Physiology and Injuries in Sports

Q1. Discuss the physiological factors, determine the strength as a

component of physical fitness?
1. Muscle size: Bigger and larger muscles can produce more force.
Males have larger muscles than females so the size muscles and strong
can be improved with the help of weight training.
2. Body weight: The individuals who are heavier are stronger then the
individuals who are lighter for example the heavier weight lifters than
the Gymnastic or other games players.
3. Muscle composition: The muscels which have more percentage of
fast twitch fibers can produce more strength while the slow twitch
fibers are not capable to contract faster but they are capable to contract
for a longer duration. The percentage of fast twitch fibers and slow
twich fibers is genetically determined and cannot be changed through
training.
4. Intensity of the never impulse: When a stronger nerve impulse from
central nervous system excite more number of motor units, the muscels
will contract more strongly or it can side that the muscle will produce
more force or strength.
Q 2. Discuss how physiological factors determine flexbility?
1. Muscle strength :- The muscle should have minimum level of
strength to make the movement, specially against the gravity or
external force.
2. Joint structure :- There are different types of joint in human body,
some of the joints intrinsically have greater range of motion than others.
For example. The ball and socket joint of the shoulder has the greatest
range of motion in comparison to the knee joint.
3. Internal environment :- Internal environment of athlete influences
the flexibility. For example-warm bath increases body temperature and
flexibility whereas 10 minutes outside stay in 10°c temperature reduces
the body temperature and flexibility.
4. Injury :- Injuries to connecting tissues and muscles can lead to
thickening or fibrocin on the effected area. Fibrous tissues are less
elastic and can lead to limb shortening and lead to reduce flexibility.
5. Age and gender :- Flexbility decreases with the advancement of age.
However it is trainable. It can be enhanced with the help of training, as
strength and endurance are enhanced. Gender also determine the
flexibility. Females tend to be more flexible than male.
6. Active and sedentary life style :- Regular activities enhance the
flexibility, whereas inactive individual looses flexibility due to the soft
tissues and joints shrinking and loosing extensibility.
7. Heredity :- Bony structures of joints length and flexibilities of the
joint capsules and surrounding ligaments are genetical and can be
altered by stretching programs.
Q 3. Describe the physiological factor determine the speed?
1. Explosive strength- For every quick and explosive movement,
explosive strength is indispensable. Like, a quick punch in boxing can
not be delivered if the boxer lacks explosive strength. Explosive
strength further depends on muscle composition, muscle size, and
muscle coordination.
2. Muscle composition- The muscle which have more fast twitst fibers.
They can do more speed. The muscle composition is gentically
determined. We will improve it only by some training methods.
3. Mobility of nervous system- Motor and sensory nevers of nervous
system can be determined by the mobility of nervous system. By
training only we can limited extent in the mobility of nervous system
because speed is determined to a great extent by genetic factors.
4. Elasticity and Relexing capacity of muscle- Through the elasticity of
muscle, muscle can move to a maximum range which reduces the inner
hurdles and is instrumental in speeding up the activity. The muscles
which get relaxed soon, they contract easily.
5. Bio-chemical Reserves and Metabolic Power- For doing the
exercises which are done quickly muscles need more energy. This
energy in our muscles is obtained through the prensence of phosphosen
(ATP) and creating phosphate (CP). The percentage of power and
quantity in ATP and CP can be increased through training.
Q 4. Physiological factors determining endurance.
Aerobic capacity:-
(1)oxygen intake
(ii) oxygen transport
(iii) oxygen uptake
(a) Energy reserves,
(b)Lactic acid tolerance,
(c) Movement economy,
(d) Muscle composition
Oxygen Uptake:- It is highest rate at which oxygen can be taken up and
consumed by the heart per minute.
Cardiac Output:- The cardiac output is simply the amount of blood
pumped by the hear per minute.
Hydration and Endurance Exercise: – Sweating is normal physiological
response to prolonged exercise, required for the dissipation of hear
produced during energy metabolism.
Q 5. Effect of exercise on the cardiovascular system.
(i) Cardiac output is the amount of blood pumped by the heart in 1 min.
This increases directly with increasing exercise intensity.
(ìì) The heart rate increases from a resting rate of 72 beats/min to 150
beats/min or even more.
(ííi) The stroke volume, meaning the amount of blood pumped into the
Aorta with every heartbeat, increases from a resting volume of 70-90
mL to 100-120 mL per beat.
(ìv) Exercise increases the plasma volume of blood by 12 Op:, but total
blood volume may reduce slightly.
(V) Blood flow is redistributed with more blood going to the muscles,
heart and skin, while blood in the kidneys and abdomen is reduced.
(vì) Blood pressure increases due to exercise because there is more
blood flowing in the blood vessels.
Q 6. Effects of exercise on muscular system.
Size and shape of muscle changes: Regular exercise changes the shape
and size of the muscle. Cells of the muscles are enlarged which change
the shape and size of the muscle.
Correct body posture; regular exercise keeps the correct posture of the
body by strengthening the muscles. The postural deformities do not
occur. If there is any physical deformity, then it is removed.
Food storage increases: the capacity of food storage in body can be
enhanced by doing regular exercises. This stored food can be utilized
immediately when required.
Toned muscles: regular exercise helps in keeping the muscles in toned
position. Muscles become firm and maintain a slight, a steady pull on
the attachments.
Efficient movement of muscles: The movement of muscles becomes
efficient and smooth. The movements during different activities
become attractive.
Change in connective tissues: the connective tissues become powerful.
These tissues can bear the stress of strenuous activity.
Q 7. Effects of exercise on respiratory system.
Increase in Tidal air capacity: by doing regular exercise it has been
noted that there is an increase in the amount of tidal air capacity of an
individual.
Decrease in rate of respiration: When a beginner starts exercising his
rate of respiration increases. But when the same individual perform
exercise daily, his rate of respiration decreases in comparison to the
beginner at rest.
Strong will power: regular exercise increases the will power of an
individual. As pranayama, the specific exercise for lungs increases the
will power of the doer.
Unused alveolus becomes active: Regular exercise activates the unused
alveolus because much amount of oxygen is required in vigorous
activities of daily routine. The passive alveolus become active.
Increase in vital air capacity: The capacity of vital air capacity varies
from 3500cc to 4500cc in a normal adult. Due to regular exercise its
capacity increases upto 5500cc.
Q 8. Classification of sports Injuries:

