PE 104

SPORTS
OUTDOOR and ADVENTURE ACTIVITIES
 UNIT I
SPORTS
➢ Sportspertains to any form of competitive
physical activity or game, that aims to use,
maintain or improve physical ability and skills
while providing enjoyment to participants and,
in some cases, entertainment to spectators.
Purpose of sports
➢ Sports is exercise/physical activity
with a purpose to overcome
adversities and win.
➢ Playing sports helps release pressure
and tension in a healthy and controlled
way.
Concept of Physical Education and
Sports
➢ Physical Education is a course taught in
school that focuses on developing physical
fitness and the ability to perform and enjoy
day-to-day physical activities and ease
6 reasons why sports is important in a
student's life
➢ Sports are a crucial part of a student’s
growth and development. They help in the
development of mental health and physical
fitness of the body. Through participation in
sports and games, a student gains various
skills, experience and confidence that are
helpful for developing their personality.
Reasons why sports and games are
essential in a student’s life:
1. Improves physical and mental health
➢ One of the main benefits of sports and games is to boost
the physical and mental health of a student. Sports is
played between teams in a healthy competitive
environment which ensures that the student remains
active and fit. Outdoor sports like football, cricket, tennis,
swimming, running, etc, keeps the body and mind active
and engaged. Indoor games like chess, badminton, and
table tennis enhance the concentration level of the
student. It also strengthens the immunity system of the
body and energizes them.
Reasons why sports and games are
essential in a student’s life:
2. Empower students with life skills
➢ While sports not only help in developing physical and
mental health, it also develops the life skills of a student’s
personality. It enhances their capabilities and helps them
to have a better understanding of themselves. Sports also
help in developing social skills and getting along with
people. They learn to interact not only with children of
their age but also with adults like their coaches and
seniors. Additionally, children acquire decision-making
skills through various team activities.
Reasons why sports and games are
essential in a student’s life:
3. Learn time management and discipline
➢ Constructive use of time and discipline is a major
characteristic of any sportsperson. If a student plays a
sport, he/she needs to show the commitment of time to be
in a particular place at a particular time everyday as a
part of their routine. He/she must be patient, disciplined
which will enable the student to cope with criticism and
setbacks. Each sport has a set of rules and regulations to
be followed which helps the students to stay fit and
disciplined.
Reasons why sports and games are
essential in a student’s life:
4. Improved leadership and team building qualities
➢ Sports is all about teamwork. Jain Heritage School
encourages team sports such as football, cricket,
basketball etc. which gives an individual a sense of
identity and belonging to a group. Such sports encourage
children to showcase their talent and communicate with
their team members. It also helps to identify and hone
their leadership skills which add values to their
personality.
Reasons why sports and games are
essential in a student’s life:
5. Winning and losing is all part of the game
➢ Sports is not always about winning. It is about fair
play and believing in equality and justice. Losing is a
part and parcel of any game and accepting defeat in a
positive competitive spirit distinguishes a true
sportsperson which propels him/her to strive harder
the next time to achieve what he/she missed out on
the previous game.
Reasons why sports and games are
essential in a student’s life:
6. Boost self-confidence
➢ Scoring a goal, hitting a six or winning a race not only
makes a student happy but also it boosts their
confidence. Performing in front of a crowd which is
constantly noticing your each and every move can be
quite unnerving. But a sportsperson is one with focus,
patience, the right amount of confidence having a
never-say-die attitude.
Sports Injury
➢A sports injury can be defined as a pathologic
(something abnormal) process that interrupts
training or competition and may lead the athlete to
seek medical treatment.
What are the most common sports injuries?

