Reference: Section 5.2 5. Support your back Explanation: _Support your back_. The leaned-over stance used when riding road and mountain bikes can strain the lower back. To shore up your torso, strengthen your abdominal muscles (which provide most of the spine’s support) with abdominal exercises, such as crunches, two or three times a week. Page 383 Copyright Penn Foster, Inc. 2018 Course Version: 1
Reference: Section 5.2 6. Rest Explanation: R = Rest Reference: Section 5.3 7. Compression Explanation: C = Compression Reference: Section 5.3 8. RICE Explanation: RICE is the most commonly used treatment for minor injuries. Reference: Section 5.3 9. Sprain Explanation: A _sprain_ is a stretch and/or tear of a ligament. Reference: Section 5.3 10. Tendons Explanation: _Tendons_ are fibrous cords of tissue that attach muscles to bone? Reference: Section 5.3 11. Acute strains Explanation: _Acute strains_ are caused by a direct blow to the body, overstretching, or excessive muscle contraction. Page 384 Copyright Penn Foster, Inc. 2018 Course Version: 1
Reference: Section 5.3 12. Mild sprain Explanation: A ligament is stretched in a _mild sprain_, but there’s no joint loosening. Reference: Section 5.3 13. Severe strains Explanation: A _severe sprain_ or _strain_ might require surgery or immobilization, followed by months of therapy. Reference: Section 5.3 14. Torn meniscus Explanation: A _torn meniscus_ causes pain, swelling, and buckling of knee. Reference: Section 5.3 Flash Cards 1. Term: Heat Exhaustion Definition: A condition that results from your body overheating 2. Term: Interval Training Definition: Involves short periods of activity (stair climbing, weightlifting, calisthenics, sprinting, and other exercise activities), can build speed, strength, and power 3. Term: Hypothermia Page 385 Copyright Penn Foster, Inc. 2018 Course Version: 1
Definition: Occurs when a low internal body temperature interferes with the body’s ability to regulate vital processes, such as metabolism and the heartbeat 4. Term: RICE Definition: The most commonly used treatment for such minor injuries; stands for R est, I ce, C ompression, E levation 5. Term: Rest Definition: To immobilize the injured area 6. Term: Ice Definition: A common treatment is to apply ice for 15 to 20 minutes at a time over a three-hour interval 7. Term: Compression Definition: A light pressure to help relieve some pain and swelling 8. Term: Elevation Definition: Slows the circulation to the injured area and may help to relieve swelling 9. Term: Sprain Definition: A stretch or tear of a ligament 10. Term: Ligament Definition: The fibrous band of connective tissue that joins the end of one Page 386 Copyright Penn Foster, Inc. 2018 Course Version: 1
bone with another 11. Term: Strain Definition: A twist, pull, or tear of a muscle or tendon 12. Term: Tendons Definition: Fibrous cords of tissue that attach muscles to bone 13. Term: Chronic Strains Definition: The result of overuse—prolonged, repetitive movement—of muscles and tendons 14. Term: Acute Strains Definition: Caused by a direct blow to the body, overstretching, or excessive muscle contraction 15. Term: Moderate Sprain Definition:
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