Chapter – 7

Physiology and Sports Injuries

In this post we have given the detailed notes of class 12 Physical Education Chapter 7 (Physiology and Sports Injuries) in English. These notes are useful for the students who are going to appear in class 12 board exams.

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Chapter 7: Physiology and Sports Injuries

This chapter explores how our bodies function during exercise and the common injuries that can occur, along with their prevention and treatment.

1. Components of Physical Fitness 🏃‍♀️🏋️‍♂️

Physical fitness isn’t just about being strong. It’s a mix of different abilities:

1. Strength: How much force your muscles can produce.
   • Muscle size and composition: Bigger muscles generally mean more strength. The type of muscle fibers (fast or slow twitch) also plays a role. 💪
   • Body weight: Your weight can influence how much force you can generate. ⚖️
   • Nerve impulse intensity: Stronger signals from your brain to your muscles mean more force. ⚡
   • Muscle coordination: Your muscles working together smoothly is essential for strength. 🤝
   • Muscle hypertrophy: Muscle growth. 📈
2. Speed: How quickly you can move.
   • Explosive power: A combination of strength and speed. 💥
   • Muscle coordination: Smooth, efficient movement. 🤸
   • Muscle elasticity and relaxation ability: Muscles that can stretch and relax quickly are important for speed. 🧘
   • Nervous system mobility: How quickly your brain can send signals to your muscles. 🧠
   • Biochemical reserves: Energy stored in your muscles for quick bursts of activity. 🔋
3. Endurance: How long you can sustain an activity.
   • Aerobic capacity: How well your body uses oxygen for energy (long-distance running). 🏃‍♂️💨
   • Anaerobic capacity: How well your body can produce energy without oxygen (sprinting). 🏃‍♂️
   • Energy expenditure efficiency: How efficiently your body uses energy. ⚡
   • Muscle composition: The balance of fast and slow twitch muscle fibers. 💪
4. Flexibility: How far your joints can move.
   • Joint structure: The type of joint determines its range of motion. 🦴
   • Age and gender: Flexibility tends to decrease with age, and women are often more flexible than men. 👶👩
   • Muscle strength: Some strength is needed for good flexibility. 💪
   • Muscle flexibility: How easily your muscles can stretch. 🧘
   • Individual’s condition: Injuries or other conditions can affect flexibility. 👤
   • Injuries: Past injuries can limit flexibility. 🤕
   • Muscle tension: Tight muscles restrict flexibility. 😖
   • Environment: Warm environments can increase flexibility. 🏞️
   • Active vs. sedentary lifestyle: Active people are generally more flexible. 🚶‍♂️🛋️

1. Physiological Factors Determining Strength 💪

• Muscle Size: Bigger muscles = more force.
• Body Weight: Affects leverage and force production.
• Muscle Composition: More fast-twitch fibers = more power.
• Neural Drive: Stronger nerve signals = more muscle activation.

III. Physiological Factors Affecting Endurance 🏃‍♀️

• Aerobic Capacity:
  • Oxygen uptake and utilization: How efficiently your body gets and uses oxygen.
  • Oxygen transport: How well your blood carries oxygen.
  • Oxygen intake: How much oxygen you can breathe in.
  • Energy reserves: How much energy your muscles can store.
• Anaerobic Capacity:
  • ATP and CP storage: Energy molecules stored in muscles.
  • Buffering capacity: Ability to neutralize acid buildup in muscles.
  • Lactic acid tolerance: How well your muscles handle lactic acid.
  • VO2 Max: Maximum oxygen uptake during intense exercise.

1. Factors Determining Flexibility 🤸‍♀️

• Muscle Strength: Needed for controlled movement.
• Joint Structure: Determines range of motion.
• Internal Environment: Body temperature affects flexibility.
• Injury: Can limit flexibility.
• Age and Gender: Affect flexibility.
• Lifestyle: Active lifestyles improve flexibility.
• Heredity: Genetics plays a role.

1. Physiological Factors Affecting Speed 🏃‍♂️💨

• Explosive Power: Strength + speed.
• Muscle Composition: More fast-twitch fibers = more speed.
• Muscle Elasticity and Relaxation: Quick stretching and relaxing muscles enable faster movement.
• Nervous System Mobility: Fast nerve signals = fast movement.
• Biochemical Reserves: Energy for quick bursts.

VIII. Fast vs. Slow Twitch Muscle Fibres ⚡

• Fast Twitch (White): For quick, powerful bursts. Anaerobic. ⚡
• Slow Twitch (Red): For endurance activities. Aerobic. 🏃‍♂️

1. Sports Injuries 🤕

Injuries during sports activities.

• Can be minor or severe.
• Can prevent participation.