Sprain
➢ A sprain is a stretching or tearing of ligaments — the tough bands of
fibrous tissue that connect two bones together in your joints. The most
common location for a sprain is in your ankle. Initial treatment includes
rest, ice, compression and elevation. Mild sprains can be successfully
treated at home
Strain
 A strain is when a muscle is stretched too much and tears. It
is also called a pulled muscle. A strain is a painful injury. It
can be caused by an accident, overusing a muscle, or using
a muscle in the wrong way.
How to treat a Strain?
Knee Injury
Most common knee injury
ACL (anterior cruciate ligament ) injuries are one of the most
common types of knee injuries and account for about 40
percent of all sports-related injuries. An ACL injury can range
from a small tear in the ligament to a severe injury –when the
ligament completely tears or becomes separated from the
bone itself.
How long does ACL take to heal?
➢ AnACL tear is a very common knee injury. It can
happen to athletes who play sports like football,
basketball, soccer and volleyball, and to those who
work physical jobs. There are surgical and
nonsurgical treatments. Most people recover from an
ACL tear within six to nine months.
 SWOOLEN MUSCLE
➢ The word myositis simply means inflammation in muscles. If
something is inflamed, it may be swollen. Myositis can affect
people of any age, including children. The main muscles to be
affected are around the shoulders, hips and thighs.
What causes the muscles to swell?
Swelling occurs whenever the organs, skin, or
other parts of your body enlarge. It's typically
the result of inflammation or a buildup of fluid.
Swelling can occur internally, or it can affect
your outer skin and muscles.
How to treat swollen muscle?
1. Gentle stretching.
2. Muscle massage.
3. Rest.
4. Ice to help reduce inflammation.
5. Heat to help increase blood flow to your muscles. ...
6. Over-the-counter (OTC) pain medicine, such as a
nonsteroidal anti-inflammatory drug
Fracture
➢ A fracture is a partial or complete break in the bone. When a
fracture happens, it's classified as either open or closed:
Open fracture (also called compound fracture): The bone
pokes through the skin and can be seen, or a deep wound
exposes the bone through the skin. Closed fracture
(also called simple fracture).
Depending on where the fracture is and
how severe, treatment may include:
• Splints – to stop movement of the broken limb.
• Braces – to support the bone.
• Plaster cast – to provide support and immobilise the bone.
• Traction – a less common option.
• Surgically inserted metal rods or plates – to hold the bone pieces
together.
Not all fractures require surgery. In fact, whenever possible, non-surgical
treatment is preferrable. Orthopedic Trauma & Fracture Care specialists
will make this decision based on the extent of the injury, the patient's
overall health, and how well the fracture can be expected to heal without
surgery.
Dislocation
A dislocation is an injury in which the ends of your bones are
forced from their normal positions. The cause is usually trauma
resulting from a fall, an auto accident, or a collision during
contact or high-speed sports. Dislocation usually involves the
body's larger joints.
 How is a dislocation managed or
treated?
➢ Treatment can vary based on the severity of the injury and which
joint is dislocated. Applying ice and keeping the joint elevated can
help reduce pain while you wait to see a doctor. Treatments for
dislocations include:
• Medication: Your doctor may recommend medication to reduce
pain from a dislocation
• Manipulation: A doctor returns the bones to their proper places.
• Rest: Once the joint is back in place, you may need to protect it
and keep it immobile. Using a sling or splint can help the area heal
fully.
• Rehabilitation: Physical therapy exercises strengthen the muscles
and ligaments around the joint to help support it.
• Surgery: Your doctor may recommend surgery if:
Can a dislocation be prevented?
You can take several steps to reduce the risk of a dislocation.
They include:

➢ Being cautious on stairs to help avoid falls.

➢ Wearing protective gear during contact sports.
➢ Staying physically active to keep the muscles and tendons
around the joints strong.
➢ Maintaining a healthy weight to avoid increased pressure
on the bones.
Six Ways to Avoid Sport Injuries
1. Stay conditioned - Keeping your body in shape is one of the best
ways to avoid injury. Conditioning helps ensure that muscles stay
strengthened that are used during play.
2. Don’t forget to hydrate - Dehydration can easily be avoided by
drinking water before and after exercise. Drinking fluids 30 minutes prior to
participating in any activity is encouraged. Water breaks should also be
taken every 15-20 minutes during activity. The more active you are the
more fluids you should be putting back into your body. Don’t forget to
bring extra water to stay hydrated!
3. Make time for rest - Athletes should take one to two days off during
the week to rest. Resting during practices and games is also essential. This
will help prevent overuse of muscles.
Six Ways to Avoid Sport Injuries
4. Warm up and stretch - Set aside time before every practice to stretch. Starting
with 10 minutes of jogging or any light activity is helpful. Then go onto stretching
major muscles used during the activity. Stretching is important before any activity
because it releases muscle tension. Regular stretching not only helps to warm up
your muscles but it also increases flexibility.
5. Use recommended safety equipment - Wearing proper equipment will not
guarantee that no injuries will occur but it lowers the chances. Keep the neck,
shoulder, elbow, chest, knee and shin areas protected by wearing proper gear.
This includes pads, helmets, mouthpiece, face guards, protective cups and
eyewear which should be worn at all times.
6. Play safe - Rules and regulations are set in place for a reason – to help prevent
injuries. Make sure your children pay attention to what is being instructed by
coaches and referees to help them play more safely with their team and their
opponents.
END OF UNIT I