NCERT Class 11 Health and Physical Education Chapter 7 Safety and Security

Sports injuries can be prevented in sports arenas, during competition and in technical sports. Supervision by coach and instructor will always help to avoid sports injuries during playing, training and competition.

The following are some basic steps to prevent a sports injury:

(i) Prevention of injury related to sports facilities: There are various ways to amend sports infrastructure in order to curb accidents during competition and during training of sports.

(ii) Prevention of injury related to competition: Preventive measures to prevent sports injury should also be taken before competition. 

(a) Proper warming up should be done before going for any games or sports. Warming up helps to enhance body’s reflex actions and reduce the chances of injury. 

(b) Proper safety measures should be adopted for competition such as safety gears and clothing for sports.

(c) Players should follow rules and regulations of the competition to prevent injuries.

(d) All the equipment related to the sports should be checked thoroughly and any equipment which may not be in good shape or broken should be replaced or get repaired. 

(e) Officials of the competition should also evaluate the playing arena before the start of game.

(iii) Technical measures for prevention of injuries Besides the above preventive measures to avoid sports injuries, some important technical measures should also be observed to prevent injuries.

(a) Players should work on their fitness and conditioning to avoid tiredness during sports competition. Tiredness hampers the reaction and negatively influences the speed of players.

(b) All the sports where difficulty level of movements is high, possibility of occurring injury are likely to be higher. It is suggested to the players to practise difficult technical movements of sports before taking active participation.

(c) Coaches and trainers should guide students regarding the safety rules at regular intervals and observe the safety measures taken by them.

(d) Proper nutrition also helps to avoid sports injuries occurring due to stress or overload training. Nutrition helps to repair and build the ruptured muscle fibers.

(e) Selection of the right kind of shoe and sports uniform also helps in preventing injuries like bruises, blisters, broken nails, sprain, strain and shin pain, etc.

 Here are some tips for buying sports shoes:

(i) Determine your foot type: Before buying sports shoes, it’s important to determine your foot type.

(ii) Consider the activity: Different sports require different types of shoes.

(iii) Fit: Ensure the shoes fit comfortably with enough room for your toes to move freely without being too loose. Avoid shoes that are too tight, as they can cause blisters and discomfort.

(iv) Stability: If you can see nearly the entire outline of your foot with little to no discernible arch, you’ll likely benefit from a stability shoe.

(v) Comfort is key: Sports shoes should be comfortable, with a snug fit that is not too tight or too loose.

These are general safety precautions to help prevent sports injuries: Wear the right safety gear and equipment. The playing environment should be well lit and appropriate for the sport in question. Enforce safety rules. Players should stay hydrated during and after sports.

The common sports injuries include fractures, joint dislocation, ankle sprain, ligament tear, tendinitis, etc. Thus, while playing any sports, it is best to use protective equipment to avoid or reduce injuries. Whether you’re cycling, skating, or playing cricket, wearing a helmet can reduce the risk of head injuries. Safety pads and guards are standard sports safety equipment in dozens of activities. If you play certain contact sports, such as football, hockey, or lacrosse, protective pads are required, but you should wear pads for any contact sport. The type and style of pads seem endless and include shin, knee, elbow, wrist, chest, neck, shoulder, hip, and thigh pads.

Some sports, such as inline skating and skateboarding, include the wrist, knee, and elbow guards as standard equipment. These rigid plastic guards prevent cuts, scrapes, and abrasions and reduce the odds of a significant sprain, strain, or even a fracture after a hard fall. Lights on a bicycle are essential for seeing and being seen while riding in dim conditions, and safer bikes incorporate LED lights.