XII. Classification of Sports Injuries 🤕

• External Injuries: Bruises, cuts, etc.
• Internal Injuries:
  • Soft Tissue: Sprains, strains.
  • Hard Tissue: Fractures, dislocations.

XIII. Prevention of Sports Injuries 🤕

• Proper warm-up: Prepares muscles for activity.
• Appropriate conditioning: Builds strength and endurance.
• Protective gear: Helmets, pads, etc.
• Correct techniques: Reduces risk of injury.
• Knowledge of sports skills: Understanding the sport.
• Cool-down after exercise: Helps muscles recover.
• Safe environment: Clean, well-maintained playing areas.
• Proper injury management: Knowing how to treat injuries.
• Responsible behavior: Following rules and respecting others.

XIV. Management of Injuries 🤕

• PRICE Therapy:
  • Protection: Prevent further injury.
  • Rest: Avoid activity.
  • Ice: Reduce swelling.
  • Compression: Reduce swelling.
  • Elevation: Raise injured area.
• REST Therapy:
  • Rest: Avoid activity.
  • Elevation: Raise injured area.
  • Support: Use a bandage or brace.
  • Tight bandage (if needed): Provides support.

• MICE Therapy:
  • Mobilization: Gentle movement to prevent stiffness.
  • Ice: Reduce swelling.
  • Compression: Reduce swelling.
  • Elevation: Raise injured area.

• Joint Injury Management: Often similar to PRICE or REST, but may require specific procedures depending on the joint and the nature of the injury. Professional medical attention is often necessary for dislocations or suspected fractures.

1. Soft Tissue Injuries 🤕

These are injuries to muscles, tendons, ligaments, skin, and other soft tissues.

• Types:
  • Sprains: Tears in ligaments (connect bone to bone).
  • Strains: Tears in muscles or tendons (connect muscle to bone).
  • Contusions (Bruises): Damage to blood vessels under the skin.
  • Lacerations (Cuts): Breaks in the skin.
  • Abrasions (Scrapes): Superficial skin damage.
• Prevention:
  • Proper warm-up: Prepares tissues for activity.
  • Appropriate conditioning: Strengthens muscles and improves flexibility.
  • Good quality equipment: Reduces risk of equipment-related injuries.
  • Safe playing surfaces: Minimizes risk of falls and other accidents.
  • Knowledge of rules: Helps prevent collisions and other injuries.
  • Alertness during play: Reduces risk of accidents.
  • Avoiding play when tired or ill: Reduces risk of injury due to decreased coordination and reaction time.

XVI. Joints and Joint Injuries 🦴

Joints are where two or more bones meet. They allow for movement.

• Types of Joints: (Examples)
  • Hinge Joints: Allow movement in one plane (e.g., elbow, knee).
  • Ball-and-Socket Joints: Allow movement in multiple planes (e.g., shoulder, hip).
• Joint Injuries:
  • Dislocations: Bones are displaced from their normal position in the joint.
  • Subluxations: Partial dislocations.

XVII. Dislocations 🦴

A dislocation is a serious injury where the bones that meet at a joint come out of alignment.

• Types of Dislocations: (Examples)
  • Lower Jaw Dislocation: Often caused by trauma to the chin.
  • Shoulder Dislocation: Often caused by a fall or direct blow.
• Symptoms of Dislocation:
  • Intense pain 😖
  • Deformity (the joint looks out of place) 😵‍💫
  • Swelling 🤕
  • Inability to move the joint 🚫
  • Tenderness 🥺
• First Aid for Dislocations:
  • Do not attempt to put the joint back in place yourself.
  • Immobilize the joint (keep it still).
  • Apply ice to reduce swelling. 🧊
  • Seek immediate medical attention. 👨‍⚕️
• Prevention of Dislocations:
  • Proper warm-up and conditioning.
  • Use of protective equipment.
  • Avoiding falls and other traumatic injuries.
  • Strengthening the muscles around the joint.

XVIII. First Aid 🚑

First aid is the immediate care given to someone who is injured or ill before professional medical help arrives.

• Aims of First Aid:
  • Preserve life. ❤️
  • Prevent further injury. 🛡️
  • Promote recovery. 🩹
• Key Principles of First Aid:
  • Assess the situation: What happened? How many people are injured? 🤔
  • Ensure safety: Protect yourself and the injured person from further harm. ⚠️
  • Check for responsiveness: Is the person conscious? 🗣️
  • Check for breathing: Is the person breathing normally? 🫁
  • Control bleeding: Apply pressure to stop bleeding. 🩸
  • Treat other injuries: Address other injuries as needed (e.g., fractures, burns).
  • Seek professional medical help: Call for an ambulance or take the injured person to a hospital. 🚑
• Importance of First Aid Knowledge: Knowing basic first aid can help you save a life or prevent further injury in an emergency.

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