Health, nutrition and injury prevention

ZIMSEC O Level · Physical Education, Sport and Mass Displays · Form 1, Form 2, Form 3

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Healthy lifestyle

Regular exercise, a balanced diet, enough sleep, personal hygiene, and avoiding smoking, alcohol and drugs.

Nutrition for sport

Carbohydrates: main energy for exercise (sadza, rice, bread, pasta).
Proteins: muscle growth and repair.
Fats: energy for long, low-intensity activity.
Water: replaces sweat losses; dehydration reduces performance and can be dangerous in hot weather.
Eat a meal 2–3 hours before competing; drink before, during and after exercise.

Sports injuries

Soft tissue: sprains (ligaments), strains (muscles), bruises, cuts.
Hard tissue: fractures and dislocations.
Treatment of soft tissue injuries: RICE – Rest, Ice, Compression, Elevation.
Serious injuries (suspected fracture, head injury, unconsciousness): stop play and get medical help; do not move the casualty unnecessarily.

Prevention

Warm up and cool down, use correct technique, wear protective equipment and suitable footwear, check facilities, follow rules, and avoid training when injured or ill.

Drugs in sport

Performance-enhancing drugs (steroids, stimulants) are banned; they harm health and are cheating. Anti-doping rules are enforced by the World Anti-Doping Agency (WADA).

Exam tip: For injury questions, give the cause, the treatment and how to prevent it.

Check yourself

What does RICE stand for?
Why is water important for athletes?
Give two ways of preventing sports injuries.

Show answers

Rest, Ice, Compression, Elevation.
To replace fluid lost in sweat, control body temperature and prevent dehydration.
Any two: warm-up, correct technique, protective equipment, proper footwear, checking facilities.

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