 Sports uniforms are designed with padding, durable stitching, and durable materials that absorb and distribute impact forces. These features help reduce the risk of bruises, fractures, and more severe injuries during physical contact in sports. Sports uniforms are crafted with materials that prioritize comfort and functionality. They are often made from lightweight, breathable fabrics that allow for efficient moisture management. This feature helps athletes stay cool and dry during intense physical exertion, reducing the risk of heat-related illnesses such as heat exhaustion or heat stroke. Additionally, the fabrics are chosen to minimize chafing and discomfort, enabling athletes to focus entirely on their performance without distractions. Visibility and identification are another critical aspect of sports uniforms. Bright colours, contrasting designs, and team logos make athletes easily distinguishable to teammates, opponents, referees, and spectators alike. This visibility is crucial for maintaining order and safety during fast-paced games or competitions, minimizing the risk of accidental collisions or mistaken identity among players.

Gymnasium in any institution is used for sports training for multiple sports. It is considered as an asset to the institute, and students often visit the gymnasium for the purpose of building their body, rehabilitation after injury as well as to get into proper shape. 

Injury in gymnasium may take place due to the following: 

(a) Unsafe method of keeping equipment.

(b) Lack of proper place for exercises.

(c) Lack of warm-up area.

(d) Old equipment.

(e) Unsafe fitting of electrical gadgets.

(f) Uncleaned surface.

(g) Slippery gymnasium surface.

(h) Poor lighting conditions.

(i) Poor sanitation and lack of water supply.

(j) Not observing safety measures during lifting and keeping the weight barbells.

(k) Lack of proper knowledge of using equipment

Here are some ways to prevent accidents in swimming pools:

(i) Supervising the pool. If there are people in or around the pool, there should be at least one adult watching the swimmers.

(ii) Securing the pool area.

(iii) Limit horseplay.

(iv) Keep swimming sober.

(v) Learn CPR.

(vi) Learn the signs of drowning.

(vii) Get swimming lessons.

(viii) Maintain your pool.

(ix) Use the buddy system.

(xi) Never dive into shallow water.

(xii) Avoid consuming too much alcohol.

Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your chance of injury. Alternate exercising different muscle groups and exercise every other day. Cooldown properly after exercise or sports.

Given below are some of the most common myths and facts related to substance abuse:

Substance abuse can have a debilitating effect on those who regularly use drugs or alcohol. While many think of alcohol as a social substance that is difficult to become addicted to, it’s quite the opposite. Substances like drugs and alcohol are highly addictive and can take a toll on your life quickly.

Here are 11 facts about drug addiction and alcohol abuse that you should know:

(i) 13 is the average age children experiment with drugs.

(ii) Alcohol is the most commonly abused substance and the third most common cause of death in the United States.

(iii) 50% of all suicides, and over 50% of all violent crimes, are caused by alcohol and drugs.

(iv) Over 50% of all traffic accidents involve alcohol or drugs.

(v) 80% of all domestic violence reports are related to alcohol or drugs.

(vi) An estimated 60% of poor work performance can be tied to drugs or alcohol.

(vii) 34 of 35 alcoholics have never received treatment.

(viii) 28% of college dropouts abuse alcohol.

(ix) Painkillers, tranquillisers, and stimulants are the most commonly used prescription drugs.

(x) Marijuana, cocaine, and hallucinogens are the most widely used illegal drugs.

(xi) More than $600 billion is lost annually due to substance abuse.

Doping, is a term used for performance enhancing drugs in sports and often understood as the use of such drugs which are considered helpful to improve athletic performance. Many drugs have been banned in sports as they are deemed to provide an unfair advantage, pose a health risk, or are seen to violate the ‘spirit of sport’. The use of banned drugs by athletes is referred to as ‘doping’.

Doping is defined by the International Olympics Committee (IOC) as, ‘the use of any method or substance that might harm the athlete, in a quest to gain an unfair advantage, over his or her fellow competitors’. Hence, training at altitude to increase the blood’s ability to carry oxygen is allowed, but the use of drugs, to achieve the same result is considered unethical and prohibited by the authorities.

Side effects of blood doping: EPO is a peptide hormone that is produced naturally by the human body. EPO is released from the kidneys and acts on the bone marrow to stimulate red blood cell production. It is well known that EPO, by thickening the blood, leads to an increased risk of several deadly diseases such as, heart disease, stroke, and cerebral or pulmonary embolism. The misuse of recombinant human EPO may also lead to autoimmune diseases with serious health consequences. In blood doping, one to four units of blood is taken out from the athlete’s body.