Strain
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
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.
Prevention of sprain and strain
a) Conditioning should be performed during the preparatory period.
b) Sports equipment’s must be of good quality.
c) Play courts should be smooth and clean.
d) The scientific knowledge of games should be must for preventing
sprain.
e) Player should discontinue during the condition of fatigue.
f) Good officiating is essential for preventing such injury.
g) Players should be careful and alert during practice, training and
competition.
Abrasion:
Abrasion is a key injury generally occurs due to friction with certain
equipment’s 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.
Bruises
Bruises are not clearly seen as upper skin remains undamaged and inner
blood vessels are damaged and collect beneath the skin. A fresh bruise
may actually be reddish and after a few hours it turns to blue or dark
purple.
A laceration is a wound that is produced by tearing of soft body tissue.
Contusion:
Contusion is a muscle injury. A direct hit with or without any sports
equipment can be the main cause of contusion. Contusion can also be
due to minor accidents to the skin such as falling, bumping into
something or being hit or kicked. In contusion blood vessels in muscles
are broken and sometimes bleeding may occur in the muscles which
may cause bruise. Stiffness and swelling are common features at the
site of contusion.
Management:
Cold compression should be used immediately. Ice or cold water
should not be used for more than 40 minutes persistently.
The cold compression should be performed 5 to 6 times daily.
If there is more swelling at the sight of contusion, the anti-inflammatory
medicine should be given.
If the swelling persists, consult the Doctor immediately.
For the purpose of rehabilitation, flexibility exercises should be
performed.
Bone fractures:
Greenstick fracture: An incomplete fracture in which a bone bends and
cracks. This type of fracture usually occurs in children because their
bone are soft and flexible.
: A fracture at a right angle to the bones axis or a
straight break right across a bone.
: A fracture is a fracture that occurs when a force is
applied diagonally an angle to a bone’s long axis.
of continuity in the structure of bones.
: It is a crack in bone due to high impact physical
activity.
Fracture: A fracture in which the bone fragments.
Q 9. Causes of Sports injuries:

Q 10. Prevention of Sports injuries:

1. Warming up, stretching and cooling down.
2. Undertaking training prior to competition to ensure readiness to play.
3. Including appropriate speed work in training programme so muscles
are capable of sustaining high acceleration forces.
4. Including appropriate stretching and strengthening exercises in
weekly training programs.
5. Gradually increasing the intensity and duration of training.
6. Maintaining high levels of cardiovascular fitness and muscle
endurance to prevent fatigue.
7. Allowing adequate recovery time between workouts or training
sessions.
8. Wearing protective equipment’s, such as shin guards. Mouth guards
and helmets.
9. Pre participation-medical check-up.
10. Ensuring the playing surface and the sporting environment are safe
and clear from any potentially dangerous objects.
11. Wearing appropriate footwear that is well fitted and provides
adequate support and contraction for the playing surface.
12. Drinking water before, during and after play.
13. Avoiding activities that cause pain.
14. Avoid De-hydration & over training.
15. Adequate & effectively maintained facilities.
16. Psychological & environmental condition of players.
17. Balanced diet.
Q 11. Treatment of Sports injuries:
PRICE stands for protection, rest, ice, compression and elevation.
Protection – protect the affected area from further injury – for example,
by using a support.
Rest – avoid exercise and reduce your daily physical activity. Using
crutches or a walking stick may help if you can't put weight on your
ankle or knee. A sling may help if you've injured your shoulder.
Ice – apply an ice pack to the affected area for 15-20 minutes every two
to three hours. A bag of frozen peas, or similar, will work well. Wrap
the ice pack in a towel so that it doesn't directly touch your skin and
cause an ice burn.
Compression – use elastic compression bandages during the day to
limit swelling.
Elevation – keep the injured body part raised above the level of your
heart whenever possible. This may also help reduce swelling.
** Rest, ice, compress, elevate and refer (R.I.C.E.R) to a medical
professional is what most sports people will do to manage an acute
injury like a muscle pull or ankle sprain. Recently, M.I.C.E has been
gaining popularity with “Movements” replacing “Rest”. Movements
should be done safely.
Q 12. First Aid:
Meaning of first Aid
First aid is the first and immediate assistance given to any person
suffering from either a minor or serious illness or injury, with care
provided to preserve life, prevent the condition from worsening, or to
promote recovery.
Aim and Objectives of First Aid:
Preserve Life
Preserving life is the primary aim, and it involves making sure that an
injury is not life threatening. This can involve calling ambulances as
soon as possible and performing CPR in extreme circumstances.
Someone trained in first aid should also check for vital life signs, to see
if an injury is life threatening. Signs to check for include evidence of
movement, breathing, responsiveness, heart rate, and identifying any
particularly bad external injuries.
Prevent Injuries from Getting Worse
To avoid injuries from getting worse, a first aider should not move the
patient if they are bleeding or have a fracture. In addition, cleaning
wounds with antiseptics prevents infection and more problems down
the line. For fractures, tell them to keep the body part still and use
something soft to pad the area. In addition, remove any external risk
factors.
Risk factors are anything that can make an injury worse for the patient.
For example, if a person has broken their leg in the middle of a huge
crowd, get people to move away from the patient. Try and make space,
so that people don’t accidentally bump into the patient and cause more
pain.
Relieve Pain
First aid must reduce suffering at all costs, by making patients as
comfortable as possible.
This may involve giving them pain medication, ice packs for impacts
as well as elevating wounds. These steps are part of the RICE
procedure, which involves:
Rest: Do not move the affected area
Ice: Apply ice to the affected area, especially for impacts
Compression: Wrap the area in a bandage
Elevation: Raise the affected area up to increase blood flow
Aid Recovery
This is the practice of helping a person heal their wounds, in the short
and long term. Aiding recovery involves wound bandages and putting
pressure on a bleed.
Pressure is needed to stem the flow of blood, so tell the patient to put
their hand on the area of the bleed whilst the helper prepares other aids.
If the patient is unable to do this because of the injury, the first aider
should do it. In addition, advice the person of what to do when they go
home, like change bandages daily to avoid infection.
Protect the Unconscious
Unconscious persons are the most vulnerable, and they need extra
protection.
Start by identifying and clearing any hazards away from the person.
This is done to avoid more harm to the unconscious person and avoid
any harm to the first aider.
Next, check for the important vital signs. If there isn’t a heartbeat, you
may need to kick-start the heart with CPR.
If you do not think a person has a spinal injury, then put the person into
the recovery position. This involves lying the person on their side and
using their arm to support the head. Bend legs and arms to avoid the
person from rolling over