very painful.

PREVENTION:-
1. Proper warm-up should be performed prior to any physical activity.
2. Proper conditioning should be done in the preparatory period.
3. Stretching exercises should be included in warm-up.
4. Proper physical fitness is essential for preventing dislocation of joint.
5. Perform regular exercises around your shoulder, hip, wrist joint, etc
6. Protective equipment should be used as per the requirement of the games and sports.

CAUSES OF SPORTS INJURIES:-

1. Improper conditioning.
2. Improper warming up.
3. Unscientific way of training.
4. Lack of fitness
5. Lack of sports facilities.
6. Overuse of muscles.
7. Improper sports equipment.

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PREVENTION OF SPORTS INJURIES:-

1. Proper warming up.
2. Proper conditioning.
3. Balance diet.
4. Proper knowledge of sports skills.
5. Use of protective equipment.
6. Use of proper technique.
7. Proper cooling down.
8. Pay attention to hydration and

 TREATMENT OF SOFT TISSUE INJURIES:-

1. ABRASTION:-
 First of all clean the affected part with freshwater.
After that apply medicinal ointment so that proliferation of bacteria does not take palace.
 Then, visit a doctor for proper dressing and injection which is required to prevent wound from
causing an infection.
 The dressing should be changed as per the instruction of the doctor.
2. CONTUSION:-
 Cold compression should be used immediately.
 ICE or COLD water should not be used for more than 40 minute. The cold compression should
be perform 5 to 6 time daily.
 The visit a doctor for proper medicine should be given.
 For the purpose of rehabilitation, flexibility exercises should performed carefully.
3. LACERATION:-
 First of all you should control bleeding before anything else.
 To stop bleeding put pressure directly on the laceration while holding it above the level of heart
for 15 minutes.
 Once bleeding has stopped, was the laceration try to use pressure points.
 Assess and see if the laceration requires stitches. If the affected person requires stitches, take
him/ her to the doctor.
4. INCISION:-
 If the wound is not deep let the blood come out.
 In this process germs also come out with the blood.
 Such wounds should be cleaned with iodine tincture or spirit.
 If the wound is too deep a doctor should be consulted immediately.
5. SPRAIN:-
 There are two procedures for the treatment of sprain PRICE AND MICE.

PRICE PROCEDURE:- The PRICE procedure should be fallowed for the first 24 to 48 hours after
the injury, Depending on the severity. PRICE stands for: protection, rest, ice, compression and
elevation.

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PROTECTION:- Protect the injured area of the victim from further injury by using a support or
wearing shoes that enclose and support the feet, such as lace-ups.
REST:- it is very beneficial to have as much rest as possible in the early stages in order to allow to
see fit it still hurts.
ICE:- ice should be applied directly on the area of the injury as soon as possible. It reduces
bleeding and swelling by slowing down blood circulation. It also relaxes the injured area by
reducing pain.
COMPRESSION:- compression of an injured ankle, knee or wrist helps in reducing the swelling
as well as bleeding. It is best applied using a firm pad over the site of injury with a strap around it
to hold it in place.
ELEVATION:- if possible, keep the injured ankle, knee, elbow or wrist elevated on a pillow, above
the level of heart to reduce swelling.
MICE PROCEDURE:- once the signs of inflammation have gone and heat and redness are
reduce, the MICE procedure should be followed until the injury is healed. MICE stand for:
mobilization, ice, compression and evection.
MOBILISATION:- It can be started by taking the injured part through its full ranges of movement.
Such movement should be avoided that cause pain. This will prevent wasting of the muscles
through lack of use. If any movement is done easily then try to increase the range of movement
gradually.
ICE:- treatment with ice should continue for about a week according to the severity of the injury.
After approximately4 to 5 days, heat treatment such as hot pads can be applied.
COMPRESSION:- This should be continued for a few days and after that it is not required.
ELEVATION:- Elevation should be done until all signs of swelling, heat and redness have
disappeared.

6. STRAIN:-
There is a procedure for the treatment of strain, PRICE. The procedure of treatment of strain is
described below.
PRICE PROCEDURE:- The PRICE procedure should be fallowed for the first 24 to 48 hours after
the injury, Depending on the severity. PRICE stands for: protection, rest, ice, compression and
elevation.
PROTECTION:- Protect the injured area of the victim from further injury by using a support or
wearing shoes that enclose and support the feet, such as lace-ups.
REST:- it is very beneficial to have as much rest as possible in the early stages in order to allow to
see fit it still hurts.
ICE:- ice should be applied directly on the area of the injury as soon as possible. It reduces
bleeding and swelling by slowing down blood circulation. It also relaxes the injured area by
reducing pain.
COMPRESSION:- compression of an injured ankle, knee or wrist helps in reducing the swelling
as well as bleeding. It is best applied using a firm pad over the site of injury with a strap around it
to hold it in place.
ELEVATION:- if possible, keep the injured ankle, knee, elbow or wrist elevated on a pillow, above
the level of heart to reduce swelling.

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TREATMENT OF BONE AND JOINT INJURIES:-

 Call medical help immediately.
 Don’t try to move the joint or to place it back in the socket.
 Keep ice on the spot of dislocation to control swelling.
 Sling or splint the affected joint into its fixed position.

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