Doping is the act of consuming artificial and often illegal substances to gain an advantage over others in sporting competitions (anabolic steroids, human growth hormones, stimulants and diuretics for example).

Side effects of prohibited substances:

(i) Taking doping drugs can have terrible effects on your body. The well known doping drug, steroids has a number of negative effects on the body. Steroids interrupt the normal development of hormones throughout your body. When this happens, human body experiences changes that are irreversible. Changes such as reduced sperm production, baldness, breast development in men, breast reduction and voice deepening for women.

(ii) The blood doping causes much stress on the heart. The reason for this is that the red blood count increases which causes the blood in blood stream to become thick.

(iii) Narcotics are a street drug and people share the needles to inject it. This gives the risk of passing different diseases from one person to another. Overdosing of narcotics can cause death.

(iv) Lean mass builders such as anabolic steroids can cause dangerous increase in the levels of cholesterol, heart attack, hypertension, stroke, liver and kidney damage, jaundice, depression, aggression, mood swings, acne and skin disease, reduced sperm count and impotence in males, and amenorrhea in females.

(v) Beta-2 antagonists can cause nausea, headaches, dizziness, muscle cramps and heart flutters, whilst other lean mass builders such as the human growth hormone may be associated with liver problems, heart disease and irregularities in the processing of insulin.

(vi) Side effects of stimulants such as amphetamines include increased heart rate, blood pressure and body temperature, stroke, hypertension, agitation, anxiety and sudden cardiac death.

(vii) Relaxants such as alcohol and marijuana cause impaired judgement, balance, coordination and memory, hallucinations and drowsiness.

(viii) Side effects of diuretics include dehydration, dizziness, cramps, and kidney failure.

(ix) Those masking drugs used to prevent the detection of other banned substances can cause severe allergic reactions, nausea and vomiting.

1.  Safety measures are activities and precautions taken to improve safety, i.e. reduce risk related to human health. Common safety measures include: Chemical analysis. Destructive testing of samples.

2.  It helps absorb sweat and doesn’t leave you feeling as hot or restricted as standard material. This cotton is perfect for daily activewear if you’re not going to sweat too much. Moderate-intensity workouts in cooler weather are ideal environments for this material. 

3.  Here are two important safety measures:

(i) Walk, don’t run. The number one pool safety rule is to never, ever run near a swimming pool.

(ii) Listen to instructions and obey pool rules.

4.  Here are two ways to prevent sports injury:

(i) Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility.

(ii) Alternate exercising different muscle groups and exercise every other day.

5.  No, New findings suggest smoking increases social isolation and loneliness. Smokers may become more socially isolated and lonely than non-smokers as they get older, a new study suggests. Previous research has found that people who are isolated and lonely are more likely to smoke.

6.  Tobacco is used in various forms such as smoking (cigarettes/ beedi/hookah); smokeless (pan masala with tobacco, gutkha/ khaini). Carbon monoxide gas exhaled by the smoker, is highly poisonous.

As you know that the nicotine present in the tobacco leaves is highly addictive. It raises the blood pressure. There are about 4000 chemicals found in the smoke from the cigarettes which become a cause for different kind of cancers.

7.  When buying medicines, it’s crucial to focus on three main aspects to ensure safety, effectiveness, and suitability for your needs:

(i) Doctor’s Recommendation: “Ask your physician first before buying even over-the-counter (OTC) drugs because he knows your health history.”

(ii) Quality and Safety: You can also look for certain features on the medication packaging to help determine credibility.

(iii) Dosage and Instructions: Pay close attention to the dosage instructions provided with the medication.

8.  Categories of doping:

(i) Stimulant.

(ii) Anabolic steroids.

(iii)Cannabinoids.

(iv) Peptide hormones.

1.  (d) (a) and (c) both.

2.  (a) as advised by the doctor.

3.  (a) Synthetic surface.

4.  (d) All the above.