Ch.

Physiology And Injuries

in Sports

Physiology and sports are about improving performance by knowing how our
body works during exercise. By using scientific principles we can train our bodies
in a better and effective way.

Our body has a complex function of various body systems. We need proper
functioning of various systems, which makes us more efficient.
Physiology deals with the function of the body system and its effects. Through
regular exercise, the physiological function of the body system can be improved
and thus body efficiency increases a lot.

Physiological Changes Determining

Components of Fitness

Physiological Factors Determining Strength

Strength is the ability to overcome resistance.

● Muscle Covering: The sarcolemma covering increases the muscle

cross-sectional area and helps in the strength component
● Size of the muscle: Every muscle is of different size. Long muscles have
more potential to generate strength as compared to small muscles.
● Muscular contraction: Concentric and Eccentric muscular contraction
regulate our muscular action in a controlled manner
● Neuromuscular response: Impulses produced by Nervous System
controls muscle contraction.
● White muscle fibers: White muscle fibers have more connective tissues
and they bring fast and strong contraction
● Age: Strength of muscles is maximum in age between 20- 40 years
● Gender: Males have more strength as compared to females.
 Physiological Factors Determining Endurance

Endurance is the ability to resist fatigue

● Maximum Oxygen Intake ( VO2 Max ): More amount of oxygen taken up

and utilized during exercise will improve endurance capacity
● Pulmonary Diffusion: It is the exchange of oxygen and carbon dioxide
between the lungs and the blood. More and faster this diffusion improves
endurance
● Cardiac Output: Ability of the heart to pump out in one minute. More
output helps to circulate blood to working tissues, thus endurance is
enhanced
● Lactic acid tolerance: More lactic acid tolerance delays fatigue and
tiredness, which improves endurance
● Energy reserve: The endurance capacity depends upon the muscle
glycogen and sugar level. More energy reserve enhances endurance
capacity
● Red muscle fiber: The red muscle fiber ( slow twitch muscle fiber) can
carry more oxygen, thus helping Aerobic endurance.

Physiological Factors Determining Speed

Speed is the ability to do work at a faster rate

● Fast twitch muscle fiber: The greater the percentage of fast twitch fiber
faster the speed
 ● Neuromuscular response: The higher and faster the neuromuscular
response, the faster and stronger the muscular contraction, which
increases the speed
● Flexibility: The higher the range of movement determines the higher
speed.
● ATP energy store: The more ATP ( Phosphagen) stored, the faster the
energy release, which helps to improve the speed.

Physiological Factors Determining Flexibility

Flexibility is the ability of joints to move in the maximum range.

● Joint structure: The Joint is attached to various muscles, ligaments,

cartilages, and tendons, which makes the joint strong and flexible.
● Ligament Elasticity: The ligament connects two bones. More the
elasticity of the ligament, the greater the flexibility of the joints
● Age and gender: Flexibility decreases as the age progresses. Females
are more flexible than males.
● Diseases: Many types of diseases and injuries affect flexibility.

Effect of exercises on various

systems
Exercises are an integral part of our life. It increases various demands on our
body, as a result, our body starts compensating demand by increasing muscle
tissues and neural connections.

Exercises Physiology optimizes our body’s cardiovascular, respiratory, nervous,

muscular, and endocrine systems.

Effect On Cardiovascular System

● Increase the size of the heart: With regular exercises enlargement of the
heart takes place, as a result, stroke volume increases.
● Increase Cardiac Output: Exercises increase the Cardiac output which
increases the blood flow. More blood is pumped out
● Resting Pulse Rate Decrease: Regular exercises decrease the resting
Pulse Rate, and as a result heart gets more resting time
● Increase in hemoglobin: Exercises increase hemoglobin content in blood,
which can carry more oxygen
● Decrease Blood Pressure: Regular exercises decrease blood pressure
by up to 10mm Hg at rest
● Faster healing: The increased blood circulation makes healing faster
● Reduction in Cholesterol: Exercises reduce cholesterol levels in the
blood which reduces heart attack risk
● New Capillaries are formed: Regular exercises develop new Capillaries.
This brings more blood to working tissues.
● Return to normal pulse quickly: The pulse returns to normal quickly

Effect on Respiratory System

● Increase in tidal volume: With regular exercises tidal volume and vital
capacity of the lung increase, by which more oxygen reaches working
tissues.
● Increase in Aerobic Endurance: With regular exercise less amount of
lactic acid is produced which results from delayed fatigue
● Decrease in rate of respiration: Regular exercises decrease respiration
during rest
● Improves Metabolic System: Exercises increase metabolic reaction for
energy production with less consumption of oxygen.
● Respiratory muscles become strong: The respiratory muscles become
strong to work for a longer duration
● Resistance power increases: Regular exercise improves our immune
system, thus common health problems like colds, coughs, Asthma, etc can
be prevented
● Increase in Residual Air Volume: Residual Air is the amount of air left in
the lungs after exhalation. Exercises increase Residual Air capacity.
● Increase the number of Alveoli: Exercises increase the number of Alveoli
and activate unused alveolus

Effect on the Muscular System

● Change in shape and size of muscle: Regular exercises change the

shape and size of muscle, thus improving muscular capacity.
● Faster recovery from injury: Trained muscle can recover from injury fast
● Formation of more Capillaries: Exercises increase the number of
Capillaries, which helps faster blood circulation
● Delays fatigue: Regular exercises increase the ability of muscles to
tolerate more lactic acid for a longer duration, which delays muscle
tiredness.
● Faster response: In trained muscle, the stimulus travels faster, thus
muscle actions and responses are faster.
● Efficient use of diet: Trained muscles can efficiently use all nutrients
 ● Desired strength development: Systematic and scientific training can
develop the desired strength and endurance
● Better Neuromuscular Coordination: Regular exercises improve the
neuromuscular coordination by which various skills can be performed
efficiently
● Increase in Aerobic and anaerobic endurance: Trained muscles have
more Aerobic endurance, therefore, the capacity of muscles increases to
work for a longer duration without fatigue

Physiological Changes Due to Aging

As we age, our bodies undergo several physiological changes that are a natural
part of the aging process. These changes affect various systems and functions,
leading to differences in how we feel and function as we get older. Here are some
common physiological changes due to aging:

Cardiovascular system: The heart may pump less efficiently, and blood vessels
can become less flexible, leading to decreased blood flow and potential
increases in blood pressure.

Musculoskeletal system: Muscle mass and strength tend to decrease, while

joints may become stiffer and less flexible, making movement more challenging.

Respiratory system: Lung capacity might decrease, leading to reduced overall

lung function and possible shortness of breath during physical activities.
Nervous system: Nerve cells may decline in number, impacting cognitive
functions such as memory and processing speed.

Digestive system: The digestive process might slow down, leading to potential
issues with nutrient absorption and digestion.

Sensory systems: Vision and hearing can be affected, leading to changes in

eyesight and difficulty hearing high-frequency sounds.

Immune system: The immune response might weaken over time, making older
adults more susceptible to infections and illnesses.

Endocrine system: Hormone production and regulation can change, affecting

various bodily functions and metabolism.

Skin: The skin becomes thinner and less elastic, leading to wrinkles, dryness,
and an increased risk of skin injuries.

Sleep: Sleep patterns can change, with older adults experiencing more frequent
awakenings during the night.

It’s important to note that while these changes are normal, maintaining a healthy
lifestyle, including regular exercise, a balanced diet, and staying mentally and
socially active, can help mitigate some of the effects of aging and promote overall
well-being.
 Sports Injuries

In sports, injuries are common and they can occur to anyone and at any time.
Injury causes damage to any internal and external parts, which affects the health
of individuals. It can be classified as:

Soft Tissue Injuries: Skin injuries and muscle injuries

Hard Tissue Injuries: Fracture and dislocation

Soft Tissue Injuries

Contusion

It happens due to a direct hit by any solid thing. In contusion, blood vessels in the
muscle are broken and sometimes bleeding may occur.

Stiffness and swelling are common features at the site of contusion

Abrasion

Abrasion occurs due to friction or fall over the area where the bone is very close
to the skin.
When someone falls on the ground, layers of skin rub off due to friction. It
generally occurs on a rough surface.

Bruises

Bruises are not seen because the upper skin remains unaffected, but inner
tissues are damaged. Beneath the skin, blood collects near the surface skin.

Bruises appear reddish at the beginning and turn blue after a few hours

Strain

Strain is a muscle injury wich can be mild as well as severe. It is a tearing of a

muscle or a tissue connecting muscle to bone (tendon).

It occurs usually due to fatigue, overuse, or improper use of a muscle. Strains

can happen in any muscle, sometimes complete muscle gets raptured.

Chronic strains are usually caused by moving the muscles and tendons in
repetitions.

Sprain
It is a ligament injury. It occurs due to overstretched or tearing of the ligament.
Falling on the ground, twisting, or getting hit can force a point out of its normal
position.

In this injury swelling, inflammation, and severe pain are common symptoms.
Generally, a sprain occurs at the wrist and ankle joints.

First Aid and Management of Soft Tissue Injuries

The treatment referred to as PRICER

P = Protection, R = Rest, I = Ice, C= Compression,

E = Elevation, R= Rehabilitation

Rest: Completely restrict the movement

Compression: A crepe bandage should be applied to reduce swelling and

reduce mobility of the injured part

Elevation: Elevate the affected part above the level of the heart

Rehabilitation: Perform some exercise to regain strength

 Hard Tissue Injuries

( Bones and joint injuries)

Dislocation

It is a joint injury. In this injury, the ends of bones are forced out from the normal
position. This type of injury is very painful, it temporarily deforms and immobilizes
your joints. Dislocation is most common in the shoulders and fingers.

A dislocation occurs in contact sports or sports which involves falls like

gymnastics, wrestling, football, etc.

● Dislocation of the Shoulder joint: Dislocation of the Shoulder joint may

occur due to a sudden jerk or fall on a hard surface. The end of the
numerous comes out from the socket.
● Dislocation of Wrist: A miscalculated landing can cause a dislocated
wrist, especially when a person uses his hand to stop his fall.

Fracture

A fracture is a complete, partial break or cracks in a bone. There are many types
of fractures that occur
● Simple Fracture: In this Fracture, bone is broken in one place without any
wound
● Compound fractures: In this Fracture skin and muscles are also
damaged along with fractures
● Complicated Fracture: In this Fracture, a bone is broken and damages
the internal organs.
● Greenstick Fractures: This kind of fracture occurs when a bone bends
and cracks. These fractures are generally seen in children because their
bones are very soft and delicate. Whenever there is any stress on the
bone, it is bent.
● Comminuted Fracture: When any bone is broken into three or more
pieces.